The Running Explained Podcast
Hosted by multi-certified run coaches Amanda Katz and Nick Klastava, this podcast offers science-backed advice for runners of all levels. Topics include injury prevention, fueling strategies, race day tactics, and expert interviews. It aims to help listeners improve their running performance through practical, evidence-based insights.
Episodes
Olympian Carrie Tollefson Chicago Marathon From the Broadcast Booth, Running Identity, and Finding Joy
Olympian Carrie Tollefson joins Coach Amanda and Coach Nick days after broadcasting the 2026 Chicago Marathon. Carrie made the 2004 Olympic team in the 1500m, won five NCAA titles at Villanova, and now runs her mouth more than her legs (her words) as a marathon broadcaster and host of the C Tolle Run podcast.In this episode, we cover:• What the Chicago Marathon looks like from the finish line broa
Marathon Recovery and Why Recovery Starts Before Race Day
How long should you rest after a marathon? Coach Amanda (fresh off her fall marathon) and Coach Nick cover marathon recovery from taper week to your first run back.Pre-race recovery: why sleep across your whole training block matters more than the night before, packing a carb-load cooler for race travel, compression socks vs. calf sleeves on flights, protecting your social battery, and how long a
Runner Q&A with Sports Dietitian Stevie Lyn Smith: Carbs Per Hour, Ferritin, Burnout, and First Marathons
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 jugg
Bone Density, Menopause & Marathon Training
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
Ferritin, Iron & Anemia and What the Labs Really Mean
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
Strength Training for Runners: The 5-Move Formula You Need (w/ Natalie LaMendola, DPT)
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 (s
The Carb Ceiling Myth and What Actually Fuels a Long Run
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
Bone Health for Runners and the Injury Warning Signs You're Ignoring w/ Dr. Hoyt
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, peri
How Many Marathons Is Too Many? w/ Coach Corky
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 pacin
Run Clubs Get a Bad Rap. Here's What's Actually True
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
REDs Explained, Why Underfueling Doesn't Have a Look w/ Dr. Melissa Lodge
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
More Salt Isn't the Answer: Summer Fueling and Hydration w/ Stevie Lyn Smith
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,
Running Boston at the Back of the Pack: What Really Happens When the Crowds Leave w/ Avelyn
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, runn
Trail & Ultra Running 101: Community, Mud, and Why Nobody Asks Your Finish Time
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
Who Are You Really Racing? Chip Times, Cheating, and the Integrity of Running
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
The Off-Season Is Part of Training, How to Recover & Rebuild After a Big Race
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 th
Motherhood, Ultras & Letting Go of Perfection with Francesca Barbetta
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 w
ADHD, Anxiety, and Running: What No One Talks About with Mary Johnson
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 wh
Men’s Mental Health in Running: Breaking the Silence with Jason Bahamundi
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
Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney)
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
If We Could Start Running Over, We’d Do These 6 Things Differently
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 sma
Race Day Prep: The Complete Blueprint to Run Your Best Race
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 bluepr
Injured, Not Broken. How Runners Rebound after Setbacks w/ Carrie Jackson & Cindy Kuzma s6e10
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
Late Start? You're Not Behind! Chasing Olympic Dreams w/ Gabi Rooker s6e9
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, lea
Women in Sports Media and Running Storytelling w/ Ashley Mateo and Olivia Witherite
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 ne
How to Rehab and Return to Running After Injury w/ Dr. Vicky Sekely
Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjnIn 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, a
The Hidden Struggles of Endurance Athletes with Stephanie Roth-Goldberg
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 athl
Caring is Cool - A Discussion of Excellence with Author Brad Stulberg
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 t
The Highs & Lows of Competitive Running with Professional Runner Erika Kemp |s6e4
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 significanc
Fueling for Spring Races: Insights from Holley Samuel
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, practi
s6/e2 Who Gets to Run Freely? with Alison Mariella Désir
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 e
s6/e1 8 Proven Ways to Make Your Running Routine Last
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 be
Passing the Baton: The Next Era of Running Explained
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 listene
Season 5 Wrap-Up
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: Our newsletter The Weekly Stride: https://www.runningexplained.com/Our YouTube channel: https://www.youtube.com/@runningexplained Training plans: https://www.runningexpl
s5/e29 (RE-RUN) How to Get Faster on Low Run Volume Training with Kim Nedeau, CES
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
s5/e28 Running Shoe Reviews, Ethics, and Evolution with Kofuzi
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:How Kofuzi turned his casual runs int
s5/e27 (RE-RUN) Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD
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 intens
s5/e26 (RE-RUN) How to Stop Comparing Yourself to Other Runners with Coach Nick
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 w
s5/e25 Gummy Bears, Hobbiton, and Doing “Just Enough”: A Real Runner Chat with Dr. Marie Whitt
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– What happens when your miles slow way down in the summer heat– Shoes, Hobbiton, Regency costumes, and other delightful detours– The “minimum effec
s5/e24 Breaking4, Boston Qualifying Changes, and the Big Business of Women’s Sports with Jonathan Levitt
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 t
s5/e23 Running Nutrition 101 (The Redux) with Cortney Berling, RD
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…Should I eat before my run? Why? When? What??How much fuel do I ACTUALLY need during lon
s5e/22 Juggling Miles, Work, and Life? Here’s the Recovery Talk You Need with Dr. Logan Sherman
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 traini
s5/e21 Training Load: Too Much, Too Little, or Just Right? with Coach Elisabeth
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 accu
s5/e20 How to Run Around The Whole World with Marie Leautey
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 ov
s5/e19 How to Think Like A Runner with Jeff Horowitz
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
s5/e18 Mastering the Basics: Run Types + Using Alerts for Better Training
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
s5/e17 An Unwelcome Twist: Everything You Need to Know About Coming Back from Ankle Sprains with Dr. Lauren LaPierre, DPT
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 sp
s5/e16 Your Diet Might Not Suck...But the Advice You’ve Heard Might! with Zoë Rom and Kylee Van Horn, RDN
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 cons
s5/e15 Move Better, Run Faster: The Key to Efficient Running with Samuel Stow
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 e
s5/e14 Can Mindfulness Make You A Better Runner?
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, an
s5/e13 Race Day with Family: How to Travel, Run, and Parent Like a Pro
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
s5/e12 A Classic Q&A Episode (& Special Announcement!)
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 fro
s5/e11 Redefining Your Athletic Identity as a Multi-Sport Athlete with Alex Parker & Meredith Root
In this episode, I’m joined by Alex Parker and Meredith Root, co-owners of Tactic Nutrition—two amazing athletes and coaches who are runners AND... compete in CrossFit, strength training, cycling, and more. They’re here to talk about how embracing your identity as a multi-sport athlete can not only help prevent burnout but also make you a better overall athlete.But it’s not just about doing differ
s5/e10 Taking The Ultimate Running Vacation – No Races, Just Adventure! with Michael Mazzara of Rogue Expeditions
This week on The Running Explained Podcast, we’re talking about a different kind of destination—the kind that comes with epic views, cultural immersion, and no clock in sight. I’m joined by Michael Mazzara, CEO of Rogue Expeditions, who’s on a mission to redefine what it means to run and travel.Michael shares how Rogue Expeditions creates immersive, joy-filled running experiences around the world—
s5/e09 Injury Management 101: What Every Runner Needs to Know with Alyssa Ford, DPT
We all know the struggle: you're training hard, you're feeling strong—and then, boom, that injury hits. Whether it’s a sharp pain that stops you dead in your tracks or a lingering ache that just won’t quit, we’ve got you covered in this episode with physical therapist Alyssa Ford, DPT, where we dive into the emotional and physical journey of dealing with running injuries—and how to come ou
s5/e08 Running Across America: Kallup McCoy’s 3,000-Mile Mission for Healing and Hope
Coach Elisabeth is joined by Kallup McCoy, a running coach, personal trainer, marathoner, Ironman, and founder of RezHOPE, a nonprofit supporting individuals in recovery. Kallup’s incredible story of transformation is a testament to the power of resilience, purpose, and community support.From battling drug addiction at the age of 11 to completing some of the toughest endurance races in the world,
s5/e07 How Much Does Running VOLUME Matter For Your Goals? with Jason Fitzgerald
In this episode, Coach Elisabeth chats with Jason Fitzgerald, the founder of Strength Running, about how much running volume, i.e. how much you in a week, matters for your goals. They tackle the big questions: Can you really race your best on fewer runs? How important is volume for serious performance? What role does cross-training play in your overall training plan? And, spoiler alert—junk miles
s5/e06 Carb Loading for the Boston Marathon with Caila Yates, RD
In today’s episode, I’m joined by Caila Yates, RD, a registered dietitian with deep expertise in sports nutrition and eating disorders. Together, we dive into one of the most crucial strategies for marathon runners—carb loading—and why it's so important, especially for those eyeing the Boston Marathon!Caila walks us through the science behind carb loading, giving us practical tips to implement it,
s5/e05 Running Against Time: Overcoming the Anxiety of Aging and Unmet Goals with Sara Manderscheid
In today’s episode, we’re tackling an exciting and empowering topic that every runner can relate to—how to keep chasing your running goals, no matter how the years go by! The fear of running out of time to achieve your biggest dreams is something most of us have felt at some point. But guess what? Time doesn’t have to be a limiting factor—it can be your ally! Whether you’re wondering if you still
s5e/04 When You Can’t Run Anymore: A Story of Grief, Growth, & Resilience with Dr. Kate Mihevc Edwards PT, DPT, OCS
In today’s episode, we’re diving into the inspiring and emotional journey of Kate Mihevc Edwards, a runner who turned her love for the sport into a career as a physical therapist specializing in running medicine. But her story isn’t just about the miles she’s logged or the strides she’s taken in her profession—it’s about facing life-changing challenges and finding a new way forward.Kate takes us t
s5/e03 Run Your Best in 2025: The Top Trends You Can’t Ignore with Ashley Mateo
Get ready for a deep dive into the hottest trends in running for 2025! Coach Elisabeth teams up with running journalist and coach Ashley Mateo to explore all the exciting advancements happening in the world of running technology, nutrition, and gear. From the latest gadgets to fueling strategies that actually work, this episode is packed with insights that will level up your running game!Ashley, b
s5/e02 The Runners Who Became Coaches: Our Stories! with The Running Explained Coaching Team
Coaching isn’t just about writing workouts—it’s aboutguiding, supporting, and adapting to each athlete’s needs. This week, Coach Elisabeth welcomes FIVE of the Running Explained run coaches to chat about their coaching journeys, favorite races, fueling strategies, and whatreally matters when guiding athletes. From breaking down common coaching myths to exploring the deep impact of the coach-athlet
s5/e01 The Science of Habit Formation: Building Habits & Behaviors That Support Your Running Goals! with Karin Nordin, PhD
Welcome to Season 5 of The Running Explained Podcast!IT'S BAAAAAAAACK!What does it really take to change our habits, stay consistent, and build a mindset that supports our goals? In this episode, Dr. Karin Nordin, owner of Body Brain Alliance, joins Coach Elisabeth to break down the psychology of behavior change, motivation, and consistency, particularly in the context of running and exercise. The
Hiatus Announcement
The Running Explained Podcast is taking a hiatus for the next few months but Coach Elisabeth will be back!
s4/e31 Where Does My Performance Anxiety Come From? (& How Can I Make It Go Away??) with Emily Perrin, LCSW
"Why can't I just THINK my way out of performance anxiety?? I should be mentally tougher!!" Have you ever had this internal struggle? In this episode, former Division I athlete and licensed mental health therapist Emily Perrin flips the script on "mental toughness" and dives deep into the richer, more holistic concept of resilience. Emily helps us understand how resilience—
s4/e30 How Much Faster Can I REALLY Get as an Adult Runner? with Matt Chittim
In this episode of the Running Explained podcast, I had the pleasure of chatting with Matt Chittim, coach and host of The Rambling Runner Podcast, about the incredible potential that runners have, no matter when they start. Matt and I dive into how age doesn't have to limit your running goals and why consistent training—what we call "training age"—is so crucial to reaching your full
s4/e15 Quitting Alcohol & Finding Running with Luc Zoratto @marathon2sobriety
This one is for my sober and sober-curious runners out there!! Luc Zoratto's journey into running and sobriety is a tale of community, empowerment, and self-discovery. After being in the "sober closet" for 5 years, he decided to share his sobriety journey publicly on LinkedIn after hitting a major milestone: qualifying for the Boston Marathon. Today, we're talking about quitting
s4/e29 Rewiring Your Brain & Body for Better Running with Jay Dicharry, MPT, SCS
Get ready to level up how your body MOVES! In this episode, biomechanical expert Jay Dicharry dives deep into the art and science of running with the second edition of his book, Running Rewired (seriously, go buy it), breaking down why movement quality is the secret sauce to staying injury-free and improving your form. Jay explains why mobility, stability, strength, and power aren't just buzzw
s4/e28 Smash Your Mental Blocks & Perform Like a Champion with Sports Psychologist Ashley Eckermann, MS, MPM
Does it sometimes feel like there is an actual barrier preventing you from achieving a goal? In this episode, Coach Elisabeth sits down with sports psychologist/mental performance coach (and, of course, endurance athlete enthusiast) Ashley Eckermann, to explore how our thoughts control our outcomes and WHY we run into these mental blocks!
From cultivating belief in oneself, to visualization exerci
s4/e27 Paris Preview: The 1500m Battle, Sifan's Triple, the Battle of the Marathon GOATs , & more!
DUN-DUN-DA-DUN the Olympics are here! Coach Nick Klastava lends his analysis to this episode looking the major battle in the men's 1500m, the superstars in the women's 1500m, Sifan Hassan's decision to TRIPLE with the 5000m, 10000m, & marathon, and the battle of the Marathon GOATs: Kipchoge vs. Bekele. Who will come out on top??
s4/e26 Caffeine
VROOM VROOM, BABY! Caffeine is THE most widely consumed psychoactive substance in the world, and it's one of the most commonly available ergogenic aids (i.e. substances that can improve athletic performance). In this episode we talk about the research behind caffeine and its effect on endurance performance, "fast" and "slow" metabolizers, dosing, timing, the placebo effect,
s4/e25 “Why Am I Gaining Weight During Marathon Training?” and Other Questions About Weight & Body Composition with Holley Samuel, RD
"Why am I GAINING weight in marathon training?? I'm running so much!" This week Holley Samuel, RD, returns to the pod for a conversation about weight loss, weight gain, 'weight anxiety', performance, health, and so much more!
KEY HIGHLIGHTS
Reasons for Weight Gain During Marathon Training
Shifting the Focus from Appearance to Performance and Health
Embracing Body Changes
s4/e24 Heat Series Part 2: Heat Acclimation, Cooling Strategies, & Hyperhydration
HOW TO RUN BETTER IN THE HEAT: everything you need to know about heat acclimation/acclimatization, heat adaptation benefits, how long those benefits last, passive vs active heat training methods, cooling strategies, and hyperhydration!
KEY TOPICS
Differentiating Heat Acclimation and Heat Acclimatization
Methods of Heat Training for Runners
Benefits of Heat Acclimation for Runners
Physiologi
s4/e23: Heat Series Part 1: Why Running in the Heat Slows You Down So Much
IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run
Chapters
00:00 - Introduction and Overview
02:26 - Running in the Heat: Performance Impact
05:26 Thermoregulation: Maintain
s4/e/22 How Mobility Can Help Chronic Injury & Improve Running Performance
Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@alphaprojectphyzio) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance
s4/e21 Data Driven Training for the Everyday Athlete with Jonah Rosner, MS, CSCS
DATA DATA EVERYWHERE! VO2max, heart rate, training status, body battery, sleep score, intensity zones, HRV, heat acclimation status, training readiness, cadence, ground contact time, vertical oscillation... HOW DO YOU SORT THROUGH IT ALL?
Sports scientist Jonah Rosner, MS, CSCS, is here to help YOU understand 1) what's important and what's just noise, 2) how to accurately gather data, and
Summer Preview & Your Running Wisdom
"This is not an episode of The Running Explained Podcast" ;-)
UPCOMING EPISODES INCLUDE:
The Updated Running in the Heat Episode
Binge Eating in Distance Runners
Paris Olympics Preview
Data-Driven Training for the Everyday Runner
Why Do I Keep Getting Injured?
Hydration & Dehydration
s4/e20 "Zone 2" 101: Everything You Need to Know with Dr. Lisa Mitro, DPT (@dr.lisa.dpt)
LET'S TALK ABOUT "ZONE 2"!! Dr. Lisa Mitro rejoins the show to share her Zone 2 running journey, and we talk all about the importance of this intensity zone for runners, what it is, how to find it, and so much more!!What IS "Zone 2"? What are we ACTUALLY trying to achieve here?How easy running can help prevent injuryEmbracing slowing down (& how to convince runners it&#
s4/e19 Can You Do TOO MUCH Base-Building? & Other Questions Answered! with Coach Elisabeth
ONE-TAKE Q&A RETURNS!! Answering extra questions from a recent Instagram story Q&A, Coach Elisabeth takes on YOUR questions about running, training, racing, and more! Learn about...
Tapering for a week-long running event
Can you do TOO MUCH base-building??
Keeping HR low while trying to increase cadence
Adding an extra day of cross-training late in marathon training
Handling race week nerv
s4/e18 Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD (@doclyssfitness)
This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and go
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