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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

01:01:45

Runner Q&A with Sports Dietitian Stevie Lyn Smith:...

The Running Explained Podcast ·

2026/09/24

We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two.Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from

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00:58:17

Bone Density, Menopause & Marathon Training

The Running Explained Podcast ·

2026/09/17

Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests.Kim built her coaching practice, Training Inclined, and her women's community, Train Like a Master, after her own injury-prone running years. In this episode: deload weeks and recovery science, the strength work masters runners can't skip, telling

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01:03:06

Ferritin, Iron & Anemia and What the Labs Really Mean

The Running Explained Podcast ·

2026/09/10

A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are especially prone to running low, and the ferritin number that actually supports performance versus the number that just clears a lab's "normal" range.We also cover when to (and definitely not to) get iron labs drawn, how hard training affects iron absorption through a hormone

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00:46:45

Strength Training for Runners: The 5-Move Formula You...

The Running Explained Podcast ·

2026/09/03

Strength training gets thrown around as a cure-all for runners: fix your injury, run faster, never break down. Coach Nick and Coach Amanda sit down with Natalie LaMendola, DPT, a running-specific physical therapist and Running Explained coach, to separate what strength training actually does for runners from what the internet claims it does.We cover the exact framework Natalie uses with runners (squat, hinge, push, pull, carry), how to know if your program is even working, the real reasons runners

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00:54:03

The Carb Ceiling Myth and What Actually Fuels a Long Run

The Running Explained Podcast ·

2026/08/27

The 60g-an-hour carb ceiling isn't real, it was just the limit of one transporter. Sports dietitians Emma Harvie and Jaclyn Sklaver, CNS, LDN, join Coach Nick and Coach Amanda to explain the glucose plus fructose fueling strategy pushing runners past 90 to 120 grams of carbs an hour, why underfueling wrecks your hormones (yours included, men), and how to build a fueling plan months before race day instead of the week of.Topics covered• The real science behind the 90 to 120g/hour carb

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00:51:57

Bone Health for Runners and the Injury Warning Signs...

The Running Explained Podcast ·

2026/08/20

Runners are great at ignoring pain. That is exactly the problem. In this episode, physical therapist Dr. Lisbeth Hoyt joins Coach Nick and Coach Amanda to break down bone health, the injury continuum, and how to actually catch a bone stress injury before it becomes a 12-week stress fracture.We get into why women are not small men, how hormonal shifts across your life (adolescence, postpartum, perimenopause, menopause) change your risk, and why the least exciting habits (strength, fuel, sleep) are

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00:51:10

How Many Marathons Is Too Many? w/ Coach Corky

The Running Explained Podcast ·

2026/08/13

Running one marathon used to be the whole goal. Now it’s normal to stack two or three in a single fall, chase every world major, and call the easy one “party pace.” This week Coach Nick and Coach Amanda sit down with New York marathon coach Corky (@CoachCorkyRuns) to ask how many marathons is actually too many. We get into what the research says about performance and mental health, why party pacing rarely works the way runners think, the REDs and rhabdo reality behind the highlight reel, and what

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01:06:50

Run Clubs Get a Bad Rap. Here's What's Actually True

The Running Explained Podcast ·

2026/08/06

Run clubs get called dating apps with cadence, influencer marketing for the warm-up, and content farms in matching kits. Some of that is fair. Most of it misses what these groups actually do every week.Coach Nick sits down with two founders running clubs on the ground: Sydney Hara of Slow Girls Run Club in Vancouver, BC, and Will Walker of A Tribe Called Run in Baltimore, MD. They get honest about the criticisms and the parts nobody talks about.In this episode:Whether the "dating app"

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00:56:02

REDs Explained, Why Underfueling Doesn't Have a Look...

The Running Explained Podcast ·

2026/07/02

You can run well on too little fuel for a long time. Right up until you can't.This week, Coach Amanda and Coach Nick sit down with Dr. Melissa Lodge (PhD in exercise science and sports nutrition, RD-in-progress, and the mind behind @fed_collaborative) to unpack REDs: Relative Energy Deficiency in Sport. It's one of the most misunderstood, under-screened issues in endurance running, and it does not have a look.We get into why low energy availability sneaks up on runners (intentional and

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01:08:57

More Salt Isn't the Answer: Summer Fueling and...

The Running Explained Podcast ·

2026/06/25

It's getting hot out there, and your fueling and hydration plan needs to keep up. Registered dietitian and board-certified sports nutritionist Stevie Lyn Smith (fresh off running 460-ish miles from Buffalo to Brooklyn, as one does) joins Coach Nick and Coach Amanda to break down what actually changes when the temperature climbs.We get into why more electrolytes isn't automatically better, the real reason carb-based sports drinks help you absorb water faster, and how to run a simple sweat

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00:52:05

Running Boston at the Back of the Pack: What Really...

The Running Explained Podcast ·

2026/06/18

What's it actually like to finish a marathon after the crowds have gone home, the aid stations are packed up, and you're getting moved to the sidewalk at mile 22?This week Coach Amanda and Coach Nick sit down with Avelyn, a proud back-of-the-pack runner who went from zero to three marathons in two years. She takes us inside the Walt Disney World Marathon and the famous balloon ladies, running New York as the crowds thin, and a brutally honest account of Boston: the unspoken bond she formed

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01:01:52

Trail & Ultra Running 101: Community, Mud, and Why...

The Running Explained Podcast ·

2026/06/11

Coach Amanda and Coach Nick are joined by Justin Andreas a trail and ultra running coach, active duty Air Force member, beekeeper, girl dad, and host of the Golden Hour Adventures podcast for a deep dive into the world of trail and ultra running.Justin shares his journey from competitive bodybuilder to 19-time ultra finisher (including six 100-milers), why he hated his first road marathon, and how the ultra community's culture of celebration especially for back-of-the-pack runners sets it apart

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00:47:23

Who Are You Really Racing? Chip Times, Cheating, and...

The Running Explained Podcast ·

2026/06/04

Is the running world losing the plot? Amanda and Nick break down race time manipulation, the rise of unregulated supplements, and a certain influencer controversy that's got everyone talking. More than just drama this episode is about character, honesty, and what kind of sport we want running to be.Road to Race Day: Fall Marathon Program now open. Sign up before 7/31 to be a part of our group program that is built on flexibility. You choose the Marathon and you pick the start date and how long

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00:51:09

The Off-Season Is Part of Training, How to Recover &...

The Running Explained Podcast ·

2026/05/21

You crossed the finish line… now what?In this episode of the The Running Explained Podcast, Coach Amanda and Coach Nick break down what runners should do after a big race, whether your race went exactly as planned or completely fell apart.They talk about post-race recovery, the mental side of transitioning out of a training block, post-race blues, how to reflect on your season honestly, and why the off-season is one of the most important parts of becoming a stronger runner.You’ll learn:How long

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00:57:29

Motherhood, Ultras & Letting Go of Perfection with...

The Running Explained Podcast ·

2026/05/14

Fresh off completing her first 50-mile ultramarathon on Mother’s Day weekend, running coach and mom of three Francesca Barbetta joins the podcast to talk about the realities of ultra marathon training, balancing motherhood and running, and learning how to let go of perfection in the process. In this episode, Francesca shares how she transitioned from chasing marathon goals into the ultra running world, why the ultra community completely changed her relationship with racing, and what training for 50

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01:08:02

ADHD, Anxiety, and Running: What No One Talks About...

The Running Explained Podcast ·

2026/05/07

What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities of living, training, parenting, and working with ADHD.Mary shares her experience being diagnosed young, masking symptoms through achievement and structure, and eventually reaching a point where anxiety, burnout, and overwhelm forced her to stop pretending everything was fine. Together, they

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01:16:49

Men’s Mental Health in Running: Breaking the Silence...

The Running Explained Podcast ·

2026/04/30

Mental health conversations in running are growing, but when it comes to men, there is still a long way to go.In this episode of the Running Explained Podcast, we sit down with endurance athlete, community builder, and founder of RunTriMag, Jason Bahamundi, to talk about what men’s mental health really looks like behind the scenes.We unpack the pressure many men feel to “man up,” how that mindset shows up in training, and why vulnerability still feels so difficult in the running and endurance space

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01:06:10

Post-Race Nutrition Explained: What to Eat After a...

The Running Explained Podcast ·

2026/04/23

What you do after the finish line matters just as much as the miles you ran to get there.In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian Meg Mahoney to break down the truth about post-race nutrition, recovery, and why so many runners unknowingly sabotage their progress after race day.This episode is sponsored by Wahoo and their KICKR RUN Treadmill hit the link to learn more about this revolutionary rethink of treadmills

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00:54:52

If We Could Start Running Over, We’d Do These 6...

The Running Explained Podcast ·

2026/04/16

What if you could go back to the start of your running journey and do things differently?In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they knew when they first started running. From chasing results too early to underestimating fueling, recovery, and balance, this conversation is packed with insights that can help you train smarter, avoid common mistakes, and actually enjoy the process.Whether you’re a beginner runner or someone

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01:04:49

Race Day Prep: The Complete Blueprint to Run Your...

The Running Explained Podcast ·

2026/04/09

Race day doesn’t start at the starting line. It starts with how you prepare.In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about race day prep, from logistics and fueling to mindset, pacing, and recovery. Whether you're running a 5K, 10K, half marathon, or marathon, this episode gives you a complete race day blueprint so you can show up calm, confident, and ready to execute.If race mornings stress you out, if you’ve

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235 results

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