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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

00:58:31

Late Start? You're Not Behind! Chasing Olympic Dreams...

The Running Explained Podcast ·

2026/03/26

What if you didn’t start running until adulthood… and still went Pro?In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey from lifelong gymnast to elite marathoner. Gabi didn’t grow up running, didn’t follow the traditional path, and didn’t have it all figured out early on. Instead, she found running later, leaned into the process, and built her way to the top.We talk about what it really takes to go from

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01:02:47

Women in Sports Media and Running Storytelling w/...

The Running Explained Podcast ·

2026/03/19

In this special Women’s History Month episode of the Running Explained Podcast, Coach Nick and Coach Amanda sit down with Ashley Mateo (RunHer Magazine) and Olivia Witherite (OnBase Collective) to explore the evolving landscape of women’s running and sports media.They dive into storytelling in the sport, the rise of women-led platforms, and why representation, fair pay, and media coverage still need major progress. From building brands to navigating the influencer era, this conversation unpacks

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01:16:38

How to Rehab and Return to Running After Injury w/...

The Running Explained Podcast ·

2026/03/12

Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjnIn this episode, Coach Amanda and Coach Nick have Dr. Vicky Sekely on the Running Explained Podcast as she shares expert insights on running injuries, physical therapy, gait analysis, and the impact of social media on running culture. Discover practical advice for injury prevention, effective rehab strategies, and how to navigate the running industry responsibly.This episode is sponsored by Wahoo and their KICKR

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01:00:57

The Hidden Struggles of Endurance Athletes with...

The Running Explained Podcast ·

2026/03/05

In this episode, Coach Amanda and Coach Nick explore the complex relationship between endurance sports and eating disorders with psychotherapist Stephanie Roth Goldberg. We discuss signs, prevention, and how coaches and athletes can foster healthier practices. We talk about the difference between disordered eating and eating disorders and how we can all work together as a team to help support athletes as they work through these issues.(00:00) Introduction to the Podcast and Guest(04:31)

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00:57:58

Caring is Cool - A Discussion of Excellence with...

The Running Explained Podcast ·

2026/02/26

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava engage in a deep conversation with New York Times Bestselling author Brad Stulberg about his latest book, 'The Way of Excellence.' They explore the true meaning of excellence, the importance of caring deeply about one's pursuits, and the value of community in achieving goals. Brad shares insights on the journey of personal growth, the significance of values in goal setting, and the necessity of

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00:56:11

The Highs & Lows of Competitive Running with...

The Running Explained Podcast ·

2026/02/19

In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for

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01:02:00

Fueling for Spring Races: Insights from Holley Samuel

The Running Explained Podcast ·

2026/02/12

In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation

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01:00:22

s6/e2 Who Gets to Run Freely? with Alison Mariella Désir

The Running Explained Podcast ·

2026/02/05

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava welcome Alison Mariella Désir, author of 'Running While Black'. They discuss the importance of freedom of movement, the challenges faced by Black and Brown runners, and the significance of creating inclusive running communities. Alison shares her journey into running, the founding of Harlem Run, and her experiences as a mental health therapist. Alison also chats about her PBS TV Show: Out and Back. The

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01:00:49

s6/e1 8 Proven Ways to Make Your Running Routine Last

The Running Explained Podcast ·

2026/01/29

In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help

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00:08:41

Passing the Baton: The Next Era of Running Explained

The Running Explained Podcast ·

2025/12/11

In this episode, Amanda Katz and Nick Klastava introduce themselves as the new hosts of the Running Explained podcast, taking over from Elisabeth. They discuss their excitement for the upcoming season, their vision for the podcast, and their commitment to making running more accessible and enjoyable for all listeners. The hosts emphasize the importance of community and invite feedback from listeners as they transition into this new chapter.Amanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Email -

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00:00:44

Season 5 Wrap-Up

The Running Explained Podcast ·

2025/09/05

Season 5 is wrapping up a bit early, but don’t worry, Season 6 is coming soon with more great conversations, science, and running wisdom. In the meantime, revisit past episodes or explore everything Running Explained has to offer: Our newsletter The Weekly Stride: https://www.runningexplained.com/Our YouTube channel: https://www.youtube.com/@runningexplained Training plans: https://www.runningexplained.com/plans1:1 coaching options: https://www.runningexplained.com/runcoachingIf you have any

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01:03:03

s5/e29 (RE-RUN) How to Get Faster on Low Run Volume...

The Running Explained Podcast ·

2025/08/28

This isn’t your typical clickbait-y “smash a marathon PR with just 3 runs a week” take. In one of our all-time favorite episodes, we're bringing back an insightful conversation with coach and elite mountain runner Kim Nedeau, who dives into how endurance athletes can thrive with a low run volume, high overall training volume approach.Whether you're managing injury, burnout, or just looking to train smarter, this episode is packed with practical insights for making every mile (and every

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01:19:27

s5/e28 Running Shoe Reviews, Ethics, and Evolution...

The Running Explained Podcast ·

2025/08/21

In this episode, I sit down with Mike Ko, better known online as Kofuzi, to talk about his evolution from everyday runner to one of the most trusted voices in running shoe reviews on YouTube. We dive into the intersection of gear, performance, and personal preference, and how the right shoes can change everything about your running experience.What You'll Learn:How Kofuzi turned his casual runs into a full-blown content careerWhy there’s no one-size-fits-all approach to running shoesHow to think

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01:31:41

s5/e27 (RE-RUN) Your Hybrid Training Crash Course...

The Running Explained Podcast ·

2025/08/14

We’re back with another fantastic re-run featuring the powerhouse herself, exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS

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01:05:32

s5/e26 (RE-RUN) How to Stop Comparing Yourself to...

The Running Explained Podcast ·

2025/08/08

We're bringing back an amazing re-run episode with Coach Nick Klastava from Season 3, and it's just as relevant and inspiring now as it was then. If you enjoy this episode, check out Nick’s other podcast, Between Two Coaches, which he co-hosts with Coach Amanda Katz (also from Running Explained). You can find it on all major streaming platforms.Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of

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00:48:31

s5/e25 Gummy Bears, Hobbiton, and Doing “Just...

The Running Explained Podcast ·

2025/08/01

Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything:– Gummy bear fueling and why sour candy hits different– What happens when your miles slow way down in the summer heat– Shoes, Hobbiton, Regency costumes, and other delightful detours– The “minimum effective dose” approach to strength training– And why doing less is often the smartest move a runner can

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01:04:03

s5/e24 Breaking4, Boston Qualifying Changes, and the...

The Running Explained Podcast ·

2025/07/24

This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a

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01:15:14

s5/e23 Running Nutrition 101 (The Redux) with Cortney...

The Running Explained Podcast ·

2025/07/17

We’re going back to basics—because let’s be honest, most runners are still underfueling!In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101! If you’ve ever wondered…Should I eat before my run? Why? When? What??How much fuel do I ACTUALLY need during long runs?Why is post-run fueling so dang hard?And wait... am I underfueling even if I’m not losing

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01:09:28

s5e/22 Juggling Miles, Work, and Life? Here’s the...

The Running Explained Podcast ·

2025/07/10

This week, I’m joined by a runner who brings a ton of insight and real-world experience to the table: Dr. Logan Sherman, sports chiropractor, marathon champion, and chairman of the BMW Dallas Marathon.We get into a topic that doesn’t get nearly enough airtime in performance circles: SLEEP. Not just “get more of it,” but why it matters, what it actually does for your body, how to use it as a training tool (not just a recovery tool), and how your wearable data might be telling you more (or less) than

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01:13:34

s5/e21 Training Load: Too Much, Too Little, or Just...

The Running Explained Podcast ·

2025/07/03

In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone! Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this

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