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PODCAST

The Running Explained Podcast

Running Explained

Hosted by multi-certified run coaches and fitness professionals, Amanda Katz and Nick Klastava, The Running Explained Podcast is your go-to resource for actionable insights, expert tips and motivating advice to help you become the best runner you can be. We take a science-backed approach to running and fitness, offering practical strategies for athletes at all stages of their journey. Whether you"re struggling with injury, wondering how to fuel your long runs or trying to nail your race day

sports running

All Episodes

01:10:55

s2/e09 Body Composition & Recomposition for Runners...

The Running Explained Podcast ·

2022/03/17

Sports Dietitian Steph Hnatiuk returns to the podcast for a deep discussion on body composition: what it is, what we really mean when we talk about body composition and "recomposition", and why chasing that ultra-low body fat percentage or certain physique goal might not be helping your running performance! What does "body composition" mean? Factors that influence body composition Why the scale can stay the same while your body composition changes Why "leaner" isn't always healthier When

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01:19:14

s2/e08 The Science of "Aerobic" & "Anaerobic" Running...

The Running Explained Podcast ·

2022/03/10

What happens when you're running "aerobically"? What is "anaerobic" training? WHY should you know and care? Coach Laura Norris (@lauranorrisrunning) brings the SCIENCE on this episode on go through WHAT happens in our bodies when we're creating energy aerobically versus anaerobically, WHEN you train in one specific energy/effort zone versus another, and WHY we should know this! What is "aerobic" energy production versus "anerobic" energy production The basics of how your body creates and uses

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01:03:20

s2/e07 Winning Dopey & Training for Multi-Race Events...

The Running Explained Podcast ·

2022/03/03

Dopey winner Brittany Charboneau (@funnyrunner26.2) joins the podcast this week to talk all about her magical winning weekend, her life as a pro runner, and training for multi-race events! Brittany's non-traditional path to becoming a professional runner Training for Dopey and her plan going into the weekend Her between-race recovery strategies The hardest moment of the weekend (that almost derailed her win!) Costuming for performance and more!! Brittany Charboneau (@funnyrunner26.2) is

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00:59:30

s2/e06 The Science of Sleep & Athletic Performance...

The Running Explained Podcast ·

2022/02/24

Do you get enough sleep? Do struggle with sleep quality or quantity? Are you unconvinced by regular, non-scientist people telling you how important getting enough sleep is for your overall health and your training/running performance? Real-life sleep scientist Dr. Amy Bender (@sleep4sport) joins the show to teach us all about sleep, specifically in the context of athletic performance! The different stages of sleep How much sleep do you need as a runner? Sleep quantity: do naps count? "Banking"

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01:13:38

s2/e05 So You Want To Run Your First Marathon! with...

The Running Explained Podcast ·

2022/02/17

So you want to run your first marathon!! What do you need to know before you even start training? Running Coach Chris Knighton of Knighton Runs joins the show to discuss training for your first marathon! When do you know you're ready to train for a marathon? What kind of base do you need? "Bucket list" training versus training to perform your best How long should your long run be? The importance of fueling Choosing the right training plan And more! Chris Knighton helps passionate

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00:55:41

s2/e04 How to Make Running Friends with Coach Whitney...

The Running Explained Podcast ·

2022/02/10

MAKING RUNNING FRIENDS can be a challenge sometimes! Coach Whitney Heins, founder of The Mother Runners joins the show this week to talk about the importance of building community, finding "your running people" and how to make running friends Why running friends are different from "non-running" friends Finding a group or community The etiquette on group runs Traits of supportive communities and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running

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01:03:09

s2/e03 Intro to Trail Running with Elizabeth Jansen...

The Running Explained Podcast ·

2022/02/03

Multiple-time Leadville Marathon finisher, ultrarunner, & run coach Elizabeth Jansen Amell joins the show this week to talk all about how to start trail running! Elizabeth's story of losing her brother & why she started running How is trail running different from road running? Getting started/finding a trail Safety tips and practical advice Do you do speed work & strength train for trail running? Gear requirements Trail races & ultra races and more! Elizabeth is a

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00:56:40

s2/e02 Chasing Big Goals & Running A Sub-3 Marathon...

The Running Explained Podcast ·

2022/01/27

Runner & Coach Michelle Baxter (@therunnersplate) joins the show to talk about achieving her years-long goal of running a sub-3 marathon and what it takes to chase your big goals! Learn about Michelle's journey of pursuing a sub-3 marathon Her best practices for both training and racing (fueling & more!) The anatomy of running a 100 mile peak week Why EVERY marathoner has doubts going into the race Why most runners don't set the right goals on the right timeline Tips for winter

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01:11:34

s2/e01: Hormone Health for Runners with Kirsten...

The Running Explained Podcast ·

2022/01/20

Welcome to Season 2 of the Running Explained Podcast! This week we're talking to Registered Dietitian Kristen Screen (@screennutrition) about hormones, health, and performance! WHAT are hormones? Why do they matter? Risk factors for hormone dysfunction and dysregulation Cortisol: friend or foe? Sex hormones Sleep for hormone health Insulin (yes, it's a hormone!) Thyroid functioning What you can do to support your hormone health & functioning Important macronutrients & micronutrients for

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01:07:09

s1/e48 Staying Motivated in Winter with Amy Haas...

The Running Explained Podcast ·

2021/12/16

My guest for the final episode of 2021 is returning guest Amy Haas (@raceacrossthestates) to discuss staying motivated throughout the dark, cold winter. How DO we stay "motivated" during this time? What IS "motivation"? "After my fall races, I’m having trouble staying motivated because I don’t have a goal to work toward anymore" "My fall races tend to lead to overuse injuries which require patience and PT and limited running. How do I stay motivated?" "It's so hard to find time to run around the

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00:57:20

s1/e47 Hitting "The Wall" with Kristy Baumann, RD...

The Running Explained Podcast ·

2021/12/09

Did you hit the wall in your last race? Are you struggling with fueling your training and racing? Sports Dietitian Kristy Baumann, RD (@marathon.nutritionist) joins the show to talk about THE WALL! What is "hitting the wall" and why does it happen? What should you do if you "hit the wall" in a run or race? Why is carbohydrate important for endurance training and performance? Fueling requirements for endurance events and more!! Kristy Baumann is a Registered Dietitian, marathon runner, wife

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01:16:33

s1/e46 The Mechanics of Running & Form with Dr. Matt...

The Running Explained Podcast ·

2021/12/02

Dr. Matt Minard, DPT (@learn.2.run) joins the podcast to talk all about running form, running mechanics, and how to become morer efficient (read: faster!) runners with proper running form! The basics of your running gait cycle Why you should know what you look like when you run Footstrike: how & where to land Overstriding Importance of ankle mobility "Push with the tush" Arm carriage & upper body Running form drills & cues ...and more! 🕶️🦩This episode is sponsored by

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01:12:59

s1/e45 Running & Your Menstrual Cycle with Dr. Alyssa...

The Running Explained Podcast ·

2021/11/25

Dr. Alyssa Olenick, PhD of The Lyss Method (@doclyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training! The physiology of the menstrual cycle How does this impact our performance? Periodizing our training around our cycle Periodizing our nutrition around our cycle What about hormonal contraception? Mastering the basics before worrying about "optimizing" What happens in menopause? Prioritize health, not performance

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00:53:53

s1/e44 Underfueling & the Myth of "Racing Weight"...

The Running Explained Podcast ·

2021/11/18

Do you need to lose weight to become a faster runner? Is there such a thing as "racing weight"? Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian) joins the podcast to talk about underfueling, performance, and Relative Energy Deficiency Syndrome (RED-S). What are the signs of underfueling? Intentional vs. unintentional underfueling Running & weight loss - can they coexist? Do you need to lose weight to get faster? Is there such a thing as "racing weight" and should you try to get

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01:07:15

s1/e43 Base-Building (& Off-Seasons) with Nick...

The Running Explained Podcast ·

2021/11/11

BUILD THAT BASE!!! Coach Nick Klastava (@nklastava) joins the podcast to talk all things "base-building" (and why it's SO important for you as a runner!) What is "Base-building"? Base-building vs. Volume-building Base-building vs. Race-specific training Workouts in a base-building phase Easy running rules: how & why? "Maintenance" & when to do maintenance in your schedule What is an "Off-season"? How to periodize your training to include base-building Nick Klastava has been a

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01:01:49

s1/e42 Parenting, Working, & "Finding the Time" to...

The Running Explained Podcast ·

2021/11/04

A VERY busy woman, Kelly Vigil (@moremilesmorefun) joins the podcast to talk about finding the time to run while also parenting 3 kids and working full-time! Learning to be flexible with your training schedule & your running goals Kelly's post-partum (X3!) running & training story Stroller running Running & breastfeeding Getting creative with the time you have available Put it on your calendar! "Mom guilt"/Parent guilt Post-partum depression & anxiety Kelly Vigil is a mom

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01:08:10

s1/e41 "How Long Does It Take To Get Faster?" with...

The Running Explained Podcast ·

2021/10/28

"How long will it take for me to reach xx time?" "How long will it take until I start seeing results?" "How long will it take until I get faster?" Coach Montana Depasquale (@coachmontanadepasquale) joins the show to discuss how long it takes to get faster! Spoiler alert: it depends! Why "how long until I see the results I want" isn't the right question you should ask Why a race PR isn't the only way to determine "improvement" Why training "harder" isn't always better Periodizing your training

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01:01:38

s1/e40 The Cold Weather Running Episode

The Running Explained Podcast ·

2021/10/19

IT'S COLD! Can you still run? YES! Are there things you should know? YES!! Winter running footwear options Dressing for the conditions How the cold impacts performance Fueling & hydrating when it's cold When does it become dangerous? Hypothermia, frostbite, extreme temperatures Stay safe and have fun!

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00:59:58

s1/e39 "Runner's Stomach" & GI Issues with Meghann...

The Running Explained Podcast ·

2021/10/12

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

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01:06:38

s1/e38 Injury & How to Cope (Emotionally) with Dr....

The Running Explained Podcast ·

2021/10/05

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

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217 results

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