The Running Explained Podcast

By Elisabeth Scott

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New episodes now on THURSDAYS! Welcome to Running Explained, where ALL your running questions are answered! For new AND experienced runners, from training to racing, nutrition, recovery, gear, AND MORE, there's always something new to learn about running!

Episode Date
s2/e17 Training on a Treadmill with Amanda Brooks (@runtothefinish)
3437

DON'T CALL IT A DREADMILL! The treadmill is a VERY effective tool in your training toolbox... if you know how to make it work for you! Amanda Brooks, founder of Run To The Finish, joins the show this week to talk ALL about treadmill training!

  • Do treadmill miles "count"?
  • Which to trust: your watch, or your treadmill?
  • Why are you slower/faster on the treadmill compared to outside?
  • How to break out of "fitness class culture" when using the treadmill
  • Using the treadmill to mimic your upcoming race course (and hills)
  • Features to consider should look for when buying a treadmill
  • How to translate an outdoor workout to the treadmill
  • AssaultRunner/self-powered treadmills
  • Tips to make your treadmill run more comfortable
  • and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury-free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before.

https://www.runtothefinish.com/online-running-group/


May 19, 2022
s2/e16 Shin Splints with Dr. Marie Whitt, DPT (@dr.whitt.fit)
4140

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

May 12, 2022
s2/e15 Hip Flexors with Dr. Lisa Mitro, DPT (@dr.lisa.dpt)
3614

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

May 05, 2022
s2/e14 Iron for Runners: What You Need To Know with Dr. McKale Montgomery, MS, PhD
3651

Dr. McKale Montgomery, 2:34 marathoner and iron researcher, joins the show this week to discuss her two great loves: endurance running and iron!! Learn all about iron and the role it plays in our body every day, the importance of iron for endurance performance (and health), and more!

  • What role does iron play in our body?
  • Why is sufficient iron important specifically for running performance?
  • Iron deficiency/anemia & causes & risk factors
  • Iron overload & causes
  • Iron absorption & metabolism
  • The daily iron needs of the average runner
  • PLUS learn about McKale's elite-level training and her big upcoming goals!

Dr. McKale Montgomery, MS, PhD, is an Assistant Professor of Nutritional Sciences at Oklahoma State University, and has a marathon PR pf 2:34:36. In her lab, she studies how perturbations in cellular iron metabolism influence both health outcomes and disease progression. You can find her on Twitter at @McKaleDavis 


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Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained



Apr 21, 2022
s2/e13 The Boston Marathon with Coach Mary Johnson (@itsamarython)
3889

The Boston Marathon returns to Patriots' Day in 2022! Coach Mary Johnson (@itsamarython), Founder of Lift.Run.Perform, joins the show to talk ALL THINGS BOSTON! From the history of the race, to qualifying times, and an overview of the course itself, tips, tricks, and how-tos, this episode is your primer on the Boston Marathon!

  • A brief history of the Boston Marathon
  • How to run Boston: qualifying times and charity bibs
  • Discussion: is it possible that anyone can run a BQ time?
  • The "Boston Qualifying Standards"
  • THE COURSE: running your best Boston!
    • Pacing and strategy for the downhill start
  • The logistics of the start & Athlete Village
  • The atmosphere & crowd
  • Tips for your first Boston Marathon
  • And more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Mary Johnson is a USATF and VDOT certified running coach, owner of Lift.Run.Perform, mother of two under 3, and athlete. She's had the pleasure of coaching athletes of all levels and abilities - from sub-3 marathons to beginner 5ks. She believes in a slow progression and consistent communication between coach and athlete. Above all, she believes in meeting yourself where you are as an athlete, believing in yourself, and flourishing from there. She also wants to encourage more runners to shed their fear of the weight room, because a strong athlete is a strong (and fast!) runner.

Apr 14, 2022
s2/12 Ultrarunning: Training, Fueling, & Logistics with Kylee Van Horn, RDN (@flynutrition3)
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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.
Apr 07, 2022
s2/e11 How to Buy Running Shoes with Hollie Sick (@fueledbylolz)
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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.

Mar 31, 2022
s2/e10 Making A Race Day Plan with Coach Elisabeth
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SOLO EPISODE! Making a race day plan: what do you need to do to make your big race day successful?

  • Logistics: traveling, food, timing, etc
  • Working backwards on race day
  • Big races with corrals & special considerations
  • Race day gear
  • Fueling & Hydration strategy
  • A, B, C, D goals
  • Developing pacing strategies 
  • Planning for in-race challenges & rough spots
  • and more!

Elisabeth Scott is the founder and head coach at Running Explained. She holds certifications from RRCA, USATF, and UESCA and is on a mission to get runners to slow the heck down on their easy runs. Find her at www.runningexplained.co and on Instagram at @runningexplained

Mar 24, 2022
s2/e09 Body Composition & Recomposition for Runners with Steph Hnatiuk, RD (@steph.the.runners.dietitian)
4255

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


Mar 17, 2022
s2/e08 The Science of "Aerobic" & "Anaerobic" Running with Coach Laura Norris (@lauranorrisrunning)
4754

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.


Mar 10, 2022
s2/e07 Winning Dopey & Training for Multi-Race Events with Brittany Charboneau (@funnyrunner26.2)
3800

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/

Mar 03, 2022
s2/e06 The Science of Sleep & Athletic Performance with Dr. Amy Bender, MS, PhD (@sleep4sport)
3617

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.

Feb 24, 2022
s2/e05 So You Want To Run Your First Marathon! with Coach Chris Knighton (@knightonruns)
4465

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

Feb 17, 2022
s2/e04 How to Make Running Friends with Coach Whitney Heins, Founder of @TheMotherRunners
3341

MAKING RUNNING FRIENDS can be a challenge sometimes! Coach Whitney Heins, founder of The Mother Runners joins the show this week to talk about the importance of building community, finding "your running people" and how to make running friends

  • Why running friends are different from "non-running" friends
  • Finding a group or community
  • The etiquette on group runs
  • Traits of supportive communities
  • and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️

Whitney Heins is the founder of The Mother Runners, a VDOT-O2 certified running coach, 2:56 marathoner, freelance writer, a former award-winning TV news journalist, and most importantly, a mom of two beautiful, crazy kids. She's been featured in Runner’s World, The Huffington Post, US News and World Report, and more. She's thrilled to share all she learns with you so you can be your best selves on and off the roads. 

Website: https://www.themotherrunners.com/

Instagram: https://www.instagram.com/themotherrunners/




Feb 10, 2022
s2/e03 Intro to Trail Running with Elizabeth Jansen Amell (@elizabeth_healthy_life)
3836

Multiple-time Leadville Marathon finisher, ultrarunner, & run coach Elizabeth Jansen Amell joins the show this week to talk all about how to start trail running!

  • Elizabeth's story of losing her brother & why she started running
  • How is trail running different from road running?
  • Getting started/finding a trail
  • Safety tips and practical advice
  • Do you do speed work & strength train for trail running?
  • Gear requirements
  • Trail races & ultra races
  • and more!

Elizabeth is a former PreK teacher turned running coach, business owner, and blogger! With a focus on leading a healthy lifestyle, creating delicious recipes, and sharing her best running tips and race recaps, her blog Elizabeth Healthy Life documents her life as a young adult who turned tragedy and grief into motivation to work hard, build strength, inspire others, set goals, and crush them.

Find Elizabeth on Instagram

ElizabethHealthyLife.com 


Feb 03, 2022
s2/e02 Chasing Big Goals & Running A Sub-3 Marathon with Coach Michelle Baxter (@therunnersplate)
3447

Runner & Coach Michelle Baxter (@therunnersplate) joins the show to talk about achieving her years-long goal of running a sub-3 marathon and what it takes to chase your big goals!

  • Learn about Michelle's journey of pursuing a sub-3 marathon
  • Her best practices for both training and racing (fueling & more!)
  • The anatomy of running a 100 mile peak week
  • Why EVERY marathoner has doubts going into the race
  • Why most runners don't set the right goals on the right timeline
  • Tips for winter running (from Michelle's experience training in Alaska) 
  • and more!

Michelle is a running coach, blogger, and sub-3 marathoner. You can find her on Instagram @therunnersplate and on her website at www.therunnersplate.com where she blogs about her training, recipes, coaching, and more!


Jan 27, 2022
s2/e01: Hormone Health for Runners with Kirsten Screen, RD, MPH (@yourfitnessdietitian)
4294
Welcome to Season 2 of the Running Explained Podcast! This week we're talking to Registered Dietitian Kristen Screen (@yourfitnessdietitian) about hormones, health, and performance! WHAT are hormones? Why do they matter? Risk factors for hormone dysfunction and dysregulation Cortisol: friend or foe? Sex hormones Sleep for hormone health Insulin (yes, it's a hormone!) Thyroid functioning What you can do to support your hormone health & functioning Important macronutrients & micronutrients for hormone function ...and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩 -- Kirsten Screen, MPH, RD, LD is YourFitnessDietitian Instagram: https://www.instagram.com/yourfitnessdietitian Website: https://yourfitnessdietitian.com/ Kirsten Screen, MPH, RD, LD is an integrative performance dietitian. She holds a Bachelor of Science in Human Nutrition and a Master of Public Health, both from the University of Florida (Go Gators!). She and her team work with active adults and athletes of all caliber to support root foundations and performance needs. Kirsten has been in this field for over 20 years, and her passion & goal is straightforward: she wants every human to use nutrition to elevate their health, life, and performance - not restrict their body into submission.
Jan 20, 2022
52: Staying Motivated in Winter with Amy Haas (@raceacrossthestates)
4076

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

Dec 16, 2021
51: Hitting "The Wall" with Kristy Baumann, RD (@marathon.nutritionist)
3487

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


Dec 09, 2021
50: The Mechanics of Running & Form with Dr. Matt Minard, DPT (@learn.2.run)
4593

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/

Dec 02, 2021
49: Running & Your Menstrual Cycle with Alyssa Olenick, PhD(c) (@littlelyssfitness)
4379

Alyssa Olenick, PhD(c) of Little Lyss Fitness (@littlelyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training!

  • The physiology of the menstrual cycle
  • How does this impact our performance?
  • Periodizing our training around our cycle
  • Periodizing our nutrition around our cycle
  • What about hormonal contraception?
  • Mastering the basics before worrying about "optimizing"
  • What happens in menopause?
  • Prioritize health, not performance
  • & more!

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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 Olenick, otherwise known as  "Little Lyss Fitness" is a 4th-year Ph.D. Candidate Studying Exercise Physiology and Metabolism. She holds a research interest in sex differences and female physiology within the context of exercise and metabolism. Alyssa is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating women on science-based fitness to get them into the gyms and on the roads/trails.

Instagram: https://instagram.com/littlelyssfitness 

Website: https://littlelyssfitness.com/


Nov 25, 2021
48: Underfueling & the Myth of "Racing Weight" with Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian)
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Do you need to lose weight to become a faster runner? Is there such a thing as "racing weight"? Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian) joins the podcast to talk about underfueling, performance, and Relative Energy Deficiency Syndrome (RED-S). What are the signs of underfueling? Intentional vs. unintentional underfueling Running & weight loss - can they coexist? Do you need to lose weight to get faster? Is there such a thing as "racing weight" and should you try to get there? "Weight gain" doesn't always mean weight gain "State-sanctioned" underfueling in college/elite programs & popular diet culture Relative Energy Deficiency Syndrome (RED-S) This episode is sponsored by GOODR SUNGLASSES! Get 15% off the best (in my opinion) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩 -- Amy Goblirsch, RD is a sports dietitian who specializes in helping runners break free from dieting and learn how to listen and trust their bodies again. She helps runners become intuitive eaters and apply practical fueling to feel energized on and off the run. When she isn’t helping runners fuel their training, she is either running herself or trying to keep up with her toddler and dog. Instagram: www.instagram.com/the_running_dietitian Website: longrunnutrition.co
Nov 18, 2021
47: Base-Building (& Off-Seasons) with Nick Klastava (@nklastava)
4082

BUILD THAT BASE!!! Coach Nick Klastava (@nklastava) joins the podcast to talk all things "base-building" (and why it's SO important for you as a runner!)

  • What is "Base-building"?
  • Base-building vs. Volume-building
  • Base-building vs. Race-specific training
  • Workouts in a base-building phase
  • Easy running rules: how & why?
  • "Maintenance" & when to do maintenance in your schedule
  • What is an "Off-season"?
  • How to periodize your training to include base-building

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

Nov 11, 2021
46: Parenting, Working, & "Finding the Time" to Run with Kelly Vigil (@moremilesmorefun)
3756

A VERY busy woman, Kelly Vigil (@moremilesmorefun) joins the podcast to talk about finding the time to run while also parenting 3 kids and working full-time!

  • Learning to be flexible with your training schedule & your running goals
  • Kelly's post-partum (X3!) running & training story
  • Stroller running
  • Running & breastfeeding
  • Getting creative with the time you have available
  • Put it on your calendar!
  • "Mom guilt"/Parent guilt
  • Post-partum depression & anxiety

Kelly Vigil is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and one ultramarathon. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!

IG: @moremilesmorefun

Founder of More Miles Races & Happy Runner Club


Nov 04, 2021
45: "How Long Does It Take To Get Faster?" with Coach Montana Depasquale (@coachmontanadepasquale)
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"How long will it take for me to reach xx time?" "How long will it take until I start seeing results?" "How long will it take until I get faster?" Coach Montana Depasquale (@coachmontanadepasquale) joins the show to discuss how long it takes to get faster! Spoiler alert: it depends!

  • Why "how long until I see the results I want" isn't the right question you should ask
  • Why a race PR isn't the only way to determine "improvement"
  • Why training "harder" isn't always better
  • Periodizing your training properly for best results
  • Why can't I be in "peak" condition all the time?
  • Why "testing your fitness" during your taper will sabotage your race day
  • Why are my faster paces getting slower/feeling harder when I first start slowing down to easy effort on easy days?
  • Committing to the timeframe it takes

Montana DePasquale is a certified running coach, wife, and mom. She's passionate about providing runners with evidence-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 15 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.


Instagram: https://www.instagram.com/coachmontanadepasquale
Website: https://coachmontanadepasquale.com/

Oct 28, 2021
44: The Cold Weather Running Episode
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IT'S COLD! Can you still run? YES! Are there things you should know? YES!!

  • Winter running footwear options
  • Dressing for the conditions
  • How the cold impacts performance
  • Fueling & hydrating when it's cold
  • When does it become dangerous? Hypothermia, frostbite, extreme temperatures

Stay safe and have fun!



Oct 19, 2021
43: "Runner's Stomach" & GI Issues with Meghann Featherstun, RD (@featherstonenutrition)
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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


Oct 12, 2021
42: Coping with Injury with Dr. Victoria Sekely, DPT (@trainsmartrunstrong)
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Dr. Victoria Sekely DPT (@trainsmartrunstrong) joins the show to talk about a very important (and difficult) topic: coping with injury. In this episode, we cover a range of injury-related topics including:⁠

⁠🤕 The basics of injury prevention⁠

⁠🤕 What really happens when your injury "goes away" its own⁠

⁠🤕 When you need to see a physical therapist⁠

⁠🤕 Getting injured right before your big race; can you still run??⁠

⁠🤕 Signs & risk factors of stress fractures⁠

⁠🤕 The emotional challenges of injury⁠

⁠🤕 Fear of weight gain during injury rehab⁠

⁠🤕 Fear of fitness loss during injury rehab⁠

⁠🤕 Fear of reinjury and the psychological trauma of injury⁠

Follow Victoria on Instagram @trainsmartrunstrong

Website: https://www.trainsmartrunstrong.com/

Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

Oct 05, 2021
41: "Faster Over 40" Training as a Masters Runner with Claire Bartholic (@theplantedrunner)
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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!


Sep 28, 2021
40: Running Metrics (An Overview)
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Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...⁠⁠

  • GPS (pace & distance measurement)⁠
  • Heart rate measurement⁠
  • Cadence⁠
  • Stride length⁠
  • Vertical oscillation & vertical ratio⁠
  • Ground contact time & ground contact time balance⁠
  • Resting heart rate⁠
  • Heart rate variability⁠
  • Respiratory rate⁠
  • "VO2Max" scores from your watch⁠
  • "Garmin Training Status" ⁠


New training plans available now! Visit www.runningexplained.co/plans to learn more!

Sep 21, 2021
39: Identifying Burnout with Coach Jaci Wilson (@jaci.wilson.runs)
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My guest this week, Jaci Wilson, is on the show to talk about BURNOUT, something that far too many of us experience at one point or another in our lives. Jaci is recovering from her own period of burnout and talks about understanding what burnout is, how to identify it, and how we can help prevent it. We also talk about how to create a healthy and sustainable relationship with running so that it adds to your life instead of takes away!

  • What is burnout?
  • Identifying the 12 stages of burnout 
  • How do we come back from burnout?
  • Creating a healthy & sustainable relationship with running
  • How do we fit in "all the things" we need for our training?
  • Mindful running
  • And more!

--

Instagram: @jaci.wilson.runs

Website: jaciwilsonruns.com

Jaci Wilson is a self-taught runner turned run coach. She started running and ran her first half marathon in 2016, quickly learning the importance of not “just running.” After making some changes to her nutrition and strength training, she took 45min off her half marathon in 5 months and qualified for Boston in her first marathon 1.5 years later. Jaci uses the lessons she has learned through her struggles and different seasons of life to shorten the learning curve for other runners to see faster success. Jaci is an RRCA Certified Running Coach but really focuses on all the other aspects of running – nutrition, strength training, sleep, recovery, mindset work, mobility, self-care, etc. – what she refers to as “ALL THE THINGS.” Her passion lies in nutrition and raising awareness around the importance of female athletes in understanding how to work WITH their female physiology. Jaci believes running should fit INTO your life, that all running lessons can be applied to life, and that you can do ALL THE THINGS without it being time-consuming or overwhelming.

Sep 07, 2021
38: Carbs, Glycogen, & Carb-Loading with Holley Samuel, RD, MEd, CPT (@fitcookienutrition)
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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 

Aug 31, 2021
37: Running Economy with Brodie Sharpe of @runsmarterseries
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Physiotherapist Brodie Sharpe returns to the podcast to discuss RUNNING ECONOMY! What is it? How to improve yours? Those are the two big questions we tackle in this episode! 

Get your free e-books (Vol. 1 & 2) from Brodie on how to overcome injury, stay injury-free, and run faster! Get them here. 

  • Running economy as a measure of "efficiency"
  • VO2max and what it tells us
  • Running form & biomechanics 
  • Shoe weight
  • Strength training
  • The importance of following a proper training plan

--

Find Brodie Sharpe on Instagram | Listen to The Run Smarter Podcast

Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.


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TRAIN WITH RUNNING EXPLAINED!

Training plans available now! www.runningexplained.co/plans



Aug 24, 2021
36: Learn About Your Runner's Feet with Suzanne Hamilton, Sports Podiatrist (@suzannehamiltonpodiatry)
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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/


Aug 17, 2021
35: Training for a 6-Hour Marathon or a 3-Hour Half Marathon with Coach Danielle Hirt (@runwithcoachd)
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My guest this week is Coach Danielle Hirt (@runwithcoachd) and we're discussing training for a half or a full marathon when your goal finish is in the 3/6 hour range! It's important to know how to train properly for the race YOU are going to run and how, or if, that training might differ from "commonly available" training knowledge (like the infamous 20-mile long run for marathon training) and training plans!

-Knowing when you're ready to step up the distance and train for a half or a full marathon

-What's a good timeframe for training (how many months)?

-How does a 3-hour long run prepare you for a 6-hour marathon?

-Fueling your runs & races! Real food options and race day tips

-Can weight loss & training for performance happen simultaneously?

-Training for a race with a course limit and planned stops like a RunDisney event

-Why our self-talk matters

-And more!

--

Danielle (Coach D) is a 13x marathoner, 25+ half marathon and all-around endurance athlete. She has over a decade of experience coaching runners and athletes of all abilities. Her specialties include strength training for runners, Couch to 5K, middle distance (5 milers & 10 milers) and long-distance (half & full marathon) training. Danielle is passionate about helping others learn to run pain-free and build strength & endurance to complete their running goals. Danielle is an RRCA Certified Running Coach, NASM Personal Trainer, TRX Instructor, Corrective Exercise Specialist, and Senior Fitness Specialist. She believes that nothing is impossible; the word itself reads I'm Possible.

Instagram: @runwithcoachd

Website: https://www.runwithcoachd.com/

Aug 10, 2021
34: Motivation, Mindset, & Racing with Amy Haas (@raceacrossthestates)
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My guest this week is Amy Haas, aka @raceacrossthestates! In this episode, we're talking about motivation, mindset, mental toughness in races, and more! When over-relying on motivation is not a good strategy Motivation vs. habit and accountability Learning to "flip the script" on negative thoughts & negative self-talk Expectations vs. reality when you're in a race Staying mentally tough during races and hard workouts Learning to not panic! And more! Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 40/50 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
Aug 03, 2021
33: Pronation, Feet & Shoes with Dr. Marie Whitt (@dr.marie.whitt)
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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!

Jul 27, 2021
32: STRESS (& Running)
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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

Jul 20, 2021
31: The Art & Science of Pacing with Chris McClung (@roguechris)
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My guest this week is Chris McClung of Rogue Running, host of the Running Rogue podcast and co-host of the Clean Sport Collective podcast with Kara Goucher and Shanna Burnette, and I couldn't think of a better guest to discuss this week's topic: PACING!  What IS pacing? The relationship between your pace and your effort How to effectively use your watch to pace yourself (& how NOT to use it) Finding your 'EASY PACE' and why easy running is important Using effort and heart rate to find your 'easy' Race pacing strategies "Banking time" as a race strategy - yay or nay? Race pace and race effort And more! -- Chris McClung is a runner, coach, co-owner of Rogue Running, host of the Running Rogue Podcast, and the co-host of the Clean Sport Collective Podcast with Kara Goucher and Shanna Burnette. https://www.roguerunning.com/ https://runningrogue.libsyn.com/ https://www.instagram.com/roguerunning/ https://www.instagram.com/roguechris/
Jul 13, 2021
30: "Leveling Up" with Coach Sara Manderscheid (@sayrahrunshappy)
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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!


--

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/

 



Jul 06, 2021
28: Running & Mental Health with Lauren Sheu (@running.for.wellness)
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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

Jun 22, 2021
27: Specificity of Training with Coach Laura Norris (@lauranorrisrunning)
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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
Jun 15, 2021
26: Tempo Runs, Explained with Brian Lock (@roadrunner309)
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What IS a "tempo run"? What do they do and when are they beneficial to include in your training? My guest this week is RRCA Coach Brian Lock (@roadrunner309) and we talk in depth and in detail about... What is (and is not) a tempo run? What is lactate threshold and how are threshold runs structured? What is the purpose of goal pace workouts in a training plan? The right (and wrong) way to execute a threshold workout/tempo run When tempo runs/threshold runs are NOT recommended ... and more!! Brian Lock is an RRCA-Certified Running Coach, sub-3 hour marathoner, and the world-record holder for fastest marathon with a soccer ball! Follow him on Instagram at @roadrunner309 or get connected with his coaching at RoadRunnerCoaching.com --
Jun 08, 2021
25: Fueling Your Runs & Races with Starla Garcia (@starla_shines)
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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.

Jun 01, 2021
24: Strength Training for Runners with Stacey Gross (@s__gross)
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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

May 25, 2021
23: All About Cross-Training with Dr. Marie Whitt, DPT (@dr.whitt.fit)
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In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running! 

What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training?⁠ ...IT DEPENDS!⁠

⁠The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!⁠

⁠*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...⁠

⁠👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?⁠

⁠👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs⁠

⁠👉What is the recommended cross-training when you're training for a marathon?⁠

⁠👉Can I do my speedwork on a bike instead?⁠

⁠👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips?

--

Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

Instagram: www.instagram.com/dr.whitt.fit

Website: www.drwhittfit.com


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May 18, 2021
22: Fundamentals of Nutrition for Athletes with Jen Scott, RD (@marathonmama_rd)
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Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need?

In this episode we talk about...

Macronutrients:

1. Protein (& amino acids)

2. Carbohydrates (what ARE they?) + glycogen storage

3. Fats (and what "fat-burning" really means)


Micronutrients for Athletes

1. Vitamin D

2. Iron (and signs of iron deficiency)


Supplements! Yay or nay?

1. BCAAs

2. Preworkout

3. Collagen

4. Creatine

5. Beet juice/cherry juice

--

Jen Scott is a Registered Dietitian Nutritionist (R.D.N.) and Licensed Dietitian (L.D.) with over 17 years of experience. Since 2017, she has been guiding athletes and runners at all levels and stages learn how to better fuel themselves and meet their goals. She also creates meal plans and assists other clients in making adjustments to their current diets to improve their health.

Instagram: @marathonmara_rd

Website: Endurance Health and Nutrition


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

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co


May 11, 2021
21: ALL ABOUT SHOES (Running Shoes 101)
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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

--

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

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

May 07, 2021
20: Using Power as a Running Metric with Nathan Fenton of RunPowerCoach!
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What is power, do you ask? Well, this episode with Nathan Fenton of RunPowerCoach will teach you all about what "power" is, how you measure it, why it's useful, and then of course the conversation just gets nice and nerdy about training like all conversations between running coaches tend to do!! I learned some VERY cool stuff from Nathan in this conversation, so I know you'll learn some very cool things too!⁠ ⁠ What is power and how is it different from pace or heart rate?⁠ How do you measure power?⁠ Using power to set your goals and find your goal pace efforts (& modeling outcomes)⁠ Converting training plans to use power⁠ Using power on easy run days⁠ How to quantify training load with power⁠ Can you use "Power" on a treadmill or using the watts output on a peloton tread?⁠ - Nathan is a lifelong endurance athlete and fascinated by the many different coaching methodologies. As an athlete, he has completed Ironman Triathlons in Australia, Europe and the UK, competed in running races from 5km to 100km and is a big proponent of heavy strength work for endurance athletes. As a coach he has taught running technique since 2014, written online training programs since 2016 and is always tinkering with principles from other sports to see how they can apply to endurance sport. Get in touch with Nathan! nathan@enferrunning.com.au www.runpowercoach.com www.instagram.com/runpowercoach www.instagram.com/snowyfenton www.facebook.com/runpowercoach www.twitter.com/runpowercoach -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
May 04, 2021
19: Dissecting a Bad Run, Workout, or Race
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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
Apr 30, 2021
18: Common Running Injuries with Carmen Scuito
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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
Apr 27, 2021
17: Running in the Heat & Heat Acclimation
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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
Apr 23, 2021
16: The Rules of Running (& when to break them) with Alison Staples
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This episode was a total blast to record with Run Coach & Under Armour Running Ambassador Alison Staples (@alioop_0_o_runs on Instagram!) We went through some common "rules" of running and discussed if it was an *always* rule or if or when you can "break" that rule!! Some of the "rules" we discussed... Always follow a hard day with an easy day Never increase your miles by more than 10% each week Run most of your miles in your easy effort zone Build your base before adding speed Replace your shoe every 300-500 miles Never run when your pain at rest is 3/10 or greater A 180 cadence is the best cadence Alison Staples is an RRCA-certified running coach,  a global run ambassador for Under Armour Running, the Co-Leader of Baltimore Based Run Club Riot Squad Running, and has been featured in Runner's World and Self Magazines! -- If you like the show, please remember to rate & subscribe!  TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
Apr 21, 2021
15: How to Read a Training Plan
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This week we're talking about TRAINING PLANS! What they are, why they are structured the way they are, differences between different plans, and how to read one! When & why do you need a training plan? Why & how are training plans structured the way they are! The basics of training periodization Race-specific training plans Base-building training plans How to read a training plan -- If you like the show, please remember to rate & subscribe!  TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
Apr 16, 2021
14: Mobility & Running with Kaila Morgante (@Bodkick)
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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
Apr 13, 2021
12: "Ready to Run Postpartum" with Julie Leonard, MS & Sarah Highland, MS, OTR/L
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Thousands of runners get pregnant and give birth every year... but information about being a postpartum runner isn't nearly as readily available as it should be! Julie Leonard (@strongbodystrongmama) and Sarah Highland (@pelvicfloorandmore) are cutting through that dearth of information with their evidence-based "Ready to Run Postpartum" 10-week program specifically designed for postpartum runners to take the right steps, safely, toward strengthening their bodies and being able to return to running after giving birth!

LISTENERS OF THIS EPISODE GET 20% OFF "READY TO RUN POSTPARTUM" WITH CODE RunningExplained20 

In this episode, we talk about...

  • Sarah & Julie's experiences as pregnant & postpartum runners/athletes
  • "It's not normal to pee when you laugh" & other postpartum issues
  • What's most important for postpartum runners to work on?
  • The "Ready to Run Postpartum" program & how it works!

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JULIE LEONARD is a mom of 3 small children, a wife, and the founder of Strong Body Strong Mama. Julie is a Pre and Postnatal Corrective Exercise Specialist and holds a Master’s Degree in Exercise Science from the University at Buffalo. She was a competitive swimmer at the national level for over 15 years including in college and the Canadian Olympic trials. Julie coaches expecting and new moms in her in-home studio in Columbus, OH as well as working with moms from all over the world virtually.

SARAH HIGHLAND is the owner of Pelvic Floor + More. She is an occupational therapist with 12+ years of experience and additional training to work as a pelvic floor therapist and prenatal/postpartum corrective exercise specialist. She provides home-based pelvic floor therapy to the Columbus, Ohio area. Most importantly, she is a mom to two very active littles! Running has always played a huge part in her life, and she is passionate about sharing this joy of movement by helping birthing people return to running safely!

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If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co


Apr 06, 2021
11: Dealing With Comparison, Guilt, & Mental Fatigue
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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
Apr 02, 2021
10: Running & Weight Loss with Steph Hnatiuk, RD (Steph The Runner's Dietitian)
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My guest this week is Steph Hnatiuk, aka @steph.the.runners.dietitian on Instagram, and we're talking about RUNNING and WEIGHT LOSS! But if you're looking for answers on how many calories to eat, or what specifically your meals should be made of in order to lose weight, you won't find those answers in this episode. In this hour-long discussion, we talk about...

The relationship we have with food

Why does running make you so hungry?

Why weight loss is so challenging, and why diet culture is damaging to athletes seeking performance goals

HOW weight loss and calorie deficits can safely fit into your running

Our weight loss expectations vs. weight loss reality

Mythbusting what can and what won't help you in your weight loss goals (intermittent fasting, supplements, specific diets, meal timing)

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Steph Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and owner of Stephanie Hnatiuk Performance Nutrition. She helps runners of all levels achieve their personal best performance using her 3-step strategy- the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com

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

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Mar 30, 2021
08: Injury Prevention & Returning from Injury with Physiotherapist Brodie Sharpe, Host of "The Run Smarter Podcast"
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Ever gotten injured? Statistically, yes you have! I sat down with Physiotherapist Brodie Sharpe, Host of The Run Smarter Podcast to talk about how we should approach running injuries, how to reduce our injury risk, and what returning to running while dealing with an injury looks like!

  • When can you address an injury while continuing to run vs. needing to take time off?
  • Red flags for when injuries are serious
  • How "time off" impacts fitness
  • Why pure rest is not the best way to address injuries
  • How to reduce injury risk
  • What does returning to running
  • after injury look like?
  • Is it ever the shoes' fault?

Find Brodie Sharpe on Instagram

Link to The Run Smarter Podcast

Link to The Breakthrough Running Clinic

Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.




Mar 23, 2021
06: Post-Partum Running, Pelvic Health, & Fit Pregnancy with Dr. Carrie Pagliano, DPT
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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
Mar 16, 2021
05: Weekly Q&A (March 12, 2021)
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If you're interested in discourses on how lactate threshold training is related to your marathon pace, or how to get REALLY race-specific for the race you're training for (including the elevation profile of the course) this episode is for you!  This week's questions are... Picking the best recovery bath: ice baths or Epsom salt baths? Which is better for marathon training: tempo runs or long intervals? Figuring out pacing when running hills Starting easy runs too fast & dying at the end - help! Why do I scrape the inside of my calf with my opposite foot as I run? IF YOU HAVEN'T READ IT, YOU SHOULD: "Let Your Mind Run" by Deena Kastor, Olympic Bronze Medalist, Athens 2004 -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
Mar 12, 2021
04: Running & Training with Tucker Grose, 2:49 Marathoner & Run Coach
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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 ⁠
Mar 09, 2021
03: Weekly Q&A (March 5, 2021)
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This week I answered some really excellent and complex questions on the podcast!⁠ ⁠ Running & cortisol; is running every day bad for my cortisol and my adrenal health?⁠ What's the best run/distance to jump back in after finishing half marathon? ⁠ What are some of the best ways to build your base back up after taking some time off?⁠ Protecting and taking care of your knees, especially if you're very tall⁠ How can I curb "runner's stomach"?⁠ I've heard about the importance of the big toe in running. What's that about?⁠ Arm carriage! High like East Africans, low like Asians - does it matter?⁠ If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠
Mar 05, 2021
02: Running Nutrition with Cortney Berling, MPH, RD
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Performance Dietician Cortney Berling, RD, (@eatwell.runbetter) joins the show as the inaugural guest on the Running Explained Podcast! Cortney is a former D1 runner, a running coach, and a Registered Dietician! In this episode, we talk about...  Common running nutrition mistakes  Running & weight loss  Anxiety around fueling correctly  Underfueling & RED-S  Pre-, during, and post-run fueling  "Fat-adaptation" & performance Find Cortney on Instagram @eatwell.runbetter! Cortney is the owner of Eat Well, Perform Better LLC --- BOOKS WE MENTION Roar by Dr. Stacy Sims Finding Your Sweet Spot: How to Avoid RED-S by Rebecca McConville MS RD
Mar 02, 2021
01: Running Explained Q&A (February 26, 2021)
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The inaugural "this is actually being recorded as a podcast" episode! Today we talk about... -What's the difference between a neutral & a stability shoe? -My easy HR is always high but my RHR is pretty low. Should I ignore? -How can I notice if I have an unhealthy addiction to running or exercise? -Any advice for my first race or race day etiquette I should know? -How can intervals be leveraged to build aerobic capacity as well as speed? -Foot care & blisters?
Feb 26, 2021