The Running Explained Podcast

WHY IS IT SO HARD TO FIND A SPORTS BRA THAT FITS??? Sports Bra expert Laura Tempesta (@bravolution, www.bravolution.com) joins the show to educate us all about sports bras, why it's so hard to find a sports bra that fits, and HOW to find one that fits you!

• Why sports bras are a piece of athlete equipment, not 'apparel'
• Compression & encapsulation
• How sizing ACTUALLY works
• Finding your sister sizing
• Features you SHOULD look for in a sports bra
• Marketing buzzwords & features you should AVOID
• Companies that offer inclusive sizing in well-designed bras
• How to properly care for your sports bras
• and more!

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Laura Tempesta is a bra expert, apparel innovator, and an inventor of multiple patented products. After receiving her BA in Medical Anthropology from Stanford University, she began her career in business strategy. Realizing her true calling is in product creation, she later pursued apparel design and development, working at Nike in apparel innovation for over a decade. During her tenure as Sports Bra Innovation Director at Nike, she helped guide and develop sports bra innovation, and is the only person in North America with a master’s degree in lingerie design. Laura is the only person in the world who has studied bra technical design, aesthetic design, and biomechanics all in one degree. She serves as a consultant to the bra and sports bra industries in the areas of design, fit, strategy, costing, manufacturing, testing, supply-chain, and innovation. She is the founder of Bravolution®, a consumer advocacy group and resource providing sports bra reviews and education.  Laura is considered one of the world’s leading sports bras experts and has been featured as a bra expert in Vogue, Teen Vogue, Insider, NBC Today, and Better Homes & Gardens. Her TED talk about bras has over 2.4 million views. She enjoys domestic and international travel and has visited thirty-eight countries and all fifty states. She lives in Vancouver, B.C.

Not all advice, however well-intentioned, is good advice. And some advice is downright bad! Coach Elisabeth addressed some "bad running advice", from the misguided to the misunderstood & misconstrued, to the downright dangerous. 

• How NOT to train effectively
• When NOT to push through the pain
• What DOESN'T determine your readiness to run a marathon
• Why it's BAD when your body stops sweating
• Taking hydration/fueling DOESN'T slow you down
• There's NO one size fits all plan for your goals

Coach Elisabeth is the founder and Head Coach of Running Explained; her goal is to help educate runners of all abilities and experience levels whatever their goals are to become better, smarter, faster runners! Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

NASTY CRAMPSES! Why do they happen, and always at the worst time? Learn what we do and don't know about the cause of and risk factors for exercise-associated muscle cramps (EAMC) in this episode with Coach Elisabeth, including...

• A history of the research on muscle cramps in the last 100 years
• The basics of muscle types & HOW your skeletal muscles work 
• The "electrolyte imbalance" theory of muscle cramping
• The "neuromotor" theory of muscle cramping
• Things you can do to help reduce your risk of muscles cramps
• and more!

Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

🕶️🦩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! 🕶️

Are you an "injury-prone" runner? Does it feel like you're playing whack-a-mole with running-related injuries? Dr. Carmen Scuito, DPT, rejoins the podcast to discuss his FREE 5-movement injury risk self-assessment tool for runners who want to learn more about their bodies, movement patterns, strengths, and deficits!

• Why it's important to understand how your body moves
• Going through the screening tool step by step
• The science behind these specific movements/exercises
• Working with a generalist PT versus a running-specific PT
• ...and more!

Dr. Carmen Scuito, DPT, CSCS, is a performance physical therapist, certified strength and conditioning specialist, and a running coach out in Las Vegas, Nevada. His passion is helping runners get over their hump, whether it be an injury or a performance block, and get back to setting PRs. Find him on Instagram at @carmen.dpt and @werunvegas

EVERYTHING YOU NEED TO KNOW ABOUT THE TRACK with Jason Fitzgerald of Strength Running! This jam-packed episode covers the basics of using a track in your training along with discussing classic speedwork/workouts that you might perform on a track, and will teach you everything you need to know about using "a playground for runners"!

• What does Jason mean when he calls the track "a playground for runners"?
• Indoor vs outdoor tracks
• What the markings mean & how to use them
• How to properly pace yourself in a track workout
• Track etiquette
• How to run a time trial on a track
• Track footwear/track spikes
• Classic track workouts/how to "read" a workout
• Rest vs easy vs float recovery intervals
• Strides, straights & curves, and 400m repeats

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

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Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.

Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.

RUN-WALK! When to use it, WHY to use it, how to use it! Learn about run-walk with Coach Elisabeth, even if YOU don't think you need run-walk in your training!

• What is run-walk?
• How does run-walk work?
• Using run-walk to build aerobic capacity
• How to EFFECTIVELY use run-walk in your training
• Common rebuttals to run-walk/running slow
• Time-based run-walk intervals
• And more!

Visit runningexplained.co for Fall Training Groups, training plans, and 1:1 run coaching options!

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

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

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

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

Got shin splints? WHY?? What causes shin splints and what can you do about them? Sports Physical Therapist Dr. Marie Whitt rejoins the show to discuss all things shin splints, including...⁠⁠

• Symptoms of shin splints (what do they usually feel like?)⁠
• What ARE shin splints?⁠
• What (do we think) is the cause of shin splints?⁠
• How should you treat shin splints if they pop up?⁠
• Specific prehab & rehab exercises for shin splints⁠
• Reprogramming neuromotor control to treat shin splints ⁠
• Dealing with chronic shin splints ⁠
• ...and more!⁠

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

https://www.drwhittfit.com

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

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

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

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

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

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

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

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

Have you ever walked into a running store and been intimidated and overwhelmed? Do you want to learn more about running shoes? Hollie Sick (@fueledbylolz) joins the show to talk all about how to buy running shoes and her experience working in run specialty for a decade!⁠

👟What we mean when we say you should get "fitted" for a running shoe⁠

👟What to expect when you go to a running store⁠

👟"Arch support"⁠

👟Do you need to "break in" your running shoes?⁠

👟Shoe sizes & widths⁠

👟Rotating shoes⁠

👟Carbon plate shoes and other shoe technology/trends⁠

👟General terminology⁠

👟and more!⁠

Hollie Sick has been running for 12 years. She has worked in run specialty for 8 + years and probably fit over 1000 people for shoes. She has seen the rise of minimalist shoes, then maximalist, and now carbon plated. You can find her on social media as fueledbylolz and blogging www.fueledbylolz.com.

SOLO EPISODE! Making a race day plan: what do you need to do to make your big race day successful?

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

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

Sports Dietitian Steph Hnatiuk returns to the podcast for a deep discussion on body composition: what it is, what we really mean when we talk about body composition and "recomposition", and why chasing that ultra-low body fat percentage or certain physique goal might not be helping your running performance!

• What does "body composition" mean?
• Factors that influence body composition
• Why the scale can stay the same while your body composition changes
• Why "leaner" isn't always healthier
• When body recomp & training go together (& when they don't)
• Nutritional timing for body composition
• and more!

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

What happens when you're running "aerobically"? What is "anaerobic" training? WHY should you know and care? Coach Laura Norris (@lauranorrisrunning) brings the SCIENCE on this episode on go through WHAT happens in our bodies when we're creating energy aerobically versus anaerobically, WHEN you train in one specific energy/effort zone versus another, and WHY we should know this!

• What is "aerobic" energy production versus "anerobic" energy production
• The basics of how your body creates and uses energy in different effort zones
• Aerobic threshold & the importance of building your aerobic base
• "Maffetone Method" training
• VO2max (maximum rate of oxygen uptake per minute)
• The thresholds you should know about
• Training intensity distribution
• And more!

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

Laura Norris is a certified running coach, content creator, and marathoner. She is the owner of Laura Norris Running and has coached over 220 runners, from beginner runners to BQ marathoners to 100K ultra runners. Her marathon PR is a 3:29 and half marathon PR a 1:34. She is also earning her Master of Science in Applied Exercise Science at Concordia University - Chicago. In addition to coaching and running, she is a wife, toddler mom, and rescue dog owner, and enjoys gardening, home brewing beer, hiking, and spending time outdoors.

Dopey winner Brittany Charboneau (@funnyrunner26.2) joins the podcast this week to talk all about her magical winning weekend, her life as a pro runner, and training for multi-race events!

• Brittany's non-traditional path to becoming a professional runner
• Training for Dopey and her plan going into the weekend
• Her between-race recovery strategies
• The hardest moment of the weekend (that almost derailed her win!)
• Costuming for performance
• and more!!

Brittany Charboneau (@funnyrunner26.2) is a Denver native and a professional road and trail runner sponsored by The North Face. She is known as The Funny Runner thanks to her background in improv and sketch comedy. Most notably, Brittany placed 13th at the 2020 US Olympic Marathon Trials, has a first-place title at the 2020 Pikes Peak Marathon, and most recently became the first person (male or female) to sweep the 2022 Walt Disney World Dopey Challenge by winning all four races across four days in the 5k, 10k, half marathon and marathon distances…all while dressed in costume! Brittany prides herself in her creative approach to her running and on being “not just a runner.” When not training for her adventures, she is a running coach for Mercuria Running, is a digital collage artist, loves singing Disney and Broadway tunes!

https://www.thefunnyrunner.com/

Do you get enough sleep? Do struggle with sleep quality or quantity? Are you unconvinced by regular, non-scientist people telling you how important getting enough sleep is for your overall health and your training/running performance? Real-life sleep scientist Dr. Amy Bender (@sleep4sport) joins the show to teach us all about sleep, specifically in the context of athletic performance!

• The different stages of sleep
• How much sleep do you need as a runner?
• Sleep quantity: do naps count?
• "Banking" sleep
• Sleep quality
• Early birds vs Night Owls & training schedule optimization
• Sleep disorders versus a "normal bad night of sleep"
• Treatment for insomnia
• Optimizing our nighttime routine for good sleep quality
• Meditation or mindfulness for sleep
• And more!

Dr. Amy Bender is the Director Clinical Sleep Science at Cerebra, a digital health company focused on improving access to advanced digital sleep analysis and diagnostic sleep technology. An award-winning sleep scientist, Amy Bender is bursting with evidence-based insights that will play an integral role in creating your new sleep strategy. After spending over 15 years studying sleep through many avenues including work as a sleep technician, clinical research, written publications, interviews for stories in Oprah Magazine and public speaking appearances including her Ted Med talk, Dr. Bender has an intimate relationship with the science. Her ability to translate science to the field is evident through her successful work with NHL, Canadian national team athletes, and Olympic athletes.

So you want to run your first marathon!! What do you need to know before you even start training? Running Coach Chris Knighton of Knighton Runs joins the show to discuss training for your first marathon!

• When do you know you're ready to train for a marathon?
• What kind of base do you need?
• "Bucket list" training versus training to perform your best
• How long should your long run be?
• The importance of fueling
• Choosing the right training plan
• And more!

Chris Knighton helps passionate athletes run faster marathons. He is the founder and head coach of Knighton Runs Marathon Coaching and has been featured in Runner's World and Women's Running. His first book, "Run Faster Marathons - The Proven Path to PR" will be released in Early 2022. Chris lives in Providence, Rhode Island with his family.

https://knightonruns.com

https://www.instagram.com/knightonruns

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

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

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

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

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

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

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

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

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

Find Elizabeth on Instagram

ElizabethHealthyLife.com 

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

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

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

Welcome to Season 2 of the Running Explained Podcast! This week we're talking to Registered Dietitian Kristen Screen (@screennutrition) about hormones, health, and performance! WHAT are hormones? Why do they matter? Risk factors for hormone dysfunction and dysregulation Cortisol: friend or foe? Sex hormones Sleep for hormone health Insulin (yes, it's a hormone!) Thyroid functioning What you can do to support your hormone health & functioning Important macronutrients & micronutrients for hormone function ...and more!

-- Kirsten Screen, MPH, RD, LD is YourFitnessDietitian Instagram: https://www.instagram.com/yourfitnessdietitian Website: https://yourfitnessdietitian.com/ Kirsten Screen, MPH, RD, LD is an integrative performance dietitian. She holds a Bachelor of Science in Human Nutrition and a Master of Public Health, both from the University of Florida (Go Gators!). She and her team work with active adults and athletes of all caliber to support root foundations and performance needs. Kirsten has been in this field for over 20 years, and her passion & goal is straightforward: she wants every human to use nutrition to elevate their health, life, and performance - not restrict their body into submission.

My guest for the final episode of 2021 is returning guest Amy Haas (@raceacrossthestates) to discuss staying motivated throughout the dark, cold winter. How DO we stay "motivated" during this time? What IS "motivation"?

• "After my fall races, I’m having trouble staying motivated because I don’t have a goal to work toward anymore"
• "My fall races tend to lead to overuse injuries which require patience and PT and limited running. How do I stay motivated?"
• "It's so hard to find time to run around the holidays, dealing with holiday foods, and running outside when it's snowy and icy!"
• "Running with my friend is the only way I know to stay motivated/accountable during the winter... how do I run solo?"
• Tips for creating intrinsic versus extrinsic motivation
• Practical tips for running in the winter
• ...and more!

Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 42/50 already under her belt. Her running journey focuses on enjoying the process & the progress of running - whether it's the process of traveling from state to state or the progress that naturally comes along the way! She is the creator of Run With Aim. Find her on Instagram at @raceacrossthestates and her website www.raceacrossthestates.com

Did you hit the wall in your last race? Are you struggling with fueling your training and racing? Sports Dietitian Kristy Baumann, RD (@marathon.nutritionist) joins the show to talk about THE WALL!

• What is "hitting the wall" and why does it happen?
• What should you do if you "hit the wall" in a run or race?
• Why is carbohydrate important for endurance training and performance?
• Fueling requirements for endurance events
• and more!!

Kristy Baumann is a Registered Dietitian, marathon runner, wife and mom. As a collegiate runner, she thought she was eating healthy to support her training. In reality, she was eating too 'clean' and unknowingly was restricting calories, cutting out fat and ignoring hunger signs. Food was constantly on her mind and she had a big sweet tooth. These were all signs of underfueling that resulted in recurring injuries and a poor relationship with food. When she began to change her mindset around food, understand the science of nutrition and how the body works. She learned to fuel properly which resulted in feeling more energized and setting new PRs. Now she is on a mission to help other runners avoid "hitting the wall", have a healthy relationship with food, and live their best life.

You can follow her on IG at @marathon.nutritionist

Dr. Matt Minard, DPT (@learn.2.run) joins the podcast to talk all about running form, running mechanics, and how to become morer efficient (read: faster!) runners with proper running form!

• The basics of your running gait cycle
• Why you should know what you look like when you run
• Footstrike: how & where to land
• Overstriding
• Importance of ankle mobility
• "Push with the tush"
• Arm carriage & upper body
• Running form drills & cues
• ...and more!

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

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Dr. Matt Minard received his Doctor of Physical Therapy degree from The University of Dayton in 2013, and then completed an orthopedic residency program in Charlotte, NC. Matt started an Instagram account (@learn.2.run) to help people run safely after he saw an uptick in running-related injuries after the pandemic started and many turned to running outdoors for exercise after gyms closed. Matt's passion is to keep people running because he personally understands how mentally and physically therapeutic running is. Learn.2.Run offers an abundance of free education along with training plans ranging from military to recreational runners. He’s not sure what the future holds but knows he won’t stop until the world is running safer.

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

Website: https://www.learn2run.club/

Dr. Alyssa Olenick, PhD of The Lyss Method (@doclyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training!

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

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

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Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. https://doclyssfitness.com/

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

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

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

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

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

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

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

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

IG: @moremilesmorefun

Founder of More Miles Races & Happy Runner Club

"How long will it take for me to reach xx time?" "How long will it take until I start seeing results?" "How long will it take until I get faster?" Coach Montana Depasquale (@coachmontanadepasquale) joins the show to discuss how long it takes to get faster! Spoiler alert: it depends!

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

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

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

IT'S COLD! Can you still run? YES! Are there things you should know? YES!!

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

Stay safe and have fun!

GI DISTRESS!! Why does it happen at the WORST times? How to figure out what's causing the issue? Sports Dietitian Meghann Featherstun (@featherstonenutrition) joins the show to talk about...

• What happens to our gastrointestinal tract/digestion when we run
• What are common causes of GI distress when running?
• Assessing fiber intake
• The role dehydration plays in GI issues
• Why osmolality matters in race fueling
• Different types of run fueling & how they're different
• GI issues and your menstrual cycler
• Sugar alcohols
• Running with IBS or Crohn's
• "Do I need to go on an elimination diet to figure out the problem?"
• How to keep a food diary to track GI issues
• How to carb-load; simple carbs or complex carbs?

Get your FREE Carb-Loading Guide!

Meghann on Instagram: @featherstonenutrition 

Meghann Featherstun, MS, RD, is a sports dietitian, wellness coach, runner, wife, mom of two little kiddos, and a full-blown nutrition geek/running freak. Her passion is helping people find their own personal balance of nutrition and fitness in their busy lives. For the last 13 years, she hasbeen working with people to help them find their happy place with nutrition, exercise, body composition and life!

Website: featherstonenutrition.com

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

⁠🤕 The basics of injury prevention⁠

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

⁠🤕 When you need to see a physical therapist⁠

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

⁠🤕 Signs & risk factors of stress fractures⁠

⁠🤕 The emotional challenges of injury⁠

⁠🤕 Fear of weight gain during injury rehab⁠

⁠🤕 Fear of fitness loss during injury rehab⁠

⁠🤕 Fear of reinjury and the psychological trauma of injury⁠

⁠

Follow Victoria on Instagram @trainsmartrunstrong

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

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

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Can you get "faster as a master", i.e. get faster over 40? Heck yes!! Claire Bartholic (@theplantedrunner) joins the podcast this week to talk about her journey in running her fastest times over the age of 40, and how your training as a masters runner might change compared to when you were younger!

• CAN you get faster over 40?
• How cross-training might benefit masters runners more
• Alternatives to the 7-day training week for additional recovery
• Why strength training is MORE important for masters runners
• Are you running too much or not running enough?
• Sleep tips for the busy person
• Other common considerations for masters runners!

Get your FREE Ultimate Fueling Guide for Runners here! 

Listen to Claire on The Run to the Top Podcast!

Claire Bartholic finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon using Jeff Gaudette’s training philosophy and RunnersConnect coaching. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete. Claire is also the host of one of first and most popular running podcasts, The Run to the Top!

Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...⁠⁠

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

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

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

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

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Instagram: @jaci.wilson.runs

Website: jaciwilsonruns.com

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

My guest this week is Sports Dietician Holley Samuel, MEd, RD, CPT (@fitcookienutrition) and we're talking about CARBS!!

• How do carbs work in our body compared to other fuel sources?
• Where do carb cravings come from?
• What is glycogen & how do glycogen stores work?
• Glycogen-depletion runs
• Post-run refueling strategies
• "Carb-Loading" in preparation for a long run or a race
• Carbs & blood sugar
• Considerations for runners with diabetes
• "Healthy eating" masking disordered eating (orthorexia)
• How to calculate YOUR carb needs as a runner!

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

Fit Cookie Nutrition on Instagram: https://www.instagram.com/fitcookienutrition 

Fit Cookie Nutrition Website: https://www.fitcookienutrition.com 

Physiotherapist Brodie Sharpe returns to the podcast to discuss RUNNING ECONOMY! What is it? How to improve yours? Those are the two big questions we tackle in this episode! 

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

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

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

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

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TRAIN WITH RUNNING EXPLAINED!

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

Learn all about your runner's feet with Sports Podiatrist Suzanne Hamilton (@suzannehamiltonpodiatry)!! Our feet are what carry us around for all these miles, but how much do you know about properly caring for your feet, and how do the things we do during our training affect them? 

• THE CRASH COURSE ON BLISTERS!
• The cause of foot or toe numbness
• Bruised/blackened toenails
• Choosing shoes when you have hammertoes or bunions
• Sore & achy feet
• Choosing a proper shoe/rotating shoes
• How do carbon plate shoes impact our feet?
• When are orthotics appropriate?
• And more!

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Suzanne Hamilton is one of a handful of podiatrists in Northern Ireland and the UK to gain a postgraduate certificate in podiatric sports medicine. Her specialty allows her to pursue her passion for helping athletes return to the top of their game. She has recently just opened her own studio within a multi-disciplinary clinic in Belfast to allow her to combine her passion of lower limb problems in sport and creativity as a small business owner.  She’s passionate to break the stigma around foot health and visiting a podiatrist whilst promoting the benefits of podiatry within the sporting environment.  Alongside her clinic she has worked part-time for Crusaders Football Club as part of the medical team, offering her skills in sports massage and podiatry.

Instagram: @suzannehamiltonpodiatry

Website: https://www.suzannehamiltonpodiatry.com/

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

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

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

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

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

-Can weight loss & training for performance happen simultaneously?

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

-Why our self-talk matters

-And more!

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

Instagram: @runwithcoachd

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

Dr. Marie Whitt, DPT, (@dr.whitt.fit) is back on the podcast for this episode on pronation, foot motion, shoes, and more! What actually happens in your foot when you run? How does this influence the shoes you buy (and vice versa?) What can you do to make your feet strong? 

• Pronation: what are pronation and supination
• Correcting overpronation (& overcorrection)
• Heel whip and "egg beater" running gaits
• Stability vs. neutral shoes
• Footstrike! Heel, midfoot, toe - which and when?
• Carbon plate shoes
• At-home exercises for your feet!

Dr. Whitt's "Finding the Missing Link in Your Running and the 4 Routines to Fix It" Guide

Instagram: @dr.whitt.fit

Free "6 Week Couch to 5k Program"

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

In this solo episode, it's all about STRESS! Poor, misunderstood stress. Did you know that stress is actually a good thing, in the proper doses? Did you know how important the recovery from a stressor is? Do you know WHY chronically elevated cortisol is so dangerous?

• What IS stress?
• Chronic vs acute stress
• Stress & the stress response
• Allostatic load, and allostasis vs homeostasis
• Your lazy brain
• CORTISOL (when it's good, when it's bad, and the relationship between running, cortisol, and weight management)
• Considering and quantifying training load/training stress
• Cumulative fatigue, overreaching, and overtraining

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Running Explained training plans available now! 

www.runningexplained.co/plans

This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including...

-How to set the right goals that challenge you (& the importance of thinking long-term)

-The difference that fueling makes in your performance and recovery

-Strength training importance and tips

-Sleep importance and tips

-Keeping easy days easy!

-Is more always better?

-Breaking up with the "fitness class culture" mentality

-Why recovery and rest are so important

...and more!

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Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.  

https://elevateyourrunning.com/

https://www.instagram.com/sayrahrunshappy/

Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined! 

🧠WHY is running good for our mental health?⁠

🧠How the lessons we learn from running translate to our life⁠

🧠Breaking up with the "all or nothing" mentality⁠

🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort⁠

🧠Why running isn't a replacement for therapy (& how to find a therapist!)⁠

🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you⁠

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Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running.  Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness

This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss...

• The importance of proper run & race fueling
• The common reasons runners neglect to fuel, or underfuel, their runs or races
• The recommendations of carbs per hour
• The different types of performance fuel options and the importance of individual preferences
• Common causes of GI distress 
• How poor race fueling is your number one obstacle to race day success
• The fueling requirements for a 6:00 marathoner vs a 3:00 marathoner
• ...And more!! 

Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.