The Running Explained Podcast

Elisabeth Scott
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Sep 14, 2023 • 1h 6min

s3/e34 Improving as a Marathoner Over Time with Coach Jessie Gruca

Coach Jessie Gruca, a 25-time marathoner and Running Explained Coach, talks about the biggest marathon training mistakes, the importance of fueling and hydration, and the difference between novice and experienced marathoners. She also discusses key marathon workouts for experienced runners, proper pacing strategies, and building mental toughness in training.
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Sep 7, 2023 • 1h 10min

s3/e33 Foundations of Triathlon Nutrition with Natalie Robertello, MS, RD, CSSD, CDN

Our miniseries on triathlon continues with Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN of BeFueled Sports Nutrition to educate us on the FOUNDATIONS of fueling for multisport events, i.e. triathlon! The basics of multisport fueling How do your daily nutrition needs change as training volume increases? Understanding your hydration needs Planning your multisport nutrition plan Sport fuel vs. "whole" food fueling Liquid carbs: how and when? 60-90 g/hr vs 90+ g/hr in training and racing Having a plan vs EXECUTING the plan! Being a data-driven athlete: the role of continuous glucose monitors for performance and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Natalie Robertello is the Owner & Head Dietitian at BeFueled Sports Nutrition. Nourish your body with the foods you enjoy. No matter what your sports performance goal, focusing on what you can ADD IN is what will benefit you. I help you make the connection between what foods will help to support your training and what foods you enjoy to help you to feel and perform your best. https://www.befueledsn.com/ https://www.instagram.com/befueledsportsnutrition/
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Aug 31, 2023 • 1h 3min

s3/e32 Quarterly Runner's Q&A With Coach Elisabeth

Let's answer some questions! In this episode, Coach Elisabeth answers 4 running related questions: What’s the deal with these menthol gels? Are they going to help me in the heat? The recommendations for running (or not running) when you’re sick and how to deal with the “back to school” season of constant sickness Dealing with severe race anxiety Can men get RED-S/have Low Energy Availability too? STUDIES DISCUSSED IN THIS EPISODE: PMID: 33248439 PMID: 36458132 PMID: 37571316 PMID: 37052052
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Aug 24, 2023 • 1h 9min

s3/e31 Toxic Fitness Culture in Endurance Running with Coach Amanda Katz (@amanda_katzz)

What is toxic fitness culture? It's attitudes and beliefs in the "fitness" space (yes, including running) that promote unrealistic and unhealthy approaches towards exercise and fitness, and unfortunately, sometimes these things show up in the endurance running space as well. Running Explained Coach and Personal Trainer Amanda Katz joins the show to talk ALL about it! -Toxic fitness culture in the wild -Toxic fitness culture in endurance running -Is more always better? -Learning how to navigate the WHY behind certain behaviors -Being "disciplined" vs. "disordered" -Anxiety, guilt, and shame around not working "hard enough" -Are your goals really YOUR goals? -Evaluating where you get your info from -and more! Amanda Katz is a full-time fitness professional. She's a certified personal trainer, RRCA certified run coach — joining the Running Explained coaching team last year — and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. Her philosophy is based on the notion that all bodies deserve a fitness experience without punishment, guilt or shame. She approaches her craft with humor, real talk and ultimately, wants her clients feeling stronger and more capable in their bodies through movement. To learn more, visit Amanda on instagram at @amanda_katzz or via website amandaskatz.com
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Aug 10, 2023 • 1h 14min

*s3/e30 Becoming A Sustainable Runner with Tina Muir & Zoë Rom

Co-authors Tina Muir and Zoë Rom discuss sustainable running, exploring the connection between environmental sustainability and the sport. They touch on various topics such as training sustainability, overcoming challenges in the running culture, and taking action for climate justice. The authors also highlight initiatives, companies, and individuals contributing to sustainability in the running space. They encourage listeners to make a difference by taking small actions, and announce their upcoming book 'Becoming A Sustainable Runner.'
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Aug 3, 2023 • 1h 15min

s3/e29 Intro to Triathlon As a Runner with Coach Danielle Hirt (@runwithcoachd)

Are you interested in delving into the world of triathlon as a runner? What do you need to know? Coach Danielle Hirt (@runwithcoachd) is here to talk about all the things you need to know to get started in triathlon as a runner! -Overview of triathlon as a sport -Different triathlon distances -Where should a runner start when they want to make the transition into tri? -Biggest differences between training for a marathon/half standalone vs in a triathlon -Training intensity distribution in triathlon training -Brick workouts -Racing & transitions -Can triathlon make you a better runner? -and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Coach D - endurance coach and personal trainer. Danielle has over a decade of distance running and recently turned to triathlons. She's completed two half Ironman distance triathlons and at the time of this recording is one week away from her third. Running will always be her first love but swimming and biking are a fun cross-training compliment! Danielle loves to introduce athletes to the sport of triathlon and help them unlock their athletic potential.  www.runwithcoachD.com
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Jul 27, 2023 • 1h 6min

s3/e28 "Why Am I Getting Slower?" with Amanda Brooks & Laura Norris, MS

WHY AM I GETTING SLOWER? As coaches, this is a common question we we get, and Coach Amanda Brooks (@runtothefinish) and Coach Laura Norris, MS (@lauranorrisrunning), co-hosts of the Tread Lightly Podcast, are here to talk about it! -When an athlete comes to you and says "help, I'm getting slower", what are the first things that come into your mind about what you want to know about the athlete? -Detraining/time-off impacting fitness -Supercompensation negative trends due to life stress, poor fueling, etc -Overtraining and doing "too much" can actually take you backward -Generally, how often do you see athletes completely miscalculate simply how much their life stress impacts their training tolerance? -"Help, I think I'm getting faster but my races aren't reflecting that!" -"Help, I’ve gone from running BQ marathons to barely being able to run 5 miles in the past 6 months!" -"Help, I've started easy running but now I'm getting slower" - what are the possibles here? -When is it time to start working with a coach, when you just need to stop panicking and stay the course, when it's time to see a medical professional, etc Amanda Brooks is the author of the Run To The Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock and Loving the Run. With over 470 Amazon reviews declaring her advice is described as perfect for "middle of the pack runners that are trying to do the best for themselves, stay injury free, and train healthy while still living their lives." As a certified running coach and personal trainer, she's helped thousands of runners over the last 10 years, run over 26000 miles and believes running is more important now than ever before. Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. Her personal bests include a 1:34 half marathon and 3:29 marathon. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies include running, gravel biking, learning German, daily Wordle, and sci-fi/action/fantasy movies and books.
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Jul 20, 2023 • 1h

s3/e27 Calves & Achilles Tendons with Luke Nelson (@sportschiroluke)

Let's learn all about our calves nd Achilles tendons and how important they are for running! Sports Chiropractor Luke Nelson (@sportschiroluke) joins the show today to teach us all about our calves! -The structure of our calves: what are the key muscles? - What role do our calves play when we run? -Common calf-related issues runners face: tightness, muscle cramps, etc -The Achilles tendon and what it does -Common Achilles-related injuries -What can runners do to help make our calves as strong and functional as possible? -And more! Luke Nelson is a titled Sports & Exercise Chiropractor, who has worked in private practice in Melbourne, Australia for 20 years.  He has presented widely across Australia & Internationally, on various sporting injury-related topics, primarily focused on running. A keen fitness enthusiast himself, Luke has completed 7 marathons, an ultra-marathon and 2 Iron Man triathlons. Luke fulfils a number of committee roles including Past President & current Education chair of Sports Chiro Australia and Vice-chair of Sports Medicine Australia Victorian committee. His postgraduate qualifications include International Sports Chiropractic Practitioner, Postgraduate Diploma in Sports Chiropractic, Masters of Sports Science, ASCA Level 1 Strength coach & Athletics Australia Level 1 Recreational runner coach. Luke was recently awarded the 2022 ACA Chiropractor of the Year for his services to the profession.
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Jul 13, 2023 • 1h 3min

s3/e26 Understanding Pain with Dr. Megan Waples, PT, DPT (@perfectstridept)

What is pain? No, not the suffering we experience in a race or hard workout, but ACTUAL pain? Physical therapist Dr. Megan Waples, PT, DPT of @perfectstridept joins the show today to talk to us about pain! What is pain? Is pain always a bad thing? The difference between the "pain of racing" vs injury-related pain Is where you feel pain always where the issue is? Is inflammation always bad? Considering RICE for injury management Acute injury vs overuse injury vs chronic injury Chronic pain & cortical smudging Why it's emotionally challenging to rehab an injury Ways to "hack" your brain when you're going through rehab Talking about chronic pain Lifestyle factors that can help recovery Dr. Megan Waples (PT, DPT) is a former collegiate cross country and track athlete (Emory University) who now works with endurance athletes at Perfect Stride Physical Therapy in New York City. She has a special interest in helping runners get back to training pain-free. https://perfectstridept.com/megan-waples/
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Jul 5, 2023 • 1h 4min

s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition)

What can perimenopausal athletes do to support their health and training? Well, let's start with nutrition! Registered Dietitian Brooke Czarnecki, RDN, LD of Intentful Nutrition (@intentfulnutrition) joins the show today to talk about perimenopause, being an endurance athlete in perimenopause, and what you can do to support your health and performance during this time! What is perimenopause? Why it's a tricky time for runners specifically What are the symptoms of perimenopause? What's normal and NOT normal? Why the traditional advice of "eat less, move more" won't apply to you as a runner when addressing body composition changes The role of PROTEIN! What do you need? How does that change? Do your micronutrient needs change in perimenopause? Do intra-run nutrition recommendations change? What about running with insulin resistance? Weight loss drugs; what's the deal? and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ -- Brooke Czarnecki, RDN, LD is the founder of Intentful Nutrition, where she helps you understand the what, why, and how behind your nutrition. Her mission is for all individuals to tune out diet culture, understand their unique definition of health, and for all individuals to treat their body with dignity and respect. https://intentfulnutrition.com/

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