The Running Explained Podcast

Thousands of runners get pregnant and give birth every year... but information about being a postpartum runner isn't nearly as readily available as it should be! Julie Leonard (@strongbodystrongmama) and Sarah Highland (@pelvicfloorandmore) are cutting through that dearth of information with their evidence-based "Ready to Run Postpartum" 10-week program specifically designed for postpartum runners to take the right steps, safely, toward strengthening their bodies and being able to return to running after giving birth! LISTENERS OF THIS EPISODE GET 20% OFF "READY TO RUN POSTPARTUM" WITH CODE RunningExplained20  In this episode, we talk about... Sarah & Julie's experiences as pregnant & postpartum runners/athletes "It's not normal to pee when you laugh" & other postpartum issues What's most important for postpartum runners to work on? The "Ready to Run Postpartum" program & how it works! -- JULIE LEONARD is a mom of 3 small children, a wife, and the founder of Strong Body Strong Mama. Julie is a Pre and Postnatal Corrective Exercise Specialist and holds a Master’s Degree in Exercise Science from the University at Buffalo. She was a competitive swimmer at the national level for over 15 years including in college and the Canadian Olympic trials. Julie coaches expecting and new moms in her in-home studio in Columbus, OH as well as working with moms from all over the world virtually. SARAH HIGHLAND is the owner of Pelvic Floor + More. She is an occupational therapist with 12+ years of experience and additional training to work as a pelvic floor therapist and prenatal/postpartum corrective exercise specialist. She provides home-based pelvic floor therapy to the Columbus, Ohio area. Most importantly, she is a mom to two very active littles! Running has always played a huge part in her life, and she is passionate about sharing this joy of movement by helping birthing people return to running safely! -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

How we FEEL about running is one of the most important things... so what do we do when things "feel" not so great? In this episode I discuss... -How do I stop comparing myself to other runners? -Dealing with guilt when you miss a run -What to do when a run doesn't go how you planned -Dealing with mental fatigue (wanting to stop) and mental 'burnout' on long runs -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

My guest this week is Steph Hnatiuk, aka @steph.the.runners.dietitian on Instagram, and we're talking about RUNNING and WEIGHT LOSS! But if you're looking for answers on how many calories to eat, or what specifically your meals should be made of in order to lose weight, you won't find those answers in this episode. In this hour-long discussion, we talk about... The relationship we have with food Why does running make you so hungry? Why weight loss is so challenging, and why diet culture is damaging to athletes seeking performance goals HOW weight loss and calorie deficits can safely fit into your running Our weight loss expectations vs. weight loss reality Mythbusting what can and what won't help you in your weight loss goals (intermittent fasting, supplements, specific diets, meal timing) -- Steph Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and owner of Stephanie Hnatiuk Performance Nutrition. She helps runners of all levels achieve their personal best performance using her 3-step strategy- the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Ever gotten injured? Statistically, yes you have! I sat down with Physiotherapist Brodie Sharpe, Host of The Run Smarter Podcast to talk about how we should approach running injuries, how to reduce our injury risk, and what returning to running while dealing with an injury looks like! When can you address an injury while continuing to run vs. needing to take time off? Red flags for when injuries are serious How "time off" impacts fitness Why pure rest is not the best way to address injuries How to reduce injury risk What does returning to running after injury look like? Is it ever the shoes' fault? Find Brodie Sharpe on Instagram Link to The Run Smarter Podcast Link to The Breakthrough Running Clinic 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.

My guest this week is Dr. Carrie Pagliano, DPT, a board-certified pelvic floor and post-partum expert helping women get and stay active both before & after pregnancy! We covered a lot of ground in this episode, including... What IS a pelvic floor and why it's important for all runners to be aware of their pelvic health (not just pregnant or postpartum women!) Being active during pregnancy - what's the guideline, and what's "normal"? Is Diastasis Recti preventable? The Post-Partum timeline: how to return to running after baby Dr. Pagliano's free "Return to Run" screening tool Signs of pelvic floor weakness? Why there's no such thing as "normal" when it comes to your pregnancy and post-partum experience! You can find Carrie on Instagram @carriepagliano, and at her website www.carriepagliano.com. If you're in the DC area, you can even make an appointment in person! Get it: The Return to Run Checklist ABOUT DR. CARRIE PAGLIANO Dr. Carrie J. Pagliano has been a dynamic leader in the areas of women’s/pelvic health for over 20 years. Dr. Pagliano received her Masters in Physical Therapy from the University of the Sciences in Philadelphia in 1999 and Doctor of Physical Therapy from University of St. Augustine for Health Sciences in 2007. Dr. Pagliano is a double Board Certified Clinical Specialist in Orthopaedics and Women’s Health. Dr. Pagliano served for 7 years on the Executive Board of the Academy of Pelvic Health Physical Therapy, a component of the American Physical Therapy Association (APTA), completing her term as Past President in 2021. She is an adjunct professor at Marymount University in Arlington, VA  Lynchburg University.  She also served as Instructor of Clinical Rehabilitation Medicine at Georgetown University School of Medicine.  She is an appointed Advisory Board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development. Dr. Pagliano speaks internationally in the areas of postpartum return to sport and integrative models of practice in pelvic physical therapy. She is a national media spokesperson for the APTA.  Dr. Pagliano is the founder of Carrie Pagliano Physical Therapy, LLC in Arlington, Virginia & The Real Moms’ Guide to Postpartum Digital course series for moms & postpartum professionals.  When she’s not kid wrangling or bringing pelvic health to the world, Carrie is an avid runner, yogi & crossfitter. -- Thanks for listening! If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

If you're interested in discourses on how lactate threshold training is related to your marathon pace, or how to get REALLY race-specific for the race you're training for (including the elevation profile of the course) this episode is for you!  This week's questions are... Picking the best recovery bath: ice baths or Epsom salt baths? Which is better for marathon training: tempo runs or long intervals? Figuring out pacing when running hills Starting easy runs too fast & dying at the end - help! Why do I scrape the inside of my calf with my opposite foot as I run? IF YOU HAVEN'T READ IT, YOU SHOULD: "Let Your Mind Run" by Deena Kastor, Olympic Bronze Medalist, Athens 2004 -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

In my first "Run Coach Chat" I talked with Tucker Grose from Training With Tucker (find him at @trainingwithtucker on Instagram!) about a wiiiiide range of training topics, including... -Why the marathon should NOT be the first distance you tackle -Common mistakes many runners make -Why qualifying for the Boston Marathon is so challenging (but what might help you get there) -Planning your training cycles and setting short- & long-term goals -Who can benefit from working with a running coach -Tucker's current training for a 100-mile ultramarathon! Follow Tucker on Instagram @trainingwithtucker! Tucker Grose lives and trains in Denver, Colorado. A lifelong runner, Tucker is currently training for his first 100-miler in June. He has been developing athletes for the past 10 years and specializes in helping endurance athletes who are moving up in distance or are seeking to improve from a performance plateau. He is a 7x marathoner, Boston Qualifier (2:49 PR), 7x ultramarathoner, and holds the Course Record for the Lost Cat 50k. -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠

This week I answered some really excellent and complex questions on the podcast!⁠ ⁠ Running & cortisol; is running every day bad for my cortisol and my adrenal health?⁠ What's the best run/distance to jump back in after finishing half marathon? ⁠ What are some of the best ways to build your base back up after taking some time off?⁠ Protecting and taking care of your knees, especially if you're very tall⁠ How can I curb "runner's stomach"?⁠ I've heard about the importance of the big toe in running. What's that about?⁠ Arm carriage! High like East Africans, low like Asians - does it matter?⁠ If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW AVAILABLE: www.runningexplained.co ⁠

Performance Dietitian Cortney Berling, RD, (@eatwell.runbetter) joins the show as the inaugural guest on the Running Explained Podcast! Cortney is a former D1 runner, a running coach, and a Registered Dietitian! In this episode, we talk about...  Common running nutrition mistakes  Running & weight loss  Anxiety around fueling correctly  Underfueling & RED-S  Pre-, during, and post-run fueling  "Fat-adaptation" & performance Find Cortney on Instagram @eatwell.runbetter! Cortney is the owner of Eat Well, Perform Better LLC --- BOOKS WE MENTION Roar by Dr. Stacy Sims Finding Your Sweet Spot: How to Avoid RED-S by Rebecca McConville MS RD

The inaugural "this is actually being recorded as a podcast" episode! Today we talk about... -What's the difference between a neutral & a stability shoe? -My easy HR is always high but my RHR is pretty low. Should I ignore? -How can I notice if I have an unhealthy addiction to running or exercise? -Any advice for my first race or race day etiquette I should know? -How can intervals be leveraged to build aerobic capacity as well as speed? -Foot care & blisters?