The Running Explained Podcast

This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a moonshot: Was the Breaking4 Project to break 4 minutes in the mile by a woman a marketing stunt or a meaningful milestone?🧠 The shared psychology of suffering: Why elite runners and mid-packers alike know what it feels like to “bleed” in the third lap💥 What makes a mile so compelling (and painful) to run and watch🥵 Downhill marathons, Boston qualifiers, and the not-so-free speed myth💬 What we talk about when we talk about toughness, exclusivity, and why not every goal should be easyPlus: a very scientific game of “Strava Caption or Shenanigans,” Taylor Swift references, and a reminder that running a hard mile might just change your life.🧭 Resources & Links:Follow Jon on Instagramhttps://www.instagram.com/jwlevittListen to For the Long Run and Long Run Labshttps://shorturl.at/i7pRU----🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training. From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life and real results🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠

We’re going back to basics—because let’s be honest, most runners are still underfueling!In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101! If you’ve ever wondered…Should I eat before my run? Why? When? What??How much fuel do I ACTUALLY need during long runs?Why is post-run fueling so dang hard?And wait... am I underfueling even if I’m not losing weight?This one’s for you.We cover:🥯 Pre-run fueling (yes, even early morning runs!)🔋 In-run fueling strategies & how to train your gut🍳 What post-run nutrition should look like (even when you're not hungry)⚡ Fueling myths that won’t die🧠 Why underfueling might be the real reason you feel overtrained or stuckWhether you’re training for your first 5K or your 100th marathon, this is a conversation every runner should hear.Mentioned in this episode:Cortney’s Instagram: @eatwell.runbetterLearn more at eatwellrunbetter.comOur original episode from Season 1! "s1/e02 Running Nutrition with Cortney Berling, RD" -----🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠runningexplained.com⁠⁠⁠

Dr. Logan Sherman, a marathon champion and sports chiropractor, shares his expertise on balancing running with life. He dives into the pivotal role sleep plays in athletic performance, discussing strategies to optimize it even amid a busy schedule. Logan shares his transformation from an overweight middle schooler to a sub-elite marathoner. He also explores the emotional aspects of race day, the importance of nutrition (mac & cheese counts!), and how to use data wisely without getting obsessed, providing insights that resonate with every runner trying to find balance.

In this insightful discussion, the importance of training load is unveiled, offering a fresh perspective on how to optimize performance without injury. The conversation dives into acute vs. chronic training loads and the significance of intensity over mere distance. Learn how heart rate metrics like TRIMP and HRV can guide your training decisions and recovery. Discover how personalizing your training based on these metrics can keep you in the 'just right' zone instead of crashing from overtraining or undertraining!

Marie Leautey, a French runner and author, is only the second woman ever to complete a verified World Run, covering over 28,000 kilometers across four continents. She shares the whimsical start of her journey from a doodle to a global adventure and the strict rules that define a world run. Marie discusses her clever strategies to avoid injuries while running marathons daily, including a unique body scan trick. With tales of dodging kangaroos and unexpected fines, her journey is a blend of freedom, perseverance, and the joy of running without constraints.

This week, Jeff Horowitz, a former attorney turned running coach and author of 'Think Like a Runner,' shares his remarkable journey with over 200 marathons under his belt. He discusses the mental challenges many runners face, the importance of trusting your body, and rethinking what it means to be a serious runner, regardless of pace. Jeff opens up about his recovery from a femur fracture, the joy of embracing one’s running journey, and how success should transcend mere speed. A truly enlightening and inspiring conversation!

Let’s get back to basics! In this episode, I’m breaking down the three main types of runs you'll see in your training - easy runs, moderate-intensity workouts like tempo or threshold, and high-intensity speed work - and explaining what each one is actually supposed to do for your fitness. If you’ve ever wondered, “Am I running this right?”, this one’s for you.Once you understand what each run is meant to accomplish, the next step is learning how to execute it correctly, and that’s where simple alerts on your running watch can be a game-changer. I’ll explain how I use pace and heart rate alerts to help build confidence, stay in the right zone, and most importantly, start enhancing our internal understanding of what those different intensities feel like. This is how you move from chasing numbers to actually training smarter.🎉 I’m also incredibly excited to announce my official partnership with COROS, the running watch I’ve personally used and loved since 2022! COROS makes it so easy to set up the exact alerts I talk about in this episode. You don’t need to pre-program fancy workouts (although I love those too), just a few simple tools can help you train more effectively and confidently. And now, when you use code RUNEXP at coros.com, you’ll get a free second strap with your watch purchase!👟 In This Episode:What easy, tempo, and speed runs are designed to doHow to use watch alerts to guide effort (not just chase paces)Why learning what effort feels like makes you a stronger, more confident runnerThe tools I use on my COROS Pace 3 watch to keep training dialed inHeart rate & pace alerts to create effort “guardrails”.RPE as the long-term goal (and how alerts help you build that awareness)🎁 COROS Discount:Get a free second strap when you use code RUNEXP at checkout on coros.com➡️ Add a watch + a strap to your cart➡️ Enter RUNEXP promo code➡️ Extra strap = FREE!📬 Stay Connected:💬 Weekly coaching tips: FREE newsletter The Weekly Stride⁠🎙️ Bonus content & early access: Patreon

An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!)In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it.Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways.IN THIS EPISODE, YOU’LL HEAR ABOUT:The different grades of ankle sprains and what they actually meanHow to handle the first 24–72 hours post-injury (and what to avoid)Why swelling and pain don’t always equal more damageHow to use pain as a guide... without letting it become a barrierThe critical rehab phases: isometrics, strength, neuromuscular control, and plyometricsThe real timeline for returning to running safelyCommon mistakes runners make in trying to come back “too soon”The emotional weight of missed races, lost momentum, and re-setting goalsABOUT LAUREN:Dr. Lauren LaPierre is a physical therapist, running coach, and the founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat and a passionate advocate for educating runners on how their bodies work—and how to keep them working well.Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.comFollow her on Instagram: @thepersonalizedrunningdocRegister for the 2025 REVIVE Retreat: REGISTER HERE

Are you making food choices based on science… or on social media? I'm joined by Zoë Rom and Kylee Van Horn, the duo behind the podcast Your Diet Sucks, to unpack the complicated, often confusing world of diet culture in endurance sports. With Zoë’s background in journalism and Kylee’s clinical expertise as a sports dietitian, they team up to challenge the nutrition narratives athletes are constantly fed—from TikTok trends to supplement fads!We explore:The origins of Your Diet Sucks and what inspired their myth-busting missionHow cultural “stickiness,” media algorithms, and identity shape what runners believe about foodWhy low-carb, fasted training, and “super supplements” aren’t always the answerThe importance of critical thinking over one-size-fits-all nutrition adviceWhy perimenopausal and postmenopausal women are often targeted by questionable messagingThe science we don’t have yet—and what they wish we knew more aboutYou’ll also hear their thoughts on Shaq-sized gummies, how we got so confused about carbs, and what it really means to fuel well as a runner today.Spoiler: There’s no one “right” way to eat—but understanding where your ideas come from might just change everything.

Sam Stow, an Australian ultra runner and functional movement specialist, shares insights into the crucial role of movement efficiency and technique in running. He discusses the importance of glute activation, the benefits of barefoot running, and common mistakes like overstriding. Stow emphasizes a personalized approach to running form and the significance of enjoying the journey while balancing performance goals. Listen in for practical tips and a fascinating story about his record barefoot marathon on a non-motorized treadmill!