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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

00:57:06

s1/e37 "Faster Over 40" Training as a Masters Runner...

The Running Explained Podcast ·

2021/09/28

Can you get "faster as a master", i.e. get faster over 40? Heck yes!! Claire Bartholic (@theplantedrunner) joins the podcast this week to talk about her journey in running her fastest times over the age of 40, and how your training as a masters runner might change compared to when you were younger! CAN you get faster over 40? How cross-training might benefit masters runners more Alternatives to the 7-day training week for additional recovery Why strength training is MORE important for masters

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01:17:16

s1/e36 Running Metrics & What Your Watch Is Telling...

The Running Explained Podcast ·

2021/09/21

Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...⁠⁠ GPS (pace & distance measurement)⁠ Heart rate measurement⁠ Cadence⁠ Stride length⁠ Vertical oscillation & vertical ratio⁠ Ground contact time & ground contact time balance⁠ Resting heart rate⁠ Heart rate variability⁠ Respiratory rate⁠ "VO2Max" scores from your watch⁠ "Garmin Training

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01:15:35

s1/e35 Runner's Burnout with Coach Jaci Wilson...

The Running Explained Podcast ·

2021/09/07

My guest this week, Jaci Wilson, is on the show to talk about BURNOUT, something that far too many of us experience at one point or another in our lives. Jaci is recovering from her own period of burnout and talks about understanding what burnout is, how to identify it, and how we can help prevent it. We also talk about how to create a healthy and sustainable relationship with running so that it adds to your life instead of takes away! What is burnout? Identifying the 12 stages of burnout How do

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01:11:31

s1/e34 Carbs, Glycogen, & Carb-Loading with Holley...

The Running Explained Podcast ·

2021/08/31

My guest this week is Sports Dietician Holley Samuel, MEd, RD, CPT (@fitcookienutrition) and we're talking about CARBS!! How do carbs work in our body compared to other fuel sources? Where do carb cravings come from? What is glycogen & how do glycogen stores work? Glycogen-depletion runs Post-run refueling strategies "Carb-Loading" in preparation for a long run or a race Carbs & blood sugar Considerations for runners with diabetes "Healthy eating" masking disordered eating

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01:00:09

s1/e33 Running Economy with Brodie Sharpe of...

The Running Explained Podcast ·

2021/08/24

Physiotherapist Brodie Sharpe returns to the podcast to discuss RUNNING ECONOMY! What is it? How to improve yours? Those are the two big questions we tackle in this episode! Get your free e-books (Vol. 1 & 2) from Brodie on how to overcome injury, stay injury-free, and run faster! Get them here. Running economy as a measure of "efficiency" VO2max and what it tells us Running form & biomechanics Shoe weight Strength training The importance of following a proper training plan -- Find

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00:57:32

s1/e32 Your Runner's Feet with Suzanne Hamilton,...

The Running Explained Podcast ·

2021/08/17

Learn all about your runner's feet with Sports Podiatrist Suzanne Hamilton (@suzannehamiltonpodiatry)!! Our feet are what carry us around for all these miles, but how much do you know about properly caring for your feet, and how do the things we do during our training affect them? THE CRASH COURSE ON BLISTERS! The cause of foot or toe numbness Bruised/blackened toenails Choosing shoes when you have hammertoes or bunions Sore & achy feet Choosing a proper shoe/rotating shoes How do

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01:02:11

s1/e31 Training for a 6-Hour Marathon or a 3-Hour...

The Running Explained Podcast ·

2021/08/10

My guest this week is Coach Danielle Hirt (@runwithcoachd) and we're discussing training for a half or a full marathon when your goal finish is in the 3/6 hour range! It's important to know how to train properly for the race YOU are going to run and how, or if, that training might differ from "commonly available" training knowledge (like the infamous 20-mile long run for marathon training) and training plans! -Knowing when you're ready to step up the distance and train for a half or a full

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00:58:43

s1/e30 Motivation, Mindset, & Racing with Amy Haas...

The Running Explained Podcast ·

2021/08/03

My guest this week is Amy Haas, aka @raceacrossthestates! In this episode, we're talking about motivation, mindset, mental toughness in races, and more! When over-relying on motivation is not a good strategy Motivation vs. habit and accountability Learning to "flip the script" on negative thoughts & negative self-talk Expectations vs. reality when you're in a race Staying mentally tough during races and hard workouts Learning to not panic! And more! Amy Haas is a runner with an ultimate

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01:05:03

s1/e29 Pronation, Feet & Shoes with Dr. Marie Whitt...

The Running Explained Podcast ·

2021/07/27

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

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01:09:22

s1/e28 STRESS (& Running)

The Running Explained Podcast ·

2021/07/20

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

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00:59:58

s1/e27 The Art & Science of Pacing with Chris McClung...

The Running Explained Podcast ·

2021/07/13

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

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01:11:35

s1/e26 "Leveling Up" with Coach Sara Manderscheid...

The Running Explained Podcast ·

2021/07/06

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

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00:55:30

s1/e25 Running & Mental Health with Lauren Sheu...

The Running Explained Podcast ·

2021/06/22

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

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01:17:25

s1/e24 Specificity of Training with Coach Laura...

The Running Explained Podcast ·

2021/06/15

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?⁠

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00:49:05

s1/e23 Tempo Runs, Explained with Brian Lock...

The Running Explained Podcast ·

2021/06/08

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

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00:56:18

s1/e22 Fueling Your Runs & Races with Starla Garcia...

The Running Explained Podcast ·

2021/06/01

This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss... The importance of proper run & race fueling The common reasons runners neglect to fuel, or underfuel, their runs or races The recommendations of carbs per hour The different types of performance fuel options and the importance of individual preferences

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01:00:10

s1/e21 Strength Training for Runners with Stacey...

The Running Explained Podcast ·

2021/05/25

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 &

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01:11:54

s1/e20 All About Cross-Training with Dr. Marie Whitt,...

The Running Explained Podcast ·

2021/05/18

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

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01:07:32

s1/e19 Fundamentals of Nutrition for Athletes with...

The Running Explained Podcast ·

2021/05/11

Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need? In this episode we talk about... Macronutrients: 1. Protein (& amino acids) 2. Carbohydrates (what ARE they?) + glycogen storage 3. Fats (and what "fat-burning" really means) Micronutrients for Athletes 1. Vitamin D 2. Iron (and signs of

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01:17:08

s1/e18 ALL ABOUT SHOES (Running Shoes 101)

The Running Explained Podcast ·

2021/05/07

Let's talk about shoes!! Every new runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes", but what does that MEAN? In this episode, we break down... A Brief History of Running Shoes Parts of a shoe: Uppers & Lowers FOAM!! & the principles of elastic energy return Stack Heigh, Heel Drop, Cushion Neutral vs Stability Carbon Plate Shoes Trail Shoes -- If you like the show, please remember to rate & subscribe! TRAINING PLANS NOW

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217 results

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