Skip to main content
The Running Explained Podcast

The Running Explained Podcast

By Running Explained
Welcome to Running Explained, where ALL your running questions are answered! For new AND experienced runners, from training to racing, nutrition, recovery, gear, AND MORE, there's always something new to learn about running!
Listen on
Where to listen
Apple Podcasts Logo

Apple Podcasts

Breaker Logo

Breaker

Google Podcasts Logo

Google Podcasts

Pocket Casts Logo

Pocket Casts

RadioPublic Logo

RadioPublic

Spotify Logo

Spotify

Currently playing episode

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

The Running Explained Podcast

1x
33: Pronation, Feet & Shoes with Dr. Marie Whitt (@dr.marie.whitt)
Dr. Marie Whitt, DPT, (@dr.whitt.fit) is back on the podcast for this episode on pronation, foot motion, shoes, and more! What actually happens in your foot when you run? How does this influence the shoes you buy (and vice versa?) What can you do to make your feet strong?  Pronation: what are pronation and supination Correcting overpronation (& overcorrection) Heel whip and "egg beater" running gaits Stability vs. neutral shoes Footstrike! Heel, midfoot, toe - which and when? Carbon plate shoes At-home exercises for your feet! Dr. Whitt's "Finding the Missing Link in Your Running and the 4 Routines to Fix It" Guide Instagram: @dr.whitt.fit Free "6 Week Couch to 5k Program" Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!
01:05:04
July 27, 2021
32: STRESS (& Running)
In this solo episode, it's all about STRESS! Poor, misunderstood stress. Did you know that stress is actually a good thing, in the proper doses? Did you know how important the recovery from a stressor is? Do you know WHY chronically elevated cortisol is so dangerous? What IS stress? Chronic vs acute stress Stress & the stress response Allostatic load, and allostasis vs homeostasis Your lazy brain CORTISOL (when it's good, when it's bad, and the relationship between running, cortisol, and weight management) Considering and quantifying training load/training stress Cumulative fatigue, overreaching, and overtraining --  Running Explained training plans available now!  www.runningexplained.co/plans
01:09:22
July 20, 2021
31: The Art & Science of Pacing with Chris McClung (@roguechris)
My guest this week is Chris McClung of Rogue Running, host of the Running Rogue podcast and co-host of the Clean Sport Collective podcast with Kara Goucher and Shanna Burnette, and I couldn't think of a better guest to discuss this week's topic: PACING!  What IS pacing? The relationship between your pace and your effort How to effectively use your watch to pace yourself (& how NOT to use it) Finding your 'EASY PACE' and why easy running is important Using effort and heart rate to find your 'easy' Race pacing strategies "Banking time" as a race strategy - yay or nay? Race pace and race effort And more! -- Chris McClung is a runner, coach, co-owner of Rogue Running, host of the Running Rogue Podcast, and the co-host of the Clean Sport Collective Podcast with Kara Goucher and Shanna Burnette. https://www.roguerunning.com/ https://runningrogue.libsyn.com/ https://www.instagram.com/roguerunning/ https://www.instagram.com/roguechris/
59:59
July 13, 2021
30: "Leveling Up" with Coach Sara Manderscheid (@sayrahrunshappy)
This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including... -How to set the right goals that challenge you (& the importance of thinking long-term) -The difference that fueling makes in your performance and recovery -Strength training importance and tips -Sleep importance and tips -Keeping easy days easy! -Is more always better? -Breaking up with the "fitness class culture" mentality -Why recovery and rest are so important ...and more! -- Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.   https://elevateyourrunning.com/ https://www.instagram.com/sayrahrunshappy/  
01:11:35
July 6, 2021
29: The Physiology of Intensity Zones with Dr. Jason Karp, PhD, MBA (@drjasonkarp)
GET READY FOR THE SCIENCE! Dr. Jason Karp, PhD, MBA (@DrJasonKarp) joins the podcast this week for a fascinating and in-depth discussion on the physiology of what happens at different training intensities, how to think about the application and distribution of volume vs training intensity, what "80/20 running" really means, what limits us from fulfilling our full athletic potential, and more!⁠ ⁠Rethinking how to build your base as a new runner⁠ How to tell if you're built for distance or built for speed What's happening at a metabolic and energy systems level at different intensities?⁠ What "80/20 running" really means and how and when it applies⁠ The inverse relationship between volume and intensity⁠ What we can do to make ourselves the best runners we can be (spoiler alert: it's PATIENCE)⁠ -- Dr. Jason Karp is the founder and CEO of the women’s-specialty run coaching company, Kyniska Running. A competitive runner since sixth grade, Jason quickly learned how running molds us into better, more deeply conscious people, just as the miles and interval workouts mold us into faster, more enduring runners. This passion Jason found as a kid placed him on a yellow brick road that he still follows as a coach, exercise physiologist, bestselling author of 12 books and 400+ articles, and speaker. He is the 2011 IDEA Personal Trainer of the Year and two-time recipient of the President’s Council on Sports, Fitness & Nutrition Community Leadership award. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries.
59:48
June 29, 2021
28: Running & Mental Health with Lauren Sheu (@running.for.wellness)
Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined!  🧠WHY is running good for our mental health?⁠ 🧠How the lessons we learn from running translate to our life⁠ 🧠Breaking up with the "all or nothing" mentality⁠ 🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort⁠ 🧠Why running isn't a replacement for therapy (& how to find a therapist!)⁠ 🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you⁠ -- Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running.  Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness
55:30
June 22, 2021
27: Specificity of Training with Coach Laura Norris (@lauranorrisrunning)
How do you train for the race you want to run? How does your training CHANGE AND DIFFER depending on your goals and experience? In this jam-packed episode with Coach Laura Norris (@lauranorrisrunning), we dive into "the specificity of training", what it means, and how to apply it to YOUR training! ⁠Some of the topics we cover include... HOW do you train for different race distances? ⁠ HOW does easy running work to make you faster?⁠ Is 80/20 running the best intensity split for your training?⁠ What changes between 5k, 10k, half, and full marathon training? Can you turn your 5k pace into your half marathon pace?⁠ How do you train for a hilly race?⁠ If I listed all the topics we covered, I would run out of room. This is a MUST-LISTEN and full of training answers big & small!⁠ -- Laura Norris is a certified running coach, content creator, and marathoner. She is the owner of Laura Norris Running and has coached over 220 runners, from beginner runners to BQ marathoners to 100K ultra runners. Her marathon PR is a 3:29 and half marathon PR a 1:34. She is also earning her Master of Science in Applied Exercise Science at Concordia University - Chicago. In addition to coaching and running, she is a wife, toddler mom, and rescue dog owner, and enjoys gardening, home brewing beer, hiking, and spending time outdoors. -- If you like the show, please remember to subscribe, rate it 5 stars, and tell your friends! Training plans available now! www.runningexplained.co/plans
01:17:25
June 15, 2021
26: Tempo Runs, Explained with Brian Lock (@roadrunner309)
What IS a "tempo run"? What do they do and when are they beneficial to include in your training? My guest this week is RRCA Coach Brian Lock (@roadrunner309) and we talk in depth and in detail about... What is (and is not) a tempo run? What is lactate threshold and how are threshold runs structured? What is the purpose of goal pace workouts in a training plan? The right (and wrong) way to execute a threshold workout/tempo run When tempo runs/threshold runs are NOT recommended ... and more!! Brian Lock is an RRCA-Certified Running Coach, sub-3 hour marathoner, and the world-record holder for fastest marathon with a soccer ball! Follow him on Instagram at @roadrunner309 or get connected with his coaching at RoadRunnerCoaching.com --
49:05
June 8, 2021
25: Fueling Your Runs & Races with Starla Garcia (@starla_shines)
This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss... The importance of proper run & race fueling The common reasons runners neglect to fuel, or underfuel, their runs or races The recommendations of carbs per hour The different types of performance fuel options and the importance of individual preferences Common causes of GI distress  How poor race fueling is your number one obstacle to race day success The fueling requirements for a 6:00 marathoner vs a 3:00 marathoner ...And more!!  Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.
56:18
June 1, 2021
24: Strength Training for Runners with Stacey Gross (@s__gross)
Questions about strength training and how it fits into your running? Wondering how important it is? RRCA Running Coach Stacey Gross (@s__gross) answers all your questions! We talk about... HOW & WHY strength training is important for runners Why hills don’t replace strength training How to include strength in your training Heavy weights/lower reps vs lighter reps/higher reps Key strength training moves for runners Bodyweight, bands, kettlebells, and weights Muscles soreness & DOMS Strength train pre- or post-run? Hip strength exercises Harder or more complicated doesn’t equal better! Strength in a taper AND MORE!!! -- Stacey is an iced coffee-loving runner from the city of Brotherly Love. She is an RRCA Certified Run Coach and a member of the Run to the Finish coaching team. She is also a sponsored Klean Athlete. You will find Stacey putting in the work on the road and also in the gym. She strongly believes that to become a stronger runner you need to do more than just log miles.  -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:00:10
May 25, 2021
23: All About Cross-Training with Dr. Marie Whitt, DPT (@dr.whitt.fit)
In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running!  What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training?⁠ ...IT DEPENDS!⁠ ⁠The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!⁠ ⁠*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...⁠ ⁠👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?⁠ ⁠👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs⁠ ⁠👉What is the recommended cross-training when you're training for a marathon?⁠ ⁠👉Can I do my speedwork on a bike instead?⁠ ⁠👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips? -- Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level! Instagram: www.instagram.com/dr.whitt.fit Website: www.drwhittfit.com --
01:11:55
May 18, 2021
22: Fundamentals of Nutrition for Athletes with Jen Scott, RD (@marathonmama_rd)
Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need? In this episode we talk about... Macronutrients: 1. Protein (& amino acids) 2. Carbohydrates (what ARE they?) + glycogen storage 3. Fats (and what "fat-burning" really means) Micronutrients for Athletes 1. Vitamin D 2. Iron (and signs of iron deficiency) Supplements! Yay or nay? 1. BCAAs 2. Preworkout 3. Collagen 4. Creatine 5. Beet juice/cherry juice -- Jen Scott is a Registered Dietitian Nutritionist (R.D.N.) and Licensed Dietitian (L.D.) with over 17 years of experience. Since 2017, she has been guiding athletes and runners at all levels and stages learn how to better fuel themselves and meet their goals. She also creates meal plans and assists other clients in making adjustments to their current diets to improve their health. Instagram: @marathonmara_rd Website: Endurance Health and Nutrition -- -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:07:33
May 11, 2021
21: ALL ABOUT SHOES (Running Shoes 101)
Let's talk about shoes!! Every new runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes", but what does that MEAN? In this episode, we break down... A Brief History of Running Shoes Parts of a shoe: Uppers & Lowers FOAM!! & the principles of elastic energy return Stack Heigh, Heel Drop, Cushion Neutral vs Stability Carbon Plate Shoes Trail Shoes -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:17:09
May 7, 2021
20: Using Power as a Running Metric with Nathan Fenton of RunPowerCoach!
What is power, do you ask? Well, this episode with Nathan Fenton of RunPowerCoach will teach you all about what "power" is, how you measure it, why it's useful, and then of course the conversation just gets nice and nerdy about training like all conversations between running coaches tend to do!! I learned some VERY cool stuff from Nathan in this conversation, so I know you'll learn some very cool things too!⁠ ⁠ What is power and how is it different from pace or heart rate?⁠ How do you measure power?⁠ Using power to set your goals and find your goal pace efforts (& modeling outcomes)⁠ Converting training plans to use power⁠ Using power on easy run days⁠ How to quantify training load with power⁠ Can you use "Power" on a treadmill or using the watts output on a peloton tread?⁠ - Nathan is a lifelong endurance athlete and fascinated by the many different coaching methodologies. As an athlete, he has completed Ironman Triathlons in Australia, Europe and the UK, competed in running races from 5km to 100km and is a big proponent of heavy strength work for endurance athletes. As a coach he has taught running technique since 2014, written online training programs since 2016 and is always tinkering with principles from other sports to see how they can apply to endurance sport. Get in touch with Nathan! nathan@enferrunning.com.au www.runpowercoach.com www.instagram.com/runpowercoach www.instagram.com/snowyfenton www.facebook.com/runpowercoach www.twitter.com/runpowercoach -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:04:29
May 4, 2021
19: Dissecting a Bad Run, Workout, or Race
Bad days... we all have them! But there is a heck of a lot to learn from the days that don't go the way we planned. In this episode, we break down the common causes behind "bad days", whether in a normal everyday run, in a workout, or on race day and cover topics like... Cumulative Fatigue Expectation vs Reality WHY you keep your easy days easy HOW to execute a workout Workout Paces & Why? Race Paces & Goal Setting Race Strategy Fueling & Hydration Training for the Course/Conditions The Taper -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:15:57
April 30, 2021
18: Common Running Injuries with Carmen Scuito
COMMON RUNNING INJURIES with Carmen Scuito, aka @chocolatemilkrunner! This episode is a massive survey of the most common running injuries, their symptoms, and their causes!⁠ ⁠ IT Band Syndrome⁠ Runner's Knee (Patellofemoral Syndrome)⁠ Inner Knee Pain/Bursitis⁠ What Hip Flexors Do⁠ Piriformis Syndrome⁠ Importance of Core Strength⁠ Quad & Hamstring Strains⁠ Shin Splints (& Stress Fractures)⁠ Soleus or Calf Pain/Burning⁠ Achilles Tendonitis⁠ The Importance of Ankle Mobility⁠ Plantar Fasciitis⁠ Peroneal Tendonitis⁠ ⁠ Also...⁠ IS IT THE SHOES??⁠ (i.e. can shoes cause or fix injuries?) ⁠Plus... bonus chatting about carbon-plate racing shoes! -- Carmen Scuito is a Las Vegas-based runner pursuing his advanced degree as a Physical Therapist. Find him on Instagram at @chocolatemilkrunner! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
58:54
April 27, 2021
17: Running in the Heat & Heat Acclimation
Summer is coming... are you ready? In this episode, I break down everything you need to know about running in the heat and how to become acclimated to running in warmer temps! ⁠ 🌡️Thermoregulation & core temperature⁠ 🌡️What about humidity?⁠ 🌡️ALL ABOUT SWEATING!!⁠ 🌡️Signs of heat stress/heat stroke⁠ 🌡️How to stay hydrated⁠ 🌡️What happens during the heat acclimation process?⁠ 🌡️How to stay safe & perform well in the heat⁠⁠ -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:01:19
April 23, 2021
16: The Rules of Running (& when to break them) with Alison Staples
This episode was a total blast to record with Run Coach & Under Armour Running Ambassador Alison Staples (@alioop_0_o_runs on Instagram!) We went through some common "rules" of running and discussed if it was an *always* rule or if or when you can "break" that rule!! Some of the "rules" we discussed... Always follow a hard day with an easy day Never increase your miles by more than 10% each week Run most of your miles in your easy effort zone Build your base before adding speed Replace your shoe every 300-500 miles Never run when your pain at rest is 3/10 or greater A 180 cadence is the best cadence Alison Staples is an RRCA-certified running coach,  a global run ambassador for Under Armour Running, the Co-Leader of Baltimore Based Run Club Riot Squad Running, and has been featured in Runner's World and Self Magazines! -- If you like the show, please remember to rate & subscribe!  TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
53:37
April 21, 2021
15: How to Read a Training Plan
This week we're talking about TRAINING PLANS! What they are, why they are structured the way they are, differences between different plans, and how to read one! When & why do you need a training plan? Why & how are training plans structured the way they are! The basics of training periodization Race-specific training plans Base-building training plans How to read a training plan -- If you like the show, please remember to rate & subscribe!  TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:03:04
April 16, 2021
14: Mobility & Running with Kaila Morgante (@Bodkick)
What is mobility and why is it SO important?? My guest this week is Kaila Morgante, aka @Bodkick on Instagram, and we took a dive into mobility this week: what it is, why it's important in running, and how to make sure you're working on it! We covered... Mobility vs. flexibility: which one is more important? What's really happening when something "feels tight"? How strength & mobility are related Common mobility issues in runners & how to address yours Fascia/trigger points/foam rolling/percussion massage "Are my glutes firing?" & the neuromuscular (mind/body) connections of running And more!! Apply to Bodkick's Strength for Runners Pilot Program! Kaila Morgante has been a part of the fitness field pretty much her entire life. She played various sports throughout high school and into college where she then began helping others develop their skills as a coach crew coach. A few years later, she began working as a running coach, group fitness instructor, and personal trainer and over the next 15 years continued to add to her knowledge base with spin, barre, Pilates, kettlebell, and TRX certifications and specializations in mobility and movement, nutrition for sports and exercise, and mental toughness. After her daughter was born, nearly 7 years ago, she started a corporate wellness firm, offering high-impact workplace programs to educate and encourage healthy engagement within companies. She began a running-focused page on Instagram called @BodKick about a year ago, that offers education and motivation for all levels of runners. Kaila is admittedly a geek about fitness and likes to deep dive into how things work. She also truly enjoys supporting people in their journey and firmly believes that with the right how-tos and positive motivation you can achieve anything! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:05:22
April 13, 2021
13: Running Recovery 101
This week we're talking about RECOVERY and the vital role that it has in your training! What IS recovery and why is it important? Rest days vs. "Active Recovery" days What are the most effective recovery methods & tools? Post-Race Recovery -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
44:18
April 9, 2021
12: "Ready to Run Postpartum" with Julie Leonard, MS & Sarah Highland, MS, OTR/L
Thousands of runners get pregnant and give birth every year... but information about being a postpartum runner isn't nearly as readily available as it should be! Julie Leonard (@strongbodystrongmama) and Sarah Highland (@pelvicfloorandmore) are cutting through that dearth of information with their evidence-based "Ready to Run Postpartum" 10-week program specifically designed for postpartum runners to take the right steps, safely, toward strengthening their bodies and being able to return to running after giving birth! LISTENERS OF THIS EPISODE GET 20% OFF "READY TO RUN POSTPARTUM" WITH CODE RunningExplained20  In this episode, we talk about... Sarah & Julie's experiences as pregnant & postpartum runners/athletes "It's not normal to pee when you laugh" & other postpartum issues What's most important for postpartum runners to work on? The "Ready to Run Postpartum" program & how it works! -- JULIE LEONARD is a mom of 3 small children, a wife, and the founder of Strong Body Strong Mama. Julie is a Pre and Postnatal Corrective Exercise Specialist and holds a Master’s Degree in Exercise Science from the University at Buffalo. She was a competitive swimmer at the national level for over 15 years including in college and the Canadian Olympic trials. Julie coaches expecting and new moms in her in-home studio in Columbus, OH as well as working with moms from all over the world virtually. SARAH HIGHLAND is the owner of Pelvic Floor + More. She is an occupational therapist with 12+ years of experience and additional training to work as a pelvic floor therapist and prenatal/postpartum corrective exercise specialist. She provides home-based pelvic floor therapy to the Columbus, Ohio area. Most importantly, she is a mom to two very active littles! Running has always played a huge part in her life, and she is passionate about sharing this joy of movement by helping birthing people return to running safely! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
59:10
April 6, 2021
11: Dealing With Comparison, Guilt, & Mental Fatigue
How we FEEL about running is one of the most important things... so what do we do when things "feel" not so great? In this episode I discuss... -How do I stop comparing myself to other runners? -Dealing with guilt when you miss a run -What to do when a run doesn't go how you planned -Dealing with mental fatigue (wanting to stop) and mental 'burnout' on long runs -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:06:05
April 2, 2021
10: Running & Weight Loss with Steph Hnatiuk, RD (Steph The Runner's Dietitian)
My guest this week is Steph Hnatiuk, aka @steph.the.runners.dietitian on Instagram, and we're talking about RUNNING and WEIGHT LOSS! But if you're looking for answers on how many calories to eat, or what specifically your meals should be made of in order to lose weight, you won't find those answers in this episode. In this hour-long discussion, we talk about... The relationship we have with food Why does running make you so hungry? Why weight loss is so challenging, and why diet culture is damaging to athletes seeking performance goals HOW weight loss and calorie deficits can safely fit into your running Our weight loss expectations vs. weight loss reality Mythbusting what can and what won't help you in your weight loss goals (intermittent fasting, supplements, specific diets, meal timing) -- Steph Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and owner of Stephanie Hnatiuk Performance Nutrition. She helps runners of all levels achieve their personal best performance using her 3-step strategy- the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:03:57
March 30, 2021
09: Heart Rate Zones, HR Measurement, & Easy Running
In this themed episode, we discuss all things heart rate, and how easy running fits into the picture! ❤️ What's the difference between an HR strap and the heart rate sensor on your watch? ⁠ ⁠ ❤️ Heart rate zones - how to measure?⁠ ⁠ ❤️ Easy effort zone - why it matters, what it does⁠ ⁠ ❤️ "Low HR training" vs. being mindful of heart rate⁠ ⁠ ❤️ How heart rate is a TOOL for you to use⁠ ⁠ ❤️ Why all of this is just a guide!⁠ --  If you like the show, please remember to rate & subscribe!  TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
56:24
March 26, 2021
08: Injury Prevention & Returning from Injury with Physiotherapist Brodie Sharpe, Host of "The Run Smarter Podcast"
Ever gotten injured? Statistically, yes you have! I sat down with Physiotherapist Brodie Sharpe, Host of The Run Smarter Podcast to talk about how we should approach running injuries, how to reduce our injury risk, and what returning to running while dealing with an injury looks like! When can you address an injury while continuing to run vs. needing to take time off? Red flags for when injuries are serious How "time off" impacts fitness Why pure rest is not the best way to address injuries How to reduce injury risk What does returning to running after injury look like? Is it ever the shoes' fault? Find Brodie Sharpe on Instagram Link to The Run Smarter Podcast Link to The Breakthrough Running Clinic Brodie Sharpe has a Masters of Physiotherapy Practice and owns an online clinic treating runners. He is also the host of the Run Smarter Podcast where he teaches runners to make smarter training decisions to reduce the risk of injury, overcome current injuries and increase running performance.
01:06:47
March 23, 2021
07: Preparing for Marathon Training
The questions this week are loosely structured around a central theme: how do you prepare to train for a marathon? -When does "time on feet" become too much? Is there a point where the time needed to complete all the miles in your plan becomes too much? -What's the best way to prepare to do a marathon training plan? -How do you deal with being bored on long runs? -Can you do your speedwork on a bike and get the same benefits? GET THE BOOKS:  Anatomy for Runners by Jay Dicharry 80/20 Running by Matt Fitzgerald -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
01:09:02
March 19, 2021
06: Post-Partum Running, Pelvic Health, & Fit Pregnancy with Dr. Carrie Pagliano, DPT
My guest this week is Dr. Carrie Pagliano, DPT, a board-certified pelvic floor and post-partum expert helping women get and stay active both before & after pregnancy! We covered a lot of ground in this episode, including... What IS a pelvic floor and why it's important for all runners to be aware of their pelvic health (not just pregnant or postpartum women!) Being active during pregnancy - what's the guideline, and what's "normal"? Is Diastasis Recti preventable? The Post-Partum timeline: how to return to running after baby Dr. Pagliano's free "Return to Run" screening tool Signs of pelvic floor weakness? Why there's no such thing as "normal" when it comes to your pregnancy and post-partum experience! You can find Carrie on Instagram @carriepagliano, and at her website www.carriepagliano.com. If you're in the DC area, you can even make an appointment in person! Get it: The Return to Run Checklist ABOUT DR. CARRIE PAGLIANO Dr. Carrie J. Pagliano has been a dynamic leader in the areas of women’s/pelvic health for over 20 years. Dr. Pagliano received her Masters in Physical Therapy from the University of the Sciences in Philadelphia in 1999 and Doctor of Physical Therapy from University of St. Augustine for Health Sciences in 2007. Dr. Pagliano is a double Board Certified Clinical Specialist in Orthopaedics and Women’s Health. Dr. Pagliano served for 7 years on the Executive Board of the Academy of Pelvic Health Physical Therapy, a component of the American Physical Therapy Association (APTA), completing her term as Past President in 2021. She is an adjunct professor at Marymount University in Arlington, VA  Lynchburg University.  She also served as Instructor of Clinical Rehabilitation Medicine at Georgetown University School of Medicine.  She is an appointed Advisory Board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development. Dr. Pagliano speaks internationally in the areas of postpartum return to sport and integrative models of practice in pelvic physical therapy. She is a national media spokesperson for the APTA.  Dr. Pagliano is the founder of Carrie Pagliano Physical Therapy, LLC in Arlington, Virginia & The Real Moms’ Guide to Postpartum Digital course series for moms & postpartum professionals.  When she’s not kid wrangling or bringing pelvic health to the world, Carrie is an avid runner, yogi & crossfitter. -- Thanks for listening! If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
57:55
March 16, 2021
05: Weekly Q&A (March 12, 2021)
If you're interested in discourses on how lactate threshold training is related to your marathon pace, or how to get REALLY race-specific for the race you're training for (including the elevation profile of the course) this episode is for you!  This week's questions are... Picking the best recovery bath: ice baths or Epsom salt baths? Which is better for marathon training: tempo runs or long intervals? Figuring out pacing when running hills Starting easy runs too fast & dying at the end - help! Why do I scrape the inside of my calf with my opposite foot as I run? IF YOU HAVEN'T READ IT, YOU SHOULD: "Let Your Mind Run" by Deena Kastor, Olympic Bronze Medalist, Athens 2004 -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co
48:39
March 12, 2021
04: Running & Training with Tucker Grose, 2:49 Marathoner & Run Coach
In my first "Run Coach Chat" I talked with Tucker Grose from Training With Tucker (find him at @trainingwithtucker on Instagram!) about a wiiiiide range of training topics, including... -Why the marathon should NOT be the first distance you tackle -Common mistakes many runners make -Why qualifying for the Boston Marathon is so challenging (but what might help you get there) -Planning your training cycles and setting short- & long-term goals -Who can benefit from working with a running coach -Tucker's current training for a 100-mile ultramarathon! Follow Tucker on Instagram @trainingwithtucker! Tucker Grose lives and trains in Denver, Colorado. A lifelong runner, Tucker is currently training for his first 100-miler in June. He has been developing athletes for the past 10 years and specializes in helping endurance athletes who are moving up in distance or are seeking to improve from a performance plateau. He is a 7x marathoner, Boston Qualifier (2:49 PR), 7x ultramarathoner, and holds the Course Record for the Lost Cat 50k. -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠
01:03:53
March 9, 2021
03: Weekly Q&A (March 5, 2021)
This week I answered some really excellent and complex questions on the podcast!⁠ ⁠ Running & cortisol; is running every day bad for my cortisol and my adrenal health?⁠ What's the best run/distance to jump back in after finishing half marathon? ⁠ What are some of the best ways to build your base back up after taking some time off?⁠ Protecting and taking care of your knees, especially if you're very tall⁠ How can I curb "runner's stomach"?⁠ I've heard about the importance of the big toe in running. What's that about?⁠ Arm carriage! High like East Africans, low like Asians - does it matter?⁠ If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠
01:01:09
March 5, 2021
02: Running Nutrition with Cortney Berling, MPH, RD
Performance Dietician Cortney Berling, RD, (@eatwell.runbetter) joins the show as the inaugural guest on the Running Explained Podcast! Cortney is a former D1 runner, a running coach, and a Registered Dietician! In this episode, we talk about...  Common running nutrition mistakes  Running & weight loss  Anxiety around fueling correctly  Underfueling & RED-S  Pre-, during, and post-run fueling  "Fat-adaptation" & performance Find Cortney on Instagram @eatwell.runbetter! Cortney is the owner of Eat Well, Perform Better LLC --- BOOKS WE MENTION Roar by Dr. Stacy Sims Finding Your Sweet Spot: How to Avoid RED-S by Rebecca McConville MS RD
53:18
March 2, 2021
01: Running Explained Q&A (February 26, 2021)
The inaugural "this is actually being recorded as a podcast" episode! Today we talk about... -What's the difference between a neutral & a stability shoe? -My easy HR is always high but my RHR is pretty low. Should I ignore? -How can I notice if I have an unhealthy addiction to running or exercise? -Any advice for my first race or race day etiquette I should know? -How can intervals be leveraged to build aerobic capacity as well as speed? -Foot care & blisters?
01:01:16
February 26, 2021