The Running Explained Podcast

Dr. Marie Whitt, DPT, (@dr.whitt.fit) is back on the podcast for this episode on pronation, foot motion, shoes, and more! What actually happens in your foot when you run? How does this influence the shoes you buy (and vice versa?) What can you do to make your feet strong?  Pronation: what are pronation and supination Correcting overpronation (& overcorrection) Heel whip and "egg beater" running gaits Stability vs. neutral shoes Footstrike! Heel, midfoot, toe - which and when? Carbon plate shoes At-home exercises for your feet! Dr. Whitt's "Finding the Missing Link in Your Running and the 4 Routines to Fix It" Guide Instagram: @dr.whitt.fit Free "6 Week Couch to 5k Program" Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

In this solo episode, it's all about STRESS! Poor, misunderstood stress. Did you know that stress is actually a good thing, in the proper doses? Did you know how important the recovery from a stressor is? Do you know WHY chronically elevated cortisol is so dangerous? What IS stress? Chronic vs acute stress Stress & the stress response Allostatic load, and allostasis vs homeostasis Your lazy brain CORTISOL (when it's good, when it's bad, and the relationship between running, cortisol, and weight management) Considering and quantifying training load/training stress Cumulative fatigue, overreaching, and overtraining --  Running Explained training plans available now!  www.runningexplained.co/plans

My guest this week is Chris McClung of Rogue Running, host of the Running Rogue podcast and co-host of the Clean Sport Collective podcast with Kara Goucher and Shanna Burnette, and I couldn't think of a better guest to discuss this week's topic: PACING!  What IS pacing? The relationship between your pace and your effort How to effectively use your watch to pace yourself (& how NOT to use it) Finding your 'EASY PACE' and why easy running is important Using effort and heart rate to find your 'easy' Race pacing strategies "Banking time" as a race strategy - yay or nay? Race pace and race effort And more! -- Chris McClung is a runner, coach, co-owner of Rogue Running, host of the Running Rogue Podcast, and the co-host of the Clean Sport Collective Podcast with Kara Goucher and Shanna Burnette. https://www.roguerunning.com/ https://runningrogue.libsyn.com/ https://www.instagram.com/roguerunning/ https://www.instagram.com/roguechris/

This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including... -How to set the right goals that challenge you (& the importance of thinking long-term) -The difference that fueling makes in your performance and recovery -Strength training importance and tips -Sleep importance and tips -Keeping easy days easy! -Is more always better? -Breaking up with the "fitness class culture" mentality -Why recovery and rest are so important ...and more! -- Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.   https://elevateyourrunning.com/ https://www.instagram.com/sayrahrunshappy/  

Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined!  🧠WHY is running good for our mental health?⁠ 🧠How the lessons we learn from running translate to our life⁠ 🧠Breaking up with the "all or nothing" mentality⁠ 🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort⁠ 🧠Why running isn't a replacement for therapy (& how to find a therapist!)⁠ 🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you⁠ -- Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running.  Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness

How do you train for the race you want to run? How does your training CHANGE AND DIFFER depending on your goals and experience? In this jam-packed episode with Coach Laura Norris (@lauranorrisrunning), we dive into "the specificity of training", what it means, and how to apply it to YOUR training! ⁠Some of the topics we cover include... HOW do you train for different race distances? ⁠ HOW does easy running work to make you faster?⁠ Is 80/20 running the best intensity split for your training?⁠ What changes between 5k, 10k, half, and full marathon training? Can you turn your 5k pace into your half marathon pace?⁠ How do you train for a hilly race?⁠ If I listed all the topics we covered, I would run out of room. This is a MUST-LISTEN and full of training answers big & small!⁠ -- Laura Norris is a certified running coach, content creator, and marathoner. She is the owner of Laura Norris Running and has coached over 220 runners, from beginner runners to BQ marathoners to 100K ultra runners. Her marathon PR is a 3:29 and half marathon PR a 1:34. She is also earning her Master of Science in Applied Exercise Science at Concordia University - Chicago. In addition to coaching and running, she is a wife, toddler mom, and rescue dog owner, and enjoys gardening, home brewing beer, hiking, and spending time outdoors. -- If you like the show, please remember to subscribe, rate it 5 stars, and tell your friends! Training plans available now! www.runningexplained.co/plans

What IS a "tempo run"? What do they do and when are they beneficial to include in your training? My guest this week is RRCA Coach Brian Lock (@roadrunner309) and we talk in depth and in detail about... What is (and is not) a tempo run? What is lactate threshold and how are threshold runs structured? What is the purpose of goal pace workouts in a training plan? The right (and wrong) way to execute a threshold workout/tempo run When tempo runs/threshold runs are NOT recommended ... and more!! Brian Lock is an RRCA-Certified Running Coach, sub-3 hour marathoner, and the world-record holder for fastest marathon with a soccer ball! Follow him on Instagram at @roadrunner309 or get connected with his coaching at RoadRunnerCoaching.com --

Starla Garcia, a Registered Dietitian and 2020 Olympic Trials Qualifier, shares her journey from battling an eating disorder to championing healthy fueling for runners. She discusses why runners often neglect nutrition and the importance of individualized fueling strategies. The conversation covers optimal carb intake, common gastrointestinal issues, and how proper fueling can make or break race day performance. Starla advocates for a positive relationship with food and encourages athletes to experiment with different fueling options tailored to their needs.

Questions about strength training and how it fits into your running? Wondering how important it is? RRCA Running Coach Stacey Gross (@s__gross) answers all your questions! We talk about... HOW & WHY strength training is important for runners Why hills don’t replace strength training How to include strength in your training Heavy weights/lower reps vs lighter reps/higher reps Key strength training moves for runners Bodyweight, bands, kettlebells, and weights Muscles soreness & DOMS Strength train pre- or post-run? Hip strength exercises Harder or more complicated doesn’t equal better! Strength in a taper AND MORE!!! -- Stacey is an iced coffee-loving runner from the city of Brotherly Love. She is an RRCA Certified Run Coach and a member of the Run to the Finish coaching team. She is also a sponsored Klean Athlete. You will find Stacey putting in the work on the road and also in the gym. She strongly believes that to become a stronger runner you need to do more than just log miles.  -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running!  What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training?⁠ ...IT DEPENDS!⁠ ⁠The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!⁠ ⁠*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...⁠ ⁠👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?⁠ ⁠👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs⁠ ⁠👉What is the recommended cross-training when you're training for a marathon?⁠ ⁠👉Can I do my speedwork on a bike instead?⁠ ⁠👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips? -- Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level! Instagram: www.instagram.com/dr.whitt.fit Website: www.drwhittfit.com --