The Running Explained Podcast

Join Dr. Alyssa Olenick, a lively exercise physiologist and ultra runner, as she unveils the secrets of hybrid training. She explains the interference effect and the importance of blending strength with endurance for optimal performance. Discover how strength training enhances running while preventing injuries, and why curiosity, not perfection, should guide your fitness journey. Learn about seasonal training, effective recovery strategies, and the supportive role of community in achieving your athletic goals.

Coach Nick Klastava, Head Coach at Running Explained, shares expert insights on breaking the habit of comparing ourselves to other runners. He discusses the negative impacts of social media and the importance of focusing on personal growth instead of external achievements. Nick emphasizes the need for flexibility in setting running goals and celebrating individual progress. He also tackles workout anxiety, suggesting that consistency is key, and encourages runners to appreciate their unique journeys, steering clear of unrealistic benchmarks.

Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything:– Gummy bear fueling and why sour candy hits different– What happens when your miles slow way down in the summer heat– Shoes, Hobbiton, Regency costumes, and other delightful detours– The “minimum effective dose” approach to strength training– And why doing less is often the smartest move a runner can makeWe talk about the pressure to do more, what it really means to be consistent, and how to respect your body without losing your goals. And yes, we get a little nerdy, because obviously. It’s us.If you need a reminder that running is supposed to be fun, that you don’t have to earn your worth in mileage, and that play is part of the process... this one’s for you.💥 LAST CHANCE: ROAD TO RACE DAY KICKS OFF AUG 4!If you’re training for the Philly Half or Full and want personalized coaching, a supportive group, expert guidance, and race weekend fun—this is it! Don’t miss your chance to join.👉 runningexplained.com/roadtoraceday—🔗 Links & Resources:Check out her FREE Achilles Recovery Toolkit!

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