The Running Explained Podcast

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! 🕶️🦩 -- 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! -- 🕶️🦩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! 🕶️🦩 -- 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/

Do you need to lose weight to become a faster runner? Is there such a thing as "racing weight"? Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian) joins the podcast to talk about underfueling, performance, and Relative Energy Deficiency Syndrome (RED-S). What are the signs of underfueling? Intentional vs. unintentional underfueling Running & weight loss - can they coexist? Do you need to lose weight to get faster? Is there such a thing as "racing weight" and should you try to get there? "Weight gain" doesn't always mean weight gain "State-sanctioned" underfueling in college/elite programs & popular diet culture Relative Energy Deficiency Syndrome (RED-S) This episode is sponsored by GOODR SUNGLASSES! Get 15% off the best (in my opinion) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩 -- Amy Goblirsch, RD is a sports dietitian who specializes in helping runners break free from dieting and learn how to listen and trust their bodies again. She helps runners become intuitive eaters and apply practical fueling to feel energized on and off the run. When she isn’t helping runners fuel their training, she is either running herself or trying to keep up with her toddler and dog. Instagram: www.instagram.com/the_running_dietitian Website: longrunnutrition.co

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!