The Running Explained Podcast (Elisabeth Scott)

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.

COMMON RUNNING INJURIES with Carmen Scuito, aka @chocolatemilkrunner! This episode is a massive survey of the most common running injuries, their symptoms, and their causes!⁠ ⁠ IT Band Syndrome⁠ Runner's Knee (Patellofemoral Syndrome)⁠ Inner Knee Pain/Bursitis⁠ What Hip Flexors Do⁠ Piriformis Syndrome⁠ Importance of Core Strength⁠ Quad & Hamstring Strains⁠ Shin Splints (& Stress Fractures)⁠ Soleus or Calf Pain/Burning⁠ Achilles Tendonitis⁠ The Importance of Ankle Mobility⁠ Plantar Fasciitis⁠ Peroneal Tendonitis⁠ ⁠ Also...⁠ IS IT THE SHOES??⁠ (i.e. can shoes cause or fix injuries?) ⁠Plus... bonus chatting about carbon-plate racing shoes! -- Carmen Scuito is a Las Vegas-based runner pursuing his advanced degree as a Physical Therapist. Find him on Instagram at @chocolatemilkrunner! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

We are often praised for the relentless pursuit of a goal, but what about when it's actually better for you to STOP chasing that goal? Coach and runner Claire Bartholic (@theplantedrunner) shares her own journey of what it cost her to finally achieve her coveted sub-3 marathon goal... and why she decided to step away from marathons altogether after crossing that finish line.

KEY TAKEAWAYS!

• Chasing big running goals requires dedication, yes, but it's essential to assess whether the goal is realistic and sustainable in the long term
• Finding balance and enjoyment in running is crucial for long-term fulfillment.
• Retiring from a specific goal does not diminish a coach's ability to guide and support athletes.
• It's okay to pivot and pursue different goals that align with personal values and bring joy.
• Validation from achieving a goal should not be the sole motivation for running; intrinsic satisfaction and personal growth are equally important.

--

GUEST BIO

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.  She hosts one of the most popular running podcast in the world, The Planted Runner, and her first book is The Planted Runner:  Running Your Best With Plant-Based Nutrition.

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!

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!

FIND THE PLATES HERE

• 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! 

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

Let's run MORE!! Why? In this episode with Coach Elisabeth, we talk about how to increase running volume effectively and the importance of finding the right balance between volume and frequency, and the relationship between volume and speed. Practical tips for adding volume to your training week include adding another day of running and distributing volume increases throughout the week, plus the importance of easy effort running and the limitations of the 10% rule. She also highlights the varying volume of elite runners and the dedication and time required to achieve aggressive performance goals. She encourages runners to maintain a love for running and not sacrifice it for arbitrary goals

KEY TAKEAWAYS!

• Increasing running volume can lead to improved performance, but it's important to find the right balance for your individual goals and abilities.
• Adding another day of running and distributing volume increases throughout the week are effective ways to increase training volume.
• Easy effort running is crucial for safely increasing volume and preventing injury.
• The 10% rule is a guideline that can be helpful, but it's not a hard and fast rule and may not be appropriate for all runners.
• Volume guidelines for different race distances can provide a general framework for setting training goals. Set realistic goals and consider the time and dedication required to achieve them.
• Volume plays a crucial role in marathon training and can greatly impact performance.
• Elite runners have varying volume levels, but higher volume tends to lead to better performance.
• Maintain a love for running and don't sacrifice it for arbitrary goals.
• Increase volume gradually and distribute frequency throughout the week for better results.

WHY DO MY HIP FLEXORS FEEL TIGHT?? Physical Therapist Dr. Lisa Mitro (@dr.lisa.dpt) joins the show to talk about the how and why behind hip flexor issues in runners! 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

This one is for my sober and sober-curious runners out there!! Luc Zoratto's journey into running and sobriety is a tale of community, empowerment, and self-discovery. After being in the "sober closet" for 5 years, he decided to share his sobriety journey publicly on LinkedIn after hitting a major milestone: qualifying for the Boston Marathon. Today, we're talking about quitting drinking, the personal nature of sobriety, and of course, the messy, hard work that comes with pushing yourself athletically AND personally!

Luc Zoratto (@marathon2sobriety) is a Sober Dad, Husband, Marathoner & Alcohol-Free Life Coach. He helps empower high-performing professionals and entrepreneurs to overcome the limitations that alcohol and drugs have on their lives. His mission is to promote a growth mindset that challenges the belief that hard work and alcohol go hand in hand, and inspire others to embrace a healthy and fulfilling lifestyle to help people realize their full potential.

https://www.marathon2sobriety.ca/

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! 🕶️

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/

 

Let's dive into VO2max! In this episode, Coach Elisabeth unravels the intricacies of VO2Max, its measurement, and its significance in endurance performance. How much do you ACTUALLY need to focus on VO2max?

• What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes.
• The challenges associated with accurately assessing VO2Max, particularly through fitness wearables
• A comparison between VO2Max tests and other assessments (like lactate threshold) as a predictor of performance
• What VO2max workouts actually look like
• And more!

How can we stay competitive with our running as we age? That is the central question posed to our guest this week, Dr. Eoin Everard, PhD, biomechanist, physiotherapist, and current World and European Over-35 3k Champion!

-How to extend high performance into your 40s and beyond

-What a newer runner might expect from their ability to perform when starting in their late 30s, 40s, 50s, or beyond

-What do we need to know about how our bodies change as we age?

-Ways to modify your training appropriately as a masters runner

-Nontraditional microcycle lengths

-Normal wear & tear vs running related injuries

-Addressing low-grade back pain

-Reframing what "competitive" means for you

-and more!

Dr. Eoin Everard is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.  He is the founder of everardpilates.com  and has written a book called How To Get To The Line in the Best Shape Possible.

LET'S TALK ABOUT "ZONE 2"!! Dr. Lisa Mitro rejoins the show to share her Zone 2 running journey, and we talk all about the importance of this intensity zone for runners, what it is, how to find it, and so much more!!

What IS "Zone 2"? What are we ACTUALLY trying to achieve here?

How easy running can help prevent injury

Embracing slowing down (& how to convince runners it's OK to slow down!)

Common running form issues on easy runs

Using heart rate to define your easy zone

OTHER ways to find your easy zone!

How your race paces can get faster even if your easy paces don't change

...and so much more!

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!

GUEST BIO: Dr. Lisa is a Physical Therapist who helps runners prevent and treat injuries using practical tips, science-based research, and simple running-specific movements. She is also a run coach and certified running gait analyst. Through her treatment methods, she has helped thousands of runners return to pain free running and train smarter!

In today’s episode, I’m joined by Caila Yates, RD, a registered dietitian with deep expertise in sports nutrition and eating disorders. Together, we dive into one of the most crucial strategies for marathon runners—carb loading—and why it's so important, especially for those eyeing the Boston Marathon!

Caila walks us through the science behind carb loading, giving us practical tips to implement it, and how to navigate the challenges that come with traveling while maintaining your nutrition plan. She explains why variety in carbohydrate sources is key, shares the benefits of liquid carbs, and breaks down the physical and mental effects of carb loading.

We also talk about common mistakes runners make with carb loading, share personal experiences, and discuss strategies for managing nutrition, particularly for those dealing with a history of disordered eating. Plus, Caila shares great advice on meal planning and dining out before a race, including where to eat in Boston. We also touch on hydration strategies, sodium loading, and how to mentally prepare for late start marathons.

If you're preparing for your next marathon or big race, you’ll want to tune into this episode for all the actionable insights and strategies to fuel your success!

Caila is a registered dietitian and the owner of Steady State Nutrition where she works with athletes and those navigating eating disorders. After working in higher levels of care for ED’s, she now applies her background to helping athletes navigate RED-S, low energy availability, and the prevention and management of injuries. She lives in Boulder, Colorado where she is lucky enough to run, ski, or hike on a regular basis (but values her rest days, too!) 

Website: www.steadystatenutrition.co 

IG: @steadystatenutrition 

Email: caila@steadystatenutrition.co 

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

"This is not an episode of The Running Explained Podcast" ;-)

UPCOMING EPISODES INCLUDE:

The Updated Running in the Heat Episode

Binge Eating in Distance Runners

Paris Olympics Preview

Data-Driven Training for the Everyday Runner

Why Do I Keep Getting Injured?

Hydration & Dehydration

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

--

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

DOUBLE THRESHOLD TRAINING is one of the recent "trends" in high-level endurance training, but is this something that YOU should be doing in your own training? Exercise physiologist Dr. Phil Batterson rejoins the show today to talk about this training framework and how it's ACTUALLY implemented (plus takeaways and guidance for the everyday runner and what they can do in their training to maximize their threshold workouts and overall training load!)

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.

HOW TO RUN BETTER IN THE HEAT: everything you need to know about heat acclimation/acclimatization, heat adaptation benefits, how long those benefits last, passive vs active heat training methods, cooling strategies, and hyperhydration!

KEY TOPICS

• Differentiating Heat Acclimation and Heat Acclimatization
• Methods of Heat Training for Runners
• Benefits of Heat Acclimation for Runners
• Physiological Changes in Heat Acclimation
• Cooling Strategies for Hot Weather Performance
• Hyperhydration Strategies for Improved Performance in the Heat
• Considerations for Individual Hydration Needs in Extreme Conditions

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠!

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

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!

--

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:

Training Plan Finder Quiz

Group Coaching for Marathon & Half Marathon

1:1 Private Run Coaching

...and more!

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 

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

Summer is coming... are you ready? In this episode, I break down everything you need to know about running in the heat and how to become acclimated to running in warmer temps! ⁠ 🌡️Thermoregulation & core temperature⁠ 🌡️What about humidity?⁠ 🌡️ALL ABOUT SWEATING!!⁠ 🌡️Signs of heat stress/heat stroke⁠ 🌡️How to stay hydrated⁠ 🌡️What happens during the heat acclimation process?⁠ 🌡️How to stay safe & perform well in the heat⁠⁠ -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

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

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.

 

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

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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

WHY AM I GETTING SLOWER? As coaches, this is a common question we we get, and Coach Amanda Brooks (@runtothefinish) and Coach Laura Norris, MS (@lauranorrisrunning), co-hosts of the Tread Lightly Podcast, are here to talk about it!

-When an athlete comes to you and says "help, I'm getting slower", what are the first things that come into your mind about what you want to know about the athlete?

-Detraining/time-off impacting fitness

-Supercompensation negative trends due to life stress, poor fueling, etc

-Overtraining and doing "too much" can actually take you backward

-Generally, how often do you see athletes completely miscalculate simply how much their life stress impacts their training tolerance?

-"Help, I think I'm getting faster but my races aren't reflecting that!"

-"Help, I’ve gone from running BQ marathons to barely being able to run 5 miles in the past 6 months!"

-"Help, I've started easy running but now I'm getting slower" - what are the possibles here?

-When is it time to start working with a coach, when you just need to stop panicking and stay the course, when it's time to see a medical professional, etc

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.

Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. Her personal bests include a 1:34 half marathon and 3:29 marathon. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies include running, gravel biking, learning German, daily Wordle, and sci-fi/action/fantasy movies and books.

In my first "Run Coach Chat" I talked with Tucker Grose from Training With Tucker (find him at @trainingwithtucker on Instagram!) about a wiiiiide range of training topics, including... -Why the marathon should NOT be the first distance you tackle -Common mistakes many runners make -Why qualifying for the Boston Marathon is so challenging (but what might help you get there) -Planning your training cycles and setting short- & long-term goals -Who can benefit from working with a running coach -Tucker's current training for a 100-mile ultramarathon! Follow Tucker on Instagram @trainingwithtucker! Tucker Grose lives and trains in Denver, Colorado. A lifelong runner, Tucker is currently training for his first 100-miler in June. He has been developing athletes for the past 10 years and specializes in helping endurance athletes who are moving up in distance or are seeking to improve from a performance plateau. He is a 7x marathoner, Boston Qualifier (2:49 PR), 7x ultramarathoner, and holds the Course Record for the Lost Cat 50k. -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠

Owwwww my hips hurt! Hip pain in runners is not uncommon, and physical therapist Dr. Sarah Louie joins the show to talk about hips, running, and what you need to know to "bulletproof" your hips as a runner!

-What are some misunderstandings runners have about hip injuries?

-The form and function of how our hips work

-Why you need more than clamshells to bulletproof your hips

-Ruling out bone stress injuries

-Injuries from morphology differences

-Strength training that WORKS for stronger hips

-Considerations for pregnant and post-partum runners

-Asymptomatic labral tears: what next?

-And more!

Sarah Louie is a Fellowship Trained Doctor of Physical Therapy and return-to-run coach who specifically helps women runners with hip pain return to run comfortably and confidently through the EmpowHER Hip Program. 

https://www.instagram.com/dr.sarah_thehipdoc/

How we FEEL about running is one of the most important things... so what do we do when things "feel" not so great? In this episode I discuss... -How do I stop comparing myself to other runners? -Dealing with guilt when you miss a run -What to do when a run doesn't go how you planned -Dealing with mental fatigue (wanting to stop) and mental 'burnout' on long runs -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

DUN-DUN-DA-DUN the Olympics are here! Coach Nick Klastava lends his analysis to this episode looking the major battle in the men's 1500m, the superstars in the women's 1500m, Sifan Hassan's decision to TRIPLE with the 5000m, 10000m, & marathon, and the battle of the Marathon GOATs: Kipchoge vs. Bekele. Who will come out on top??

Taking objective stock of your training cycle - what did you attempt to do, what actually happened, and how did it feel - can be an incredibly useful exercise so that you can learn what worked, what didn't... and ID any mistakes that were made! Coach Elisabeth walks you through training cycle analysis in this episode that will encourage you to...

1) Objectively look at what you set out to do vs what actually happened

2) Identify patterns & learn lessons

3) Understand what is and is outside of your control

and 4) Take those lessons in your next training cycle!

This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from ⁠⁠⁠Previnex.com⁠⁠⁠! -

Coach Elisabeth Scott is the Founder and Head Coach at Running Explained. She is a multi-certified run coach, Boston Qualified marathoner, and seeker of both truth and compassion in helping YOU become the best runner you can be!

In today’s episode, we’re diving into the inspiring and emotional journey of Kate Mihevc Edwards, a runner who turned her love for the sport into a career as a physical therapist specializing in running medicine. But her story isn’t just about the miles she’s logged or the strides she’s taken in her profession—it’s about facing life-changing challenges and finding a new way forward.

Kate takes us through her personal and professional evolution, sharing her early experiences as a runner and the pivotal moment when she was diagnosed with ARVC, a rare genetic heart condition. This diagnosis completely shifted her running journey, forcing her to reevaluate what running meant to her and how it could fit into her life. Along the way, Kate opens up about the emotional and physical hurdles she’s had to overcome—self-blame, identity loss, and adjusting to a new reality with health limitations.

It’s a deeply personal episode that sheds light on the complexities of running with health challenges and how mental health plays a crucial role in recovery.

But it’s not all heavy stuff! Kate also shares the exciting work she’s been doing, including the app she developed to help runners connect with resources and stay supported in their journeys, no matter what stage they’re at. She’s a powerhouse when it comes to bringing awareness and building community for runners who need it most.

This conversation is a must-listen for anyone who's ever faced a setback, big or small, in their running journey—and for those who want to better understand the mental and physical side of navigating health challenges. Kate’s story is a beautiful reminder that even when our path takes an unexpected turn, we can still find ways to thrive.

Meet Dr. Kate Mihevc Edwards PT, DPT, OCS:

Dr. Kate Mihevc Edwards PT, DPT, OCS is a physical therapist, author, speaker, and educator dedicated to broadening the understanding of how we treat and care for runners. With over 15 years of experience helping thousands of athletes, she’s passionate about shifting the culture of running, which often focuses too heavily on physical performance and race outcomes.

While runners and those who care for them commonly define success through speed or race results, Kate knows that success goes far beyond the body’s performance. The culture of running can sometimes lead to injury, health concerns, and confidence issues. Through her own personal journey, navigating both her own injuries and health struggles, Kate has learned that an athlete’s true success is about more than just their sport.

• https://www.fastbananas.com/

• https://www.katemihevcedwards.com/

About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠ 📢 Follow on Instagram: ⁠@runningexplained

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

STRENGTH TRAINING - always a hot topic with runners! Physical therapist and running coach Dr. Kate Bochnewetch (@the_running_dpt) joins the show to discuss the different kinds of strength training and what "heavy lifting" means (and why YOU should be doing it!) What is "strength training" & why is it important for runners? When your "strength" training actually is cardio in disguise Circuit training What is HIIT, actually? Why "heavy" lifting is relative! How to figure out YOUR appropriate weight/load  The importance of rest between sets PROGRESSIVE OVERLOAD 101 Periodizing your strength training Muscle soreness The "minimum effective dose" of strength training and more! Kate Bochnewetch PT, DPT, CSCS (@the_running_dpt) is a Western NY based physical therapist and lifelong runner. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Kate provides personalized running and strength coaching for beginner and amateur runners to achieve their goals while minimizing risk for injury, as well as group strength coaching for runners who are new to strength training through her Strong Beginnings Group Program.

Trying to run BACK TO BACK marathons (or other races?) Sports Dietitian Stevie Lyn Smith joins the show to help you understand how to handle running two big endurance events two days, two weeks, or two months in a row! 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 -- 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! -- 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.

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!

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/

ANOTHER YEAR DOWN! What did I learn this year? What have I been reflecting on the most? From RED-S recovery to carbon plated shoes, to abolishing the binary of "rehab" vs. strength training, to why welcoming runners of ALL paces into our community is important (and why I want YOU to stop being ashamed of your paces), it's time for another year-end reflection! Thank you for making 2023 the best year yet of The Running Explained Podcast! With love, gratitude, and all the miles, Coach Elisabeth

We all know the struggle: you're training hard, you're feeling strong—and then, boom, that injury hits. Whether it’s a sharp pain that stops you dead in your tracks or a lingering ache that just won’t quit, we’ve got you covered in this episode with physical therapist Alyssa Ford, DPT, where we dive into the emotional and physical journey of dealing with running injuries—and how to come out on top!

From understanding overuse injuries to the mental health toll that constant injury battles can take, Alyssa and Elisabeth break it all down, explaining how understanding your body and your training load is key to staying injury-free. This isn't just about pushing through pain—it's about listening to your body, setting realistic expectations, and advocating for yourself when it counts the most.

What You’ll Learn:

• Injuries can happen to anyone: In fact, 80-90% of runners will face injuries at some point—but we're trying to change that! Alyssa explains why this happens and how it’s many injuries are preventable with a smarter approach.

• The emotional toll: Runners are often left feeling isolated, frustrated, and even ashamed of their injuries. Alyssa talks about why it’s okay to feel those emotions and how to heal mentally as well as physically.

• Training load: Overtraining is a huge culprit behind injuries, but it doesn’t have to be. Learn how to manage your training load to prevent injury flare-ups and give your body the rest it craves.

• Strength training and recovery: Strength training isn’t about bulking up—it’s about building a strong foundation to prevent injuries in the first place. Alyssa shares how to safely incorporate strength into your routine without overloading.

• Nutrition matters: Fuel your body with the right nutrients for injury prevention and recovery. Alyssa explains how your diet can be a game-changer when it comes to staying strong and injury-free.

• Becoming resilient: Injuries might slow you down, but they don’t define you. Alyssa offers her resilience tips to help you bounce back, stay motivated, and keep running toward your goals.

Whether you’re struggling with a chronic injury, learning how to cope with the emotional side of being sidelined, or just want to understand how to prevent injuries from the start, this episode has something for every runner. Tune in and learn how to run with confidence, resilience, and the right mindset—because you’ve got this!
Sound Bites:

• “Running is my whole life, but so is my health!”

• “Injuries are going to happen—but they don’t have to control you.”

• “Pain that changes your gait? That’s a red flag, not a badge of honor.”

• “It’s okay to be upset about injuries—you’re human!”

• “Let’s zoom out: your long-term health is WAY more important than any single race.”

• “Don’t wait for the pain to go away—take action early.”

• “Our bodies are resilient—but we have to treat them with care.”

• “Strength training isn’t a ‘maybe’—it’s a MUST for injury prevention!”

Don’t miss this episode—subscribe and share it with your fellow runners, and remember, your body is your most valuable asset. Take care of it! 💪🏃‍♀️

Meet Alyssa FordAlyssa Ford, DPT, is a physical therapist, strength coach, and running coach.  As a clinician and a coach, she's experienced in helping athletes across the injury and performance spectrum.  After talking to SO many runners that had a negative experience in healthcare, were stuck in a cycle of reinjury or even told to “just stop running” she started Resilient Running with the goal of changing how running injuries are managed.

Website: https://www.resilientrunningpt.com/

Instagram: https://www.instagram.com/alyssaford.dpt/

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/

IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run

Chapters

00:00 - Introduction and Overview

02:26 - Running in the Heat: Performance Impact

05:26 Thermoregulation: Maintaining Core Temperature

08:20 - Hydration: Importance and Individual Needs

14:03 - Exertional Heat Stroke: Risks and Prevention

44:59 - The Importance of Staying Hydrated in Hot Weather

47:48 How Heat Affects VO2 Max and Performance

59:24 Dehydration: A Performance Killer in the Heat

01:08:04 Drink to Thirst or Follow a Hydration Schedule?

01:10:56 Managing Hydration for Optimal Performance in the Heat

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠!

Let's learn all about our calves nd Achilles tendons and how important they are for running! Sports Chiropractor Luke Nelson (@sportschiroluke) joins the show today to teach us all about our calves!

-The structure of our calves: what are the key muscles?

- What role do our calves play when we run?

-Common calf-related issues runners face: tightness, muscle cramps, etc

-The Achilles tendon and what it does

-Common Achilles-related injuries

-What can runners do to help make our calves as strong and functional as possible?

-And more!

Luke Nelson is a titled Sports & Exercise Chiropractor, who has worked in private practice in Melbourne, Australia for 20 years.  He has presented widely across Australia & Internationally, on various sporting injury-related topics, primarily focused on running. A keen fitness enthusiast himself, Luke has completed 7 marathons, an ultra-marathon and 2 Iron Man triathlons. Luke fulfils a number of committee roles including Past President & current Education chair of Sports Chiro Australia and Vice-chair of Sports Medicine Australia Victorian committee. His postgraduate qualifications include International Sports Chiropractic Practitioner, Postgraduate Diploma in Sports Chiropractic, Masters of Sports Science, ASCA Level 1 Strength coach & Athletics Australia Level 1 Recreational runner coach. Luke was recently awarded the 2022 ACA Chiropractor of the Year for his services to the profession.

Is there anything worse than needing an emergency bathroom stop on a run... except for needing TWO? What about when our poor gut health interferes with our ability to absorb important micronutrients or tolerate the fuel we need to power our long runs and races? Sports dietitian Kylee Van Horn, RD (@flynutrition3) is here to talk all about gut health for runners! Including...

What IS "good gut health" in general and how can we support it?

Our gut microbiome

Can changes in our gut health signal when our training balance is appropriate vs inappropriate?

How does "nutritional training" work to help us handle more fuel & fluids?

Signs your gut health isn't great (& what to do)

And more!

Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the every day up to the elite athlete.  Her mission is to separate facts from fads in the nutrition space and work to provide easy nutrition solutions to help improve health and performance.  Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance.  She also is a freelance writer for Trail Runner Magazine, Women's Running Magazine, and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her three Australian shepherds and ultra-endurance husband, Sean.

Eating to support your running can feel really overwhelming when you're ALSO being a partner, parent, employee, friend - ALL of the things you also are in your busy life! Sports dietitian Alex Larson, RD (@alexlarsonnutrition) and Coach Elisabeth cover topics such as post-workout breakfasts for busy mornings, easy fueling before and after workouts, simple ways to add carbs and other foods, tips for athletes with unpredictable schedules, understanding hunger and fullness cues, nutrition for two-a-day workouts, and simple and actionable tips for nutrition!

Dr. Alyssa Olenick, PhD of The Lyss Method (@doclyssfitness) 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!

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🕶️🦩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 is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. https://doclyssfitness.com/

DATA DATA EVERYWHERE! VO2max, heart rate, training status, body battery, sleep score, intensity zones, HRV, heat acclimation status, training readiness, cadence, ground contact time, vertical oscillation... HOW DO YOU SORT THROUGH IT ALL?

Sports scientist Jonah Rosner, MS, CSCS, is here to help YOU understand 1) what's important and what's just noise, 2) how to accurately gather data, and 3) how to implement it in your training! We explore how to effectively use key data points such as distance, pace, heart rate, and subjective feel to guide your training, and discuss the importance of balancing objective data with personal intuition (just like the pros!)

WANT MORE FROM RUNNING EXPLAINED?

• Subscribe to the podcast on your favorite platform so you never miss an episode!
• Follow @runningexplained on Instagram for thousands of free posts on the science of running
• Join The Run Club app for all the Running Explained training programs and resources, & upgrade to The Run Club PLUS for small-group coaching!

GUEST BIO:

Jonah is an applied sport scientist, strength and running coach/consultant living in Brooklyn, NY. Jonah spent the past 7 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sports science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientist in NFL history. Jonah specializes in using the latest sports science technology and testing to individualize running and strength programs. He currently collaborates with Nike to run the Nike Running Performance Lab NYC. Jonah can be found on Instagram at @rosnerperformance where he shares practical tips on how to optimize marathon performance based on the latest research. His website is www.rosnerperformance.com

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!

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...

• A Brief History of Running Shoes
• Parts of a shoe: Uppers & Lowers
• FOAM!! & the principles of elastic energy return
• Stack Heigh, Heel Drop, Cushion
• Neutral vs Stability
• Carbon Plate Shoes
• Trail Shoes

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If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Let's answer some questions! In this episode, Coach Elisabeth answers 4 running related questions: What’s the deal with these menthol gels? Are they going to help me in the heat? The recommendations for running (or not running) when you’re sick and how to deal with the “back to school” season of constant sickness Dealing with severe race anxiety Can men get RED-S/have Low Energy Availability too? STUDIES DISCUSSED IN THIS EPISODE: PMID: 33248439 PMID: 36458132 PMID: 37571316 PMID: 37052052

Running Explained Coach and 25x marathoner Jessie Gruca joins the show to talk about MARATHON TRAINING! Hear from Coach Jessie on the evolution on her marathon knowledge, what's been the most impactful changes for her (especially as a post-partum runner), and how she approaches coaching her own marathoners!

-The biggest marathon training mistakes most runners make

-Should we try to PR every single time we run a marathon?

-The importance of fueling and hydration

-Novice marathoners vs gain experience in the marathon

-Marathon effort vs marathon pace

-Why it's a problem if you're hammering your marathon pace workouts in the hopes of impressing your coach or forcing your goal pace

-Key marathon workouts for more experienced runners

-How to pace your marathon properly

-Building mental toughness in training

-and more!

How do you train for the race you want to run? How does your training CHANGE AND DIFFER depending on your goals and experience? In this jam-packed episode with Coach Laura Norris (@lauranorrisrunning), we dive into "the specificity of training", what it means, and how to apply it to YOUR training! ⁠Some of the topics we cover include... HOW do you train for different race distances? ⁠ HOW does easy running work to make you faster?⁠ Is 80/20 running the best intensity split for your training?⁠ What changes between 5k, 10k, half, and full marathon training? Can you turn your 5k pace into your half marathon pace?⁠ How do you train for a hilly race?⁠ If I listed all the topics we covered, I would run out of room. This is a MUST-LISTEN and full of training answers big & small!⁠ -- 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. -- If you like the show, please remember to subscribe, rate it 5 stars, and tell your friends! Training plans available now! www.runningexplained.co/plans

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!

"Why am I GAINING weight in marathon training?? I'm running so much!" This week Holley Samuel, RD, returns to the pod for a conversation about weight loss, weight gain, 'weight anxiety', performance, health, and so much more!

KEY HIGHLIGHTS

• Reasons for Weight Gain During Marathon Training
• Shifting the Focus from Appearance to Performance and Health
• Embracing Body Changes Throughout Different Stages of Life
• Challenging the Moralistic View of Weight
• Inclusivity and Health in Larger Bodies
• Breaking Stereotypes in the Running Community
• appearance vs. Performance in Elite Athletes
• Seeking Multiple Opinions and Focusing on Overall Health

GUEST BIO Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled 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. https://holleyfuelednutrition.com

HOST BIO Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠

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

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.

My guest this week is Dr. Carrie Pagliano, DPT, a board-certified pelvic floor and post-partum expert helping women get and stay active both before & after pregnancy! We covered a lot of ground in this episode, including... What IS a pelvic floor and why it's important for all runners to be aware of their pelvic health (not just pregnant or postpartum women!) Being active during pregnancy - what's the guideline, and what's "normal"? Is Diastasis Recti preventable? The Post-Partum timeline: how to return to running after baby Dr. Pagliano's free "Return to Run" screening tool Signs of pelvic floor weakness? Why there's no such thing as "normal" when it comes to your pregnancy and post-partum experience! You can find Carrie on Instagram @carriepagliano, and at her website www.carriepagliano.com. If you're in the DC area, you can even make an appointment in person! Get it: The Return to Run Checklist ABOUT DR. CARRIE PAGLIANO Dr. Carrie J. Pagliano has been a dynamic leader in the areas of women’s/pelvic health for over 20 years. Dr. Pagliano received her Masters in Physical Therapy from the University of the Sciences in Philadelphia in 1999 and Doctor of Physical Therapy from University of St. Augustine for Health Sciences in 2007. Dr. Pagliano is a double Board Certified Clinical Specialist in Orthopaedics and Women’s Health. Dr. Pagliano served for 7 years on the Executive Board of the Academy of Pelvic Health Physical Therapy, a component of the American Physical Therapy Association (APTA), completing her term as Past President in 2021. She is an adjunct professor at Marymount University in Arlington, VA  Lynchburg University.  She also served as Instructor of Clinical Rehabilitation Medicine at Georgetown University School of Medicine.  She is an appointed Advisory Board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development. Dr. Pagliano speaks internationally in the areas of postpartum return to sport and integrative models of practice in pelvic physical therapy. She is a national media spokesperson for the APTA.  Dr. Pagliano is the founder of Carrie Pagliano Physical Therapy, LLC in Arlington, Virginia & The Real Moms’ Guide to Postpartum Digital course series for moms & postpartum professionals.  When she’s not kid wrangling or bringing pelvic health to the world, Carrie is an avid runner, yogi & crossfitter. -- Thanks for listening! If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

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!

Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@alphaprojectphyzio) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly!

GUEST BIO:

Dr. Matt Silver is a sports physical therapist, running coach, and running form analyst. He founded Alpha Project Phyzio & Performance, where he shares his innovative approach to helping distance runners, marathoners, ultra runners, CrossFitters, athletes, and coaches run better, with less pain, and reach their running goals. He works alongside his wife, Veronica, who is a pelvic floor physical therapist.

Buy: Built to Run

Follow on Instagram

Visit Alpha Project Phyzio

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠, or learn from her meticulously researched ⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠!

How can we make running a sport that is welcome to ANYONE who wants to run? Marathoner, author, coach, & activist Martinus Evans (@300poundsandrunning | @runslowaf) joins the show for a wide-ranging conversation about his new book, The Slow AF Run Club, size & pace inclusivity, challenging the status quo, having uncomfortable conversations, and about being a voice for change and a force for good in the running community by helping runners of ALL paces, ALL abilities, and ALL goals find a place in our sport and be welcome for exactly who you are!

• Martinus' story of being a runner for over a decade & running 8+ marathons since his doctor told him to “lose weight or die” in July 2012
• Issues that slower runners routinely face in races
• Ways we can be more inclusive (from race organizers to sportswear companies)
• Your pace has nothing to do with your worth as a person!!!
• Finding the joy in running beyond pace goals or running for weight loss
• The gatekeeping he's experienced participating in major races
• "The Slow AF Run Club" book and what inspired him to write it
• The experience Martinus has had trying to promote his work and his book (and who turned him down)
• Running for health & joy as the ultimate experience
• ...and more!

Martinus Evans has run over eight marathons since his doctor told him to “lose weight or die” in July 2012. Since then, he’s also coached hundreds of runners and founded the Slow AF Run Club, a community of over 10,000 members worldwide. He is also the author of the book Slow AF Run Club: The ultimate guide for anybody who wants to run.  When he’s not running races around the world, he enjoys speaking passionately about issues related to size-inclusivity, mindset, DEI and mental health.

https://300poundsandrunning.com

https://slowafrunclub.com

Our miniseries on triathlon continues with Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN of BeFueled Sports Nutrition to educate us on the FOUNDATIONS of fueling for multisport events, i.e. triathlon!

The basics of multisport fueling

How do your daily nutrition needs change as training volume increases?

Understanding your hydration needs

Planning your multisport nutrition plan

Sport fuel vs. "whole" food fueling

Liquid carbs: how and when?

60-90 g/hr vs 90+ g/hr in training and racing

Having a plan vs EXECUTING the plan!

Being a data-driven athlete: the role of continuous glucose monitors for performance

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! 🕶️

Natalie Robertello is the Owner & Head Dietitian at BeFueled Sports Nutrition. Nourish your body with the foods you enjoy. No matter what your sports performance goal, focusing on what you can ADD IN is what will benefit you. I help you make the connection between what foods will help to support your training and what foods you enjoy to help you to feel and perform your best.

https://www.befueledsn.com/

https://www.instagram.com/befueledsportsnutrition/

Let's talk about low-carb diets for endurance athletes! Sports dietitian Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) joins the show to talk about low carbohydrate approaches for endurance athletes. Good? Bad? Let's discuss!

• Intentional vs unintentional carbohydrate restriction
• The purported benefits of a low-carb approach; does it translate to performance gains?
• The current state of the research on low-carb approaches for endurance athletes
• What "fat burning"/being fat-adapted actually means
• Is it the carb restriction or calorie restriction that creates the risk?
• The limitations of the research and what we still don't know
• The risks of a low-carb approach from a health perspective (especially for people with a history of disordered eating)
• What about body composition?
• The relationship between carbohydrate restriction and Low Energy Availability (LEA)/Relative Energy Deficiency in Sport (RED-S)
• What's going on with the small subset of (mostly male) athletes who seem to thrive for years on a low carbohydrate approach?
• And more!

Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled 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. https://holleyfuelednutrition.com

Can you get FASTER by running LESS?? This is NOT your clickbaity "smash a marathon PR by only doing 3 runs a week"-style low volume training; coach and elite mountain runner Kim Nedeau is here to talk about how to excel as an endurance runner in a low run volume/high training volume framework.

-What is "low run volume/high training volume" training?

-Who this training framework is best for

-Manipulating training intensity distribution with lower running volume and higher cross-training volume

-"But isn't more mileage always better?"

-How is this framework different from multisport, i.e. triathlon, training?

-Ways to configure a training week in this framework

-How we're seeing more competitive and elite runners excel on lower run volume with high training volume

-and more!

Kim Nedeau is a life-long athlete and owner of Training Inclined, a coaching business that serves athletes seeking alternative training methods and injury prevention. She and her husband live in the woods of western Massachusetts where they share their love for endurance sports with their two teenagers and beloved German shorthaired pointer. She ran competitively in high school, at Brown University, and as an open athlete for a few years after college before starting a family. She returned to competitive running and ran some of her best races in her late 30s. Kim found her way to mountain running and was a member of the US Mountain Running team in 2016, where she placed 9th overall, first American, and helped the team win bronze in the World Mountain Running Championships. Kim's return to running involved a diverse approach that included a moderate amount of running, biking and strength, which in total added up to high volume training. This is the approach she now uses in her work with injury-prone athletes, those who want to avoid injury and those interested in longevity in the sport. 

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! 🕶️

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

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! 

www.runningexplained.co/plans

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! 🕶️

--

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.

This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!

Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!

Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

www.doclyssfitness.com

In today’s episode, we’re tackling an exciting and empowering topic that every runner can relate to—how to keep chasing your running goals, no matter how the years go by! The fear of running out of time to achieve your biggest dreams is something most of us have felt at some point. But guess what? Time doesn’t have to be a limiting factor—it can be your ally! Whether you’re wondering if you still have time to get faster or if you can still crush that marathon PR, this episode will inspire you to see your running journey in a whole new light.

Join me and Sara as we dive into the mindset shifts and practical tips that will help you embrace the process, celebrate every step of the way, and keep making progress. We’ll talk about how to set goals that align with where you are right now, how to adjust expectations without giving up on your dreams, and how recovery, consistency, and time management play key roles in achieving your goals. Whether you're 25, 75, or somewhere in between, this episode is all about keeping your running fire burning bright and chasing your big goals with excitement and confidence! Let’s go!

--

Sara is the Founder + head coach of Elevate Your Running, a podcaster, and a dedicated endurance athlete in Boulder, Colorado.

Sara partners with athletes to chase big dreams, break through plateaus, and find joy and flexibility in running and training. She enjoys working with athletes who love running and want to improve the sport.
You can find Elevate Your Running online at elevateyourrunning.com, and on social media at @sayrahrunshappy and @elevateyourrunning (Instagram, Threads). The Elevate Your Running Podcast is available every Thursday on your favorite listing platform.

Bad days... we all have them! But there is a heck of a lot to learn from the days that don't go the way we planned. In this episode, we break down the common causes behind "bad days", whether in a normal everyday run, in a workout, or on race day and cover topics like... Cumulative Fatigue Expectation vs Reality WHY you keep your easy days easy HOW to execute a workout Workout Paces & Why? Race Paces & Goal Setting Race Strategy Fueling & Hydration Training for the Course/Conditions The Taper -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

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

The Running Explained Podcast is taking a hiatus for the next few months but Coach Elisabeth will be back!

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 

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!

Much is made of dedication and "no days off" in the running world... except, sometimes, you SHOULD skip a run or take the day off! Conversely, sometimes that little voice in your head can convince you that you shouldn't for your run today... when actually, it's in your best interest that you do! But how to figure out the difference? And why does it matter?

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Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running goals?
TRAINING PLANS for 5k through Marathon, beginner to experienced, AND base-building & Speed Base plans!
The Run Club app is AVAILABLE NOW! Access all training plans plus new strength training programs + resources and more!

--

Studies referenced in this episode

PMID: 19131473

PMID: 29845840

PMID: 35708888

PMID: 34223608

PMID: 26194576 PMID: 29073412

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!

Get ready to level up how your body MOVES! In this episode, biomechanical expert Jay Dicharry dives deep into the art and science of running with the second edition of his book, Running Rewired (seriously, go buy it), breaking down why movement quality is the secret sauce to staying injury-free and improving your form. Jay explains why mobility, stability, strength, and power aren't just buzzwords—they're the building blocks of skilled movement. He also shares his thoughts on the importance of tuning into your body's neural feedback and how focusing on one aspect of form at a time can make all the difference. Whether you're an office-bound runner or just looking to polish your stride, this conversation is packed with practical tips and insights to help you move better, run better, and feel better. Tune in and learn how to build a strong foundation for your running journey!

GUEST BIO:

Originally from New Orleans LA, Jay completed the Masters of Physical Therapy degree at Louisiana State University Medical Center and is a Board- Certified Sports Clinical Specialist. Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia. Through this innovative venture, Jay was able to blend the fields of clinical practice and engineering to better understand and eliminate the cause of overuse injuries in endurance athletes. His unique approach goes outside the traditional model of therapy and aims to correct imbalances before they affect your performance.

Jay literally wrote the book on running gait assessments: he is author of "Running Rewired" and "Anatomy for Runners", writes columns for numerous magazines, and has published over thirty professional journal articles and book chapters. Jay has had an active research career, teaches nationally, and consults for numerous footwear companies, the US Air Force, USA Track and Field, and USA Triathlon. His ongoing research focus on footwear and the causative factors driving overuse injury continues to provide him cutting edge knowledge to educate and provide patients with an unmatched level of innovation and success. Having taught in the Sports Medicine program at UVA, he brings a strong bias towards patient education, and continues to teach nationally to elevate the standard of care for Therapists, Physicians, and Coaches working with endurance athletes.

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

ONE-TAKE Q&A RETURNS!! Answering extra questions from a recent Instagram story Q&A, Coach Elisabeth takes on YOUR questions about running, training, racing, and more! Learn about...

Tapering for a week-long running event

Can you do TOO MUCH base-building??

Keeping HR low while trying to increase cadence

Adding an extra day of cross-training late in marathon training

Handling race week nerves

Running in gusty winds

Trying to race a 5k the week after a marathon - yay or nay?

Age-graded running performance vs. equivalency calculators

AND MORE!

Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. Crush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching, or learn from her meticulously researched Instagram posts on a wide variety of running-related topics!

Post-race recovery starts AS SOON AS YOU CROSS THE FINISH LINE! What do you need to do to set yourself up for post-race recovery success?

This episode is sponsored by Previnex! Try the probiotic that Coach Elisabeth takes daily for her own gut health, and save 15% using code RUNEXP on your first order from ⁠Previnex.com⁠!

-The very first things to focus on after crossing the finish line

-Refueling and hydrating in the hours after your race

-Muscle glycogen depletion and resynthesis

-WHY racing is so stressful on your body

-How much time do you really need to take off after a race?

-Why does it feel like I've lost SO much fitness??

-And more!

Coach Elisabeth is the founder and head coach at Running Explained. She is a multi-certified run coach, has been featured in the New York Times, and works with runners around the globe to help them understand the science behind endurance running in order to become the best runners they can be!

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.

Have you ever had a big goal race go SO CATASTROPHICALLY SIDEWAYS that you're plummeted into an existential crisis afterwards? Yeah, us too! In this episode with Dr. Victoria Sekely (@trainsmartunstrong) we discuss the pressure of setting goals, the impact of race disappointments, and the influence of others' opinions. PLUS, we talk about the challenges faced by women in running and the importance of living with uncertainty and being able to pivot. The conversation includes personal experiences, such as training for and racing the New York City Marathon, and going out too fast in races!

KEY HIGHLIGHTS!

04:45 The Impact of Race Disappointments

06:37 Vicky's Experience of Training for and Racing the New York City Marathon

20:51 Navigating Expectations and Perfectionism

45:12 Dealing with Shame and Self-Worth

55:00 Trusting Yourself in Races

01:05:13 Redefining Goals and Expectations

01:07:15 Approaching Future Goals with Awareness

01:12:08 Accepting Imperfection and Progress

-- 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.

LET'S GET SOME ANSWERS TO YOUR QUESTIONS! In this UNEDITED, one-take episode, Coach Elisabeth goes through the leftover questions from a recent Instagram Story Q&A!

• Pre-written training plans & the Banana Republic pants analogy
• Workouts in off-seasons
• Post-half marathon recovery and the "reverse taper"
• Why are my easy runs getting slower in marathon training?
• Am I failing my easy run if its 75% easy/25% moderate?
• Upset tummy post-run
• Hilly race training
• Long run workouts
• "Slow release" gels
• Keto for endurance runners?
• "hey Coach Elisabeth"
• Fueling during injury rehab
• Improving marathon performance

...PLUS ALL THE TANGENTS, SIDEBARS, AND RANDOM OPINIONS YOU (PROBABLY) DIDN'T ASK FOR!

Train with Running Explained!

• The Run Club app
• Downloadable training plans
• Masterclasses
• Coaching consults

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.

Are you interested in delving into the world of triathlon as a runner? What do you need to know? Coach Danielle Hirt (@runwithcoachd) is here to talk about all the things you need to know to get started in triathlon as a runner!

-Overview of triathlon as a sport

-Different triathlon distances

-Where should a runner start when they want to make the transition into tri?

-Biggest differences between training for a marathon/half standalone vs in a triathlon

-Training intensity distribution in triathlon training

-Brick workouts

-Racing & transitions

-Can triathlon make you a better runner?

-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! 🕶️ Coach D - endurance coach and personal trainer. Danielle has over a decade of distance running and recently turned to triathlons. She's completed two half Ironman distance triathlons and at the time of this recording is one week away from her third. Running will always be her first love but swimming and biking are a fun cross-training compliment! Danielle loves to introduce athletes to the sport of triathlon and help them unlock their athletic potential.  www.runwithcoachD.com

BONES! Literally what holds us upright. So what do we runners need to know about our bones, bone health, and bone stress injuries? Dr. Steph Mundt, PT, DPT, OCS, CSCS (@stephmundt.dpt) joins the show today to teach us about...

What are our bones made of and how do they get stronger?

Who is at higher risk of bone stress injuries?

What is "good bone health" and how can we work towards it?

Understanding bone mineralization and bone density

How to read a DEXA scan for runners

Considerations for runners with osteopenia or osteoporosis

Bone stress injuries: what you need to know

Different types of bone stress injuries

Diagnosing bone stress injuries

Why the timeline for return to run from bone stress injuries is what it is

Why running alone isn't enough to improve bone health

AND MORE!

This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on ⁠⁠⁠previnex.com⁠ Dr. Steph Mundt is a physical therapist and running coach in Tempe, AZ. Her business Volante PT & Performance specializes in the rehabilitation & coaching of runners with a particular emphasis on bone stress injuries, hip labral tears, and eating disorders. Steph struggled with an eating disorder in high school and college resulting in recurrent bone stress injuries throughout her running career. These experiences led to a strong desire to learn more about bone stress injuries and eating disorders and elevate care for individuals recovering from them. She is a Board-Certified Orthopedic Clinical Specialist, Certified Strength & Conditioning Specialist and is currently working towards becoming a Certified Eating Disorder Specialist. Steph is passionate about helping runners regain trust in their bodies and establish a fulfilling and sustainable relationship with movement.

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.

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.

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/

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.

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/

Let's talk about METABOLISM! No, running doesn't "break" your metabolism; no, your metabolism doesn't screech to a halt once you turn 40. Metabolism and nutrition researcher Dr. Stephanie Compton, PhD, RD, joins the show to discuss metabolism and its impact on our bodies. It's not just about burning calories; it also includes the biochemical processes that build and break down substances in our bodies. Learn about different macronutrient substrates and how our bodies can use them for energy! This conversation explores the topics of metabolic flexibility, metabolic syndrome, age-related metabolic decline, the importance of exercise and muscle mass, supporting metabolism for active individuals, unrealistic expectations of metabolism, and the basics of metabolism.

REFERENCES https://doi.org/10.1126/science.abe5017  https://doi.org/10.1371/journal.pone.0040503

https://enicto.bsc.gwu.edu/web/enicto

Stephanie Compton, PhD, RD, LDN is a postdoctoral researcher whose research focuses on the intersections of nutrition, physical activity, and metabolism on cancer outcomes and survivorship. Stephanie is passionate about bridging the gap between science and real life to help others ask questions and dig deeper into nutrition. She has been communicating science via Instagram for over 5 years (@steph.compton.phd) where she talks about science and nutrition education with nuance. She is currently training for her first ultra-marathon. 

Welcome to Season 5 of The Running Explained Podcast!

IT'S BAAAAAAAACK!

What does it really take to change our habits, stay consistent, and build a mindset that supports our goals? In this episode, Dr. Karin Nordin, owner of Body Brain Alliance, joins Coach Elisabeth to break down the psychology of behavior change, motivation, and consistency, particularly in the context of running and exercise. They dive into how our brains resist change, why goal setting matters, and the role of self-perception in shaping our actions.

You'll learn actionable strategies for habit formation, how to overcome decision fatigue, and why self-judgment is often a result of unrealistic expectations. Whether you're struggling to stay motivated, trying to unlearn bad habits, or looking for ways to reinforce good ones, this conversation is packed with insights that will help you!

Why You Should Listen:If you’ve ever struggled with consistency in your running, fitness, or life in general, this episode is a must-listen. Dr. Karin Nordin provides science-backed, actionable strategies to help you build habits that stick, understand your motivation, and develop a mindset that supports long-term success. Whether you’re navigating ADHD, dealing with decision fatigue, or simply trying to improve your self-discipline, this conversation will give you the tools and insights you need to create lasting change.

Meet Dr. Karin Nordin, PhD – a behavior change expert and founder of Body Brain Alliance, where she teaches evidence-based, compassion-first techniques to help people create lasting change. With a PhD in Health Communication and a background in psychological sciences, Karin transforms personal development into an engaging, science-backed journey.

Follow her on Instagram @karinnordinphd and explore her coaching and courses at bodybrainalliance.com.

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at RunningExplained.com
📢 Follow on Instagram: @runningexplained

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.

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. 

--

If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

My guest this week is Dr. Kate Bochnewetch, and we are delving into the world of running and training while living with a chronic illness. Drawing from her own journey coping with chronic migraines, Ehlers-Danlos syndrome, and POTS, Kate sharess valuable insights into being a runner with chronic illness and how to navigate a "new normal" in goal-setting and training management.

We explore the unique hurdles confronted by runners dealing with chronic illnesses, offering guidance on modifying training routines, making informed choices, and asserting autonomy in goal-setting, stressing the collaborative approach of working with professionals like dietitians while highlighting the essential balance and self-care required for success!

-- Kate Bochnewetch PT, DPT, CSCS is a Western NY based physical therapist and lifelong runner. She graduated from Nazareth College with her Bachelor’s of Science degree and Doctorate of Physical Therapy. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Her passion for working with runners has lead her to found The Running DPT LLC to pursue a career in performance based rehabilitation and run coaching, working with runners to improve performance, return to running after an injury, injury prevention, and much more. Her current focus is training and coaching runners living with chronic illness through 1:1 and group platforms.

Now that "warmer than normal" is the NEW "normal"... what do we need to know for our training and racing?? Hosts of the podcast Between Two Coaches, Amanda Katz and Nick Klastava are here to talk all about it!

• So your race was canceled because it's too hot...
• Prepping for hot weather races
• Avoiding self-blame & unrealistic expectations when the temps rise
• Heat acclimation tips
• Learning to run on effort and focus on execution
• ...and more!!

Between Two Coaches is a weekly podcast that helps you enjoy the fitness world with a more human approach. In each episode, hosts Amanda Katz and Nick Klastava will bring problems faced in the fitness community to the surface and share solutions for creating a more sustainable, balanced mindset around your training goals. Consider this podcast your “go-to” on all things fitness, from a loving, supportive, no-BS lens!

What is mobility and why is it SO important?? My guest this week is Kaila Morgante, aka @Bodkick on Instagram, and we took a dive into mobility this week: what it is, why it's important in running, and how to make sure you're working on it! We covered... Mobility vs. flexibility: which one is more important? What's really happening when something "feels tight"? How strength & mobility are related Common mobility issues in runners & how to address yours Fascia/trigger points/foam rolling/percussion massage "Are my glutes firing?" & the neuromuscular (mind/body) connections of running And more!! Apply to Bodkick's Strength for Runners Pilot Program! Kaila Morgante has been a part of the fitness field pretty much her entire life. She played various sports throughout high school and into college where she then began helping others develop their skills as a coach crew coach. A few years later, she began working as a running coach, group fitness instructor, and personal trainer and over the next 15 years continued to add to her knowledge base with spin, barre, Pilates, kettlebell, and TRX certifications and specializations in mobility and movement, nutrition for sports and exercise, and mental toughness. After her daughter was born, nearly 7 years ago, she started a corporate wellness firm, offering high-impact workplace programs to educate and encourage healthy engagement within companies. She began a running-focused page on Instagram called @BodKick about a year ago, that offers education and motivation for all levels of runners. Kaila is admittedly a geek about fitness and likes to deep dive into how things work. She also truly enjoys supporting people in their journey and firmly believes that with the right how-tos and positive motivation you can achieve anything! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Interested in ultras? What IS an ultra, how do you train for one, and how the heck do you fuel such long endurance event? Sports RD Kylee Van Horn joins the show to discuss the basics of ultrarunning events, what she considers an "ultra" from a fueling standpoint, and what you need to know about fueling and hydration (and ALL the logistics) for your ultra event! What IS an ultra? Is it just by distance, or by time on feet? The standard ultra race distances Basic logistics for training & racing Fueling strategies for ultras Hydration & electrolytes for ultras and more! Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the everyday up to the elite athlete.  Her mission is to separate facts from fads in the nutrition space and work to provide easy nutrition solutions to help improve health and performance.  Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance.  She also is a freelance writer for Trail Runner Magazine, Women's Running Magazine, and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her two Australian shepherds and ultra endurance husband, Sean.