The Running Explained Podcast

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. ⁠

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!

Coach Elisabeth, a running coach specializing in training metrics and analysis, discusses the basics of common running metrics including GPS, heart rate, cadence, stride length, and more. She explores the significance of symmetry in running and highlights the interconnectivity between different bodily functions. Coach Elisabeth also clarifies the estimation of VO2 max and training status on fitness watches, and explores heart rate as a metric for running performance. There is a discussion on the different training statuses provided by Garmin and the importance of recovery.

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! -- 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 -- 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. -- TRAIN WITH RUNNING EXPLAINED! Training plans available now! www.runningexplained.co/plans

Sports Podiatrist Suzanne Hamilton shares valuable insights on caring for your runner's feet. Topics include blisters, foot/toe numbness, blackened toenails, choosing shoes for hammertoes and bunions, carbon plate shoes' impact on feet, orthotics, and more.

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! -- 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/

My guest this week is Amy Haas, aka @raceacrossthestates! In this episode, we're talking about motivation, mindset, mental toughness in races, and more! When over-relying on motivation is not a good strategy Motivation vs. habit and accountability Learning to "flip the script" on negative thoughts & negative self-talk Expectations vs. reality when you're in a race Staying mentally tough during races and hard workouts Learning to not panic! And more! Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 40/50 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