The Running Explained Podcast

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!

Explore how mindfulness can transform your running! Discover insights from a fascinating study linking mental training to better performance. Learn how mindfulness rewires your brain to enhance focus and emotional resilience. Find out practical techniques you can apply—no chanting required—to conquer anxiety and elevate your running experience. Unravel the flow state and understand its impact on performance, making this valuable for runners of all levels. It's time to unlock the full potential of your mind while you run!

In this new episode, I’m joined by Running Explained coaches Nick Klastava & Jessie Gruca as we dive into the realities of traveling to races with your family. We chat about everything from balancing carb-loading with kids’ snack schedules to managing the emotions of either bringing your kids along or leaving them at home. You’ll get practical tips on everything from international race travel to including your little ones in race-day events, and how to turn race weekends into lasting family memories.Whether you're a seasoned parent-runner or gearing up for your first race trip with kids, this episode has got you covered. Jessie and Nick share their own stories of guilt, stress, and joy, offering advice on flexibility, clear communication, and the importance of showing up to race weekend with a solid plan. It's all about making race day work for you and your family, no matter what the weekend throws your way!www.runningexplained.comResearch and production assistance by Sophie van Leeuwen

This week’s episode is a throwback to one of your favorite formats—a good old-fashioned Q&A! But it’s also extra special because I’m officially launching the Running Explained Patreon! 🎉 I break down what the Patreon is, what’s included at each membership level, and how joining directly supports me and the future of the show.After that, we dive into your questions! I’m answering everything from how long it takes to rebuild your aerobic base after injury, to whether you need to run a 20-miler when training for a half marathon, and what to do when your heart rate zones don’t seem to match your workout paces.In This Episode I Talk About:What the Running Explained Patreon is and how you can joinThe difference between feeling “normal” and “race fit” after injuryWhy a 20-mile long run probably isn’t necessary for half marathon trainingIf you need to add more running days to finally break that sub-2:00 halfWhat a “workout sandwich” really means (and why it matters!)How to manage heart rate zones in the summer heatWhat might be holding back your 5K progress (spoiler: it’s not just speedwork)The real meaning behind lower heart rate at the same paceHow to return to training after illness without blowing up your planWhat to do when your heart rate doesn’t match the threshold pace your coach gives you🎙️ The Running Explained Patreon is here!Want bonus episodes, ad-free listening, priority Q&A, voting on guests and topics, and more?Join the community at 👉 patreon.com/runningexplainedResearch and production assistance by Sophie van LeeuwenLet’s Connect:Website: www.runningexplained.comInstagram: @runningexplained