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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

01:14:01

s4/e15 Quitting Alcohol & Finding Running with Luc...

The Running Explained Podcast ·

2024/04/26

This one is for my sober and sober-curious runners out there!! Luc Zoratto's journey into running and sobriety is a tale of community, empowerment, and self-discovery. After being in the "sober closet" for 5 years, he decided to share his sobriety journey publicly on LinkedIn after hitting a major milestone: qualifying for the Boston Marathon. Today, we're talking about quitting drinking, the personal nature of sobriety, and of course, the messy, hard work that comes with pushing

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01:09:16

s4/e14 A Q&A Episode: Your Questions Answered! with...

The Running Explained Podcast ·

2024/04/18

LET'S GET SOME ANSWERS TO YOUR QUESTIONS! In this UNEDITED, one-take episode, Coach Elisabeth goes through the leftover questions from a recent Instagram Story Q&A!Pre-written training plans & the Banana Republic pants analogy Workouts in off-seasons Post-half marathon recovery and the "reverse taper" Why are my easy runs getting slower in marathon training? Am I failing my easy run if its 75% easy/25% moderate? Upset tummy post-run Hilly race training Long run

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01:17:18

s4/e13 Double Threshold Training, aka "The Norwegian...

The Running Explained Podcast ·

2024/04/11

DOUBLE THRESHOLD TRAINING is one of the recent "trends" in high-level endurance training, but is this something that YOU should be doing in your own training? Exercise physiologist Dr. Phil Batterson rejoins the show today to talk about this training framework and how it's ACTUALLY implemented (plus takeaways and guidance for the everyday runner and what they can do in their training to maximize their threshold workouts and overall training load!)

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01:07:20

s4/e12 When SHOULD You Skip A Run or Workout? with...

The Running Explained Podcast ·

2024/04/04

Much is made of dedication and "no days off" in the running world... except, sometimes, you SHOULD skip a run or take the day off! Conversely, sometimes that little voice in your head can convince you that you shouldn't for your run today... when actually, it's in your best interest that you do! But how to figure out the difference? And why does it matter?---Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running

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01:08:43

s4/e11 Everything You Need to Know About VO2max with...

The Running Explained Podcast ·

2024/03/29

Let's dive into VO2max! In this episode, Coach Elisabeth unravels the intricacies of VO2Max, its measurement, and its significance in endurance performance. How much do you ACTUALLY need to focus on VO2max?What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes. The challenges associated with accurately assessing VO2Max, particularly through fitness wearables A comparison between VO2Max tests and other assessments

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00:50:50

s4/e10 How Long Does It ACTUALLY Take To Lose...

The Running Explained Podcast ·

2024/03/21

Your fitness isn't as fragile as you think it is!! Fitness loss is not as quick or significant as many people fear, and taking a few days or week off has essentially no impact on your fitness. And while detraining is a natural part of the training process and can be beneficial in certain contexts, taking long weeks or months off will definitely result in a detraining effect... but what does that timeline look like?

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01:04:13

s4/e09 Running & Living with Chronic Illness with Dr....

The Running Explained Podcast ·

2024/03/07

My guest this week is Dr. Kate Bochnewetch, and we are delving into the world of running and training while living with a chronic illness. Drawing from her own journey coping with chronic migraines, Ehlers-Danlos syndrome, and POTS, Kate sharess valuable insights into being a runner with chronic illness and how to navigate a "new normal" in goal-setting and training management.We explore the unique hurdles confronted by runners dealing with chronic illnesses, offering guidance on

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01:10:15

s4/e08 Demystifying Metabolism for the Endurance...

The Running Explained Podcast ·

2024/02/29

Let's talk about METABOLISM! No, running doesn't "break" your metabolism; no, your metabolism doesn't screech to a halt once you turn 40. Metabolism and nutrition researcher Dr. Stephanie Compton, PhD, RD, joins the show to discuss metabolism and its impact on our bodies. It's not just about burning calories; it also includes the biochemical processes that build and break down substances in our bodies. Learn about different macronutrient substrates and how our bodies can

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00:57:04

s4/e07 The Half Marathon Training Episode! with Coach...

The Running Explained Podcast ·

2024/02/22

LET'S DIVE INTO THE HALF MARATHON! This episode with Coach Elisabeth delves into half marathon training: uncover the secrets to conquering this popular race distance, armed with insights that focus on optimal performance. From building your aerobic endurance foundation to mastering targeted workouts like lactate threshold sessions, elevate your performance to new heights and set the stage for a fabulous half marathon journey!We cover the art of pacing, steering clear of race pace obsession, and

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01:03:05

s4/e06 How (& Why) To Increase Your Running Volume...

The Running Explained Podcast ·

2024/02/15

Let's run MORE!! Why? In this episode with Coach Elisabeth, we talk about how to increase running volume effectively and the importance of finding the right balance between volume and frequency, and the relationship between volume and speed. Practical tips for adding volume to your training week include adding another day of running and distributing volume increases throughout the week, plus the importance of easy effort running and the limitations of the 10% rule. She also highlights the

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01:09:01

s4/e05 Simplifying Daily Nutrition for the Busy...

The Running Explained Podcast ·

2024/02/08

Eating to support your running can feel really overwhelming when you're ALSO being a partner, parent, employee, friend - ALL of the things you also are in your busy life! Sports dietitian Alex Larson, RD (@alexlarsonnutrition) and Coach Elisabeth cover topics such as post-workout breakfasts for busy mornings, easy fueling before and after workouts, simple ways to add carbs and other foods, tips for athletes with unpredictable schedules, understanding hunger and fullness cues, nutrition for

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01:17:09

s4/e04 "So Your Goal Race Was a DISASTER... Now...

The Running Explained Podcast ·

2024/02/01

Have you ever had a big goal race go SO CATASTROPHICALLY SIDEWAYS that you're plummeted into an existential crisis afterwards? Yeah, us too! In this episode with Dr. Victoria Sekely (@trainsmartunstrong) we discuss the pressure of setting goals, the impact of race disappointments, and the influence of others' opinions. PLUS, we talk about the challenges faced by women in running and the importance of living with uncertainty and being able to pivot. The conversation includes personal

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01:14:32

s4/e03 Footstrike with Dr. Matt Minard, PT, DPT, OCS,...

The Running Explained Podcast ·

2024/01/25

FOOTSTRIKE is often a hot topic among runners... but should it be? Does where you land matter? If so, WHY? Physical therapist & founder of Learn2Run Dr. Matt Minard, PT, DPT, OCS, CMTPT, CSCS, Cert. MDT, returns to the show for a deep dive into all things foostrike! -What is footstrike? -What footstrike can and can't tell you -Why you might be thinking about footstrike all wrong -Heel striking vs midfoot or forefoot striking -Footstrike form cues: helpful or harmful? -What about

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01:21:52

s4/e02 What Is RED-S? & The Latest Research with...

The Running Explained Podcast ·

2024/01/19

Relative energy deficiency in sport (RED-S) describes a syndrome of poor health and declining athletic performance that happens when athletes do not get enough fuel through food to support the energy demands of their daily lives and training. RED-S can and does affect athletes of any gender and ability level. Melissa Lodge, PhD(c) is an elite runner and researcher studying RED-S in endurance athletes, and she joins the show to talk about RED-S and her work! What is RED-S? The history of RED-S

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01:09:36

s4/e01 Characteristics of Elite Distance Runners

The Running Explained Podcast ·

2024/01/11

Welcome to 2024! In this first episode of the year, Coach Elisabeth breaks down what makes an "elite" runner elite: their genetics, training, and more! -What is "elite"? A tiered framework for understanding athletic performance -Genetic predispositions: maybe they're born with it! -Why it's not just about good genes -The training: how much? What type? -And more!

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00:43:06

s3/e47 End of Year Lessons & Reflections

The Running Explained Podcast ·

2023/12/28

ANOTHER YEAR DOWN! What did I learn this year? What have I been reflecting on the most? From RED-S recovery to carbon plated shoes, to abolishing the binary of "rehab" vs. strength training, to why welcoming runners of ALL paces into our community is important (and why I want YOU to stop being ashamed of your paces), it's time for another year-end reflection! Thank you for making 2023 the best year yet of The Running Explained Podcast! With love, gratitude, and all the miles, Coach Elisabeth

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01:03:31

s3/e46 Conquering Performance Anxiety with Dr. Leah...

The Running Explained Podcast ·

2023/12/21

Are you derailed by performance anxiety? Are you pinning your self-worth & whether your training cycle was "worth it" on if you PR'd or not? Dr. Leah Avery, DPT, joins the show today to talk about her experience in healing from debilitating performance anxiety and her relationship with athletic performance. Leah was a D1 All-American swimmer and competed at the Olympic Trials, but her relationship with sport and performance was anything but healthy; when she started running during

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00:55:52

s3/e45 Analyzing Your Training Cycle with Coach...

The Running Explained Podcast ·

2023/12/07

Taking objective stock of your training cycle - what did you attempt to do, what actually happened, and how did it feel - can be an incredibly useful exercise so that you can learn what worked, what didn't... and ID any mistakes that were made! Coach Elisabeth walks you through training cycle analysis in this episode that will encourage you to... 1) Objectively look at what you set out to do vs what actually happened 2) Identify patterns & learn lessons 3) Understand what is and is outside

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01:08:49

s3/e44 How to Get Faster on Low Run Volume Training...

The Running Explained Podcast ·

2023/11/23

Can you get FASTER by running LESS?? This is NOT your clickbaity "smash a marathon PR by only doing 3 runs a week"-style low volume training; coach and elite mountain runner Kim Nedeau is here to talk about how to excel as an endurance runner in a low run volume/high training volume framework. This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from ⁠⁠Previnex.com⁠⁠! And from

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01:05:46

s3/e43 Gut Health for Runners with Kylee Van Horn,...

The Running Explained Podcast ·

2023/11/16

Is there anything worse than needing an emergency bathroom stop on a run... except for needing TWO? What about when our poor gut health interferes with our ability to absorb important micronutrients or tolerate the fuel we need to power our long runs and races? Sports dietitian Kylee Van Horn, RD (@flynutrition3) is here to talk all about gut health for runners! Including... What IS "good gut health" in general and how can we support it? Our gut microbiome Can changes in our gut health

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