The Running Explained Podcast

Running Explained
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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 strategy, we've got you covered with expert interviews, listener questions and so much more.

  1. 2 days ago

    More Salt Isn't the Answer: Summer Fueling and Hydration w/ Stevie Lyn Smith

    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 test at home so you can stop guessing. Stevie walks through her own half Ironman fueling strategy (carbs, caffeine timing, and cooling tricks included), what to grab on course when your gut says no to one more gel, and how to think about caffeine dosing without ending up with heart palpitations on the treadmill. Then we go down a couple of rabbit holes you asked for: iron and ferritin (when to supplement versus when to dig into the why), and peptides (spoiler: the human research is thin, and we aren't rats). Evidence-based, occasionally unhinged, zero filler. Exactly how you like it. Find Stevie on Instagram, stevielynrd.com, and on her podcast Real Fuel with SLS. Grab her book Power Up: A Young Woman's Guide to Winning with Sports Nutrition wherever books are sold. Amanda IG Nick IG Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App  to find the right training plan for you!

    1hr 9min

  2. 18 Jun

    Running Boston at the Back of the Pack: What Really Happens When the Crowds Leave w/ Avelyn

    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 with two strangers on course, the ugly cry at mile 24, and why she chose gratitude over rage in a race that wasn't built for runners like her. We get into why run-walking is real running, why "faster" and "better" aren't the same thing, how to define success beyond a finish time, and why what's happening in your body is nobody else's business. If you've ever felt too slow for this sport, this one's for you. Avelyn is a Latina, born and raised New Yorker currently living in Atlanta, GA with her rescue pup, Georgia. She started running in February of 2024 with the goal of running her very first marathon. Since then Avelyn has completed three marathons and has built an online community by showing ordinary people that they can do extraordinary things. Amanda IG Nick IG Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you!

    52 min

  3. 4 Jun

    Who Are You Really Racing? Chip Times, Cheating, and the Integrity of Running

    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 you want coaching support for and we will bring the team. You will get multi-week check-in's from your coach, strength training built into your running plan on Final Surge, monthly calls with the team and a WhatsApp community of people chasing their goals. Don't miss this group and sign up today Amanda IGNick IG Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com

    47 min

  4. 21 May

    The Off-Season Is Part of Training, How to Recover & Rebuild After a Big Race

    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 recovery should actually lastWhy jumping immediately into another training block can backfireHow to identify weaknesses from your last cycleWhat “base building” really meansWhy runners need seasons, not constant grindingHow to avoid burnout while still improvingThe difference between maintaining fitness and building long-term fitnessWhy your easy pace and workout paces don’t define your potentialThis episode is for runners training for marathons, half marathons, 10Ks, or anyone trying to build a healthier, more sustainable relationship with running and performance. If you’ve ever felt anxious taking time off after a race, struggled with post-race motivation, or wondered how to plan your next season, this conversation is for you. Amanda IGNick IG Email - Hello@runningexplained.com Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com

    51 min

  5. 14 May

    Motherhood, Ultras & Letting Go of Perfection with Francesca Barbetta

    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 miles actually looked like while working full time, raising three kids, and coaching runners. We also dive into: Why marathon culture can sometimes steal the joy from runningManaging mom guilt while prioritizing trainingBurnout, recovery, and the pressure to constantly “do more”The importance of fueling, sleep, and realistic trainingWhy progress in running is never linearLearning to adapt training around real lifeThe emotional lessons Francesca learned during this training cycleHow running helped her reconnect with faith, peace, and perspectiveThis conversation is honest, relatable, and deeply human. Whether you're training for your first marathon, thinking about ultras, navigating parenthood, or simply trying to balance running with real life, this episode will remind you that you do not need perfect training to accomplish big goals. Francesca Barbetta is a certified run coach, marathoner and full-time working mom of three. Since 2012, she has completed 12 marathons — including one entirely on a treadmill — along with 21 half marathons and 3 ultramarathons.She shares her passion for running, training and balancing motherhood with endurance sports through her social media community where she provides approachable and valuable running tips drawn from her experience as both a longtime runner and coach. Francesca is happily married to her husband whom she met when she was a single mom to her oldest son.Follow Francesca:Francesca Instagram: Follow the show: Instagram Running Explained: Follow Amanda Follow Nick If you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us.

    57 min

  6. 23 Apr

    Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney)

    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 from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps).   Go ahead and use code EXPLAINED and Run you Run! If you’ve ever finished a race and thought, “I’ll just eat later,” this episode is for you. Meg walks through exactly what’s happening in your body after a race and how to refuel properly so you can recover faster, avoid injury, and actually build fitness from your training. From hydration and carbs to protein timing and real-life strategies, this is your complete guide to post-race fueling. What happens in your body immediately after a raceThe biggest post-race nutrition mistakes runners makeWhy carbs matter more than you think for recoveryWhat to eat in the first 30–60 minutes after finishingHow to fuel if you don’t feel hungry post-raceRecovery strategies if you have another race coming upWhy “eating less because you’re running less” is a mistakeThe role of hydration, sodium, and inflammation in recoveryPractical, real-world examples of what to eat after a race Recovery isn’t passive. If you want to stay healthy, consistent, and keep improving, your nutrition needs to match the effort you put into your training. Meg is a runner and dietitian for runners. I own the practice Nutrition for Runners and am most passionate about helping runners and active people improve their performance, recovery, and relationship with food by helping them unlearn everything they thought they knew about what it means to fuel like an athlete! I've run several marathons and made all of the fueling mistakes most runners have, but have helped myself and hundreds of runners get to the other side! Meg Website - https://nutritionforrunners.com/ Meg IG Amanda IG Nick -IG Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com

    1hr 6min

  7. 16 Apr

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

    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 who’s been at it for years, these lessons will likely hit home and might just change how you approach your training moving forward. In this episode, we cover: Why putting pressure on results can actually hurt performanceThe truth about the “finish line feeling” and why it doesn’t lastWhy perfect training doesn’t exist (and what matters instead)How underfueling impacts energy, performance, and recoveryThe importance of balance in training and lifeWhy recovery, sleep, and time away from running are criticalThis episode is a reminder that running progress isn’t just about pace or race times. It’s about building something sustainable, enjoyable, and long-lasting. If you’re feeling stuck, frustrated, or just want to get more out of your running, this is a must-listen. Fall Marathon Interest List Amanda IG Nick IG Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! Learn more about all of this at Running Explained

    55 min

  8. 9 Apr

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

    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 ever forgotten something important, or if you just want to perform at your best, this episode walks you through exactly how to eliminate the chaos and focus on what matters. This is the exact framework we use with our athletes to help them race smarter and perform better. If you want to stop guessing and start racing with a plan, this episode is for you. Listen, learn, and take control of your next race This episode is sponsored by Wahoo and their hit ⁠KICKR RUN TREADMILL ⁠ the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps).   Go ahead and use code EXPLAINED and Run you Run! 00:00 Intro 01:00 Race day overview and mindset 03:00 Logistics: bib pickup, parking, course planning 10:00 Course strategy and aid stations 17:00 Race week workouts and tapering 20:00 Carb loading explained 28:00 Pre-race activities (what to avoid) 34:00 Sleep and recovery strategies 38:00 Final race day tips Amanda- https://instagram.com/amanda_katzz/?hl=en Nick -⁠ ⁠https://instagram.com/nklastava/?hl=en Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach 📝PDF Training Plan Templates available 🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Not sure talk our Training Plan Quiz to find the right training plan for you! https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c Learn more about all of this at www.runningexplained.com

    1hr 5min
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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 strategy, we've got you covered with expert interviews, listener questions and so much more.

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