The Running Explained Podcast

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

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

- What role do our calves play when we run?

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

-The Achilles tendon and what it does

-Common Achilles-related injuries

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

-And more!

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

What is pain? No, not the suffering we experience in a race or hard workout, but ACTUAL pain? Physical therapist Dr. Megan Waples, PT, DPT of @perfectstridept joins the show today to talk to us about pain!

• What is pain?
• Is pain always a bad thing?
• The difference between the "pain of racing" vs injury-related pain
• Is where you feel pain always where the issue is?
• Is inflammation always bad? Considering RICE for injury management
• Acute injury vs overuse injury vs chronic injury
• Chronic pain & cortical smudging
• Why it's emotionally challenging to rehab an injury
• Ways to "hack" your brain when you're going through rehab
• Talking about chronic pain
• Lifestyle factors that can help recovery

Dr. Megan Waples (PT, DPT) is a former collegiate cross country and track athlete (Emory University) who now works with endurance athletes at Perfect Stride Physical Therapy in New York City. She has a special interest in helping runners get back to training pain-free. https://perfectstridept.com/megan-waples/

What can perimenopausal athletes do to support their health and training? Well, let's start with nutrition! Registered Dietitian Brooke Czarnecki, RDN, LD of Intentful Nutrition (@intentfulnutrition) joins the show today to talk about perimenopause, being an endurance athlete in perimenopause, and what you can do to support your health and performance during this time!

What is perimenopause?

Why it's a tricky time for runners specifically

What are the symptoms of perimenopause? What's normal and NOT normal?

Why the traditional advice of "eat less, move more" won't apply to you as a runner when addressing body composition changes

The role of PROTEIN! What do you need? How does that change?

Do your micronutrient needs change in perimenopause?

Do intra-run nutrition recommendations change?

What about running with insulin resistance?

Weight loss drugs; what's the deal?

and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

-- Brooke Czarnecki, RDN, LD is the founder of Intentful Nutrition, where she helps you understand the what, why, and how behind your nutrition. Her mission is for all individuals to tune out diet culture, understand their unique definition of health, and for all individuals to treat their body with dignity and respect.

https://intentfulnutrition.com/

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

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

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

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

-Ways to modify your training appropriately as a masters runner

-Nontraditional microcycle lengths

-Normal wear & tear vs running related injuries

-Addressing low-grade back pain

-Reframing what "competitive" means for you

-and more!

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

What's the difference between preventative work and rehabbing an injury? What is a physical therapist considering when you're coming in with an injury versus creating a preventative framework or targeting performance optimization? Dr. Marie Whitt, DPT (@dr.whitt.fit) rejoins the show to talk all things rehab vs prehab!

• What is rehab vs prehab?
• Differences in phases of injury rehab: where we start and where we're going
• Load, reps, and frequency
• Is rehab/prehab also strength training?
• When exercises serve more than one function (strength? mobility? power?)
• Time-savers for including "all the things" in your training
• How much strength training do you REALLY need?
• Key exercises to build strength and power
• Explosive vs reactive strength
• When is it time to see a physical therapist?
• FREE Strength Guide from Dr. Marie Whitt: https://drwhittfit.ck.page/strengthchallenge 

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

https://www.drwhittfit.com

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

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

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

Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life. https://holleyfuelednutrition.com

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

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

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

https://300poundsandrunning.com

https://slowafrunclub.com

What is fatigue? What causes it? What can we do to improve our fatigue resistance? Exercise physiologist Dr. Phil Batterson, PhD (@criticalO2) joins the show today for a deep dive into the science of muscle fatigue in endurance athletes!

• What is "fatigue" and why does it happen?
• How your muscles and your mitochondria work
• How can we develop FATIGUE RESISTANCE to become better endurance athletes?
• Understanding the limits of our aerobic endurance and anaerobic endurance
• ...and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Phil Batterson is an avid endurance athlete, and recently received his PhD in human bioenergetics from Oregon State University where he primarily studied how exercise remodels your mitochondria. He is the founder of Critical Oxygen where he teaches athletes and coaches physiological principles to help maximize endurance performance. 

HOW can you be an informed consumer of sports nutrition products? How can you critically evaluate the claims set forth by different sports nutrition companies, sort through the BS, and find the best products for you? Sports Dietitian Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) joins the show to help us become more informed consumers and understand different marketing pitches for sports nutrition products

• Trends in sports nutrition products & marketing
• Special claims and how certain products try to differentiate themselves
• What's the deal with products marketed as "low sugar"?
• A peek behind the curtain of endorsement deals and your favorite runners promoting specific products
• Understand slow vs. fast carbs
• How to "read the label" on your sports nutrition products: what to look for & what you're looking at
• Marketing buzzwords
• Electrolytes!!
• Other sports nutrition products: protein powder, collagen, pre-workout, caffeine, creatine, etc
• and more!

Stevie Lyn has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full Ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance. As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being.

While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.

What does foam rolling actually DO and how can you include it appropriately in your training? What about percussion massagers? What is fascia, and what does it do? Does KT actually work? Physical Therapist Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) returns to the show to help us understand how these tools can help (or hurt, if used incorrectly) you as a runner?

• Foam rolling 101
• What's the most effective way to utilize a foam roller?
• Understanding fascia
• Percussion massagers; yay or nay?
• Learning the difference between "tightness" and "weakness"
• Static stretching
• Fascia flossing, scraping, and the Graston techniquer
• Does KT taper ACTUALLY do anything?
• and more!

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

In this mid-week Q&A episode with Coach Elisabeth, we tackle 3 recent questions from runners:

• What's going on with all these marathoners who run massive PRs (30-40 minutes or more) from their 1st to their 2nd marathon?
• Can I still get faster as a masters (over 40) runner
• Why is my watch VO2max decreasing/why does my watch say my run was "unproductive"?

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠!
• ⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

Should you train by TIME or train by DISTANCE? ...or both? Coach Elisabeth breaks down time-based vs distance-based training, the pros and cons of each, and what we're ACTUALLY targeting in our training

• Training plans written to time vs distance
• WHY and WHEN time vs distance is more appropriate
• Distance-based training applied to athletes of different paces
• What happens on runs of different lengths
• Workouts of different distances vs durations
• How to convert a distance-based plan into a time-based one
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠!
• ⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

What do you get when you run all six of the Abbott World Major Marathons: Berlin, Chicago, London, New York, Boston, and Tokyo? You get a special medal and a place on the short list of runners who have accomplished such a feat! Marathoner, journalist, and coach Ashley Mateo (@ashleymateo) joins the show to talk about her Six Star journey!

• What does it mean to run these 6 races?
• The logistics of running a major marathon (sometimes in a different country)
• Goal setting when you're running a huge race
• The pressure we put on ourselves to perform a certain way when the stage is big
• The differences in the different courses
• What you can - and cannot - control on race day
• and more!

Ashley Mateo is an award-winning journalist whose writing has appeared in outlets including The Wall Street Journal, TIME, Runner's World, Women's Running, Men's Journal, Health, Women's Health, and more. She's also a 13x marathoner and an RRCA- and UESCA-certified running coach based in Denver.

Coach Elisabeth recaps running the 127th Boston Marathon this past Patriots Day! Learn about... the uphills, the downhills, the good, the bad, and the ugly of running a quad-shredding course like this one!

Ultramarathons are a big commitment… can you still train for one with limited availability? Coach Kelly Vigil (@moremilesmorefun) is here to talk about her experience training for a 50k on top of being a full-time working mom of 3 kids under 5!

-The importance of base-building

-Finding the time; what does that look like?

-Time on feet vs specific distance targets

-Learning to be flexible!

-What worked well & what she’ll change for next time

-And more!

Kelly is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and 2ultramarathons. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!

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Looking for MORE with your training? Train with Running Explained!

-TRAINING PLANS for a variety of distances & experience levels available!
-TRAININGPLUS Programs: 5+ hours of education, training plan, & coaching consult!
-GROUP COACHING: Biweekly group coaching calls, 5+ hours of education, & training plan!
-1:1 RUN COACHING: 100% personalized programming, education, feedback, & more!

Learn about your IMMUNE SYSTEM and how endurance running affects it! Immunologist Dr. Yasmin Mohseni, PhD, joins the show this week to talk about running and our immune systems, including...

• The basics of what our immune system is and what it does
• Is exercise good for our immune system? Why?
• What's going on when we feel like we're "getting sick" after a very hard run or a very hard race; are we actually getting sick?
• ARE we more likely to get sick after a hard workout or race (the "open window" hypothesis)?
• "Immune-boosting" things & what we can actually do
• Stress & the immune system
• Running when sick/COVID & the recovery timeline
• and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

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Yasmin Mohseni, PhD, an immunologist specializing in the research and clinical translation of immunotherapies, develops strategies to produce cell and gene therapy products. Her groundbreaking work focuses on engineering the immune system that applies to cancer, autoimmunity, and solid organ transplant rejection. Her most recent work involves developing and manufacturing immunotherapy for different cancers. On Instagram and TikTok, she has found purpose in sharing and explaining the science of immunology and the latest research to the everyday person!

https://www.instagram.com/doctor.yas_

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
• 1:1 Run Coaching spaces are available; learn more at the link in bio!

What IS discipline and how do we cultivate it? Do you struggle to stay "motivated" and be consistent? Do you believe that discipline is about sacrifice, denial, and rigidly inflexible scheduling? Coach Elisabeth explores the concepts of discipline, motivation, and willpower in this solo episode!

Discipline & willpower are often associated with self-denial, with struggle, with sacrifice, but that's the wrong way to approach behavior change. Self-discipline is the ability to manage your thoughts, emotions, or behavior in the face of temptation in order to achieve a specific goal, and what your GOAL is and WHY you’re doing it feed into your ability to be consistent in working towards that goal. Learn about extrinsic vs intrinsic motivation, process vs outcome goals, and how our available resources impact our ability to be consistent in the long term!

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Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster runners. Find her at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms.
TRAIN WITH RUNNING EXPLAINED:

Training Plan Finder Quiz

Group Coaching for Marathon & Half Marathon

1:1 Private Run Coaching

...and more!

How do we get better at racing? We need to race! Racing is a skill that is developed through experience, and yes, you'll make some mistakes along with the way - that's NORMAL. Coach Sara Manderscheid joins the show to discuss the lessons we can learn from racing, how to learn the RIGHT lessons from your races (good or bad!) and more!

• What do we mean when we say "racing is a skill"?
• Racing enough to develop the skill of racing without racing all the time!
• How do you communicate about racing & race planning with someone who is new or never really raced before?
• What do we mean when we say "the goal is to finish strong" in a race?
• What do we mean by "peak fitness" and why can't we race our fastest possible races all the time?
• Troubleshooting common race errors and what we can learn from them
• "I was trying to run faster but my legs wouldn't turn over!"
• "I kept pushing harder and harder but my pace kept slowing down!"
• "I went out at xx pace... why couldn't I hold it?"
• "It felt like my whole body just shut down at mile (10/16/22, etc) - what happened?
• "Why do I need to adjust my race plan when it's hot/humid, etc?"

Sara's mission is to deliver customized training plans, motivation, inspiration, and support for committed runners looking to take their training to the next level. She meets the athlete where they are to create the right plan for them. Running gets to fit into life, not the other way around. With over 15 years of running experience and knowledge, Sara's goal is to help each individual become the strongest version of themselves. Showing up for yourself is the first step, Sara is right there with you in the process to discover your potential and breakthrough to new levels - as a human and as an athlete! ❤️

https://elevateyourrunning.com/

Running is many things; it's therapeutic, it's good for our mental and physical wellbeing, and it's probably part of your mental health management! But running ISN'T therapy or a replacement for therapy. Therapist & coach Sarah Strong, MSW, LCSW (@the_trail_therapist) joins the show to talk about this and the ways that we can make sure that we're using running responsibly for our mental health!

• Running isn't therapy, but running can be therapeutic; what do we mean by that?
• What running can & can't do for mental health
• Ways that running may contribute to or exacerbate underlying mental health conditions
• The difference between running for exercise & mental health management and training seriously for a big performance goal
• Access to therapy & healthcare equity
• Some signs that talking to a therapist might be better than going for a run
• and more!

Known online as The Trail Therapist, Sarah Strong is a Licensed Clinical Social Worker and running coach who is passionate about helping runners have a healthy relationship with their sport, their body, and themselves. Whether she’s training for an upcoming ultra, providing hiking based mental health services or chasing after her kids and dog, you can find Sarah on her local Colorado Front Range Trails most any day of the week. Nature, movement, and mindfulness are the foundation of her therapeutic practice.  In addition to her work as a therapist, Sarah also coaches with Microcosm Coaching and Revolution Running and volunteers her time with Bigger Than The Trail. You can find Sarah’s mental performance coaching programs and courses at the-trail-therapist.teachable.com.

This week's episode is a RUNNER Q&A! Coach Elisabeth answers questions about warm-ups, "glute activation", how to find your race pace when you're doing mostly easy running, WHY our runs are (often) of different lengths during the week, a first marathon pep talk, and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
• 1:1 Run Coaching spaces are available; learn more at the link in bio!

What role does nutrition play in injury prevention & injury recovery? What can you do to reduce your injury risk, and how can you support your injury recovery with nutrition? Registered Dietitian Steph Hnatiuk (@steph.the.runners.dietitian) joins the show to help us understand the relationship between injury and nutrition!

• The role underfueling plays in increasing injury risk
• Carb restriction & Relative Energy Deficiency in Sport (RED-S)
• What your body needs when it's injured (hint: it's not restriction!)
• Fear of weight gain when injured
• Ways we can use nutrition to support the recovery process
• Fasted training/"earning" your food
• Obsession over "burning calories" when injured
• Bone health & nutrition
• Key nutrients to support injury recovery

Steph Hnatiuk has been a Registered Dietitian and Fitness Coach for over 10 years and has helped thousands of people improve their eating habits, get big results, and develop a better relationship with food. She helps runners of all levels achieve their personal best performance using her 3-step strategy: the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com

How do you learn to TRUST that the process is working? How do you learn to TRUST yourself instead of trying to be "perfect on paper"? How do you become OK with your goals taking longer than you want to achieve? Coach Angie Brown, DPT, of @realliferunners, joins the show to talk about TRUST: learning to trust the process and trust yourself!

• Common misconceptions about the process
• Why is it so hard to learn to trust ourselves?
• Getting frustrated & overwhelmed when you're trying to do "all the things" at the same time
• When our ego gets in the way
• Letting go of instant gratification 
• Learning to tune into your body, not your watch
• What if it takes longer than you want to reach your goals?
• Focusing on the process, not the outcome
• Not letting a single bad workout or race destroy your confidence  
• And more!

Dr. Angie Brown, DPT is a mom, wife, entrepreneur, coach, and physical therapist that is the founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown. She loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older.

Website: https://www.realliferunners.com/

Email: support@realliferunners.com

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

Facebook: https://www.facebook.com/realliferunners

YouTube: https://www.youtube.com/@realliferunners 

TikTok: https://www.tiktok.com/@realliferunners 

PLYOMETRICS! What place do they have in an endurance runner's training? Dr. Matt Casturo, DPT, CSCS (@themovementsystem) joins the show to introduce us to plyometrics for endurance runners!

• What are plyometrics?
• "Sport-specific" training vs "general fitness training"
• Muscle fiber types and "explosive" power
• The Stretch-Shortening Cycle
• Tendons!
• WHY an endurance runner might want to include plyo
• How to SAFELY introduce plyo into your training
• and more!

The Movement System was created by Matt Casturo, Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, to improve your understanding of human movement and make the world stronger. Matt received his Doctorate in Physical Therapy from The Ohio State University in 2021, and his Bachelors in Exercise Science from The Ohio State University in 2017.

You've probably heard about "macros", but what about "MICROS"? Micronutrients are a key component of nutrition for both health and performance, and sports dietitian Kirsten Screen (@screennutrition) is here to teach us all about them!

• What are micronutrients?
• "Micros" vs 'Macros"
• Key micronutrients for endurance athletes
• Electrolytes, iron, Vitamin D, and more
• How to make sure you're getting ENOUGH micronutrients
• Common deficits & causes
• Supplementation: yay or nay?
• And more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Kirsten Screen, MPH, RD, LD is a Registered Dietitian of nearly 20 years. She and her team at Screen Nutrition work with active/athlete adults to support full body function through nutrition. Their focus is on reducing symptoms & increasing performance by supporting gut health and hormonal balance through nutrient resources. Screen Nutrition supports clients in 1:1 and group settings, as well as through self-led resources. Find them on Instagram at @screennutrition or on the web at screennutrition.com

How much of performance is mental vs physical? Is that something you can even quantify? Probably not, but the two are clearly inextricably linked. Mental Performance Coach Shannon Mulcahy (@mulcahyperformance) joins the show this week to talk about the role your MIND plays in your performance!

• What do we mean when we talk about the mental side of performance?
• The toxic side of telling someone anything is possible if they want it enough
• "Mental strength" vs "mental toughness"
• Setting goals & including mental performance skills
• Self-talk & skill-building
• Performance anxiety
• and more!

Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice helping athletes to train their minds like they train their bodies. Based in Columbia, Maryland, Shannon holds a Master’s in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide in her 8+ years of industry experience. When she’s not working with athletes, she can be found on a trail or in a lake training for her races. Connect with Shannon on Instagram @mulcahyperformance or explore the current services and resources at mulcahyperformance.com

What's the deal with... supershoes? The Doctors of Running (@doctorsofrunning) Matthew Klein, PT DPT PhD(c) OCS GCS FAAOMPT, and Nathan Brown, PT DPT OCS, are here talk all things CARBON PLATES, fancy foams, performance improvements (maybe...?) and more!!

• What IS a "supershoe"?
• History of this new generation of footwear
• Getting nerdy about foams
• What does the "plate" actually do?
• Supershoe geometry
• What does the science say about what these shoes DO?
• If, how, and when to wear a plated shoe
• Do stability plated shoes exist?
• Is this CHEATING? 

Doctors of Running (formerly Kleinruns DPT) was founded by Dr. Matt Klein as a way for him to share his thoughts and learn more about footwear, biomechanics, physical therapy, rehabilitation, running, and performance.  It continues to evolve to this day to meet the needs of those who contribute, those who read/visit and those looking for assistance. 

https://www.doctorsofrunning.com

https://www.facebook.com/doctorsofrunning

https://www.instagram.com/doctorsofrunning

https://www.youtube.com/@doctorsofrunning

https://twitter.com/DoctorsRunning

Welcome to Season 3! Dr. Matt Minard, DPT, CSCS, founder of Learn2Run, joins Coach Elisabeth for the first episode of 2023 for a deep dive on running cadence.

WHAT is running cadence?

WHEN does cadence matter?

WHO should pay attention to cadence?

Learn about optimal cadence, the relationship between cadence and speed, cadence and stride right, and more in this wide-ranging conversation about running cadence!

Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.

https://www.instagram.com/learn.2.run

https://www.tiktok.com/@learn.2.run

www.l2rsmartersaferfaster.com

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Coach Elisabeth breaks down 5 lessons & reflections from 2022 in this final episode of the year, including....

• Stress is stress
• You can't always get what you want
• A little speed goes a long way
• An object in motion stays in motion
• Being in shape is awesome; getting into shape sucks

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Let's finish up 2022 with an old-fashioned listener Q&A! Coach Elisabeth goes through a variety of listener-submitted questions in this second-to-last episode of the year, discussing training cycles & trying to get pregnant, stress fractures, best hydration vests, run coaching, and more!

What happens when you lose your period? Amenorrhea (missing menstrual cycles) is unfortunately common among the endurance athlete community, and Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) joins the show to discuss all things MISSING PERIODS, including what's happening when your period disappears, why we WANT a regular menstrual cycle for short- and long-term health, and steps to take if your period is missing.

• Cynthia's story of amenorrhea & her professional journey
• The impact your missing period has on your bone health, heart health, gut health, and more  
• Why hormonal contraception may be masking whether or not you're getting an ovulatory menstrual cycle
• Why you don't have to be underweight to lose your period
• What do you need to do to restore your period?
• PCOS and missing/irregular period
• Why your menstrual cycle should be considered the "fifth vital sign"
• Proactively supporting your menstrual health

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Cynthia is a Registered Dietitian Nutritionist with over 10 years of experience in the field. Serving women with Hypothalamic Amenorrhea & helping them get their period back, restore their health & find balance with food & exercise is her passion & her main focus in her practice. Since founding the Eat to Regain Your Period Program in April 2020, She’s worked with hundreds of women in helping them get their period & their life back. When she’s not serving women across the world with period recovery- you can find her with the two loves of her life, her sons, Brian and Brayden.

Insta: https://www.instagram.com/period.nutritionist/

Website: www.periodnutritionist.com

Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb

THE SEQUEL IS HERE! 13 years ago, "Born to Run" was released and captivated the running (and non-running) world. Now author Chris McDougall has partnered with coach Eric Orton to write BORN TO RUN 2: The Ultimate Training Guide, the follow-up, fully illustrated companion. Chris and Eric join the show today to talk about some of the stories and anecdotes in the book, finding the joy in running, and why community is one of the most important things for all runners

• How to refocus on finding the enjoyment in running, even when you're chasing goals
• The Roman Legions & "all day pace"
• "100 Ups" and the story of a pharmacist who became a running star by running in place at his job
• Good running form - what do we mean?
• The importance of finding "your running people"

AVAILABLE NOW: BORN TO RUN 2: The Ultimate Training Guide 

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

CHRISTOPHER McDOUGALL covered wars in Rwanda and Angola as a foreign correspondent for the Associated Press before writing his best-selling book Born to Run. His fascination with the limits of human potential led to his next works, Running with Sherman and Natural Born Heroes, and his Outside magazine web series, “Art of the Hero.” He lives in Hawaii with his family.

ERIC ORTON’s experiences with the Tarahumara and his study of running, human performance, strength, and conditioning have led him to the cutting edge of the sport and made him a go-to for athletes everywhere. The author of The Cool Impossible and former fitness director for the University of Colorado Health Sciences Center, Orton personally trains athletes from recreational racers to elite ultramarathoners. He lives in Jackson Hole, Wyoming.

• What is "diet culture" and how does it influence our approach to performance fueling?
• "Discipline" versus balance
• Recognizing common obstacles to appropriate fueling
• "Dieting" culture
• Fear of carbs/fear of "too much"
• When liquid calories have a place (sometimes a mandatory one!)
• What happens when you feel like you can't carb load, i.e. eat the recommended carbohydrates per day?
• Tips for planning your pre-race carb-load 
• Generational and gender differences in common obstacles to performance nutrition
• The stories we tell ourselves about how the way we eat defines who we are
• How to dis-entangle our beliefs around running more & eating less when we originally started running as a way to lose weight
• Weird "internet" diet trends
• The way certain sports nutrition products are marketed using "diet culture" talking points

https://www.befueledsn.com/

Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete (triathlete, runner).

The only constant is change, and while running may seem like your rock in the ever-flowing river of life, your relationship with running WILL change over the course of not only your life, but the seasons of life you find yourself in. Tina Muir, Founder of Running for Real, mom, podcaster, and former professional runner and international runner for Great Britain & Northern Ireland joins the show to talk about the many ways we can form a relationship with running, and what we should be striving for at the end of the day

• Tina’s experience an a professional runner and what her relationship was like with the sport when it was her job
• The strange challenges and pressures professional runners face when running is how your job
• Not every season of life is going to be the season where you’re training hard and setting PRs
• Running as a mom & not getting caught in the comparison trap
• “You can’t quantify your way to a guaranteed outcome”
• Branching out and finding joy in ALL the things, not just chasing times

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Tina is the founder and CEO of Running For Real. Tina is a mother of two and former international runner for Great Britain and Northern Ireland. Tina hosts the Running For Real Podcast, which has amassed over 6 million downloads. The Running For Real Podcast is a collective of conversations about running, the climate emergency, and social justice. Tina also hosts a second, NPR style podcast with Knox Robinson called Running Realized, noted as "The 'Invisibilia' of running" by Women's Running. Tina has worked with the United Nations Office for the Coordination of Humanitarian Affairs and been featured in The Guardian, The Telegraph, People Magazine, Outside, SELF, and Women’s Health.

What is Overtraining Syndrome? Psychologist and researcher Jill Colangelo, ALM (@jillcolangelopsych) joins the show this week to talk about this extremely important issue that endurance runners are at risk of when training stress and recovery are out of balance, dangerously so. Learn about Overtraining Syndrome, including...

• What is Overtraining Syndrome (OTS)? What are some of the signs and symptoms?
• The recovery timeline for OTS
• Risk factors for OTS
• Is exercise addiction real?
• What happens when we misuse exercise
• "No, you are not the exception"
• OTS versus Overreaching
• Why can some people handle such a high training volume while others cannot?
• The relationship between mental health and training volume by hours per week

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra-endurance sport. She is actively involved with new research in this area with the University of Bern and writing mental health-focused articles at Triathlete Magazine. 

www.jillcolangelo.com

Jill Colangelo on YouTube

Jill Colangelo on Instagram

Jill Colangelo on Triathlete.com

“Biohacking” practices have proliferated in the last 20 years, marketed as ways to optimize your body, health, and performance… but is biohacking something you should really be focusing on? Dr. Adrian Chavez calls himself an “anti-hacker” and joins the show to talk about biohacking, marketing, and why you should focus on nailing the foundations instead of pouring money into biohacks.

• A brief history of biohacking
• A spectrum of biohacks: from legit in certain situations to legit dangerous in others
• Marketing/follow the money: is someone creating a problem & selling you the solution?
• Belief systems vs. the search for “truth”
• Nutritional/diet trends
• High-profile adherents of certain biohacks & dietary trends
• Understanding the foundational principles: nutrition, hydration, sleep

This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

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Dr. Adrian Chavez has a PhD in Nutrition; his mission is to help people improve their well-being and prevent or reverse chronic diseases using science-based nutrition and lifestyle strategies. He is an expert in the gut/brain connection and hosts the Your Nutrition Prescription podcast.

The Nutrition Science Podcast

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Let's talk about it. Depression is one of the most common mental health conditions you can experience, and running is an integral part of many runners' mental health management. Ultrarunner & coach Will Frantz joins the show for a raw conversation about depression, running, mental health, feeling good, feeling bad, working with clients who are struggling with their mental health, neurotransmitters, nutrition, and more!

• Depression sucks!
• Tiny habits
• Setting yourself up for success
• "Motivation" & consistency
• Rough patches in races & in life
• What coaches can do to help during the rough patches
• Learning to be flexible
• Neurotransmitters 101
• Simple nutritional support for brain health
• and more!

Will Frantz is a personal trainer, ultrarunning coach, and nutrition coach. You can find him on his podcast, "Eat Well, Sleep Great, Run Far" sharing information on training, nutrition, and more! 

Eat Well, Sleep Great, Run Far Podcast: https://anchor.fm/eatsleeprun

Trail and Ultra Running Nutrition FB Group: https://www.facebook.com/groups/trailultranutrition

Website: https://willfrantz.com

Instagram: https://www.instagram.com/will.c.frantz/

Tiktok: https://www.tiktok.com/@will.c.frantz

Coach Elisabeth recaps the Chicago Marathon! Hear about the course, the experience, and the weekend itself!

• The course
• The crowds
• The weekend experience
• On-course support
• Tips & tricks
• The pros & cons to running a race like this!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Every runner will need to take time off at some point, whether a normal post-race recovery period, several weeks or months to deal with an injury or illness, or months+ (hello, baby!) for a variety of reasons. That's life! Don't freak out! How do you take time off, stage a comeback, and keep believing in yourself the whole way through? Kim Clark (@trackclubbabe) joins the show to talk about how to keep the faith and set yourself up for long-term success.

• Normalizing recovery!
• Taking recovery time is a NORMAL part of the training process
• What happens if you take a few days or a week off?
• When bigger interruptions happen
• How to deal with the emotions of being "less fit" than you were?
• Giving yourself permission to run as slow as you need to
• How do you keep believing that your fitness will return?

Kim discovered a love for running 10 years ago and loves to share the ups & downs of her journey on her instagram @trackclubbabe, while encouraging others to dream big. Her first marathon was a 6:08 and her fastest a 3:11-- and she shares all the training strategies for any runner to improve their running too! Kim & her husband Tyler (@tunderface, a 4:10 to a 2:18 marathoner) have created training programs made for any level of runner to find big improvement. Their program FAST FALL, a 12 week speed training program, was created off of what helped Kim to finally find her running breakthrough & has helped so many runners reach their big potential too.

PLANTAR FASCIITIS is one of the more common, and more stubborn, running-related injuries. Dr. Duane Scott, DPT, PhD, OCS (@sparkhealthyrunner) joins the show to share his 20+ years of PT wisdom about Plantar Fasciitis!

• What is Plantar Fasciitis & what does it feel like?
• WHY is Plantar Fasciitis a more common running injury?
• What is fascia and what causes PF?
• Treatment: orthotics? Yay or nay?
• Carbon plate shoes
• Why PF takes so long to actually resolve
• Exercises to help resolve Plantar Fasciitis
• Passive versus active treatment
• Prevention strategies for Plantar Fasciitis

Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain/buy

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This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.  He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

Does it sometimes feel like runners speak a different language? What does all this lingo mean? Coach Claire Bartholic (@theplantedrunner) joins the show this season to talk through some common running vocab and abbreviations so we're all on the same page!

• What is a "workout"? Why aren't all runs workouts?
• Threshold, tempo, & speed
• PR vs PB
• Race-specific vocab
• Gear vocab
• and more!

Claire Bartholic started running in her mid-30s simply to get in shape for her high school reunion. It wasn’t about getting faster or racing; it was, to be honest, mainly about vanity.But something changed in her as the miles slowly added up. The reunion came and went and she kept running.
Already plant-based, she finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete.

Claire’s greater passion is helping others achieve their dreams. As a coach, she shares the tools and techniques she has learned to help athletes reach goals they never thought possible. As a coach, she has led hundreds of athletes to the best performances of their lives through science-backed training, plant-based nutrition, and proven mindset programs. She is a ASAF certified running coach and a NESTA certified Sports Nutrition Specialist.

Claire is also the host of one of the most popular running podcasts in the world, The Planted Runner Podcast. Thousands of runners listen to Claire interview the best in the sport each week as well as learn actionable lessons to become a better runner each episode!

WHAT and HOW MUCH to eat as a runner? Sports Dietitian Cortney Berling (@eatwell.runbetter) joins the show to discuss the "Athlete Plates" tool for runners and how to figure out your nutritional needs from day to day!

FIND THE PLATES HERE

• What are the Athlete Plates?
• Easy/Rest Days
• Moderate Days
• Heavy Days
• WHEN you need the different days
• Why running messes with sensations of hunger & fullness
• Learning to eat intuitively as an athlete
• The role of fat & fiber
• Liquid calories
• Marketing & nutrition
• and more!

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

Cortney Berling is a Registered Dietitian, Certified Diabetes Educator, running coach, momma of 2, and military spouse! She ran cross country and track at The University of Cincinnati. Running has always been a significant part of her life, but years of underfueling left her sidelined with injury and eventually led to infertility.  Cortney is on a mission to help runners heal their relationship with food, fuel their training right, and run their best race while living their best life! She earned a Bachelor of Science in Nutrition from The University of Cincinnati, completed her Dietetic Internship at The Cleveland Clinic, and obtained her Master’s of Public Health from Liberty University. When she's not busy coaching clients you can find her playing with her kids, exploring the Japanese culture, hiking, and paddle boarding! 

What's the deal with running and KNEES? Why are knee injuries so dang common in runners? Is running actually bad for your knees? Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc) joins the show to talk ALL THINGS KNEES!

• Knee anatomy & function
• Why knee issues are so common in runners
• "Runner's knee" pain
• IT Band Syndrome
• How to reduce your risk of knee injury
• How to address knee pain
• Using ice vs heat, or NSAIDS
• What should a PT appointment look like & what to expect
• and more!

Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.

Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!

RUNNING IS GOOD FOR YOUR HEALTH, but how & why? Health versus performance; is it an either/or? Dr. Elizabeth Knight joins the show to talk all things health & running, including the cardiovascular benefits of regular exercise, health vs. performance, health AND  performance and more!

• Running to be healthy: how much running do we need to do?
• The cardiovascular benefits of regular running
• What is chronic inflammation and why is it bad?
• Health vs. performance: MORE exercise isn't always better
• Creating peak performance through good health
• Yes, testing the limits of your ability can be healthy!
• And more!

Elizabeth lives and runs in Portland, Oregon. When she’s not on the trails in Forest Park, she works as a nurse practitioner and owns an integrative health coaching practice, Flower Power Health, where she works with runners. She’s passionate about science, inclusivity, and helping people approach their bodies with kindness and curiosity. A few of her favorite things are dogs, rock and roll, and pizza. You can find her online at www.flowerpower.health and on Instagram @flowerpower.health.

Can you quantify EVERYTHING? Are you relying too much on "the numbers"? Are you DEVASTATED when you can't hit your exact target splints in a workout? Coach Nick Klastava has some wisdom to share about how runners should focus way less on "the numbers", and what they should focus on instead!

• What numbers do runners tend to overemphasize?
• How important is pace?
• Are there any ways to guarantee your race day results with specific workouts in training?
• Why tying your self-worth to your performance is a path to unhappiness
• What to focus on INSTEAD of the numbers
• And more!

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

Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.

INSTAGRAM: https://www.instagram.com/nklastava

WEBSITE: https://liftrunperform.com/pages/about#nick

TAPERING is a vitally important, integral part of your race-specific training, yet many runners struggle to taper properly! In this episode, Coach Elisabeth outlines the basics of...

• What is taper is
• What a taper does
• HOW to taper properly
• What's normal (& not normal) in a taper
• How to deal with the anxiety of "running less"
• Strength & cross-training in your taper
• And more!

Visit runningexplained.co for training plans, 1:1 run coaching, group coaching, and more!

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

Have you ever had to defer a race? Are you worried about whether you SHOULD race? What about DNFing - why don't we talk about this more? Coach Tucker Grose joins the show for a thoughtful and personal discussion on when to defer, when to DNS, when to DNF, and how to make smart decisions so the worst-case scenario doesn't come to pass.

• When to defer your goal race?
• Back-up planning & adjusting your race day goals
• Why you might (or should) DNS
• When you SHOULDN'T DNS (& overcoming fear of failure!!)
• Racing even when you aren't going to PR
• DNFing for safety
• DNFing because of poor planning/poor execution
• How to AVOID a DNF

Tucker Grose has been running for as long as he can remember and ran his first 5k at the age of 8. He competed in Track and Cross Country through High School in Newtown, Connecticut. Tucker became interested in endurance events in college, completing his first half marathon and sprint triathlon. For the past 10 years, Tucker has been a student of endurance sports, reading many books and learning from other coaches. He experimented with different training methods throughout that time and has developed a formula for long term success. Tucker has been coaching youth and adult athletes since 2012 and has helped teams and individuals make improvements and build confidence with his energetic and positive approach to coaching. Whether you are moving up to a new distance, have seen your results plateau, simply want to get into better shape or run a Boston qualifying time, individualized coaching with Tucker will help you get there!

We all want to be healthy, right? We all want to be faster, better runners, right? What happens when our quest to "be healthier" becomes something more dangerous and restrictive? In this deep and wide-ranging discussion with sports dietitian Kelsey Pontius, RD (@sportdietitiankelsey) about "clean eating", orthorexia, food rules, and more, we cover...

• Why it's so hard to change our deeply held beliefs and emotional ties to certain ways of eating
• The spectrum of orthorexia and the choices we make around food
• The aspirational/socio-economic factors of "clean eating"
• The allure of restrictive diets
• Unintentional underfueling
• "Clean race fuel" options
• Injury risk with underfueling
• RED-S and why weight loss "works" to make you faster at the beginning (before causing serious issues later on)
• How to unpack your own relationship with food
• and more!

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

Meteor Nutrition arose after lifelong athlete, Kelsey Pontius RD, LDN  wished to pursue her passion for the impact of nutrition on the human body in motion. Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner who since has qualified for the 2020 and 2024 US Marathon Olympic Trials. Through several instances of her athletic background, she felt the ebbs and flows with nutrition on performance.  She knew she was destined to help other athletes benefit from the implementation of optimal nutrition.

Aside from working with ambitious athletes, Kelsey has worked in the clinical arena with a multitude of different medical complexities, and has out an emphasis on injury healing and gut function.  Having a variety of different experiences in dietetics has given Kelsey the necessary tools to allow wholesome food heal and fuel the remarkable human body.