The Running Explained Podcast

Welcome to Season 3! Dr. Matt Minard, DPT, CSCS, founder of Learn2Run, joins Coach Elisabeth for the first episode of 2023 for a deep dive on running cadence. WHAT is running cadence? WHEN does cadence matter? WHO should pay attention to cadence? Learn about optimal cadence, the relationship between cadence and speed, cadence and stride right, and more in this wide-ranging conversation about running cadence! Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness. https://www.instagram.com/learn.2.run https://www.tiktok.com/@learn.2.run www.l2rsmartersaferfaster.com 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

Coach Elisabeth breaks down 5 lessons & reflections from 2022 in this final episode of the year, including.... Stress is stress You can't always get what you want A little speed goes a long way An object in motion stays in motion Being in shape is awesome; getting into shape sucks This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!

Let's finish up 2022 with an old-fashioned listener Q&A! Coach Elisabeth goes through a variety of listener-submitted questions in this second-to-last episode of the year, discussing training cycles & trying to get pregnant, stress fractures, best hydration vests, run coaching, and more!

What happens when you lose your period? Amenorrhea (missing menstrual cycles) is unfortunately common among the endurance athlete community, and Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) joins the show to discuss all things MISSING PERIODS, including what's happening when your period disappears, why we WANT a regular menstrual cycle for short- and long-term health, and steps to take if your period is missing. Cynthia's story of amenorrhea & her professional journey The impact your missing period has on your bone health, heart health, gut health, and more   Why hormonal contraception may be masking whether or not you're getting an ovulatory menstrual cycle Why you don't have to be underweight to lose your period What do you need to do to restore your period? PCOS and missing/irregular period Why your menstrual cycle should be considered the "fifth vital sign" Proactively supporting your menstrual health This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out! Cynthia is a Registered Dietitian Nutritionist with over 10 years of experience in the field. Serving women with Hypothalamic Amenorrhea & helping them get their period back, restore their health & find balance with food & exercise is her passion & her main focus in her practice. Since founding the Eat to Regain Your Period Program in April 2020, She’s worked with hundreds of women in helping them get their period & their life back. When she’s not serving women across the world with period recovery- you can find her with the two loves of her life, her sons, Brian and Brayden. Insta: https://www.instagram.com/period.nutritionist/ Website: www.periodnutritionist.com Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb

THE SEQUEL IS HERE! 13 years ago, "Born to Run" was released and captivated the running (and non-running) world. Now author Chris McDougall has partnered with coach Eric Orton to write BORN TO RUN 2: The Ultimate Training Guide, the follow-up, fully illustrated companion. Chris and Eric join the show today to talk about some of the stories and anecdotes in the book, finding the joy in running, and why community is one of the most important things for all runners How to refocus on finding the enjoyment in running, even when you're chasing goals The Roman Legions & "all day pace" "100 Ups" and the story of a pharmacist who became a running star by running in place at his job Good running form - what do we mean? The importance of finding "your running people" AVAILABLE NOW: BORN TO RUN 2: The Ultimate Training Guide  🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ CHRISTOPHER McDOUGALL covered wars in Rwanda and Angola as a foreign correspondent for the Associated Press before writing his best-selling book Born to Run. His fascination with the limits of human potential led to his next works, Running with Sherman and Natural Born Heroes, and his Outside magazine web series, “Art of the Hero.” He lives in Hawaii with his family. ERIC ORTON’s experiences with the Tarahumara and his study of running, human performance, strength, and conditioning have led him to the cutting edge of the sport and made him a go-to for athletes everywhere. The author of The Cool Impossible and former fitness director for the University of Colorado Health Sciences Center, Orton personally trains athletes from recreational racers to elite ultramarathoners. He lives in Jackson Hole, Wyoming.  

Sports nutrition & performance fueling isn't just for elite athletes; anyone with any goal of feeling good and improving performance (WHATEVER those goals are for you!) should be understanding their body's fueling & nutrition needs. Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN (@befueledsportsnutrition) joins the show to discuss the mindset and belief systems we have around fueling & nutrition as recreational athletes including... What is "diet culture" and how does it influence our approach to performance fueling? "Discipline" versus balance Recognizing common obstacles to appropriate fueling "Dieting" culture Fear of carbs/fear of "too much" When liquid calories have a place (sometimes a mandatory one!) What happens when you feel like you can't carb load, i.e. eat the recommended carbohydrates per day? Tips for planning your pre-race carb-load  Generational and gender differences in common obstacles to performance nutrition The stories we tell ourselves about how the way we eat defines who we are How to dis-entangle our beliefs around running more & eating less when we originally started running as a way to lose weight Weird "internet" diet trends The way certain sports nutrition products are marketed using "diet culture" talking points Natalie Robertello, MS, RD, CSSD, CDN, is a Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete. https://www.befueledsn.com/ Sports Dietitian & owner of BeFueled Sports Nutrition, as well as an endurance athlete (triathlete, runner).

The only constant is change, and while running may seem like your rock in the ever-flowing river of life, your relationship with running WILL change over the course of not only your life, but the seasons of life you find yourself in. Tina Muir, Founder of Running for Real, mom, podcaster, and former professional runner and international runner for Great Britain & Northern Ireland joins the show to talk about the many ways we can form a relationship with running, and what we should be striving for at the end of the dayTina’s experience an a professional runner and what her relationship was like with the sport when it was her jobThe strange challenges and pressures professional runners face when running is how your jobNot every season of life is going to be the season where you’re training hard and setting PRsRunning as a mom & not getting caught in the comparison trap“You can’t quantify your way to a guaranteed outcome”Branching out and finding joy in ALL the things, not just chasing timesThis episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out!Tina is the founder and CEO of Running For Real. Tina is a mother of two and former international runner for Great Britain and Northern Ireland. Tina hosts the Running For Real Podcast, which has amassed over 6 million downloads. The Running For Real Podcast is a collective of conversations about running, the climate emergency, and social justice. Tina also hosts a second, NPR style podcast with Knox Robinson called Running Realized, noted as "The 'Invisibilia' of running" by Women's Running. Tina has worked with the United Nations Office for the Coordination of Humanitarian Affairs and been featured in The Guardian, The Telegraph, People Magazine, Outside, SELF, and Women’s Health.

What is Overtraining Syndrome? Psychologist and researcher Jill Colangelo, ALM (@jillcolangelopsych) joins the show this week to talk about this extremely important issue that endurance runners are at risk of when training stress and recovery are out of balance, dangerously so. Learn about Overtraining Syndrome, including... What is Overtraining Syndrome (OTS)? What are some of the signs and symptoms? The recovery timeline for OTS Risk factors for OTS Is exercise addiction real? What happens when we misuse exercise "No, you are not the exception" OTS versus Overreaching Why can some people handle such a high training volume while others cannot? The relationship between mental health and training volume by hours per week 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ Jill Colangelo is a writer and researcher who studies the relationship between mental health and ultra-endurance sport. She is actively involved with new research in this area with the University of Bern and writing mental health-focused articles at Triathlete Magazine.  www.jillcolangelo.com Jill Colangelo on YouTube Jill Colangelo on Instagram Jill Colangelo on Triathlete.com

“Biohacking” practices have proliferated in the last 20 years, marketed as ways to optimize your body, health, and performance… but is biohacking something you should really be focusing on? Dr. Adrian Chavez calls himself an “anti-hacker” and joins the show to talk about biohacking, marketing, and why you should focus on nailing the foundations instead of pouring money into biohacks. A brief history of biohacking A spectrum of biohacks: from legit in certain situations to legit dangerous in others Marketing/follow the money: is someone creating a problem & selling you the solution? Belief systems vs. the search for “truth” Nutritional/diet trends High-profile adherents of certain biohacks & dietary trends Understanding the foundational principles: nutrition, hydration, sleep This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Add InnerAge 2.0 to any plan to calculate your true biological age, and see how you’re aging from the inside out! -- Dr. Adrian Chavez has a PhD in Nutrition; his mission is to help people improve their well-being and prevent or reverse chronic diseases using science-based nutrition and lifestyle strategies. He is an expert in the gut/brain connection and hosts the Your Nutrition Prescription podcast. The Nutrition Science Podcast --

Let's talk about it. Depression is one of the most common mental health conditions you can experience, and running is an integral part of many runners' mental health management. Ultrarunner & coach Will Frantz joins the show for a raw conversation about depression, running, mental health, feeling good, feeling bad, working with clients who are struggling with their mental health, neurotransmitters, nutrition, and more! Depression sucks! Tiny habits Setting yourself up for success "Motivation" & consistency Rough patches in races & in life What coaches can do to help during the rough patches Learning to be flexible Neurotransmitters 101 Simple nutritional support for brain health and more! Will Frantz is a personal trainer, ultrarunning coach, and nutrition coach. You can find him on his podcast, "Eat Well, Sleep Great, Run Far" sharing information on training, nutrition, and more!  Eat Well, Sleep Great, Run Far Podcast: https://anchor.fm/eatsleeprun Trail and Ultra Running Nutrition FB Group: https://www.facebook.com/groups/trailultranutrition Website: https://willfrantz.com Instagram: https://www.instagram.com/will.c.frantz/ Tiktok: https://www.tiktok.com/@will.c.frantz