Explorez tous les épisodes du podcast The Running Explained Podcast
| Titre | Date | Durée | |
|---|---|---|---|
| Runner Q&A with Sports Dietitian Stevie Lyn Smith: Carbs Per Hour, Ferritin, Burnout, and First Marathons | 24 Sep 2026 | 01:01:45 | |
We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two. Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from wrecking your year. Amanda goes on a legendary rant about lottery FOMO. I explain resiliency data points and why belief beats hard work at your absolute peak. Then we help a first time Philly marathoner avoid the mile 20 wall, dig into the new ASH ferritin guidelines (and why ferritin alone does not tell the whole iron story), and answer the big one: can you safely cut weight before a marathon? Spoiler: Stevie said yes to cutting a bagel. That is it. Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. Listener questions answered: 1. How many carbs should I take on long runs for my December half marathon? 2. I love fast 5Ks, long distance, and lifting heavy. How do I prioritize? 3. How do you keep from burning out? 4. How can I help my brain catch up to my running and believe in myself more? 5. I'm running my first full at Philly. How do I push without hitting the wall at mile 20? 6. Why do runners need higher ferritin levels than non runners? 7. Can I safely cut weight before a marathon for performance? Resources and links • Ferritin, Iron, and Anemia with Callie Roseland: • Back to Back Marathons with Coach Corky • Stevie on Instagram: @stevielynlyn | Website:stevielynrd.com • Running Explained coaching and training plans: runningexplained.com • Send us your questions: hello@runningexplained.com Check out our new Kickstart Program Enjoyed this format? Rate and review the show and tell us. If you want more Q&A episodes, we will make it happen. | |||
| Bone Density, Menopause & Marathon Training | 17 Sep 2026 | 00:58:17 | |
Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests. Kim built her coaching practice, Training Inclined, and her women's community, Train Like a Master, after her own injury-prone running years. In this episode: deload weeks and recovery science, the strength work masters runners can't skip, telling normal age-related slowdown from an actual training gap, bone density and perimenopause, training through osteopenia and arthritis, whether weighted vests actually build bone, and navigating body image and weight gain through menopause. Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. Our Guest Kim Nedeau is a running coach, educator, and the founder of Train Like a Master, a training and education community for women 40 and over who want to keep running, get stronger, and perform well as they age. Kim has spent more than a decade coaching runners and exploring the intersection of running, strength training, injury prevention, and healthy aging. Her work focuses on helping women understand how their training needs to evolve as they get older, which can mean setting new personal records or sometimes slowing down. Kim is also a masters runner herself, so she knows the highs and lows firsthand, sometimes finding herself running surprisingly fast for a master, and other days wondering how she got so slow. Through her coaching, writing, and educational work, Kim brings an evidence-informed but practical perspective to topics like muscle loss, bone health, menopause, injury, recovery, and performance in the masters years. Find Kim Nedeau: • kimnedeau.com / https://traininginclined.com/ • Instagram: kimnedeau_traininginclined Reach out via email at hello@runningexplained.com More from Running Explained @runningexplained on IG www.runningexplained.com Rate and review the podcast wherever you listen. It helps more runners find the show. | |||
| Ferritin, Iron & Anemia and What the Labs Really Mean | 10 Sep 2026 | 01:03:06 | |
A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are especially prone to running low, and the ferritin number that actually supports performance versus the number that just clears a lab's "normal" range. We also cover when to (and definitely not to) get iron labs drawn, how hard training affects iron absorption through a hormone called hepcidin, and why more iron isn't always better. Guest Callie Roseland, MS, RD, LDN, CSSD, IFNCP, EP-C is a Sports Dietitian who specializes in helping endurance and mountain athletes fuel for performance, recovery, and long-term health. She has 9+ years of experience in high-level performance nutrition, including more than 7 years as a Tactical Performance Dietitian supporting U.S. Special Operations Forces within a multidisciplinary human performance team. Through her private practice, Fueling Upward, Callie works with adult athletes who lift, run, and climb mountains while balancing serious training with full-time work, family, and real life. Her background in exercise physiology, sports nutrition, and integrative and functional nutrition allows her to take a comprehensive approach to performance, with particular interests in endurance fueling, performance labwork, gut health, hormone health, injury recovery, and optimizing nutrition to support high-level training and performance. Fueling Upward offers 1v1 virtual nutrition coaching, group education, and on-demand resources to help athletes have more energy, ditch gut issues, and fuel the training it takes to cross finish lines and climb mountains. Email: callie@fuelingupward.com IG: @fueling.upward.rd Website: www.fuelingupward.com Reach out via email at hello@runningexplained.com More from Running Explained @runningexplained on IG www.runningexplained.com Rate and review the podcast wherever you listen. It helps more runners find the show. | |||
| Strength Training for Runners: The 5-Move Formula You Need (w/ Natalie LaMendola, DPT) | 03 Sep 2026 | 00:46:45 | |
Strength training gets thrown around as a cure-all for runners: fix your injury, run faster, never break down. Coach Nick and Coach Amanda sit down with Natalie LaMendola, DPT, a running-specific physical therapist and Running Explained coach, to separate what strength training actually does for runners from what the internet claims it does. We cover the exact framework Natalie uses with runners (squat, hinge, push, pull, carry), how to know if your program is even working, the real reasons runners skip strength work, and what changes once you hit master's age. We also get into why strength training is not a quick fix for an injury, no matter what your Instagram feed says. In this episode • What actually counts as strength training (and what doesn't) • Why strength training improves running economy and tissue durability • The squat, hinge, push, pull, carry framework for building a session • How many heavy compound lifts, single leg exercises, and plyometrics you actually need • The weekly benchmarks that tell you your program is working • The real barriers keeping runners out of the weight room, and how to work around them • Strength training for master's runners: consistency, calf work, and tendon health • Do men and women need different strength programs? (Mostly no, with one hormonal exception) • Why strength training won't fix an active injury, and what it actually does instead About our guest Natalie is a running-specific Doctor of Physical Therapy and certified run coach based in Kansas City. When she's not working with runners in the clinic, you can find her chasing her own goals on the run alongside her husband, twin toddlers, and hound dog. Her passion lies in helping runners of all abilities achieve their goals and get back to the miles they love. Find Natalie: lamendolapt.com or on Instagram @runwithnat_dpt More from Running Explained runningexplained.com Rate and review the podcast wherever you listen. It helps more runners find the show. | |||
| The Carb Ceiling Myth and What Actually Fuels a Long Run | 27 Aug 2026 | 00:54:03 | |
The 60g-an-hour carb ceiling isn't real, it was just the limit of one transporter. Sports dietitians Emma Harvie and Jaclyn Sklaver, CNS, LDN, join Coach Nick and Coach Amanda to explain the glucose plus fructose fueling strategy pushing runners past 90 to 120 grams of carbs an hour, why underfueling wrecks your hormones (yours included, men), and how to build a fueling plan months before race day instead of the week of. Topics covered • The real science behind the 90 to 120g/hour carb range • Glucose vs. fructose absorption pathways, explained simply • Gut training for race day fueling • Low energy availability and the "low T diet" • Hormones, iron, and fat intake in endurance athletes • Refueling after long runs even without an appetite Guests: Jaclyn Sklaver, CNS, LDN (Athletes Nutrition / Athleats) and Emma Harvie (board certified nutrition specialist). Jaclyn Sklaver, MS, CNS, LDN, is a board-certified integrative sports nutritionist and founder of Athleats Nutrition, where she works with active gym-goers, competitive athletes, and everyday clients seeking sustainable performance and body composition results. Drawing on a functional medicine approach, Jaclyn goes beyond calories and macros to address the root causes behind plateaus, fatigue, and stalled progress, from gut health and hormone balance to inflammation and recovery. Her personalized nutrition programming has supported some of the world's top athletes, including professionals in the NBA and NFL, alongside a wide range of committed gym-goers looking to train harder, recover faster, and feel better in their bodies. With over a decade of clinical experience, Jaclyn pioneered the private-practice model in sports dietetics and continues to bridge performance nutrition with whole-body, functional care. Emma Harvie, MS, CNS, LN, is a Licensed Nutritionist and Board Certified Nutrition Specialist specializing in functional medicine and sports performance nutrition. She brings a lifelong history of athletics to her clinical work, including as a former professional bodybuilder and current avid CrossFit athlete. Born and raised in Duluth, Minnesota, Emma has run Grandma's Half Marathon every year since she was 15 years old, now an 18 time finisher and one of her favorite hometown traditions. Drawing on her firsthand understanding of what the body demands under training and competition, she works with clients using a practical, realistic, and root cause approach, building highly personalized nutrition strategies that recognize the unique needs and lifestyle of each individual patient. Emma has had the privilege of working with NBA players, celebrities, and elite, collegiate, and Olympic athletes to reach their health and performance goals. She loves helping clients overcome barriers to health to achieve meaningful, sustainable, and lifelong improvements in well-being. Hosted by Coach Nick and Coach Amanda for Running Explained. CONNECT WITH RUNNING EXPLAINED ● Website: runningexplained.com ● Instagram: @running.explained @amanda.katzz | |||
| Bone Health for Runners and the Injury Warning Signs You're Ignoring w/ Dr. Hoyt | 20 Aug 2026 | 00:51:57 | |
Runners are great at ignoring pain. That is exactly the problem. In this episode, physical therapist Dr. Lisbeth Hoyt joins Coach Nick and Coach Amanda to break down bone health, the injury continuum, and how to actually catch a bone stress injury before it becomes a 12-week stress fracture.We get into why women are not small men, how hormonal shifts across your life (adolescence, postpartum, perimenopause, menopause) change your risk, and why the least exciting habits (strength, fuel, sleep) are the ones that keep you running. If you have ever pushed through a nagging shin or told your doctor you "jog occasionally," this one is for you. IN THIS EPISODE ● Why bone is a living, dynamic tissue, and how running builds it stronger ● The number one warning sign that shows up BEFORE the aches and pains ● How to tell a normal bad run from an early bone stress injury ● Why running-specific PT matters, and how to advocate for yourself ● The life stages when women need to train and fuel differently ● The three "boring" basics that prevent most injuries: strength, nutrition, sleep TIMESTAMPS 00:00 Welcome and introductions 00:26 Meet Dr. Lisbeth Hoyt, PT (and the fitness enthusiast title) 04:18 Today's topic: starting with bone health 05:09 Bone as living tissue: how it breaks down and rebuilds 07:00 Why male-centric research fails female runners 07:56 Nutrition habits that build bone early in life 11:52 The injury continuum: early warning signs runners dismiss 15:07 Why runners swing between panic and pushing through 17:51 Running-specific PT vs. generic PT, and advocating for yourself 21:56 Why we keep you running instead of shutting you down 25:07 The comprehensive intake: sleep, stress, nutrition, life load 30:32 The biggest red flags: sleep and nutrition 32:34 Life stages that demand more intention around bone health 37:00 Perimenopause, misdiagnosis, and the research gap 39:48 Training through pregnancy and the postpartum rush back 42:00 Why postpartum needs strength, pelvic floor PT, and honest expectations 45:10 The three things to start today: strength, nutrition, sleep 49:27 Rapid-fire questions with Dr. Hoyt 52:30 Where to find Dr. Hoyt and work with her CONNECT WITH DR. LISBETH HOYT Lisbeth is a running specialized physical therapist at Custom Performance, a Certified Strength and Conditioning Specialist, RRCA-certified running coach, and certified mat Pilates instructor. She's been working exclusively in the running world at Custom Performance for the past 10 years. Lisbeth has been a lifelong athlete who found her way to distance running following the end of organized team sports (aka college graduation).As a physical therapist Lisbeth believes running should be fun and part of a balanced, active lifestyle, and meets each client where they are in their running journey. Her goal is to help runners build the strength, movement skills, and confidence they need to keep doing what they love.Lisbeth is a 4 time marathoner, many times half marathoner and a mom of 2 toddlers which requires more energy than any race she's run before. ● Custom Performance, Midtown Manhattan (41st and Madison) ● Email: lisbeth@nycustompt.com | Front desk: info@nycustompt.com ● Free phone consults available ● Instagram: @lisbethh.jennings CONNECT WITH RUNNING EXPLAINED ● Website: runningexplained.com ● Instagram: @runningexplained @amanda.katzz Rate and review the podcast wherever you listen or watch | |||
| How Many Marathons Is Too Many? w/ Coach Corky | 13 Aug 2026 | 00:51:10 | |
Running one marathon used to be the whole goal. Now it’s normal to stack two or three in a single fall, chase every world major, and call the easy one “party pace.” This week Coach Nick and Coach Amanda sit down with New York marathon coach Corky (@CoachCorkyRuns) to ask how many marathons is actually too many. We get into what the research says about performance and mental health, why party pacing rarely works the way runners think, the REDs and rhabdo reality behind the highlight reel, and what real recovery looks like. It’s a love letter to the marathon and to your long-term relationship with it. WHAT WE COVER
TIMESTAMPS 00:00 Welcome and meet Coach Corky 01:11 Who is Coach Corky 04:45 How marathon culture changed over the last decade 06:34 Why the marathon became “the event” 08:32 Social media, algorithms, and FOMO 10:15 What the research says: 2 to 3 marathons a year 11:01 The “Berlin goal, NYC party pace” trap 15:04 Intention vs impact 16:46 Love of running vs external validation 18:44 Why pros can stack races and most runners can’t 21:04 What “party pace” really means (and fueling for it) 23:03 The influencer highlight reel: REDs, rhabdo, and what you don’t see 25:26 The hidden mental toll of chasing marathons 28:17 Mental recovery and the marathon hamster wheel 31:45 What good marathon recovery actually looks like 34:30 Reintroducing running and the reverse taper 35:04 Muscle memory, a 31-mile run, and fueling for recovery 37:33 Training your gut and fueling for longevity 38:45 Staying flexible: adjust your calendar, respect the big picture 40:30 Questions to check your real motivation 43:30 Why DNS and DNF should always be options 44:03 Racing for yourself vs racing for the feed 46:31 Building a lifelong relationship with running 48:25 Super secret guest interview questions 51:03 Where to find Coach Corky 51:54 Wrap-up Corky has been coaching and supporting runners since 2014, when she launched Coach Corky Runs. Her favorite distance to coach and race is the marathon, though she has extensive experience on the roads from the 5K through Ultra distances. While Corky coaches clients virtually anywhere in the USA, in person she's made a name for herself in the treadmill group fitness world. She was a full time coach at Mile High Run Club from 2015-2019, and joined Precision Run at Equinox in 2019, and is still currently coaching in person in NYC. She's also one of the Precision Run coaches on the Equinox+ app, guiding members through treadmill and outdoor programs. Corky is still competing, and while she loves to race, her favorite part of being a runner is truly the training. coachcorkyruns.com, @CoachCorkyRuns on Instagram and Threads, and teaching at Equinox NYC. Amanda IG Nick IG Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App to find the right training plan for you! | |||
| Run Clubs Get a Bad Rap. Here's What's Actually True | 06 Aug 2026 | 01:06:50 | |
Run clubs get called dating apps with cadence, influencer marketing for the warm-up, and content farms in matching kits. Some of that is fair. Most of it misses what these groups actually do every week. Coach Nick sits down with two founders running clubs on the ground: Sydney Hara of Slow Girls Run Club in Vancouver, BC, and Will Walker of A Tribe Called Run in Baltimore, MD. They get honest about the criticisms and the parts nobody talks about. In this episode:
Find the guests: Sydney Hara is the founder of Slow Girls Run Club, a women's running community in Vancouver built around one idea: movement should feel good, not intimidating.
Will Walker is the founder of A Tribe Called Run, a BIPOC lead running group based in Baltimore, MD. Will is an engineer by day, but in his free time, he loves spending time with his family, connecting with friends through food and building communities focused in wellness! Will found the sport of endurance running during one of the most challenging times of his life and recognizing how much it helped with his mental health, wanted to share that gift with others. This lead will to only create an amazing Run community, but also to become an RRCA certified coach! More from Running Explained: runningexplained.com and @runningexplained on Instagram. Rate, review, and subscribe if this one hit. | |||
| REDs Explained, Why Underfueling Doesn't Have a Look w/ Dr. Melissa Lodge | 02 Jul 2026 | 00:56:02 | |
You can run well on too little fuel for a long time. Right up until you can't. This week, Coach Amanda and Coach Nick sit down with Dr. Melissa Lodge (PhD in exercise science and sports nutrition, RD-in-progress, and the mind behind @fed_collaborative) to unpack REDs: Relative Energy Deficiency in Sport. It's one of the most misunderstood, under-screened issues in endurance running, and it does not have a look. We get into why low energy availability sneaks up on runners (intentional and inadvertent), why weight is a terrible way to diagnose it, and the hidden biomarkers worth advocating for on your next blood panel (hi, T3). Melissa breaks down what's actually happening beneath the surface when you underfuel: bone loss, suppressed hormones, disrupted cholesterol, and a body quietly triaging which systems it can afford to keep running. We also cover:
The throughline, in true Running Explained fashion: nail the basics first. Eat enough, eat often, and stop making fueling harder than it needs to be. Bio: Melissa Lodge, PhD, is an exercise physiologist and soon-to-be RD. Her research focuses on the physiological and psychological impacts of Relative Energy Deficiency in Sport (REDs), particularly in female athletes. As a former elite runner, Melissa is especially interested in REDs prevention to improve the health and performance of athletes across the lifespan. Melissa also runs the social media platform @fed_collaborative, where she translates complex research on exercise physiology, REDs, and sports nutrition. Find Melissa on Instagram at @fed_collaborative. This episode touches on disordered eating and bone health. If any of it hits close to home, please reach out to a sports-medicine-informed physician or dietitian. Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App to find the right training plan for you! | |||
| More Salt Isn't the Answer: Summer Fueling and Hydration w/ Stevie Lyn Smith | 25 Jun 2026 | 01:08:57 | |
It's getting hot out there, and your fueling and hydration plan needs to keep up. Registered dietitian and board-certified sports nutritionist Stevie Lyn Smith (fresh off running 460-ish miles from Buffalo to Brooklyn, as one does) joins Coach Nick and Coach Amanda to break down what actually changes when the temperature climbs. We get into why more electrolytes isn't automatically better, the real reason carb-based sports drinks help you absorb water faster, and how to run a simple sweat test at home so you can stop guessing. Stevie walks through her own half Ironman fueling strategy (carbs, caffeine timing, and cooling tricks included), what to grab on course when your gut says no to one more gel, and how to think about caffeine dosing without ending up with heart palpitations on the treadmill. Then we go down a couple of rabbit holes you asked for: iron and ferritin (when to supplement versus when to dig into the why), and peptides (spoiler: the human research is thin, and we aren't rats). Evidence-based, occasionally unhinged, zero filler. Exactly how you like it. Find Stevie on Instagram, stevielynrd.com, and on her podcast Real Fuel with SLS. Grab her book Power Up: A Young Woman's Guide to Winning with Sports Nutrition wherever books are sold. Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App to find the right training plan for you! | |||
| Running Boston at the Back of the Pack: What Really Happens When the Crowds Leave w/ Avelyn | 18 Jun 2026 | 00:52:05 | |
What's it actually like to finish a marathon after the crowds have gone home, the aid stations are packed up, and you're getting moved to the sidewalk at mile 22? This week Coach Amanda and Coach Nick sit down with Avelyn, a proud back-of-the-pack runner who went from zero to three marathons in two years. She takes us inside the Walt Disney World Marathon and the famous balloon ladies, running New York as the crowds thin, and a brutally honest account of Boston: the unspoken bond she formed with two strangers on course, the ugly cry at mile 24, and why she chose gratitude over rage in a race that wasn't built for runners like her. We get into why run-walking is real running, why "faster" and "better" aren't the same thing, how to define success beyond a finish time, and why what's happening in your body is nobody else's business. If you've ever felt too slow for this sport, this one's for you. Avelyn is a Latina, born and raised New Yorker currently living in Atlanta, GA with her rescue pup, Georgia. She started running in February of 2024 with the goal of running her very first marathon. Since then Avelyn has completed three marathons and has built an online community by showing ordinary people that they can do extraordinary things. Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! | |||
| Trail & Ultra Running 101: Community, Mud, and Why Nobody Asks Your Finish Time | 11 Jun 2026 | 01:01:52 | |
Coach Amanda and Coach Nick are joined by Justin Andreas a trail and ultra running coach, active duty Air Force member, beekeeper, girl dad, and host of the Golden Hour Adventures podcast for a deep dive into the world of trail and ultra running. Justin shares his journey from competitive bodybuilder to 19-time ultra finisher (including six 100-milers), why he hated his first road marathon, and how the ultra community's culture of celebration especially for back-of-the-pack runners sets it apart. Plus: how he balances 100-mile training with fatherhood, what road runners get wrong about ultrarunners, and why your finish time genuinely doesn't matter out there. In this episode:
Justin Andreas is a proud trail and ultra runner who has completed many races all over the country, including six 100 milers. His love for the outdoors and running started at a very young age, but once he discovered trail running in 2019, there was no looking back. “There is something special with being in nature, cruising on the trails, and crushing some vert”! After completing multiple races, he decided he wanted to help other adventurers crush their goals as well. Beyond his coaching and hobby life, Justin is an active duty Air Force Firefighter, husband of 18 years, dad, and certified nerd. He is stationed in Alaska and resides in the North Pole. Justin’s also a co-host of the popular The Golden Hour Adventure podcast. Find Justin:
Enjoyed the episode? Leave us a rating and review (you know the minimum — five stars) on Apple, Spotify, or YouTube, and reach out anytime @runningexplained. Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! | |||
| Who Are You Really Racing? Chip Times, Cheating, and the Integrity of Running | 04 Jun 2026 | 00:47:23 | |
Is the running world losing the plot? Amanda and Nick break down race time manipulation, the rise of unregulated supplements, and a certain influencer controversy that's got everyone talking. More than just drama this episode is about character, honesty, and what kind of sport we want running to be. Road to Race Day: Fall Marathon Program now open. Sign up before 7/31 to be a part of our group program that is built on flexibility. You choose the Marathon and you pick the start date and how long you want coaching support for and we will bring the team. You will get multi-week check-in's from your coach, strength training built into your running plan on Final Surge, monthly calls with the team and a WhatsApp community of people chasing their goals. Don't miss this group and sign up today Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com | |||
| The Off-Season Is Part of Training, How to Recover & Rebuild After a Big Race | 21 May 2026 | 00:51:09 | |
You crossed the finish line… now what? In this episode of the The Running Explained Podcast, Coach Amanda and Coach Nick break down what runners should do after a big race, whether your race went exactly as planned or completely fell apart. They talk about post-race recovery, the mental side of transitioning out of a training block, post-race blues, how to reflect on your season honestly, and why the off-season is one of the most important parts of becoming a stronger runner. You’ll learn:
This episode is for runners training for marathons, half marathons, 10Ks, or anyone trying to build a healthier, more sustainable relationship with running and performance. If you’ve ever felt anxious taking time off after a race, struggled with post-race motivation, or wondered how to plan your next season, this conversation is for you. Amanda IGNick IG Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com | |||
| Motherhood, Ultras & Letting Go of Perfection with Francesca Barbetta | 14 May 2026 | 00:57:29 | |
Fresh off completing her first 50-mile ultramarathon on Mother’s Day weekend, running coach and mom of three Francesca Barbetta joins the podcast to talk about the realities of ultra marathon training, balancing motherhood and running, and learning how to let go of perfection in the process. In this episode, Francesca shares how she transitioned from chasing marathon goals into the ultra running world, why the ultra community completely changed her relationship with racing, and what training for 50 miles actually looked like while working full time, raising three kids, and coaching runners. We also dive into:
This conversation is honest, relatable, and deeply human. Whether you're training for your first marathon, thinking about ultras, navigating parenthood, or simply trying to balance running with real life, this episode will remind you that you do not need perfect training to accomplish big goals. Francesca Barbetta is a certified run coach, marathoner and full-time working mom of three. Since 2012, she has completed 12 marathons — including one entirely on a treadmill — along with 21 half marathons and 3 ultramarathons. Follow the show: If you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us. | |||
| ADHD, Anxiety, and Running: What No One Talks About with Mary Johnson | 07 May 2026 | 01:08:02 | |
What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities of living, training, parenting, and working with ADHD. Mary shares her experience being diagnosed young, masking symptoms through achievement and structure, and eventually reaching a point where anxiety, burnout, and overwhelm forced her to stop pretending everything was fine. Together, they explore how ADHD often shows up differently in women, the connection between dopamine and endurance sports, why so many athletes are drawn to running, and the shame that can come with struggling silently as an adult. This episode covers perfectionism, emotional regulation, burnout, executive functioning, coaching, mental health support, and the role running can play in helping people feel grounded and regulated. It is also a conversation about community, vulnerability, and learning to ask for help. Whether you have ADHD yourself, suspect you might, coach athletes who do, or simply want a better understanding of the intersection between mental health and endurance sports, this episode offers a thoughtful and compassionate perspective. Topics include: Mary Johnson of Lift Run Perform (@itsamarython) Mary Johnson is the owner of Lift.Run.Perform and a full-time running and strength coach. She lives in New Haven, CT with her husband, two kids, and golden retriever puppy, Sally. After rowing for four years in college, she ran her first marathon in 2010 and now considers herself a loyal student of the sport of running. Her mission is to empower people to realize how strong they are, inside and out, and to build a relationship with running and athletics that's focused on longevity. Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com | |||
| Men’s Mental Health in Running: Breaking the Silence with Jason Bahamundi | 30 Apr 2026 | 01:16:49 | |
Mental health conversations in running are growing, but when it comes to men, there is still a long way to go. In this episode of the Running Explained Podcast, we sit down with endurance athlete, community builder, and founder of RunTriMag, Jason Bahamundi, to talk about what men’s mental health really looks like behind the scenes. We unpack the pressure many men feel to “man up,” how that mindset shows up in training, and why vulnerability still feels so difficult in the running and endurance space. Jason shares his personal journey with sobriety, disordered eating, and the shift from chasing performance metrics to building a more sustainable, honest relationship with sport. We also dive into:
This is a real, authentic conversation about identity, growth, and what it actually means to take care of your mental health as an athlete. If you have ever felt pressure to push through, stay tough, or ignore what you are feeling, this episode will challenge that mindset and give you a different way forward. Jason Bahamundi, founder of Run Tri Bike, is a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlon, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for everyday athletes to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle. Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com | |||
| Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney) | 23 Apr 2026 | 01:06:10 | |
What you do after the finish line matters just as much as the miles you ran to get there. In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian Meg Mahoney to break down the truth about post-race nutrition, recovery, and why so many runners unknowingly sabotage their progress after race day. This episode is sponsored by Wahoo and their KICKR RUN Treadmill hit the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! If you’ve ever finished a race and thought, “I’ll just eat later,” this episode is for you. Meg walks through exactly what’s happening in your body after a race and how to refuel properly so you can recover faster, avoid injury, and actually build fitness from your training. From hydration and carbs to protein timing and real-life strategies, this is your complete guide to post-race fueling.
Recovery isn’t passive. If you want to stay healthy, consistent, and keep improving, your nutrition needs to match the effort you put into your training. Meg is a runner and dietitian for runners. I own the practice Nutrition for Runners and am most passionate about helping runners and active people improve their performance, recovery, and relationship with food by helping them unlearn everything they thought they knew about what it means to fuel like an athlete! I've run several marathons and made all of the fueling mistakes most runners have, but have helped myself and hundreds of runners get to the other side! Meg Website - https://nutritionforrunners.com/ Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com | |||
| If We Could Start Running Over, We’d Do These 6 Things Differently | 16 Apr 2026 | 00:54:52 | |
What if you could go back to the start of your running journey and do things differently? In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they knew when they first started running. From chasing results too early to underestimating fueling, recovery, and balance, this conversation is packed with insights that can help you train smarter, avoid common mistakes, and actually enjoy the process. Whether you’re a beginner runner or someone who’s been at it for years, these lessons will likely hit home and might just change how you approach your training moving forward. In this episode, we cover:
This episode is a reminder that running progress isn’t just about pace or race times. It’s about building something sustainable, enjoyable, and long-lasting. If you’re feeling stuck, frustrated, or just want to get more out of your running, this is a must-listen. Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! Learn more about all of this at Running Explained | |||
| Race Day Prep: The Complete Blueprint to Run Your Best Race | 09 Apr 2026 | 01:04:49 | |
Race day doesn’t start at the starting line. It starts with how you prepare. In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about race day prep, from logistics and fueling to mindset, pacing, and recovery. Whether you're running a 5K, 10K, half marathon, or marathon, this episode gives you a complete race day blueprint so you can show up calm, confident, and ready to execute. If race mornings stress you out, if you’ve ever forgotten something important, or if you just want to perform at your best, this episode walks you through exactly how to eliminate the chaos and focus on what matters. This is the exact framework we use with our athletes to help them race smarter and perform better. If you want to stop guessing and start racing with a plan, this episode is for you. Listen, learn, and take control of your next race This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! 00:00 Intro 01:00 Race day overview and mindset 03:00 Logistics: bib pickup, parking, course planning 10:00 Course strategy and aid stations 17:00 Race week workouts and tapering 20:00 Carb loading explained 28:00 Pre-race activities (what to avoid) 34:00 Sleep and recovery strategies 38:00 Final race day tips Amanda- https://instagram.com/amanda_katzz/?hl=en Nick - https://instagram.com/nklastava/?hl=en Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com | |||
| Injured, Not Broken. How Runners Rebound after Setbacks w/ Carrie Jackson & Cindy Kuzma s6e10 | 02 Apr 2026 | 01:12:08 | |
This episode of the Running Explained Podcast dives into one of the most overlooked parts of running performance: the mental and emotional side of injury. Coach Nick is joined by journalist and runner Cindy Kuzma and mental performance coach Carrie Jackson to unpack what really happens when runners get injured and why it is far more than just a physical setback. Together, they explore how injuries impact identity, confidence, and motivation, and why so many runners struggle to slow down or step away from training. The conversation highlights the emotional complexity of injury, including surprising feelings like relief, frustration, and even grief, while also addressing the challenge of rebuilding trust in your body during recovery. 00:00 Introduction to the Conversation 02:29 Understanding Injuries in Runners 05:26 The Emotional Impact of Injuries 08:21 Mental Challenges of Injuries 10:54 Building Resilience Before Injury 13:56 The Struggle to Slow Down 16:42 Identity and Injury 19:56 The Role of Comparison in Running 22:41 Identity Loss and Its Impact on Athletes 24:46 Identity and Athleticism 29:23 Navigating Injury and Recovery 38:47 Mental Tools for Injury Management 45:59 Staying Connected to Your Athletic Identity 51:21 The Importance of Coach-Athlete Communication During Injury 53:19 Finding Joy and Purpose in Sport 54:44 Understanding Injury as Part of the Athletic Journey 56:21 Transforming Adversity into Growth 58:14 Building a Supportive Community for Injured Athletes 59:53 Advice and Insights from Experienced Coaches 01:05:43 Breaking Stigmas in Mental Health and Sports 01:08:23 Connecting with Coaches and Resources Carrie Jackson is a performance and mental training expert, a Certified Mental Performance Consultant, listed provider in the USOPC Mental Performance Directory, and the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She’s one of the world’s foremost authorities on the mental and emotional challenges of recovering from injury. She co-authored the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, and is the co-host of the widely regarded podcast The Injured Athletes Club. Cindy is a freelance journalist with bylines in Runner’s World, SELF, The New York Times, and more. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart (with Neely Spence Gracey) and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries (with Carrie Jackson); she co-hosts the Injured Athletes Club podcast and is on the leadership team of Starting Line 1928, an oral history project documenting the lived experiences of female distance running pioneers. She lives and runs in Chicago. Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at Running Explained | |||
| Late Start? You're Not Behind! Chasing Olympic Dreams w/ Gabi Rooker s6e9 | 26 Mar 2026 | 00:58:31 | |
What if you didn’t start running until adulthood… and still went Pro? In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey from lifelong gymnast to elite marathoner. Gabi didn’t grow up running, didn’t follow the traditional path, and didn’t have it all figured out early on. Instead, she found running later, leaned into the process, and built her way to the top. We talk about what it really takes to go from beginner to professional, how community (like Mill City Running) can shape your trajectory, and why being a “late bloomer” might actually be your biggest advantage. Gabi also opens up about the realities behind the scenes of elite running, including balancing a career as a physician assistant, navigating injuries, undergoing IVF and surgery during a training cycle, and managing the pressure of competing at the highest level. This conversation goes beyond training and performance. It’s about identity, resilience, and redefining what’s possible in your running journey. If you’ve ever felt like you started too late, this episode will change how you see your potential. This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! (00:00) Introduction to Gabi Rooker (01:36) Gabi's Athletic Journey: From Gymnastics to Running (05:21) Finding Community in Running (10:35) Impact of ICE on the Running Community (19:52) Challenges in Competitive Running (23:41) The Nike Dreamweaver Program and Its Impact (30:42) Navigating Injury and Embracing Curiosity in Training (35:48) The Journey of a Late Bloomer in Running (37:56) Balancing Professional Life and Athletic Aspirations (45:57) Facing Health Challenges and Future Family Planning (50:02) Preparing for the Boston Marathon: Lessons Learned (53:44) Rapid Fire Questions: Insights and Surprises Gabi Rooker is a professional marathoner for Nike and a physician assistant. She holds a personal best of 2:24:29 set at the Chicago Marathon in 2024. Gabi is part of the Mill City Running race team. She is coached by her husband, Alex Rooker. They live in Minneapolis, MN with their two dogs, Naot and Felix. Gabi works at M Health Fairview at the University of Minnesota in the department of internal medicine. Gabi Instagram Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at RunningExplained.com | |||
| Women in Sports Media and Running Storytelling w/ Ashley Mateo and Olivia Witherite | 19 Mar 2026 | 01:02:47 | |
In this special Women’s History Month episode of the Running Explained Podcast, Coach Nick and Coach Amanda sit down with Ashley Mateo (RunHer Magazine) and Olivia Witherite (OnBase Collective) to explore the evolving landscape of women’s running and sports media. They dive into storytelling in the sport, the rise of women-led platforms, and why representation, fair pay, and media coverage still need major progress. From building brands to navigating the influencer era, this conversation unpacks what’s working, what’s broken, and where women’s sports are headed next. Are you part of a Run Club that has helped you feel included. One that is giving back to it's community and making it a better place. One that has helped you love running more? We want to feature some of the run clubs who are doing just that, making running a better place in their communities. So submit your run club here at this link Run Club Submission (00:00) Introduction to Women in Sports (03:33) Personal Journeys in Running (06:14) The Shift from Participation to Influence (09:19) The Importance of Print Media (12:14) Building OnBase Collective (15:07) Creating and Controlling the Narrative (18:03) Financial Independence in Women's Sports (20:50) The Role of Community Support (23:47) The Popularity of Women's Running (26:52) Camaraderie in Women's Running (29:34) Frustrations in Running Media (32:34) The Future of Women's Sports (41:20) Media Literacy in Sports Content (44:24) Gender Representation in Sports Media (47:38) The Role of Influencers in Running Media (50:19) Brand Responsibility in Sports Marketing (51:04) Addressing Online Harassment in Sports (54:29) Empowering Women in Sports Media Olivia Witherite is an amateur runner and social media marketer in the running space based in Brooklyn. She took up running in her late 20s and hasn't looked back since. Currently, she runs with both the Brooks Running Collective and Dashing Whippets Running Team. She is the owner of On-Base Collective, a social media strategy and brand marketing agency, and currently is the head of content at ATHLOS, an innovative women's Track & Field league. Ashley Mateo is the founder and editor of RUNHER Magazine. Her writing has appeared in The Wall Street Journal, Runner's World, and TIME. She is also a certified running coach based in Denver, CO. Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at RunningExplained.com | |||
| How to Rehab and Return to Running After Injury w/ Dr. Vicky Sekely | 12 Mar 2026 | 01:16:38 | |
Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjn In this episode, Coach Amanda and Coach Nick have Dr. Vicky Sekely on the Running Explained Podcast as she shares expert insights on running injuries, physical therapy, gait analysis, and the impact of social media on running culture. Discover practical advice for injury prevention, effective rehab strategies, and how to navigate the running industry responsibly.This episode is sponsored by Wahoo and their KICKR Run Treadmill. hit the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! (00:00) Introduction to Guest(06:21) The Role of Physical Therapy in Running(18:19) Understanding Running Gait and Its Misconceptions(31:45) The Epidemic of Running Injuries(36:22) The Influence of Social Media on Running Practices(36:51) The Reality Behind Viral Content(40:02) The Importance of Community and Identity(41:14) Responsibility in the Running Community(47:20) Navigating Injury Rehabilitation(53:01) Progressing Beyond Physical Therapy(01:01:44) Understanding the Healthcare System(01:07:00) Personal Insights and AdviceVictoria Sekely is a 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. Vicky's IG Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at RunningExplained.com | |||
| The Hidden Struggles of Endurance Athletes with Stephanie Roth-Goldberg | 05 Mar 2026 | 01:00:57 | |
In this episode, Coach Amanda and Coach Nick explore the complex relationship between endurance sports and eating disorders with psychotherapist Stephanie Roth Goldberg. We discuss signs, prevention, and how coaches and athletes can foster healthier practices. We talk about the difference between disordered eating and eating disorders and how we can all work together as a team to help support athletes as they work through these issues. (00:00) Introduction to the Podcast and Guest (04:31) Understanding Eating Disorders in Endurance Sports (07:14) Disordered Eating vs. Eating Disorders (10:16) The Impact of Eating Disorders on Athletes (12:57) Recognizing Signs of Disordered Eating (16:11) The Role of Coaches in Athlete Health (18:59) High Performance and Mental Health (21:47) The Importance of Proper Nutrition (24:49) Social Media's Influence on Eating Habits (27:32) Resources for Healthy Eating (33:44) Understanding Healthy Training from a Psychological Perspective (39:29) Navigating Medical Clearance and Recovery in Sports (51:20) Seeking Help: When to Consult a Therapist or Dietitian (55:00) Personal Insights: Advice and Surprises in Therapy Stephanie Roth-Goldberg is a psychotherapist and Eating Disorder Specialist with a private practice in NYC and Montclair NJ. Stephanie works has a speciality working with athletes who are struggling with disordered eating and eating disorders. She also works with people who want to improve their relationships, have a healthier inner world and understand themselves better. She is a mom to two young children and a marathoner. Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at Running Explained.com | |||
| Caring is Cool - A Discussion of Excellence with Author Brad Stulberg | 26 Feb 2026 | 00:57:58 | |
In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava engage in a deep conversation with New York Times Bestselling author Brad Stulberg about his latest book, 'The Way of Excellence.' They explore the true meaning of excellence, the importance of caring deeply about one's pursuits, and the value of community in achieving goals. Brad shares insights on the journey of personal growth, the significance of values in goal setting, and the necessity of embracing discomfort. The discussion also touches on the impact of social media on our perceptions of success and the importance of maintaining integrity in the pursuit of growth. This episode is sponsored by Wahoo and their KICKR Run Treadmill to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! (00:00) Introduction to the Guest Brad Stulberg (04:02 )The Journey of Writing and Coaching (05:21) Understanding the Arrival Fallacy (08:14) The Process Over Outcomes Philosophy (10:59) Defining Excellence and Its Misconceptions (14:00) Aligning Goals with Personal Values (17:12) The Importance of Caring and Vulnerability (21:04) Building a Supportive Community (26:58) The Concept of the Humble Badass (30:03) Navigating Extremes: The Middle Ground (36:28) The Myth of Balance: Embracing Seasons of Life (44:05) Sitting with Discomfort: The Path to Mental Toughness (52:27) Final Thoughts: Advice and Insights from Brad Brad Stulberg is author of the New York Times bestseller The Way of Excellence Book Link - The Way of Excellence Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at Running Explained.com | |||
| The Highs & Lows of Competitive Running with Professional Runner Erika Kemp |s6e4 | 19 Feb 2026 | 00:56:11 | |
In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for aspiring runners and encourages listeners to focus on their unique journeys. (00:00) Meet Erika Kemp: A Professional Runner for Brooks (03:37) Erika's Journey: From Multi-Sport Athlete to Marathoner (08:26) Transforming the Relationship with Running (16:00) The Experience of Being a Competitive Runner (21:58) Reflections on the 2025 World Championships (28:15) Preparing for the Boston Marathon (36:26) Finding Balance in Running and Life (44:51) Embracing Individual Journeys in Running Erika Kemp is a Professional Runner for Brooks who currently holds the Marathon record for fastest American-born Black woman running a 2:22. She is a two-time U.S. champion (15k and 20k distances) who currently trains out of Providence, R.I. She is currently training for the Boston Marathon this April. Instagram - https://instagram.com/imtinyrik/?hl=en Amanda - @amanda_katzz Nick - @nklastava Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goalsNot ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at www.runningexplained.com | |||
| Fueling for Spring Races: Insights from Holley Samuel | 12 Feb 2026 | 01:02:00 | |
In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation emphasizes the need for a balanced approach to nutrition, moving away from rigid diets and focusing on individual needs and performance. This episode is sponsored by Wahoo and their KICKR Run Treadmill. Hit the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! (00:00) Today's Guest Holley Samuel (05:09) The Importance of Nutrition in Training (15:36) Understanding Low Energy Availability (23:26) The Role of Professionals in Nutrition Guidance (32:38) Challenging the Skinny Equals Fast Narrative (35:14) The Importance of Proper Fueling (40:38) Redefining Success in Athletics (42:56) Pre-Run Nutrition Strategies (53:48) Fueling for Longer Runs (58:55) Rapid Fire Insights and Advice Holley Samuel is the founder and owner of Holley Fueled Nutrition, a sports nutrition practice team of dietitians dedicated to helping runners learn how to fuel their bodies. She is a sports dietitian, certified personal trainer, runner, and lives in New Hampshire with her husband, son, and chocolate lab. Fueling people to perform at their highest level in sport and in life is her passion. Nick's Instagram Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at RunningExplained.com | |||
| s6/e2 Who Gets to Run Freely? with Alison Mariella Désir | 05 Feb 2026 | 01:00:22 | |
In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava welcome Alison Mariella Désir, author of 'Running While Black'. They discuss the importance of freedom of movement, the challenges faced by Black and Brown runners, and the significance of creating inclusive running communities. Alison shares her journey into running, the founding of Harlem Run, and her experiences as a mental health therapist. Alison also chats about her PBS TV Show: Out and Back. The conversation also touches on accountability and allyship within the running industry, emphasizing the need for empathy and curiosity in understanding diverse experiences. (00:00) Introduction to Alison Mariella Désir (03:31) Freedom of Movement and Safety in Running (06:26) Allison's Journey to Running and Community Building (10:27) The Impact of Harlem Run and Inclusivity in Running (16:08) Understanding Surveillance and Safety in Running While Black (19:12) Empathy, Curiosity, and Conversations about Race (23:00) Allison's PBS Show: Out and Back (29:45) Climbing Kilimanjaro and Community Empowerment (34:07) Overcoming Fear and Taking Action (36:45) The Role of Accountability in Achieving Goals (38:33) The Therapeutic Journey: Insights from Therapy (46:55) Accountability and Allyship in the Running Community (54:10) Empowerment and Community Engagement Alison Mariella Désir is multi-talented: a founder, a doer, an activist, a connector, a visionary and an unapologetically straightforward communicator with a passion for movement, mental health, and racial equity. Alison got her start in the running and outdoor industry unintentionally, after seeing a Black friend train and complete a marathon. Inspired, Alison went on to run her first marathon and discovered that she had found a powerful tool to manage her depression. She’s been working to share the transformational power of running and movement ever since. Nick IG Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goalsNot ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at www.runningexplained.com | |||
| s6/e1 8 Proven Ways to Make Your Running Routine Last | 29 Jan 2026 | 01:00:49 | |
In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help listeners enjoy their running journey and stay motivated throughout the year. (00:00) Welcome to Season 6 (05:27) Proven Ways to Sustain Your Running Routine (11:16) Start Small for Big Wins (14:05) Set Realistic Goals Based on Your Life (23:20) Stacking Habits for Success (31:20) Consistency Over Metrics (33:42) The Importance of Consistency (35:43) Mindset Matters: Overcoming Mental Barriers (38:29) Setting Process Goals for Success (43:46) Flexibility in Training Plans (49:42) The Role of External Accountability Amanda - @amanda_katzz Nick - @nklastava Through Running Explained, We offer 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, our guidance will help you train smarter, race stronger, and love the journey. 📲 Learn more at www.runnningexplained.com | |||
| Passing the Baton: The Next Era of Running Explained | 11 Dec 2025 | 00:08:41 | |
In this episode, Amanda Katz and Nick Klastava introduce themselves as the new hosts of the Running Explained podcast, taking over from Elisabeth. They discuss their excitement for the upcoming season, their vision for the podcast, and their commitment to making running more accessible and enjoyable for all listeners. The hosts emphasize the importance of community and invite feedback from listeners as they transition into this new chapter. Amanda - @amanda_katzz Nick - @nklastava Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Go to https://www.runningexplained.com/runcoaching to learn more! | |||
| Season 5 Wrap-Up | 05 Sep 2025 | 00:00:44 | |
Season 5 is wrapping up a bit early, but don’t worry, Season 6 is coming soon with more great conversations, science, and running wisdom. In the meantime, revisit past episodes or explore everything Running Explained has to offer:
If you have any suggestions or ideas for next season, DM us or email us at podcast@runningexplained.com. Thanks for being part of our running community! | |||
| s5/e29 (RE-RUN) How to Get Faster on Low Run Volume Training with Kim Nedeau, CES | 28 Aug 2025 | 01:03:03 | |
This isn’t your typical clickbait-y “smash a marathon PR with just 3 runs a week” take. In one of our all-time favorite episodes, we're bringing back an insightful conversation with coach and elite mountain runner Kim Nedeau, who dives into how endurance athletes can thrive with a low run volume, high overall training volume approach. Whether you're managing injury, burnout, or just looking to train smarter, this episode is packed with practical insights for making every mile (and every cross-training session) count. What You'll Learn:
Chapters: (00:00) Introduction to Kim Nedeau, CES (07:37) Transitioning to Low Volume Training (11:01) Alternative Training Methods (14:06) Determining Cross-Training Duration & Intensity (20:24) Alternative Training vs Easy Runs in Zone 2 (27:51) Running Volume is Relative (31:54) Sustainability in Training (35:47) The Benefits of Alternative Exercise (42:55) Minimum Running Frequency (49:00) The Importance of Consistency (51:24) Measuring Effort in Alternative Training Methods (01:00:23) How to Measure Progress Meet Kim: Website: https://traininginclined.com/ Instagram: https://www.instagram.com/kimnedeau_traininginclined/?hl=en -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? If you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!ㅤ Our Coaching Include: ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Head to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen | |||
| s5/e28 Running Shoe Reviews, Ethics, and Evolution with Kofuzi | 21 Aug 2025 | 01:19:27 | |
In this episode, I sit down with Mike Ko, better known online as Kofuzi, to talk about his evolution from everyday runner to one of the most trusted voices in running shoe reviews on YouTube. We dive into the intersection of gear, performance, and personal preference, and how the right shoes can change everything about your running experience. What You'll Learn:
Chapters: 00:00 Introducing YouTube Creator Kofuzi 10:09 Kofuzi’s YouTube Origins: From Runner to Reviewer 14:46 Authenticity, Honesty, and Ethics Online 19:32 Negative Reviews Online 22:29 Individual Preferences with Running Shoes 29:49 What to Look For in Running Shoes 38:15 Quality vs Quantity 43:53 Developing a Shoe Rotation 48:09 How Long Do Running Shoes Last? 55:16 How Mileage Impacts a Shoe 01:05:10 Advancements in Shoe Technology 01:12:23 What's Next for Kofuzi and Where to Find Him Connect with Kofuzi: Instagram: instagram.com/kofuzi YouTube: https://www.youtube.com/kofuzi -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨
Go to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen | |||
| s5/e27 (RE-RUN) Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD | 14 Aug 2025 | 01:31:41 | |
We’re back with another fantastic re-run featuring the powerhouse herself, 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! What You'll Learn:
Chapters: (00:00) Introduction to Hybrid Training (03:48) Defining Hybrid Training (11:35) Understanding the Interference Effect (20:30) Training Tolerance and Goal Setting (23:54) Benefits of Hybrid Training (29:59) The Importance of Strength Training for Runners (35:42) Overcoming the Fear of Lifting (44:23) Building Confidence in Strength Training (45:14) Embracing Imperfection in Training (46:47) The Role of Group Fitness Classes (51:30) Understanding Hybrid Training (55:25) Balancing Running and Lifting (01:00:06) The Importance of Recovery (01:04:58) Long-Term Fitness Perspectives (01:09:42) The Process Over Perfection (01:16:11) Finding Joy in the Journey -- Meet Alyssa 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 -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Head to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen | |||
| s5/e26 (RE-RUN) How to Stop Comparing Yourself to Other Runners with Coach Nick | 08 Aug 2025 | 01:05:32 | |
We're bringing back an amazing re-run episode with Coach Nick Klastava from Season 3, and it's just as relevant and inspiring now as it was then. If you enjoy this episode, check out Nick’s other podcast, Between Two Coaches, which he co-hosts with Coach Amanda Katz (also from Running Explained). You can find it on all major streaming platforms. Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best. -- 🏃♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works. 🎙 Podcast & Blog: Free, accessible, no-BS running education📨 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support 🔗 Start here → runningexplained.com Research & production assistance by Sophie van Leeuwen | |||
| s5/e25 Gummy Bears, Hobbiton, and Doing “Just Enough”: A Real Runner Chat with Dr. Marie Whitt | 01 Aug 2025 | 00:48:31 | |
Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything: – Gummy bear fueling and why sour candy hits different We talk about the pressure to do more, what it really means to be consistent, and how to respect your body without losing your goals. And yes, we get a little nerdy, because obviously. It’s us. If you need a reminder that running is supposed to be fun, that you don’t have to earn your worth in mileage, and that play is part of the process... this one’s for you. 💥 LAST CHANCE: ROAD TO RACE DAY KICKS OFF AUG 4! — 🔗 Links & Resources:
Research & production assistance by Sophie van Leeuwen | |||
| s5/e24 Breaking4, Boston Qualifying Changes, and the Big Business of Women’s Sports with Jonathan Levitt | 24 Jul 2025 | 01:04:03 | |
This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a moonshot: Was the Breaking4 Project to break 4 minutes in the mile by a woman a marketing stunt or a meaningful milestone?🧠 The shared psychology of suffering: Why elite runners and mid-packers alike know what it feels like to “bleed” in the third lap💥 What makes a mile so compelling (and painful) to run and watch🥵 Downhill marathons, Boston qualifiers, and the not-so-free speed myth💬 What we talk about when we talk about toughness, exclusivity, and why not every goal should be easyPlus: a very scientific game of “Strava Caption or Shenanigans,” Taylor Swift references, and a reminder that running a hard mile might just change your life.🧭 Resources & Links:Follow Jon on Instagramhttps://www.instagram.com/jwlevittListen to For the Long Run and Long Run Labshttps://shorturl.at/i7pRU -- -- 🏃♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training. From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works. 🎙 Podcast & Blog: Free, accessible, no-BS running education 📨 The Weekly Stride: Your favorite running newsletter 📲 The Run Club App: Training plans + strength work in one place 📋 Downloadable Training Plans: Built for real life and real results 🏅 1:1 Coaching: Personalized guidance with expert support 🔗 Start here → runningexplained.com Research & production assistance by Sophie van Leeuwen | |||
| s5/e23 Running Nutrition 101 (The Redux) with Cortney Berling, RD | 17 Jul 2025 | 01:15:14 | |
We’re going back to basics—because let’s be honest, most runners are still underfueling! In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101! If you’ve ever wondered…
This one’s for you. We cover: 🥯 Pre-run fueling (yes, even early morning runs!) 🔋 In-run fueling strategies & how to train your gut 🍳 What post-run nutrition should look like (even when you're not hungry) ⚡ Fueling myths that won’t die 🧠 Why underfueling might be the real reason you feel overtrained or stuck Whether you’re training for your first 5K or your 100th marathon, this is a conversation every runner should hear. Mentioned in this episode: Cortney’s Instagram: @eatwell.runbetter Learn more at eatwellrunbetter.com Our original episode from Season 1! "s1/e02 Running Nutrition with Cortney Berling, RD" -- 🏃♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works. 🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support 🔗 Start here → runningexplained.com Research & production assistance by Sophie van Leeuwen | |||
| s5e/22 Juggling Miles, Work, and Life? Here’s the Recovery Talk You Need with Dr. Logan Sherman | 10 Jul 2025 | 01:09:28 | |
This week, I’m joined by a runner who brings a ton of insight and real-world experience to the table: Dr. Logan Sherman, sports chiropractor, marathon champion, and chairman of the BMW Dallas Marathon. We get into a topic that doesn’t get nearly enough airtime in performance circles: SLEEP. Not just “get more of it,” but why it matters, what it actually does for your body, how to use it as a training tool (not just a recovery tool), and how your wearable data might be telling you more (or less) than you think. Logan shares his journey from being an overweight middle schooler nicknamed "Jelly Roll" to becoming a sub-elite marathoner and 2015 Dallas Marathon champion, and how his relationship with running, racing, and recovery has evolved through different seasons of life. We talk about:
If you’ve ever struggled with balancing sleep, life, and training, Logan's perspective is one you're going to appreciate! Research & production assistance by Sophie van Leeuwen | |||
| s5/e21 Training Load: Too Much, Too Little, or Just Right? with Coach Elisabeth | 03 Jul 2025 | 01:13:34 | |
In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone! Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this episode is especially for you. I break down everything from acute vs. chronic training load, to how wearable devices, like your Coros running watch, calculate your load using things like "TRIMP" and heart rate, and to how to use heart rate variability (HRV) as a recovery gauge. We’re talking spreadsheets, ratios, metrics, and yes: how your “just right” is totally different than someone else’s!
TOP SOUNDBITES: “Your body doesn’t track distance; it tracks stress.” “That hero week you’re so proud of? It might be the reason you need a nap for the next 10 days.” “This is about learning what ‘just right’ looks like for you—because too much breaks you, and too little stalls you.” -------------------- 🌟 This episode is brought to you by my friends at Coros, who make amazing watches ⌚ that have all the tools you need (with none of the fluff) to manage your training like a pro, no matter WHAT your goals are! If you're looking to upgrade (or you’re just tired of guessing), check out the Coros Pace 3 (that's what I wear!), and don't forget to use code RUNEXP at checkout for a FREE second strap when you buy your watch! 🌟 ---------------
Research & production assistance by Sophie van Leeuwen | |||
| s5/e20 How to Run Around The Whole World with Marie Leautey | 26 Jun 2025 | 01:12:11 | |
What would happen if you decided to just… run around the world? No, seriously. That’s what Marie Leautey did. She’s only the second woman in history to complete a verified World Run—crossing four continents, coast to coast, on foot. She pushed a stroller (not with a baby - important note), slept in a tent, dodged kangaroos, used bear spray in Montana, and somehow didn’t get injured while running over 28,000 kilometers. In this episode, Marie and I talk about:
Marie’s story is one of those rare ones that’s impossible to summarize and even harder to forget. It’s about running, yes, but also freedom, persistence, problem-solving, and learning how to really listen to your body (and your gut). 📖 Her book Lootie’s World Run: The Extraordinary True Story of the Fastest Woman to Have Run Around the World is wonderful; part memoir, part field guide, part “wait, she did what?!” Get your copy today! Research & production assistance by Sophie van Leeuwen | |||
| s5/e19 How to Think Like A Runner with Jeff Horowitz | 20 Jun 2025 | 01:21:43 | |
This week I’m joined by Jeff Horowitz—"recovering attorney" turned running coach, author of Think Like a Runner, and someone who’s run over 200 marathons (yes, really!). Jeff shares stories from his global racing adventures (including an ultramarathon in Cairo where he was chased by wild dog s), his journey back from a devastating femur fracture, and why he thinks every runner—no matter their pace—deserves to take themselves seriously. We get into:
This was one of those conversations that just felt like a long exhale. If you’ve ever questioned whether you’re a “real” runner, or wrestled with how to stay in love with this sport as things shift and change, this episode is for you 📘 Grab Jeff’s book Think Like a Runner! ------------------------------ 👟 The Running Explained Podcast is here to help you train smarter, run better, and understand the why behind what you’re doing. Whether you’re chasing a PR or just trying to make sense of your training plan, we’re here for the long run. 🎙️ Want more episodes, early access, and bonus content? Join the podcast Patreon! 🧠 Learn more, explore resources, and check out training plans at runningexplained.com Research & production assistance by Sophie van Leeuwen | |||
| s5/e18 Mastering the Basics: Run Types + Using Alerts for Better Training | 14 Jun 2025 | 00:55:26 | |
Let’s get back to basics! In this episode, I’m breaking down the three main types of runs you'll see in your training - easy runs, moderate-intensity workouts like tempo or threshold, and high-intensity speed work - and explaining what each one is actually supposed to do for your fitness. If you’ve ever wondered, “Am I running this right?”, this one’s for you. Once you understand what each run is meant to accomplish, the next step is learning how to execute it correctly, and that’s where simple alerts on your running watch can be a game-changer. I’ll explain how I use pace and heart rate alerts to help build confidence, stay in the right zone, and most importantly, start enhancing our internal understanding of what those different intensities feel like. This is how you move from chasing numbers to actually training smarter. 🎉 I’m also incredibly excited to announce my official partnership with COROS, the running watch I’ve personally used and loved since 2022! COROS makes it so easy to set up the exact alerts I talk about in this episode. You don’t need to pre-program fancy workouts (although I love those too), just a few simple tools can help you train more effectively and confidently. And now, when you use code RUNEXP at coros.com, you’ll get a free second strap with your watch purchase! 👟 In This Episode:
Get a free second strap when you use code RUNEXP at checkout on coros.com 📬 Stay Connected:
Research & production assistance by Sophie van Leeuwen | |||
| s5/e17 An Unwelcome Twist: Everything You Need to Know About Coming Back from Ankle Sprains with Dr. Lauren LaPierre, DPT | 05 Jun 2025 | 01:23:31 | |
An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!) In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it. Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways. IN THIS EPISODE, YOU’LL HEAR ABOUT:
ABOUT LAUREN:Dr. Lauren LaPierre is a physical therapist, running coach, and the founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat and a passionate advocate for educating runners on how their bodies work—and how to keep them working well. Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.com Register for the 2025 REVIVE Retreat: REGISTER HERE Research & production assistance by Sophie van Leeuwen | |||
| s5/e16 Your Diet Might Not Suck...But the Advice You’ve Heard Might! with Zoë Rom and Kylee Van Horn, RDN | 30 May 2025 | 01:05:12 | |
Are you making food choices based on science… or on social media? I'm joined by Zoë Rom and Kylee Van Horn, the duo behind the podcast Your Diet Sucks, to unpack the complicated, often confusing world of diet culture in endurance sports. With Zoë’s background in journalism and Kylee’s clinical expertise as a sports dietitian, they team up to challenge the nutrition narratives athletes are constantly fed—from TikTok trends to supplement fads! We explore:
You’ll also hear their thoughts on Shaq-sized gummies, how we got so confused about carbs, and what it really means to fuel well as a runner today. Spoiler: There’s no one “right” way to eat—but understanding where your ideas come from might just change everything.
Research & production assistance by Sophie van Leeuwen | |||
| s5/e15 Move Better, Run Faster: The Key to Efficient Running with Samuel Stow | 23 May 2025 | 01:06:39 | |
Ever wonder how much your running form really matters? In this episode, ultra runner and coach Sam Stow joins me for a deep, honest, and slightly nerdy conversation about the underrated importance of movement efficiency, body awareness, and technique. We dig into why how you move matters just as much as how far or how fast you go—and how the right tweaks to your movement patterns can unlock more enjoyable, injury-resistant, and sustainable running. We also get into:
Sam’s got a fascinating story—including a world record barefoot marathon on a non-motorized treadmill!—and a coaching philosophy that’s equal parts grounded and empowering. If you're ready to run smarter, feel better, and actually enjoy the process? This one’s for you! Learn more about Sam & work with him: www.thefunctionalstep.com www.poprunning.com.au www.instagram.com/sam.poprunning Research & production assistance by Sophie van Leeuwen | |||
| s5/e14 Can Mindfulness Make You A Better Runner? | 15 May 2025 | 01:03:19 | |
In this episode of the Running Explained podcast, I’m breaking down a fascinating new study on mindfulness and running performance—and why I think this is something every runner needs to hear! I’ll walk you through the research (don’t worry, it’s not boring!), explain how mindfulness training actually rewires your brain (hi, neuroplasticity!), and share what this means for your training, racing, and day-to-day running mindset. Spoiler: your mental game matters. A lot. I’ll also talk about what I’ve seen in my own coaching—how anxiety, mental fatigue, and emotional dysregulation sabotage performance—and how small, consistent mindfulness habits can completely change how you experience your running. Here’s what I cover:
If you’ve ever felt like your brain is holding you back more than your legs, this episode is for you. READ THE RESEARCH! Effects of group mindfulness intervention on high-level distance runners: a quasi-experimental study Timestamps:
If you’ve been ignoring your mental training, it’s time to change that. Hit play and let’s talk about the brain side of running. 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 Research & production assistance by Sophie van Leeuwen | |||
| s5/e13 Race Day with Family: How to Travel, Run, and Parent Like a Pro | 09 May 2025 | 01:00:54 | |
In this new episode, I’m joined by Running Explained coaches Nick Klastava & Jessie Gruca as we dive into the realities of traveling to races with your family. We chat about everything from balancing carb-loading with kids’ snack schedules to managing the emotions of either bringing your kids along or leaving them at home. You’ll get practical tips on everything from international race travel to including your little ones in race-day events, and how to turn race weekends into lasting family memories. Whether you're a seasoned parent-runner or gearing up for your first race trip with kids, this episode has got you covered. Jessie and Nick share their own stories of guilt, stress, and joy, offering advice on flexibility, clear communication, and the importance of showing up to race weekend with a solid plan. It's all about making race day work for you and your family, no matter what the weekend throws your way! www.runningexplained.com Research and production assistance by Sophie van Leeuwen | |||
| s5/e12 A Classic Q&A Episode (& Special Announcement!) | 01 May 2025 | 01:06:31 | |
This week’s episode is a throwback to one of your favorite formats—a good old-fashioned Q&A! But it’s also extra special because I’m officially launching the Running Explained Patreon! 🎉 I break down what the Patreon is, what’s included at each membership level, and how joining directly supports me and the future of the show. After that, we dive into your questions! I’m answering everything from how long it takes to rebuild your aerobic base after injury, to whether you need to run a 20-miler when training for a half marathon, and what to do when your heart rate zones don’t seem to match your workout paces. In This Episode I Talk About:
🎙️ The Running Explained Patreon is here! Research and production assistance by Sophie van Leeuwen Let’s Connect:
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