The Running Explained Podcast
By Elisabeth Scott
The Running Explained PodcastApr 27, 2023
s3/e19 Sports Nutrition Marketing with Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn)
HOW can you be an informed consumer of sports nutrition products? How can you critically evaluate the claims set forth by different sports nutrition companies, sort through the BS, and find the best products for you? Sports Dietitian Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) joins the show to help us become more informed consumers and understand different marketing pitches for sports nutrition products
Trends in sports nutrition products & marketing Special claims and how certain products try to differentiate themselves What's the deal with products marketed as "low sugar"? A peek behind the curtain of endorsement deals and your favorite runners promoting specific products Understand slow vs. fast carbs How to "read the label" on your sports nutrition products: what to look for & what you're looking at Marketing buzzwords Electrolytes!! Other sports nutrition products: protein powder, collagen, pre-workout, caffeine, creatine, etc and more!Stevie Lyn has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full Ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance. As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being.
While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.
s3/e18 Foam Rolling, Fascia, & "Assisted Recovery" with Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner)
What does foam rolling actually DO and how can you include it appropriately in your training? What about percussion massagers? What is fascia, and what does it do? Does KT actually work? Physical Therapist Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) returns to the show to help us understand how these tools can help (or hurt, if used incorrectly) you as a runner?
Foam rolling 101 What's the most effective way to utilize a foam roller? Understanding fascia Percussion massagers; yay or nay? Learning the difference between "tightness" and "weakness" Static stretching Fascia flossing, scraping, and the Graston techniquer Does KT taper ACTUALLY do anything? and more!Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!
s3/e17 Runner Q&A with Coach Elisabeth
In this mid-week Q&A episode with Coach Elisabeth, we tackle 3 recent questions from runners:
What's going on with all these marathoners who run massive PRs (30-40 minutes or more) from their 1st to their 2nd marathon? Can I still get faster as a masters (over 40) runner Why is my watch VO2max decreasing/why does my watch say my run was "unproductive"?--
Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?
Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners! Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward! Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs! 1:1 Run Coaching spaces are available; learn more at the link in bio!
s3/e16 Training by Time vs Distance with Coach Elisabeth
Should you train by TIME or train by DISTANCE? ...or both? Coach Elisabeth breaks down time-based vs distance-based training, the pros and cons of each, and what we're ACTUALLY targeting in our training
Training plans written to time vs distance WHY and WHEN time vs distance is more appropriate Distance-based training applied to athletes of different paces What happens on runs of different lengths Workouts of different distances vs durations How to convert a distance-based plan into a time-based one and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?
Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners! Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward! Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs! 1:1 Run Coaching spaces are available; learn more at the link in bio!s3/e15 Becoming a Six Star Finisher with Ashley Mateo (@ashleymateo)
What do you get when you run all six of the Abbott World Major Marathons: Berlin, Chicago, London, New York, Boston, and Tokyo? You get a special medal and a place on the short list of runners who have accomplished such a feat! Marathoner, journalist, and coach Ashley Mateo (@ashleymateo) joins the show to talk about her Six Star journey!
What does it mean to run these 6 races? The logistics of running a major marathon (sometimes in a different country) Goal setting when you're running a huge race The pressure we put on ourselves to perform a certain way when the stage is big The differences in the different courses What you can - and cannot - control on race day and more!
Ashley Mateo is an award-winning journalist whose writing has appeared in outlets including The Wall Street Journal, TIME, Runner's World, Women's Running, Men's Journal, Health, Women's Health, and more. She's also a 13x marathoner and an RRCA- and UESCA-certified running coach based in Denver.
s3/e14 The Boston Marathon Recap
Coach Elisabeth recaps running the 127th Boston Marathon this past Patriots Day! Learn about... the uphills, the downhills, the good, the bad, and the ugly of running a quad-shredding course like this one!
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Group Coaching 2.0 is OPEN! High-support coaching in a group environment to help you train for your next marathon or half marathon!
Not ready for the investment of 1:1 coaching but feel like you'd benefit from some education and support? Group Coaching is THE most cost-effective way to get coaching support through your training cycle!
Comprised of three main elements - group coaching calls, community, and self-paced education - Group Coaching is here to help you learn more about running, racing, and yourself as a runner! Enrollment is ONGOING; simply register and join the group on the timeline YOU need for YOUR race!
You get...
Training plan for your current ability: WHAT to do to train for your half marathon or marathon
13 topic-specific modules on HOW AND WHY to train and prepare for your race, including... how to pick your training paces/intensity zones, how to set a goal for your upcoming race, how to develop a pacing strategy that sets you up for success, how to fuel & hydrate for your training and race, and more!
Biweekly 1-hour Group Coaching Calls with Coach Elisabeth (Tuesdays 6-7 pm ET)
Private Group Forum Access
BONUS HR Zones Masterclass
s3/e13 Ultra Training on a Limited Schedule with Coach Kelly Vigil (@moremilesmorefun)
Ultramarathons are a big commitment… can you still train for one with limited availability? Coach Kelly Vigil (@moremilesmorefun) is here to talk about her experience training for a 50k on top of being a full-time working mom of 3 kids under 5!
-The importance of base-building
-Finding the time; what does that look like?
-Time on feet vs specific distance targets
-Learning to be flexible!
-What worked well & what she’ll change for next time
-And more!
Kelly is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and 2ultramarathons. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!
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Looking for MORE with your training? Train with Running Explained!
-TRAINING PLANS for a variety of distances & experience levels available!
-TRAININGPLUS Programs: 5+ hours of education, training plan, & coaching consult!
-GROUP COACHING: Biweekly group coaching calls, 5+ hours of education, & training plan!
-1:1 RUN COACHING: 100% personalized programming, education, feedback, & more!
s3/e12 Running & Your Immune System with Dr. Yasmin Mohseni, PhD (@doctor.yas_)
Learn about your IMMUNE SYSTEM and how endurance running affects it! Immunologist Dr. Yasmin Mohseni, PhD, joins the show this week to talk about running and our immune systems, including...
The basics of what our immune system is and what it does Is exercise good for our immune system? Why? What's going on when we feel like we're "getting sick" after a very hard run or a very hard race; are we actually getting sick? ARE we more likely to get sick after a hard workout or race (the "open window" hypothesis)? "Immune-boosting" things & what we can actually do Stress & the immune system Running when sick/COVID & the recovery timeline and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
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Yasmin Mohseni, PhD, an immunologist specializing in the research and clinical translation of immunotherapies, develops strategies to produce cell and gene therapy products. Her groundbreaking work focuses on engineering the immune system that applies to cancer, autoimmunity, and solid organ transplant rejection. Her most recent work involves developing and manufacturing immunotherapy for different cancers. On Instagram and TikTok, she has found purpose in sharing and explaining the science of immunology and the latest research to the everyday person!
https://www.instagram.com/doctor.yas_
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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?
Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners! Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward! Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs! 1:1 Run Coaching spaces are available; learn more at the link in bio!
s3/e11 Understanding Discipline & Motivation with Coach Elisabeth
What IS discipline and how do we cultivate it? Do you struggle to stay "motivated" and be consistent? Do you believe that discipline is about sacrifice, denial, and rigidly inflexible scheduling? Coach Elisabeth explores the concepts of discipline, motivation, and willpower in this solo episode!
Discipline & willpower are often associated with self-denial, with struggle, with sacrifice, but that's the wrong way to approach behavior change. Self-discipline is the ability to manage your thoughts, emotions, or behavior in the face of temptation in order to achieve a specific goal, and what your GOAL is and WHY you’re doing it feed into your ability to be consistent in working towards that goal. Learn about extrinsic vs intrinsic motivation, process vs outcome goals, and how our available resources impact our ability to be consistent in the long term!
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Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster runners. Find her at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms.
TRAIN WITH RUNNING EXPLAINED:
Group Coaching for Marathon & Half Marathon
...and more!
s3/e10 Learning Racing Lessons with Sara Manderscheid (@elevateyourrunning)
How do we get better at racing? We need to race! Racing is a skill that is developed through experience, and yes, you'll make some mistakes along with the way - that's NORMAL. Coach Sara Manderscheid joins the show to discuss the lessons we can learn from racing, how to learn the RIGHT lessons from your races (good or bad!) and more!
What do we mean when we say "racing is a skill"? Racing enough to develop the skill of racing without racing all the time! How do you communicate about racing & race planning with someone who is new or never really raced before? What do we mean when we say "the goal is to finish strong" in a race? What do we mean by "peak fitness" and why can't we race our fastest possible races all the time? Troubleshooting common race errors and what we can learn from them "I was trying to run faster but my legs wouldn't turn over!" "I kept pushing harder and harder but my pace kept slowing down!" "I went out at xx pace... why couldn't I hold it?" "It felt like my whole body just shut down at mile (10/16/22, etc) - what happened? "Why do I need to adjust my race plan when it's hot/humid, etc?"
Sara's mission is to deliver customized training plans, motivation, inspiration, and support for committed runners looking to take their training to the next level. She meets the athlete where they are to create the right plan for them. Running gets to fit into life, not the other way around. With over 15 years of running experience and knowledge, Sara's goal is to help each individual become the strongest version of themselves. Showing up for yourself is the first step, Sara is right there with you in the process to discover your potential and breakthrough to new levels - as a human and as an athlete! ❤️
https://elevateyourrunning.com/
s3/e09 "Running Isn't Therapy" with Sarah Strong, MSW, LCSW (@the_trail_therapist)
Running is many things; it's therapeutic, it's good for our mental and physical wellbeing, and it's probably part of your mental health management! But running ISN'T therapy or a replacement for therapy. Therapist & coach Sarah Strong, MSW, LCSW (@the_trail_therapist) joins the show to talk about this and the ways that we can make sure that we're using running responsibly for our mental health!
Running isn't therapy, but running can be therapeutic; what do we mean by that? What running can & can't do for mental health Ways that running may contribute to or exacerbate underlying mental health conditions The difference between running for exercise & mental health management and training seriously for a big performance goal Access to therapy & healthcare equity Some signs that talking to a therapist might be better than going for a run and more!Known online as The Trail Therapist, Sarah Strong is a Licensed Clinical Social Worker and running coach who is passionate about helping runners have a healthy relationship with their sport, their body, and themselves. Whether she’s training for an upcoming ultra, providing hiking based mental health services or chasing after her kids and dog, you can find Sarah on her local Colorado Front Range Trails most any day of the week. Nature, movement, and mindfulness are the foundation of her therapeutic practice. In addition to her work as a therapist, Sarah also coaches with Microcosm Coaching and Revolution Running and volunteers her time with Bigger Than The Trail. You can find Sarah’s mental performance coaching programs and courses at the-trail-therapist.teachable.com.
s3/e08 Runner Q&A with Coach Elisabeth
This week's episode is a RUNNER Q&A! Coach Elisabeth answers questions about warm-ups, "glute activation", how to find your race pace when you're doing mostly easy running, WHY our runs are (often) of different lengths during the week, a first marathon pep talk, and more!
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?
Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners! Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward! Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs! 1:1 Run Coaching spaces are available; learn more at the link in bio!
s3/e07 Nutrition for Injury Prevention & Injury Recovery with Steph Hnatiuk, RD (@steph.the.runners.dietitian)
What role does nutrition play in injury prevention & injury recovery? What can you do to reduce your injury risk, and how can you support your injury recovery with nutrition? Registered Dietitian Steph Hnatiuk (@steph.the.runners.dietitian) joins the show to help us understand the relationship between injury and nutrition!
The role underfueling plays in increasing injury risk Carb restriction & Relative Energy Deficiency in Sport (RED-S) What your body needs when it's injured (hint: it's not restriction!) Fear of weight gain when injured Ways we can use nutrition to support the recovery process Fasted training/"earning" your food Obsession over "burning calories" when injured Bone health & nutrition Key nutrients to support injury recoverySteph Hnatiuk has been a Registered Dietitian and Fitness Coach for over 10 years and has helped thousands of people improve their eating habits, get big results, and develop a better relationship with food. She helps runners of all levels achieve their personal best performance using her 3-step strategy: the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com
s3/e06 Learning to Trust The Process & Trust Yourself with Dr. Angie Brown, DPT (@realliferunners)
How do you learn to TRUST that the process is working? How do you learn to TRUST yourself instead of trying to be "perfect on paper"? How do you become OK with your goals taking longer than you want to achieve? Coach Angie Brown, DPT, of @realliferunners, joins the show to talk about TRUST: learning to trust the process and trust yourself!
Common misconceptions about the process Why is it so hard to learn to trust ourselves? Getting frustrated & overwhelmed when you're trying to do "all the things" at the same time When our ego gets in the way Letting go of instant gratification Learning to tune into your body, not your watch What if it takes longer than you want to reach your goals? Focusing on the process, not the outcome Not letting a single bad workout or race destroy your confidence And more!Dr. Angie Brown, DPT is a mom, wife, entrepreneur, coach, and physical therapist that is the founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown. She loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older.
Website: https://www.realliferunners.com/
Email: support@realliferunners.com
Instagram: https://www.instagram.com/realliferunners
Facebook: https://www.facebook.com/realliferunners
YouTube: https://www.youtube.com/@realliferunners
TikTok: https://www.tiktok.com/@realliferunners
s3/e05 Plyometrics 101 with Dr. Matt Casturo, DPT, CSCS (@themovementsystem)
PLYOMETRICS! What place do they have in an endurance runner's training? Dr. Matt Casturo, DPT, CSCS (@themovementsystem) joins the show to introduce us to plyometrics for endurance runners!
What are plyometrics? "Sport-specific" training vs "general fitness training" Muscle fiber types and "explosive" power The Stretch-Shortening Cycle Tendons! WHY an endurance runner might want to include plyo How to SAFELY introduce plyo into your training and more!The Movement System was created by Matt Casturo, Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, to improve your understanding of human movement and make the world stronger. Matt received his Doctorate in Physical Therapy from The Ohio State University in 2021, and his Bachelors in Exercise Science from The Ohio State University in 2017.
s3/e04 Micronutrients for Runners with Kirsten Screen, MPH, RD, LD (@screennutrition)
You've probably heard about "macros", but what about "MICROS"? Micronutrients are a key component of nutrition for both health and performance, and sports dietitian Kirsten Screen (@screennutrition) is here to teach us all about them!
What are micronutrients? "Micros" vs 'Macros" Key micronutrients for endurance athletes Electrolytes, iron, Vitamin D, and more How to make sure you're getting ENOUGH micronutrients Common deficits & causes Supplementation: yay or nay? And more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
Kirsten Screen, MPH, RD, LD is a Registered Dietitian of nearly 20 years. She and her team at Screen Nutrition work with active/athlete adults to support full body function through nutrition. Their focus is on reducing symptoms & increasing performance by supporting gut health and hormonal balance through nutrient resources. Screen Nutrition supports clients in 1:1 and group settings, as well as through self-led resources. Find them on Instagram at @screennutrition or on the web at screennutrition.com
s3/03 "Mental Strength" & Performance Mindset with Shannon Mulcahy, MS (@mulcahyperformance)
How much of performance is mental vs physical? Is that something you can even quantify? Probably not, but the two are clearly inextricably linked. Mental Performance Coach Shannon Mulcahy (@mulcahyperformance) joins the show this week to talk about the role your MIND plays in your performance!
What do we mean when we talk about the mental side of performance? The toxic side of telling someone anything is possible if they want it enough "Mental strength" vs "mental toughness" Setting goals & including mental performance skills Self-talk & skill-building Performance anxiety and more!Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice helping athletes to train their minds like they train their bodies. Based in Columbia, Maryland, Shannon holds a Master’s in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide in her 8+ years of industry experience. When she’s not working with athletes, she can be found on a trail or in a lake training for her races. Connect with Shannon on Instagram @mulcahyperformance or explore the current services and resources at mulcahyperformance.com
s3/e02 Supershoes with Doctors of Running (@doctorsofrunning) Dr. Matt Klein & Dr. Nathan Brown
What's the deal with... supershoes? The Doctors of Running (@doctorsofrunning) Matthew Klein, PT DPT PhD(c) OCS GCS FAAOMPT, and Nathan Brown, PT DPT OCS, are here talk all things CARBON PLATES, fancy foams, performance improvements (maybe...?) and more!!
What IS a "supershoe"? History of this new generation of footwear Getting nerdy about foams What does the "plate" actually do? Supershoe geometry What does the science say about what these shoes DO? If, how, and when to wear a plated shoe Do stability plated shoes exist? Is this CHEATING?Doctors of Running (formerly Kleinruns DPT) was founded by Dr. Matt Klein as a way for him to share his thoughts and learn more about footwear, biomechanics, physical therapy, rehabilitation, running, and performance. It continues to evolve to this day to meet the needs of those who contribute, those who read/visit and those looking for assistance.
https://www.doctorsofrunning.com
https://www.facebook.com/doctorsofrunning
https://www.instagram.com/doctorsofrunning
https://www.youtube.com/@doctorsofrunning
https://twitter.com/DoctorsRunning
s3/e01 Understanding Cadence with Dr. Matt Minard, DPT, CSCS (@learn.2.run)
Welcome to Season 3! Dr. Matt Minard, DPT, CSCS, founder of Learn2Run, joins Coach Elisabeth for the first episode of 2023 for a deep dive on running cadence.
WHAT is running cadence?
WHEN does cadence matter?
WHO should pay attention to cadence?
Learn about optimal cadence, the relationship between cadence and speed, cadence and stride right, and more in this wide-ranging conversation about running cadence!
Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.
https://www.instagram.com/learn.2.run
https://www.tiktok.com/@learn.2.run
www.l2rsmartersaferfaster.com
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
s2/e45 5 Lessons & Reflections from 2022 with Coach Elisabeth
Coach Elisabeth breaks down 5 lessons & reflections from 2022 in this final episode of the year, including....
Stress is stress You can't always get what you want A little speed goes a long way An object in motion stays in motion Being in shape is awesome; getting into shape sucksThis episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!
s2/e45 Runner Q&A with Coach Elisabeth
Let's finish up 2022 with an old-fashioned listener Q&A! Coach Elisabeth goes through a variety of listener-submitted questions in this second-to-last episode of the year, discussing training cycles & trying to get pregnant, stress fractures, best hydration vests, run coaching, and more!
s2/e44 What Happens When You Lose Your Period (& What To Do) with Cynthia Donovan, MS, RDN, CDN (@period.nutritionist)
What happens when you lose your period? Amenorrhea (missing menstrual cycles) is unfortunately common among the endurance athlete community, and Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) joins the show to discuss all things MISSING PERIODS, including what's happening when your period disappears, why we WANT a regular menstrual cycle for short- and long-term health, and steps to take if your period is missing.
Cynthia's story of amenorrhea & her professional journey The impact your missing period has on your bone health, heart health, gut health, and more Why hormonal contraception may be masking whether or not you're getting an ovulatory menstrual cycle Why you don't have to be underweight to lose your period What do you need to do to restore your period? PCOS and missing/irregular period Why your menstrual cycle should be considered the "fifth vital sign" Proactively supporting your menstrual healthThis episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!
Cynthia is a Registered Dietitian Nutritionist with over 10 years of experience in the field. Serving women with Hypothalamic Amenorrhea & helping them get their period back, restore their health & find balance with food & exercise is her passion & her main focus in her practice. Since founding the Eat to Regain Your Period Program in April 2020, She’s worked with hundreds of women in helping them get their period & their life back. When she’s not serving women across the world with period recovery- you can find her with the two loves of her life, her sons, Brian and Brayden.
Insta: https://www.instagram.com/period.nutritionist/
Website: www.periodnutritionist.com
Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb
s2/e43 BORN TO RUN 2 with Chris McDougall and Eric Orton
THE SEQUEL IS HERE! 13 years ago, "Born to Run" was released and captivated the running (and non-running) world. Now author Chris McDougall has partnered with coach Eric Orton to write BORN TO RUN 2: The Ultimate Training Guide, the follow-up, fully illustrated companion. Chris and Eric join the show today to talk about some of the stories and anecdotes in the book, finding the joy in running, and why community is one of the most important things for all runners
How to refocus on finding the enjoyment in running, even when you're chasing goals The Roman Legions & "all day pace" "100 Ups" and the story of a pharmacist who became a running star by running in place at his job Good running form - what do we mean? The importance of finding "your running people"AVAILABLE NOW: BORN TO RUN 2: The Ultimate Training Guide
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
CHRISTOPHER McDOUGALL covered wars in Rwanda and Angola as a foreign correspondent for the Associated Press before writing his best-selling book Born to Run. His fascination with the limits of human potential led to his next works, Running with Sherman and Natural Born Heroes, and his Outside magazine web series, “Art of the Hero.” He lives in Hawaii with his family.
ERIC ORTON’s experiences with the Tarahumara and his study of running, human performance, strength, and conditioning have led him to the cutting edge of the sport and made him a go-to for athletes everywhere. The author of The Cool Impossible and former fitness director for the University of Colorado Health Sciences Center, Orton personally trains athletes from recreational racers to elite ultramarathoners. He lives in Jackson Hole, Wyoming.
s2/e42 Unpacking Mindset Around Performance Nutrition with Natalie Robertello, MS, RD (@befueledsportsnutrition)
https://www.befueledsn.com/
Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete (triathlete, runner).
s2/e41 The Relationship We Have With Running with Tina Muir (@tinamuir88)
The only constant is change, and while running may seem like your rock in the ever-flowing river of life, your relationship with running WILL change over the course of not only your life, but the seasons of life you find yourself in. Tina Muir, Founder of Running for Real, mom, podcaster, and former professional runner and international runner for Great Britain & Ireland joins the show to talk about the many ways we can form a relationship with running, and what we should be striving for at the end of the day
Tina’s experience an a professional runner and what her relationship was like with the sport when it was her job The strange challenges and pressures professional runners face when running is how your job Not every season of life is going to be the season where you’re training hard and setting PRs Running as a mom & not getting caught in the comparison trap “You can’t quantify your way to a guaranteed outcome” Branching out and finding joy in ALL the things, not just chasing timesThis episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!
Tina is the founder and CEO of Running For Real. Tina is a mother of two and former international runner for Great Britain and Northern Ireland. Tina hosts the Running For Real Podcast, which has amassed over 6 million downloads. The Running For Real Podcast is a collective of conversations about running, the climate emergency, and social justice. Tina also hosts a second, NPR style podcast with Knox Robinson called Running Realized, noted as "The 'Invisibilia' of running" by Women's Running. Tina has worked with the United Nations Office for the Coordination of Humanitarian Affairs and been featured in The Guardian, The Telegraph, People Magazine, Outside, SELF, and Women’s Health.
s2/e40 Understanding Overtraining Syndrome with Jill Colangelo, ALM (@jillcolangelopsych)
What is Overtraining Syndrome? Psychologist and researcher Jill Colangelo, ALM (@jillcolangelopsych) joins the show this week to talk about this extremely important issue that endurance runners are at risk of when training stress and recovery are out of balance, dangerously so. Learn about Overtraining Syndrome, including...
What is Overtraining Syndrome (OTS)? What are some of the signs and symptoms? The recovery timeline for OTS Risk factors for OTS Is exercise addiction real? What happens when we misuse exercise "No, you are not the exception" OTS versus Overreaching Why can some people handle such a high training volume while others cannot? The relationship between mental health and training volume by hours per week🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra-endurance sport. She is actively involved with new research in this area with the University of Bern and writing mental health-focused articles at Triathlete Magazine.
www.jillcolangelo.com
s2/e39 Become an "Anti-Biohacker" with Dr. Adrian Chavez, MS, PhD (dr.adrian.chavez)
“Biohacking” practices have proliferated in the last 20 years, marketed as ways to optimize your body, health, and performance… but is biohacking something you should really be focusing on? Dr. Adrian Chavez calls himself an “anti-hacker” and joins the show to talk about biohacking, marketing, and why you should focus on nailing the foundations instead of pouring money into biohacks.
A brief history of biohacking A spectrum of biohacks: from legit in certain situations to legit dangerous in others Marketing/follow the money: is someone creating a problem & selling you the solution? Belief systems vs. the search for “truth” Nutritional/diet trends High-profile adherents of certain biohacks & dietary trends Understanding the foundational principles: nutrition, hydration, sleepThis episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!
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Dr. Adrian Chavez has a PhD in Nutrition; his mission is to help people improve their well-being and prevent or reverse chronic diseases using science-based nutrition and lifestyle strategies. He is an expert in the gut/brain connection and hosts the Your Nutrition Prescription podcast.
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s2/e38 Depression, Running, Mental Health, & more with Will Frantz (@will.c.frantz)
Let's talk about it. Depression is one of the most common mental health conditions you can experience, and running is an integral part of many runners' mental health management. Ultrarunner & coach Will Frantz joins the show for a raw conversation about depression, running, mental health, feeling good, feeling bad, working with clients who are struggling with their mental health, neurotransmitters, nutrition, and more!
Depression sucks! Tiny habits Setting yourself up for success "Motivation" & consistency Rough patches in races & in life What coaches can do to help during the rough patches Learning to be flexible Neurotransmitters 101 Simple nutritional support for brain health and more!Will Frantz is a personal trainer, ultrarunning coach, and nutrition coach. You can find him on his podcast, "Eat Well, Sleep Great, Run Far" sharing information on training, nutrition, and more!
Eat Well, Sleep Great, Run Far Podcast: https://anchor.fm/eatsleeprun
Trail and Ultra Running Nutrition FB Group: https://www.facebook.com/groups/trailultranutrition
Website: https://willfrantz.com
Instagram: https://www.instagram.com/will.c.frantz/
Tiktok: https://www.tiktok.com/@will.c.frantz
s2/e37 Back to Back Marathons (& other races) with Stevie Lyn Smith, MS, RDN, CSSD, CDN
Understanding the most important things about running back-to-back races: when is it a good idea, when is it a bad idea?
Discussing the types of training that might be required
The basic principles of optimizing recovery between races
General training guidelines between two races
Stevie Lyn's experience advising Shalane Flanagan on her bloodwork in 2021 when Shalane ran 6 marathons in 42 days
Carb-loading before and between races
How to start recovering as soon as you cross the finish line
Discussing how some athletes are genetically gifted when it comes to durability, resilience, and recovery
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This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!
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Stevie Lyn Smith has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance.
As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being.
While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.
s2/e36 Chicago Marathon Recap
Coach Elisabeth recaps the Chicago Marathon! Hear about the course, the experience, and the weekend itself!
The course The crowds The weekend experience On-course support Tips & tricks The pros & cons to running a race like this!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️
s2/e35 How to Take Time Off & Keep Believing in Yourself with Kim Clark (@trackclubbabe)
Every runner will need to take time off at some point, whether a normal post-race recovery period, several weeks or months to deal with an injury or illness, or months+ (hello, baby!) for a variety of reasons. That's life! Don't freak out! How do you take time off, stage a comeback, and keep believing in yourself the whole way through? Kim Clark (@trackclubbabe) joins the show to talk about how to keep the faith and set yourself up for long-term success.
Normalizing recovery! Taking recovery time is a NORMAL part of the training process What happens if you take a few days or a week off? When bigger interruptions happen How to deal with the emotions of being "less fit" than you were? Giving yourself permission to run as slow as you need to How do you keep believing that your fitness will return?Kim discovered a love for running 10 years ago and loves to share the ups & downs of her journey on her instagram @trackclubbabe, while encouraging others to dream big. Her first marathon was a 6:08 and her fastest a 3:11-- and she shares all the training strategies for any runner to improve their running too! Kim & her husband Tyler (@tunderface, a 4:10 to a 2:18 marathoner) have created training programs made for any level of runner to find big improvement. Their program FAST FALL, a 12 week speed training program, was created off of what helped Kim to finally find her running breakthrough & has helped so many runners reach their big potential too.
s2/e34 Plantar Fasciitis with Dr. Duane Scotti, DPT, PhD, OCS (@sparkhealthyrunner)
PLANTAR FASCIITIS is one of the more common, and more stubborn, running-related injuries. Dr. Duane Scott, DPT, PhD, OCS (@sparkhealthyrunner) joins the show to share his 20+ years of PT wisdom about Plantar Fasciitis!
What is Plantar Fasciitis & what does it feel like? WHY is Plantar Fasciitis a more common running injury? What is fascia and what causes PF? Treatment: orthotics? Yay or nay? Carbon plate shoes Why PF takes so long to actually resolve Exercises to help resolve Plantar Fasciitis Passive versus active treatment Prevention strategies for Plantar FasciitisPlantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain/buy
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This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!
s2/e33 Running Lingo with Coach Claire Bartholic (@theplantedrunner)
Does it sometimes feel like runners speak a different language? What does all this lingo mean? Coach Claire Bartholic (@theplantedrunner) joins the show this season to talk through some common running vocab and abbreviations so we're all on the same page!
What is a "workout"? Why aren't all runs workouts? Threshold, tempo, & speed PR vs PB Race-specific vocab Gear vocab and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Claire Bartholic started running in her mid-30s simply to get in shape for her high school reunion. It wasn’t about getting faster or racing; it was, to be honest, mainly about vanity.But something changed in her as the miles slowly added up. The reunion came and went and she kept running.
Already plant-based, she finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete.
Claire’s greater passion is helping others achieve their dreams. As a coach, she shares the tools and techniques she has learned to help athletes reach goals they never thought possible. As a coach, she has led hundreds of athletes to the best performances of their lives through science-backed training, plant-based nutrition, and proven mindset programs. She is a ASAF certified running coach and a NESTA certified Sports Nutrition Specialist.
Claire is also the host of one of the most popular running podcasts in the world, The Planted Runner Podcast. Thousands of runners listen to Claire interview the best in the sport each week as well as learn actionable lessons to become a better runner each episode!
s2/e32 Understanding "The Athlete Plates" with Cortney Berling, RD, MPH (@eatwell.runbetter)
WHAT and HOW MUCH to eat as a runner? Sports Dietitian Cortney Berling (@eatwell.runbetter) joins the show to discuss the "Athlete Plates" tool for runners and how to figure out your nutritional needs from day to day!
What are the Athlete Plates? Easy/Rest Days Moderate Days Heavy Days WHEN you need the different days Why running messes with sensations of hunger & fullness Learning to eat intuitively as an athlete The role of fat & fiber Liquid calories Marketing & nutrition and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Cortney Berling is a Registered Dietitian, Certified Diabetes Educator, running coach, momma of 2, and military spouse! She ran cross country and track at The University of Cincinnati. Running has always been a significant part of her life, but years of underfueling left her sidelined with injury and eventually led to infertility. Cortney is on a mission to help runners heal their relationship with food, fuel their training right, and run their best race while living their best life! She earned a Bachelor of Science in Nutrition from The University of Cincinnati, completed her Dietetic Internship at The Cleveland Clinic, and obtained her Master’s of Public Health from Liberty University. When she's not busy coaching clients you can find her playing with her kids, exploring the Japanese culture, hiking, and paddle boarding!
s2/e31 Your Knees & Running with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc)
What's the deal with running and KNEES? Why are knee injuries so dang common in runners? Is running actually bad for your knees? Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) joins the show to talk ALL THINGS KNEES!
Knee anatomy & function Why knee issues are so common in runners "Runner's knee" pain IT Band Syndrome How to reduce your risk of knee injury How to address knee pain Using ice vs heat, or NSAIDS What should a PT appointment look like & what to expect and more!Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.
Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!
s2/e30 Running for Health, & "Health vs. Performance" with Elizabeth Knight, PhD, DNP, FNP-C (@flowerpower.health)
RUNNING IS GOOD FOR YOUR HEALTH, but how & why? Health versus performance; is it an either/or? Dr. Elizabeth Knight joins the show to talk all things health & running, including the cardiovascular benefits of regular exercise, health vs. performance, health AND performance and more!
Running to be healthy: how much running do we need to do? The cardiovascular benefits of regular running What is chronic inflammation and why is it bad? Health vs. performance: MORE exercise isn't always better Creating peak performance through good health Yes, testing the limits of your ability can be healthy! And more!Elizabeth lives and runs in Portland, Oregon. When she’s not on the trails in Forest Park, she works as a nurse practitioner and owns an integrative health coaching practice, Flower Power Health, where she works with runners. She’s passionate about science, inclusivity, and helping people approach their bodies with kindness and curiosity. A few of her favorite things are dogs, rock and roll, and pizza. You can find her online at www.flowerpower.health and on Instagram @flowerpower.health.
s2/e29 Are You Over-Relying on "The Numbers"? with Coach Nick Klastava (@nklastava)
Can you quantify EVERYTHING? Are you relying too much on "the numbers"? Are you DEVASTATED when you can't hit your exact target splints in a workout? Coach Nick Klastava has some wisdom to share about how runners should focus way less on "the numbers", and what they should focus on instead!
What numbers do runners tend to overemphasize? How important is pace? Are there any ways to guarantee your race day results with specific workouts in training? Why tying your self-worth to your performance is a path to unhappiness What to focus on INSTEAD of the numbers And more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.
INSTAGRAM: https://www.instagram.com/nklastava
WEBSITE: https://liftrunperform.com/pages/about#nick
s2/e28: The Taper with Coach Elisabeth
TAPERING is a vitally important, integral part of your race-specific training, yet many runners struggle to taper properly! In this episode, Coach Elisabeth outlines the basics of...
What is taper is What a taper does HOW to taper properly What's normal (& not normal) in a taper How to deal with the anxiety of "running less" Strength & cross-training in your taper And more!Visit runningexplained.co for training plans, 1:1 run coaching, group coaching, and more!
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
s2/e27 Heavy Lifting for Runners with Dr. Kate Bochnewetch PT, DPT, CSCS (@the_running_dpt)
s2/s26 Exploring Goals & Goal-Setting with Coach Marcus Brown (@marcus_runs/@arunnerslife_podcast)
s2/e25 When to Defer, DNS, or DNF a Race with Coach Tucker Grose (@trainingwithtucker)
Have you ever had to defer a race? Are you worried about whether you SHOULD race? What about DNFing - why don't we talk about this more? Coach Tucker Grose joins the show for a thoughtful and personal discussion on when to defer, when to DNS, when to DNF, and how to make smart decisions so the worst-case scenario doesn't come to pass.
When to defer your goal race? Back-up planning & adjusting your race day goals Why you might (or should) DNS When you SHOULDN'T DNS (& overcoming fear of failure!!) Racing even when you aren't going to PR DNFing for safety DNFing because of poor planning/poor execution How to AVOID a DNFTucker Grose has been running for as long as he can remember and ran his first 5k at the age of 8. He competed in Track and Cross Country through High School in Newtown, Connecticut. Tucker became interested in endurance events in college, completing his first half marathon and sprint triathlon. For the past 10 years, Tucker has been a student of endurance sports, reading many books and learning from other coaches. He experimented with different training methods throughout that time and has developed a formula for long term success. Tucker has been coaching youth and adult athletes since 2012 and has helped teams and individuals make improvements and build confidence with his energetic and positive approach to coaching. Whether you are moving up to a new distance, have seen your results plateau, simply want to get into better shape or run a Boston qualifying time, individualized coaching with Tucker will help you get there!
s2/e24 "Clean Eating", Food Rules, & Orthorexia with Kelsey Pontius, RD (@sportsdietitiankelsey)
We all want to be healthy, right? We all want to be faster, better runners, right? What happens when our quest to "be healthier" becomes something more dangerous and restrictive? In this deep and wide-ranging discussion with sports dietitian Kelsey Pontius, RD (@sportdietitiankelsey) about "clean eating", orthorexia, food rules, and more, we cover...
Why it's so hard to change our deeply held beliefs and emotional ties to certain ways of eating The spectrum of orthorexia and the choices we make around food The aspirational/socio-economic factors of "clean eating" The allure of restrictive diets Unintentional underfueling "Clean race fuel" options Injury risk with underfueling RED-S and why weight loss "works" to make you faster at the beginning (before causing serious issues later on) How to unpack your own relationship with food and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Meteor Nutrition arose after lifelong athlete, Kelsey Pontius RD, LDN wished to pursue her passion for the impact of nutrition on the human body in motion. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner who since has qualified for the 2020 and 2024 US Marathon Olympic Trials. Through several instances of her athletic background, she felt the ebbs and flows with nutrition on performance. She knew she was destined to help other athletes benefit from the implementation of optimal nutrition.
Aside from working with ambitious athletes, Kelsey has worked in the clinical arena with a multitude of different medical complexities, and has out an emphasis on injury healing and gut function. Having a variety of different experiences in dietetics has given Kelsey the necessary tools to allow wholesome food heal and fuel the remarkable human body.
s2/e23 How to Buy a Sports Bra That Fits with Laura Tempesta (@bravolution)
WHY IS IT SO HARD TO FIND A SPORTS BRA THAT FITS??? Sports Bra expert Laura Tempesta (@bravolution, www.bravolution.com) joins the show to educate us all about sports bras, why it's so hard to find a sports bra that fits, and HOW to find one that fits you!
Why sports bras are a piece of athlete equipment, not 'apparel' Compression & encapsulation How sizing ACTUALLY works Finding your sister sizing Features you SHOULD look for in a sports bra Marketing buzzwords & features you should AVOID Companies that offer inclusive sizing in well-designed bras How to properly care for your sports bras and more!--
Laura Tempesta is a bra expert, apparel innovator, and an inventor of multiple patented products. After receiving her BA in Medical Anthropology from Stanford University, she began her career in business strategy. Realizing her true calling is in product creation, she later pursued apparel design and development, working at Nike in apparel innovation for over a decade. During her tenure as Sports Bra Innovation Director at Nike, she helped guide and develop sports bra innovation, and is the only person in North America with a master’s degree in lingerie design. Laura is the only person in the world who has studied bra technical design, aesthetic design, and biomechanics all in one degree. She serves as a consultant to the bra and sports bra industries in the areas of design, fit, strategy, costing, manufacturing, testing, supply-chain, and innovation. She is the founder of Bravolution®, a consumer advocacy group and resource providing sports bra reviews and education. Laura is considered one of the world’s leading sports bras experts and has been featured as a bra expert in Vogue, Teen Vogue, Insider, NBC Today, and Better Homes & Gardens. Her TED talk about bras has over 2.4 million views. She enjoys domestic and international travel and has visited thirty-eight countries and all fifty states. She lives in Vancouver, B.C.
s2/e22 "Bad Running Advice" with Coach Elisabeth
Not all advice, however well-intentioned, is good advice. And some advice is downright bad! Coach Elisabeth addressed some "bad running advice", from the misguided to the misunderstood & misconstrued, to the downright dangerous.
How NOT to train effectively When NOT to push through the pain What DOESN'T determine your readiness to run a marathon Why it's BAD when your body stops sweating Taking hydration/fueling DOESN'T slow you down There's NO one size fits all plan for your goalsCoach Elisabeth is the founder and Head Coach of Running Explained; her goal is to help educate runners of all abilities and experience levels whatever their goals are to become better, smarter, faster runners! Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!
s2/e21 Muscle Cramps (What We Do & Don't Know) with Coach Elisabeth
NASTY CRAMPSES! Why do they happen, and always at the worst time? Learn what we do and don't know about the cause of and risk factors for exercise-associated muscle cramps (EAMC) in this episode with Coach Elisabeth, including...
A history of the research on muscle cramps in the last 100 years The basics of muscle types & HOW your skeletal muscles work The "electrolyte imbalance" theory of muscle cramping The "neuromotor" theory of muscle cramping Things you can do to help reduce your risk of muscles cramps and more!Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
s2/e20 How to Self-Assess Your Injury Risk with Dr. Carmen Scuito, DPT, CSCS
Are you an "injury-prone" runner? Does it feel like you're playing whack-a-mole with running-related injuries? Dr. Carmen Scuito, DPT, rejoins the podcast to discuss his FREE 5-movement injury risk self-assessment tool for runners who want to learn more about their bodies, movement patterns, strengths, and deficits!
Why it's important to understand how your body moves Going through the screening tool step by step The science behind these specific movements/exercises Working with a generalist PT versus a running-specific PT ...and more!Dr. Carmen Scuito, DPT, CSCS, is a performance physical therapist, certified strength and conditioning specialist, and a running coach out in Las Vegas, Nevada. His passion is helping runners get over their hump, whether it be an injury or a performance block, and get back to setting PRs. Find him on Instagram at @carmen.dpt and @werunvegas
s2/e19 How to Use a Track as an Endurance Runner with Jason Fitzgerald of Strength Running
EVERYTHING YOU NEED TO KNOW ABOUT THE TRACK with Jason Fitzgerald of Strength Running! This jam-packed episode covers the basics of using a track in your training along with discussing classic speedwork/workouts that you might perform on a track, and will teach you everything you need to know about using "a playground for runners"!
What does Jason mean when he calls the track "a playground for runners"? Indoor vs outdoor tracks What the markings mean & how to use them How to properly pace yourself in a track workout Track etiquette How to run a time trial on a track Track footwear/track spikes Classic track workouts/how to "read" a workout Rest vs easy vs float recovery intervals Strides, straights & curves, and 400m repeats🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
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Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.
Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.
s2/e18 Run-Walk & How to Use It with Coach Elisabeth
RUN-WALK! When to use it, WHY to use it, how to use it! Learn about run-walk with Coach Elisabeth, even if YOU don't think you need run-walk in your training!
What is run-walk? How does run-walk work? Using run-walk to build aerobic capacity How to EFFECTIVELY use run-walk in your training Common rebuttals to run-walk/running slow Time-based run-walk intervals And more!Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!
s2/e17 Training on a Treadmill with Amanda Brooks (@runtothefinish)
DON'T CALL IT A DREADMILL! The treadmill is a VERY effective tool in your training toolbox... if you know how to make it work for you! Amanda Brooks, founder of Run To The Finish, joins the show this week to talk ALL about treadmill training!
Do treadmill miles "count"? Which to trust: your watch, or your treadmill? Why are you slower/faster on the treadmill compared to outside? How to break out of "fitness class culture" when using the treadmill Using the treadmill to mimic your upcoming race course (and hills) Features to consider should look for when buying a treadmill How to translate an outdoor workout to the treadmill AssaultRunner/self-powered treadmills Tips to make your treadmill run more comfortable and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury-free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before.
https://www.runtothefinish.com/online-running-group/
s2/e16 Shin Splints with Dr. Marie Whitt, DPT (@dr.whitt.fit)
Got shin splints? WHY?? What causes shin splints and what can you do about them? Sports Physical Therapist Dr. Marie Whitt rejoins the show to discuss all things shin splints, including...
Symptoms of shin splints (what do they usually feel like?) What ARE shin splints? What (do we think) is the cause of shin splints? How should you treat shin splints if they pop up? Specific prehab & rehab exercises for shin splints Reprogramming neuromotor control to treat shin splints Dealing with chronic shin splints ...and more!Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!
https://www.drwhittfit.com
https://www.instagram.com/dr.whitt.fit
s2/e15 Hip Flexors with Dr. Lisa Mitro, DPT (@dr.lisa.dpt)
What are the hip flexors?
"Why do my hip flexors feel tight??"
Self-assessment for tightness versus weakness
How to treat weak hip flexors
How to treat tight hip flexors
Stretching: yay or nay?
Are weak hip flexors preventing you from increasing your cadence?
and more!!
Dr. Lisa Mitro is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She’s on a mission to inspire and educate runners of all experiences and ages so they can continue running pain-free. She is a Richmond native and a true believer that movement is medicine. Find her on Instagram at @dr.lisa.dpt and on her website www.drlisadpt.com
s2/e14 Iron for Runners: What You Need To Know with Dr. McKale Montgomery, MS, PhD
Dr. McKale Montgomery, 2:34 marathoner and iron researcher, joins the show this week to discuss her two great loves: endurance running and iron!! Learn all about iron and the role it plays in our body every day, the importance of iron for endurance performance (and health), and more!
What role does iron play in our body? Why is sufficient iron important specifically for running performance? Iron deficiency/anemia & causes & risk factors Iron overload & causes Iron absorption & metabolism The daily iron needs of the average runner PLUS learn about McKale's elite-level training and her big upcoming goals!Dr. McKale Montgomery, MS, PhD, is an Assistant Professor of Nutritional Sciences at Oklahoma State University, and has a marathon PR pf 2:34:36. In her lab, she studies how perturbations in cellular iron metabolism influence both health outcomes and disease progression. You can find her on Twitter at @McKaleDavis
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Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained
s2/e13 The Boston Marathon with Coach Mary Johnson (@itsamarython)
The Boston Marathon returns to Patriots' Day in 2022! Coach Mary Johnson (@itsamarython), Founder of Lift.Run.Perform, joins the show to talk ALL THINGS BOSTON! From the history of the race, to qualifying times, and an overview of the course itself, tips, tricks, and how-tos, this episode is your primer on the Boston Marathon!
A brief history of the Boston Marathon How to run Boston: qualifying times and charity bibs Discussion: is it possible that anyone can run a BQ time? The "Boston Qualifying Standards" THE COURSE: running your best Boston! Pacing and strategy for the downhill start The logistics of the start & Athlete Village The atmosphere & crowd Tips for your first Boston Marathon And more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Mary Johnson is a USATF and VDOT certified running coach, owner of Lift.Run.Perform, mother of two under 3, and athlete. She's had the pleasure of coaching athletes of all levels and abilities - from sub-3 marathons to beginner 5ks. She believes in a slow progression and consistent communication between coach and athlete. Above all, she believes in meeting yourself where you are as an athlete, believing in yourself, and flourishing from there. She also wants to encourage more runners to shed their fear of the weight room, because a strong athlete is a strong (and fast!) runner.
s2/12 Ultrarunning: Training, Fueling, & Logistics with Kylee Van Horn, RDN (@flynutrition3)
s2/e11 How to Buy Running Shoes with Hollie Sick (@fueledbylolz)
Have you ever walked into a running store and been intimidated and overwhelmed? Do you want to learn more about running shoes? Hollie Sick (@fueledbylolz) joins the show to talk all about how to buy running shoes and her experience working in run specialty for a decade!
👟What we mean when we say you should get "fitted" for a running shoe
👟What to expect when you go to a running store
👟"Arch support"
👟Do you need to "break in" your running shoes?
👟Shoe sizes & widths
👟Rotating shoes
👟Carbon plate shoes and other shoe technology/trends
👟General terminology
👟and more!
Hollie Sick has been running for 12 years. She has worked in run specialty for 8 + years and probably fit over 1000 people for shoes. She has seen the rise of minimalist shoes, then maximalist, and now carbon plated. You can find her on social media as fueledbylolz and blogging www.fueledbylolz.com.
s2/e10 Making A Race Day Plan with Coach Elisabeth
SOLO EPISODE! Making a race day plan: what do you need to do to make your big race day successful?
Logistics: traveling, food, timing, etc Working backwards on race day Big races with corrals & special considerations Race day gear Fueling & Hydration strategy A, B, C, D goals Developing pacing strategies Planning for in-race challenges & rough spots and more!Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained
s2/e09 Body Composition & Recomposition for Runners with Steph Hnatiuk, RD (@steph.the.runners.dietitian)
Sports Dietitian Steph Hnatiuk returns to the podcast for a deep discussion on body composition: what it is, what we really mean when we talk about body composition and "recomposition", and why chasing that ultra-low body fat percentage or certain physique goal might not be helping your running performance!
What does "body composition" mean? Factors that influence body composition Why the scale can stay the same while your body composition changes Why "leaner" isn't always healthier When body recomp & training go together (& when they don't) Nutritional timing for body composition and more!Steph Hnatiuk has been a Registered Dietitian and Fitness Coach for over 10 years and has helped thousands of people improve their eating habits, get big results, and develop a better relationship with food. She helps runners of all levels achieve their personal best performance using her 3-step strategy: the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com
s2/e08 The Science of "Aerobic" & "Anaerobic" Running with Coach Laura Norris (@lauranorrisrunning)
What happens when you're running "aerobically"? What is "anaerobic" training? WHY should you know and care? Coach Laura Norris (@lauranorrisrunning) brings the SCIENCE on this episode on go through WHAT happens in our bodies when we're creating energy aerobically versus anaerobically, WHEN you train in one specific energy/effort zone versus another, and WHY we should know this!
What is "aerobic" energy production versus "anerobic" energy production The basics of how your body creates and uses energy in different effort zones Aerobic threshold & the importance of building your aerobic base "Maffetone Method" training VO2max (maximum rate of oxygen uptake per minute) The thresholds you should know about Training intensity distribution And more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Laura Norris is a certified running coach, content creator, and marathoner. She is the owner of Laura Norris Running and has coached over 220 runners, from beginner runners to BQ marathoners to 100K ultra runners. Her marathon PR is a 3:29 and half marathon PR a 1:34. She is also earning her Master of Science in Applied Exercise Science at Concordia University - Chicago. In addition to coaching and running, she is a wife, toddler mom, and rescue dog owner, and enjoys gardening, home brewing beer, hiking, and spending time outdoors.
s2/e07 Winning Dopey & Training for Multi-Race Events with Brittany Charboneau (@funnyrunner26.2)
Dopey winner Brittany Charboneau (@funnyrunner26.2) joins the podcast this week to talk all about her magical winning weekend, her life as a pro runner, and training for multi-race events!
Brittany's non-traditional path to becoming a professional runner Training for Dopey and her plan going into the weekend Her between-race recovery strategies The hardest moment of the weekend (that almost derailed her win!) Costuming for performance and more!!Brittany Charboneau (@funnyrunner26.2) is a Denver native and a professional road and trail runner sponsored by The North Face. She is known as The Funny Runner thanks to her background in improv and sketch comedy. Most notably, Brittany placed 13th at the 2020 US Olympic Marathon Trials, has a first-place title at the 2020 Pikes Peak Marathon, and most recently became the first person (male or female) to sweep the 2022 Walt Disney World Dopey Challenge by winning all four races across four days in the 5k, 10k, half marathon and marathon distances…all while dressed in costume! Brittany prides herself in her creative approach to her running and on being “not just a runner.” When not training for her adventures, she is a running coach for Mercuria Running, is a digital collage artist, loves singing Disney and Broadway tunes!
https://www.thefunnyrunner.com/
s2/e06 The Science of Sleep & Athletic Performance with Dr. Amy Bender, MS, PhD (@sleep4sport)
Do you get enough sleep? Do struggle with sleep quality or quantity? Are you unconvinced by regular, non-scientist people telling you how important getting enough sleep is for your overall health and your training/running performance? Real-life sleep scientist Dr. Amy Bender (@sleep4sport) joins the show to teach us all about sleep, specifically in the context of athletic performance!
The different stages of sleep How much sleep do you need as a runner? Sleep quantity: do naps count? "Banking" sleep Sleep quality Early birds vs Night Owls & training schedule optimization Sleep disorders versus a "normal bad night of sleep" Treatment for insomnia Optimizing our nighttime routine for good sleep quality Meditation or mindfulness for sleep And more!Dr. Amy Bender is the Director Clinical Sleep Science at Cerebra, a digital health company focused on improving access to advanced digital sleep analysis and diagnostic sleep technology. An award-winning sleep scientist, Amy Bender is bursting with evidence-based insights that will play an integral role in creating your new sleep strategy. After spending over 15 years studying sleep through many avenues including work as a sleep technician, clinical research, written publications, interviews for stories in Oprah Magazine and public speaking appearances including her Ted Med talk, Dr. Bender has an intimate relationship with the science. Her ability to translate science to the field is evident through her successful work with NHL, Canadian national team athletes, and Olympic athletes.
s2/e05 So You Want To Run Your First Marathon! with Coach Chris Knighton (@knightonruns)
So you want to run your first marathon!! What do you need to know before you even start training? Running Coach Chris Knighton of Knighton Runs joins the show to discuss training for your first marathon!
When do you know you're ready to train for a marathon? What kind of base do you need? "Bucket list" training versus training to perform your best How long should your long run be? The importance of fueling Choosing the right training plan And more!Chris Knighton helps passionate athletes run faster marathons. He is the founder and head coach of Knighton Runs Marathon Coaching and has been featured in Runner's World and Women's Running. His first book, "Run Faster Marathons - The Proven Path to PR" will be released in Early 2022. Chris lives in Providence, Rhode Island with his family.
https://knightonruns.com
https://www.instagram.com/knightonruns
s2/e04 How to Make Running Friends with Coach Whitney Heins, Founder of @TheMotherRunners
MAKING RUNNING FRIENDS can be a challenge sometimes! Coach Whitney Heins, founder of The Mother Runners joins the show this week to talk about the importance of building community, finding "your running people" and how to make running friends
Why running friends are different from "non-running" friends Finding a group or community The etiquette on group runs Traits of supportive communities and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️
Whitney Heins is the founder of The Mother Runners, a VDOT-O2 certified running coach, 2:56 marathoner, freelance writer, a former award-winning TV news journalist, and most importantly, a mom of two beautiful, crazy kids. She's been featured in Runner’s World, The Huffington Post, US News and World Report, and more. She's thrilled to share all she learns with you so you can be your best selves on and off the roads.
Website: https://www.themotherrunners.com/
Instagram: https://www.instagram.com/themotherrunners/
s2/e03 Intro to Trail Running with Elizabeth Jansen Amell (@elizabeth_healthy_life)
Multiple-time Leadville Marathon finisher, ultrarunner, & run coach Elizabeth Jansen Amell joins the show this week to talk all about how to start trail running!
Elizabeth's story of losing her brother & why she started running How is trail running different from road running? Getting started/finding a trail Safety tips and practical advice Do you do speed work & strength train for trail running? Gear requirements Trail races & ultra races and more!Elizabeth is a former PreK teacher turned running coach, business owner, and blogger! With a focus on leading a healthy lifestyle, creating delicious recipes, and sharing her best running tips and race recaps, her blog Elizabeth Healthy Life documents her life as a young adult who turned tragedy and grief into motivation to work hard, build strength, inspire others, set goals, and crush them.
s2/e02 Chasing Big Goals & Running A Sub-3 Marathon with Coach Michelle Baxter (@therunnersplate)
Runner & Coach Michelle Baxter (@therunnersplate) joins the show to talk about achieving her years-long goal of running a sub-3 marathon and what it takes to chase your big goals!
Learn about Michelle's journey of pursuing a sub-3 marathon Her best practices for both training and racing (fueling & more!) The anatomy of running a 100 mile peak week Why EVERY marathoner has doubts going into the race Why most runners don't set the right goals on the right timeline Tips for winter running (from Michelle's experience training in Alaska) and more!Michelle is a running coach, blogger, and sub-3 marathoner. You can find her on Instagram @therunnersplate and on her website at www.therunnersplate.com where she blogs about her training, recipes, coaching, and more!
s2/e01: Hormone Health for Runners with Kirsten Screen, RD, MPH (@screennutrition)
Welcome to Season 2 of the Running Explained Podcast! This week we're talking to Registered Dietitian Kristen Screen (@screennutrition) about hormones, health, and performance! WHAT are hormones? Why do they matter? Risk factors for hormone dysfunction and dysregulation Cortisol: friend or foe? Sex hormones Sleep for hormone health Insulin (yes, it's a hormone!) Thyroid functioning What you can do to support your hormone health & functioning Important macronutrients & micronutrients for hormone function ...and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩 -- Kirsten Screen, MPH, RD, LD is YourFitnessDietitian Instagram: https://www.instagram.com/yourfitnessdietitian Website: https://yourfitnessdietitian.com/ Kirsten Screen, MPH, RD, LD is an integrative performance dietitian. She holds a Bachelor of Science in Human Nutrition and a Master of Public Health, both from the University of Florida (Go Gators!). She and her team work with active adults and athletes of all caliber to support root foundations and performance needs. Kirsten has been in this field for over 20 years, and her passion & goal is straightforward: she wants every human to use nutrition to elevate their health, life, and performance - not restrict their body into submission.
s1/e48 Staying Motivated in Winter with Amy Haas (@raceacrossthestates)
My guest for the final episode of 2021 is returning guest Amy Haas (@raceacrossthestates) to discuss staying motivated throughout the dark, cold winter. How DO we stay "motivated" during this time? What IS "motivation"?
"After my fall races, I’m having trouble staying motivated because I don’t have a goal to work toward anymore" "My fall races tend to lead to overuse injuries which require patience and PT and limited running. How do I stay motivated?" "It's so hard to find time to run around the holidays, dealing with holiday foods, and running outside when it's snowy and icy!" "Running with my friend is the only way I know to stay motivated/accountable during the winter... how do I run solo?" Tips for creating intrinsic versus extrinsic motivation Practical tips for running in the winter ...and more!Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 42/50 already under her belt. Her running journey focuses on enjoying the process & the progress of running - whether it's the process of traveling from state to state or the progress that naturally comes along the way! She is the creator of Run With Aim. Find her on Instagram at @raceacrossthestates and her website www.raceacrossthestates.com
s1/e47 Hitting "The Wall" with Kristy Baumann, RD (@marathon.nutritionist)
Did you hit the wall in your last race? Are you struggling with fueling your training and racing? Sports Dietitian Kristy Baumann, RD (@marathon.nutritionist) joins the show to talk about THE WALL!
What is "hitting the wall" and why does it happen? What should you do if you "hit the wall" in a run or race? Why is carbohydrate important for endurance training and performance? Fueling requirements for endurance events and more!!Kristy Baumann is a Registered Dietitian, marathon runner, wife and mom. As a collegiate runner, she thought she was eating healthy to support her training. In reality, she was eating too 'clean' and unknowingly was restricting calories, cutting out fat and ignoring hunger signs. Food was constantly on her mind and she had a big sweet tooth. These were all signs of underfueling that resulted in recurring injuries and a poor relationship with food. When she began to change her mindset around food, understand the science of nutrition and how the body works. She learned to fuel properly which resulted in feeling more energized and setting new PRs. Now she is on a mission to help other runners avoid "hitting the wall", have a healthy relationship with food, and live their best life.
You can follow her on IG at @marathon.nutritionist
s1/e46 The Mechanics of Running & Form with Dr. Matt Minard, DPT (@learn.2.run)
Dr. Matt Minard, DPT (@learn.2.run) joins the podcast to talk all about running form, running mechanics, and how to become morer efficient (read: faster!) runners with proper running form!
The basics of your running gait cycle Why you should know what you look like when you run Footstrike: how & where to land Overstriding Importance of ankle mobility "Push with the tush" Arm carriage & upper body Running form drills & cues ...and more!🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️🦩
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Dr. Matt Minard received his Doctor of Physical Therapy degree from The University of Dayton in 2013, and then completed an orthopedic residency program in Charlotte, NC. Matt started an Instagram account (@learn.2.run) to help people run safely after he saw an uptick in running-related injuries after the pandemic started and many turned to running outdoors for exercise after gyms closed. Matt's passion is to keep people running because he personally understands how mentally and physically therapeutic running is. Learn.2.Run offers an abundance of free education along with training plans ranging from military to recreational runners. He’s not sure what the future holds but knows he won’t stop until the world is running safer.
Instagram: https://www.instagram.com/learn.2.run
Website: https://www.learn2run.club/
s1/e45 Running & Your Menstrual Cycle with Alyssa Olenick, PhD(c) (@littlelyssfitness)
Alyssa Olenick, PhD(c) of Little Lyss Fitness (@littlelyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training!
The physiology of the menstrual cycle How does this impact our performance? Periodizing our training around our cycle Periodizing our nutrition around our cycle What about hormonal contraception? Mastering the basics before worrying about "optimizing" What happens in menopause? Prioritize health, not performance & more!--
🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩
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Alyssa Olenick, otherwise known as "Little Lyss Fitness" is a 4th-year Ph.D. Candidate Studying Exercise Physiology and Metabolism. She holds a research interest in sex differences and female physiology within the context of exercise and metabolism. Alyssa is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating women on science-based fitness to get them into the gyms and on the roads/trails.
Instagram: https://instagram.com/littlelyssfitness
Website: https://littlelyssfitness.com/
s1/e44 Underfueling & the Myth of "Racing Weight" with Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian)
s1/e43 Base-Building (& Off-Seasons) with Nick Klastava (@nklastava)
BUILD THAT BASE!!! Coach Nick Klastava (@nklastava) joins the podcast to talk all things "base-building" (and why it's SO important for you as a runner!)
What is "Base-building"? Base-building vs. Volume-building Base-building vs. Race-specific training Workouts in a base-building phase Easy running rules: how & why? "Maintenance" & when to do maintenance in your schedule What is an "Off-season"? How to periodize your training to include base-buildingNick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.
INSTAGRAM: https://www.instagram.com/nklastava
WEBSITE: https://liftrunperform.com/pages/about#nick
s1/e42 Parenting, Working, & "Finding the Time" to Run with Kelly Vigil (@moremilesmorefun)
A VERY busy woman, Kelly Vigil (@moremilesmorefun) joins the podcast to talk about finding the time to run while also parenting 3 kids and working full-time!
Learning to be flexible with your training schedule & your running goals Kelly's post-partum (X3!) running & training story Stroller running Running & breastfeeding Getting creative with the time you have available Put it on your calendar! "Mom guilt"/Parent guilt Post-partum depression & anxietyKelly Vigil is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and one ultramarathon. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!
Founder of More Miles Races & Happy Runner Club
s1/e41 "How Long Does It Take To Get Faster?" with Coach Montana Depasquale (@coachmontanadepasquale)
"How long will it take for me to reach xx time?" "How long will it take until I start seeing results?" "How long will it take until I get faster?" Coach Montana Depasquale (@coachmontanadepasquale) joins the show to discuss how long it takes to get faster! Spoiler alert: it depends!
Why "how long until I see the results I want" isn't the right question you should ask Why a race PR isn't the only way to determine "improvement" Why training "harder" isn't always better Periodizing your training properly for best results Why can't I be in "peak" condition all the time? Why "testing your fitness" during your taper will sabotage your race day Why are my faster paces getting slower/feeling harder when I first start slowing down to easy effort on easy days? Committing to the timeframe it takesMontana DePasquale is a certified running coach, wife, and mom. She's passionate about providing runners with evidence-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 15 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.
Instagram: https://www.instagram.com/coachmontanadepasquale
Website: https://coachmontanadepasquale.com/
s1/e40 The Cold Weather Running Episode
IT'S COLD! Can you still run? YES! Are there things you should know? YES!!
Winter running footwear options Dressing for the conditions How the cold impacts performance Fueling & hydrating when it's cold When does it become dangerous? Hypothermia, frostbite, extreme temperaturesStay safe and have fun!
s1/e39 "Runner's Stomach" & GI Issues with Meghann Featherstun, RD (@featherstonenutrition)
GI DISTRESS!! Why does it happen at the WORST times? How to figure out what's causing the issue? Sports Dietitian Meghann Featherstun (@featherstonenutrition) joins the show to talk about...
What happens to our gastrointestinal tract/digestion when we run What are common causes of GI distress when running? Assessing fiber intake The role dehydration plays in GI issues Why osmolality matters in race fueling Different types of run fueling & how they're different GI issues and your menstrual cycler Sugar alcohols Running with IBS or Crohn's "Do I need to go on an elimination diet to figure out the problem?" How to keep a food diary to track GI issues How to carb-load; simple carbs or complex carbs?Get your FREE Carb-Loading Guide!
Meghann on Instagram: @featherstonenutrition
Meghann Featherstun, MS, RD, is a sports dietitian, wellness coach, runner, wife, mom of two little kiddos, and a full-blown nutrition geek/running freak. Her passion is helping people find their own personal balance of nutrition and fitness in their busy lives. For the last 13 years, she hasbeen working with people to help them find their happy place with nutrition, exercise, body composition and life!
Website: featherstonenutrition.com
s1/e38 Injury & How to Cope (Emotionally) with Dr. Victoria Sekely, DPT (@trainsmartrunstrong)
Dr. Victoria Sekely DPT (@trainsmartrunstrong) joins the show to talk about a very important (and difficult) topic: coping with injury. In this episode, we cover a range of injury-related topics including:
🤕 The basics of injury prevention
🤕 What really happens when your injury "goes away" its own
🤕 When you need to see a physical therapist
🤕 Getting injured right before your big race; can you still run??
🤕 Signs & risk factors of stress fractures
🤕 The emotional challenges of injury
🤕 Fear of weight gain during injury rehab
🤕 Fear of fitness loss during injury rehab
🤕 Fear of reinjury and the psychological trauma of injury
Follow Victoria on Instagram @trainsmartrunstrong
Website: https://www.trainsmartrunstrong.com/
Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
s1/e37 "Faster Over 40" Training as a Masters Runner with Claire Bartholic (@theplantedrunner)
Can you get "faster as a master", i.e. get faster over 40? Heck yes!! Claire Bartholic (@theplantedrunner) joins the podcast this week to talk about her journey in running her fastest times over the age of 40, and how your training as a masters runner might change compared to when you were younger!
CAN you get faster over 40? How cross-training might benefit masters runners more Alternatives to the 7-day training week for additional recovery Why strength training is MORE important for masters runners Are you running too much or not running enough? Sleep tips for the busy person Other common considerations for masters runners!Get your FREE Ultimate Fueling Guide for Runners here!
Listen to Claire on The Run to the Top Podcast!
Claire Bartholic finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon using Jeff Gaudette’s training philosophy and RunnersConnect coaching. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete. Claire is also the host of one of first and most popular running podcasts, The Run to the Top!
s1/e36 Running Metrics & What Your Watch Is Telling You with Coach Elisabeth
Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...
GPS (pace & distance measurement) Heart rate measurement Cadence Stride length Vertical oscillation & vertical ratio Ground contact time & ground contact time balance Resting heart rate Heart rate variability Respiratory rate "VO2Max" scores from your watch "Garmin Training Status" New training plans available now! Visit www.runningexplained.co/plans to learn more!
s1/e35 Runner's Burnout with Coach Jaci Wilson (@jaci.wilson.runs)
My guest this week, Jaci Wilson, is on the show to talk about BURNOUT, something that far too many of us experience at one point or another in our lives. Jaci is recovering from her own period of burnout and talks about understanding what burnout is, how to identify it, and how we can help prevent it. We also talk about how to create a healthy and sustainable relationship with running so that it adds to your life instead of takes away!
What is burnout? Identifying the 12 stages of burnout How do we come back from burnout? Creating a healthy & sustainable relationship with running How do we fit in "all the things" we need for our training? Mindful running And more!--
Instagram: @jaci.wilson.runs
Website: jaciwilsonruns.com
Jaci Wilson is a self-taught runner turned run coach. She started running and ran her first half marathon in 2016, quickly learning the importance of not “just running.” After making some changes to her nutrition and strength training, she took 45min off her half marathon in 5 months and qualified for Boston in her first marathon 1.5 years later. Jaci uses the lessons she has learned through her struggles and different seasons of life to shorten the learning curve for other runners to see faster success. Jaci is an RRCA Certified Running Coach but really focuses on all the other aspects of running – nutrition, strength training, sleep, recovery, mindset work, mobility, self-care, etc. – what she refers to as “ALL THE THINGS.” Her passion lies in nutrition and raising awareness around the importance of female athletes in understanding how to work WITH their female physiology. Jaci believes running should fit INTO your life, that all running lessons can be applied to life, and that you can do ALL THE THINGS without it being time-consuming or overwhelming.
s1/e34 Carbs, Glycogen, & Carb-Loading with Holley Samuel, RD, MEd, CPT (@fitcookienutrition)
My guest this week is Sports Dietician Holley Samuel, MEd, RD, CPT (@fitcookienutrition) and we're talking about CARBS!!
How do carbs work in our body compared to other fuel sources? Where do carb cravings come from? What is glycogen & how do glycogen stores work? Glycogen-depletion runs Post-run refueling strategies "Carb-Loading" in preparation for a long run or a race Carbs & blood sugar Considerations for runners with diabetes "Healthy eating" masking disordered eating (orthorexia) How to calculate YOUR carb needs as a runner!Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Fit Cookie Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life.
Fit Cookie Nutrition on Instagram: https://www.instagram.com/fitcookienutrition
Fit Cookie Nutrition Website: https://www.fitcookienutrition.com
s1/e33 Running Economy with Brodie Sharpe of @runsmarterseries
Physiotherapist Brodie Sharpe returns to the podcast to discuss RUNNING ECONOMY! What is it? How to improve yours? Those are the two big questions we tackle in this episode!
Get your free e-books (Vol. 1 & 2) from Brodie on how to overcome injury, stay injury-free, and run faster! Get them here.
Running economy as a measure of "efficiency" VO2max and what it tells us Running form & biomechanics Shoe weight Strength training The importance of following a proper training plan--
Find Brodie Sharpe on Instagram | Listen to The Run Smarter Podcast
Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.
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TRAIN WITH RUNNING EXPLAINED!
Training plans available now! www.runningexplained.co/plans
s1/e32 Your Runner's Feet with Suzanne Hamilton, Sports Podiatrist (@suzannehamiltonpodiatry)
Learn all about your runner's feet with Sports Podiatrist Suzanne Hamilton (@suzannehamiltonpodiatry)!! Our feet are what carry us around for all these miles, but how much do you know about properly caring for your feet, and how do the things we do during our training affect them?
THE CRASH COURSE ON BLISTERS! The cause of foot or toe numbness Bruised/blackened toenails Choosing shoes when you have hammertoes or bunions Sore & achy feet Choosing a proper shoe/rotating shoes How do carbon plate shoes impact our feet? When are orthotics appropriate? And more!--
Suzanne Hamilton is one of a handful of podiatrists in Northern Ireland and the UK to gain a postgraduate certificate in podiatric sports medicine. Her specialty allows her to pursue her passion for helping athletes return to the top of their game. She has recently just opened her own studio within a multi-disciplinary clinic in Belfast to allow her to combine her passion of lower limb problems in sport and creativity as a small business owner. She’s passionate to break the stigma around foot health and visiting a podiatrist whilst promoting the benefits of podiatry within the sporting environment. Alongside her clinic she has worked part-time for Crusaders Football Club as part of the medical team, offering her skills in sports massage and podiatry.
Instagram: @suzannehamiltonpodiatry
Website: https://www.suzannehamiltonpodiatry.com/
s1/e31 Training for a 6-Hour Marathon or a 3-Hour Half Marathon with Coach Danielle Hirt (@runwithcoachd)
My guest this week is Coach Danielle Hirt (@runwithcoachd) and we're discussing training for a half or a full marathon when your goal finish is in the 3/6 hour range! It's important to know how to train properly for the race YOU are going to run and how, or if, that training might differ from "commonly available" training knowledge (like the infamous 20-mile long run for marathon training) and training plans!
-Knowing when you're ready to step up the distance and train for a half or a full marathon
-What's a good timeframe for training (how many months)?
-How does a 3-hour long run prepare you for a 6-hour marathon?
-Fueling your runs & races! Real food options and race day tips
-Can weight loss & training for performance happen simultaneously?
-Training for a race with a course limit and planned stops like a RunDisney event
-Why our self-talk matters
-And more!
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Danielle (Coach D) is a 13x marathoner, 25+ half marathon and all-around endurance athlete. She has over a decade of experience coaching runners and athletes of all abilities. Her specialties include strength training for runners, Couch to 5K, middle distance (5 milers & 10 milers) and long-distance (half & full marathon) training. Danielle is passionate about helping others learn to run pain-free and build strength & endurance to complete their running goals. Danielle is an RRCA Certified Running Coach, NASM Personal Trainer, TRX Instructor, Corrective Exercise Specialist, and Senior Fitness Specialist. She believes that nothing is impossible; the word itself reads I'm Possible.
Instagram: @runwithcoachd
Website: https://www.runwithcoachd.com/
s1/e30 Motivation, Mindset, & Racing with Amy Haas (@raceacrossthestates)
s1/e29 Pronation, Feet & Shoes with Dr. Marie Whitt (@dr.marie.whitt)
Dr. Marie Whitt, DPT, (@dr.whitt.fit) is back on the podcast for this episode on pronation, foot motion, shoes, and more! What actually happens in your foot when you run? How does this influence the shoes you buy (and vice versa?) What can you do to make your feet strong?
Pronation: what are pronation and supination Correcting overpronation (& overcorrection) Heel whip and "egg beater" running gaits Stability vs. neutral shoes Footstrike! Heel, midfoot, toe - which and when? Carbon plate shoes At-home exercises for your feet!Dr. Whitt's "Finding the Missing Link in Your Running and the 4 Routines to Fix It" Guide
Instagram: @dr.whitt.fit
Free "6 Week Couch to 5k Program"
Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!
s1/e28 STRESS (& Running)
In this solo episode, it's all about STRESS! Poor, misunderstood stress. Did you know that stress is actually a good thing, in the proper doses? Did you know how important the recovery from a stressor is? Do you know WHY chronically elevated cortisol is so dangerous?
What IS stress? Chronic vs acute stress Stress & the stress response Allostatic load, and allostasis vs homeostasis Your lazy brain CORTISOL (when it's good, when it's bad, and the relationship between running, cortisol, and weight management) Considering and quantifying training load/training stress Cumulative fatigue, overreaching, and overtraining--
Running Explained training plans available now!
s1/e27 The Art & Science of Pacing with Chris McClung (@roguechris)
s1/e26 "Leveling Up" with Coach Sara Manderscheid (@sayrahrunshappy)
This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including...
-How to set the right goals that challenge you (& the importance of thinking long-term)
-The difference that fueling makes in your performance and recovery
-Strength training importance and tips
-Sleep importance and tips
-Keeping easy days easy!
-Is more always better?
-Breaking up with the "fitness class culture" mentality
-Why recovery and rest are so important
...and more!
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Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.
https://elevateyourrunning.com/
https://www.instagram.com/sayrahrunshappy/
s1/e25 Running & Mental Health with Lauren Sheu (@running.for.wellness)
Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined!
🧠WHY is running good for our mental health?
🧠How the lessons we learn from running translate to our life
🧠Breaking up with the "all or nothing" mentality
🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort
🧠Why running isn't a replacement for therapy (& how to find a therapist!)
🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you
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Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running. Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness
s1/e24 Specificity of Training with Coach Laura Norris (@lauranorrisrunning)
s1/e23 Tempo Runs, Explained with Brian Lock (@roadrunner309)
What is (and is not) a tempo run?
What is lactate threshold and how are threshold runs structured?
What is the purpose of goal pace workouts in a training plan?
The right (and wrong) way to execute a threshold workout/tempo run
When tempo runs/threshold runs are NOT recommended
... and more!!
Brian Lock is an RRCA-Certified Running Coach, sub-3 hour marathoner, and the world-record holder for fastest marathon with a soccer ball! Follow him on Instagram at @roadrunner309 or get connected with his coaching at RoadRunnerCoaching.com
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s1/e22 Fueling Your Runs & Races with Starla Garcia (@starla_shines)
This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss...
The importance of proper run & race fueling The common reasons runners neglect to fuel, or underfuel, their runs or races The recommendations of carbs per hour The different types of performance fuel options and the importance of individual preferences Common causes of GI distress How poor race fueling is your number one obstacle to race day success The fueling requirements for a 6:00 marathoner vs a 3:00 marathoner ...And more!!Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.
s1/e21 Strength Training for Runners with Stacey Gross (@s__gross)
Questions about strength training and how it fits into your running? Wondering how important it is? RRCA Running Coach Stacey Gross (@s__gross) answers all your questions! We talk about...
HOW & WHY strength training is important for runners Why hills don’t replace strength training How to include strength in your training Heavy weights/lower reps vs lighter reps/higher reps Key strength training moves for runners Bodyweight, bands, kettlebells, and weights Muscles soreness & DOMS Strength train pre- or post-run? Hip strength exercises Harder or more complicated doesn’t equal better! Strength in a taper AND MORE!!!--
Stacey is an iced coffee-loving runner from the city of Brotherly Love. She is an RRCA Certified Run Coach and a member of the Run to the Finish coaching team. She is also a sponsored Klean Athlete. You will find Stacey putting in the work on the road and also in the gym. She strongly believes that to become a stronger runner you need to do more than just log miles.
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If you like the show, please remember to rate & subscribe!
TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
s1/e20 All About Cross-Training with Dr. Marie Whitt, DPT (@dr.whitt.fit)
In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running!
What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training? ...IT DEPENDS!
The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!
*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...
👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?
👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs
👉What is the recommended cross-training when you're training for a marathon?
👉Can I do my speedwork on a bike instead?
👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips?
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Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!
Instagram: www.instagram.com/dr.whitt.fit
Website: www.drwhittfit.com
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s1/e19 Fundamentals of Nutrition for Athletes with Jen Scott, RD (@marathonmama_rd)
Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need?
In this episode we talk about...
Macronutrients:
1. Protein (& amino acids)
2. Carbohydrates (what ARE they?) + glycogen storage
3. Fats (and what "fat-burning" really means)
Micronutrients for Athletes
1. Vitamin D
2. Iron (and signs of iron deficiency)
Supplements! Yay or nay?
1. BCAAs
2. Preworkout
3. Collagen
4. Creatine
5. Beet juice/cherry juice
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Jen Scott is a Registered Dietitian Nutritionist (R.D.N.) and Licensed Dietitian (L.D.) with over 17 years of experience. Since 2017, she has been guiding athletes and runners at all levels and stages learn how to better fuel themselves and meet their goals. She also creates meal plans and assists other clients in making adjustments to their current diets to improve their health.
Instagram: @marathonmara_rd
Website: Endurance Health and Nutrition
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If you like the show, please remember to rate & subscribe!
TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
s1/e18 ALL ABOUT SHOES (Running Shoes 101)
Let's talk about shoes!! Every new runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes", but what does that MEAN? In this episode, we break down...
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If you like the show, please remember to rate & subscribe!
TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
s1/e17 Using Power as a Running Metric with Nathan Fenton of RunPowerCoach
s1/e16 Dissecting a Bad Run, Workout, or Race
s1/e15 Common Running Injuries with Carmen Scuito
s1/e14 Running in the Heat & Heat Acclimation
s1/e13 The "Rules of Running" (& when to break them) with Alison Staples
s1/e12 How to Read a Training Plan
s1/e11 Mobility & Running with Kaila Morgante (@Bodkick)
s1/e10 "Ready to Run Postpartum" with Julie Leonard, MS & Sarah Highland, MS, OTR/L
Thousands of runners get pregnant and give birth every year... but information about being a postpartum runner isn't nearly as readily available as it should be! Julie Leonard (@strongbodystrongmama) and Sarah Highland (@pelvicfloorandmore) are cutting through that dearth of information with their evidence-based "Ready to Run Postpartum" 10-week program specifically designed for postpartum runners to take the right steps, safely, toward strengthening their bodies and being able to return to running after giving birth!
LISTENERS OF THIS EPISODE GET 20% OFF "READY TO RUN POSTPARTUM" WITH CODE RunningExplained20
In this episode, we talk about...
Sarah & Julie's experiences as pregnant & postpartum runners/athletes "It's not normal to pee when you laugh" & other postpartum issues What's most important for postpartum runners to work on? The "Ready to Run Postpartum" program & how it works!--
JULIE LEONARD is a mom of 3 small children, a wife, and the founder of Strong Body Strong Mama. Julie is a Pre and Postnatal Corrective Exercise Specialist and holds a Master’s Degree in Exercise Science from the University at Buffalo. She was a competitive swimmer at the national level for over 15 years including in college and the Canadian Olympic trials. Julie coaches expecting and new moms in her in-home studio in Columbus, OH as well as working with moms from all over the world virtually.
SARAH HIGHLAND is the owner of Pelvic Floor + More. She is an occupational therapist with 12+ years of experience and additional training to work as a pelvic floor therapist and prenatal/postpartum corrective exercise specialist. She provides home-based pelvic floor therapy to the Columbus, Ohio area. Most importantly, she is a mom to two very active littles! Running has always played a huge part in her life, and she is passionate about sharing this joy of movement by helping birthing people return to running safely!
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If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
s1/e09 Dealing With Comparison, Guilt, & Mental Fatigue
s1/e08 Running & Weight Loss with Steph Hnatiuk, RD (Steph The Runner's Dietitian)
My guest this week is Steph Hnatiuk, aka @steph.the.runners.dietitian on Instagram, and we're talking about RUNNING and WEIGHT LOSS! But if you're looking for answers on how many calories to eat, or what specifically your meals should be made of in order to lose weight, you won't find those answers in this episode. In this hour-long discussion, we talk about...
The relationship we have with food
Why does running make you so hungry?
Why weight loss is so challenging, and why diet culture is damaging to athletes seeking performance goals
HOW weight loss and calorie deficits can safely fit into your running
Our weight loss expectations vs. weight loss reality
Mythbusting what can and what won't help you in your weight loss goals (intermittent fasting, supplements, specific diets, meal timing)
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Steph Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and owner of Stephanie Hnatiuk Performance Nutrition. She helps runners of all levels achieve their personal best performance using her 3-step strategy- the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com
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If you like the show, please remember to rate & subscribe!
TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
s1/e07 Injury Prevention & Returning from Injury with Physiotherapist Brodie Sharpe, Host of "The Run Smarter Podcast"
Ever gotten injured? Statistically, yes you have! I sat down with Physiotherapist Brodie Sharpe, Host of The Run Smarter Podcast to talk about how we should approach running injuries, how to reduce our injury risk, and what returning to running while dealing with an injury looks like!
When can you address an injury while continuing to run vs. needing to take time off? Red flags for when injuries are serious How "time off" impacts fitness Why pure rest is not the best way to address injuries How to reduce injury risk What does returning to running after injury look like? Is it ever the shoes' fault?Find Brodie Sharpe on Instagram
Link to The Run Smarter Podcast
Link to The Breakthrough Running Clinic
Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.
s1/e06 Pelvic Health, Fit Pregnancy, & Post-Partum Running with Dr. Carrie Pagliano, DPT
s1/e05 Weekly Q&A (March 12, 2021)
s1/e04 Run Coach Chat with Tucker Grose, 2:49 Marathoner & Run Coach
s1/e03 Weekly Q&A (March 5, 2021)
s1/e02 Running Nutrition with Cortney Berling, MPH, RD