The Running Explained Podcast

Running Explained
  • 4.6 (471)
  • RUNNING
  • UPDATED WEEKLY

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. 4D AGO

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

    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 conversation also touches on accountability and allyship within the running industry, emphasizing the need for empathy and curiosity in understanding diverse experiences. (00:00) Introduction to Alison Mariella Désir (03:31) Freedom of Movement and Safety in Running (06:26) Allison's Journey to Running and Community Building (10:27) The Impact of Harlem Run and Inclusivity in Running (16:08) Understanding Surveillance and Safety in Running While Black (19:12) Empathy, Curiosity, and Conversations about Race (23:00) Allison's PBS Show: Out and Back (29:45) Climbing Kilimanjaro and Community Empowerment (34:07) Overcoming Fear and Taking Action (36:45) The Role of Accountability in Achieving Goals (38:33) The Therapeutic Journey: Insights from Therapy (46:55) Accountability and Allyship in the Running Community (54:10) Empowerment and Community Engagement Alison Mariella Désir is multi-talented: a founder, a doer, an activist, a connector, a visionary and an unapologetically straightforward communicator with a passion for movement, mental health, and racial equity. Alison got her start in the running and outdoor industry unintentionally, after seeing a Black friend train and complete a marathon. Inspired, Alison went on to run her first marathon and discovered that she had found a powerful tool to manage her depression. She’s been working to share the transformational power of running and movement ever since. Website Instagram PBS Show 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 goalsNot 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 Learn more about all of this at www.runningexplained.com

    1 hr

  2. JAN 29

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

    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 listeners enjoy their running journey and stay motivated throughout the year. (00:00) Welcome to Season 6 (05:27) Proven Ways to Sustain Your Running Routine (11:16) Start Small for Big Wins (14:05) Set Realistic Goals Based on Your Life (23:20) Stacking Habits for Success (31:20) Consistency Over Metrics (33:42) The Importance of Consistency (35:43) Mindset Matters: Overcoming Mental Barriers (38:29) Setting Process Goals for Success (43:46) Flexibility in Training Plans (49:42) The Role of External Accountability Amanda - ⁠@amanda_katzz⁠ Nick - ⁠@nklastava⁠ Through Running Explained, We offer training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, our guidance will help you train smarter, race stronger, and love the journey. 📲 Learn more at www.runnningexplained.com 📢 Follow on Instagram: @runningexplained

    1h 1m

  3. 12/11/2025 · BONUS

    Passing the Baton: The Next Era of Running Explained

    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_katzz⁠ Nick - ⁠@nklastava⁠ 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 Go to https://www.runningexplained.com/runcoaching to learn more!

    9 min

  4. 09/05/2025

    Season 5 Wrap-Up

    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/runcoaching If you have any suggestions or ideas for next season, DM us or email us at podcast@runningexplained.com. Thanks for being part of our running community!

    1 min
  5. s5/e29 (RE-RUN) How to Get Faster on Low Run Volume Training with Kim Nedeau, CES

    08/28/2025

    s5/e29 (RE-RUN) How to Get Faster on Low Run Volume Training with Kim Nedeau, CES

    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 cross-training session) count. What You'll Learn: What is "low run volume/high training volume" training?Who this training framework is best forManipulating training intensity distribution with lower running volume and higher cross-training volume"But isn't more mileage always better?"How is this framework different from multisport, i.e. triathlon, training?Ways to configure a training week in this frameworkHow we're seeing more competitive and elite runners excel on lower run volume with high training volumeChapters: (00:00) Introduction to Kim Nedeau, CES (07:37) Transitioning to Low Volume Training (11:01) Alternative Training Methods (14:06) Determining Cross-Training Duration & Intensity (20:24) Alternative Training vs Easy Runs in Zone 2 (27:51) Running Volume is Relative (31:54) Sustainability in Training (35:47) The Benefits of Alternative Exercise (42:55) Minimum Running Frequency (49:00) The Importance of Consistency (51:24) Measuring Effort in Alternative Training Methods (01:00:23) How to Measure Progress Meet Kim: Website: https://traininginclined.com/ Instagram: https://www.instagram.com/kimnedeau_traininginclined/?hl=en -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? If you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!ㅤ Our Coaching Include: ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Head to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

    1h 3m

  6. 08/21/2025

    s5/e28 Running Shoe Reviews, Ethics, and Evolution with Kofuzi

    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 career Why there’s no one-size-fits-all approach to running shoes How to think critically about reviews and gear hype The role of comfort, tech, and transparency in today’s running gear What to look for when building your own shoe rotation Chapters: 00:00 Introducing YouTube Creator Kofuzi 10:09 Kofuzi’s YouTube Origins: From Runner to Reviewer 14:46 Authenticity, Honesty, and Ethics Online 19:32 Negative Reviews Online 22:29 Individual Preferences with Running Shoes 29:49 What to Look For in Running Shoes 38:15 Quality vs Quantity 43:53 Developing a Shoe Rotation 48:09 How Long Do Running Shoes Last? 55:16 How Mileage Impacts a Shoe 01:05:10 Advancements in Shoe Technology 01:12:23 What's Next for Kofuzi and Where to Find Him Connect with Kofuzi: Instagram: instagram.com/kofuzi YouTube: https://www.youtube.com/kofuzi -- 🚨 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 Go to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

    1h 19m

  7. 08/14/2025

    s5/e27 (RE-RUN) Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD

    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 many more insights and educational tidbits along the way! What You'll Learn: What hybrid (or concurrent) training is and how it blends strength and endurance for optimal fitness.How to manage the "interference effect" and fatigue when training for multiple goals.Why strength training is essential for runners for both performance and injury prevention.How to approach fitness with curiosity, NOT perfection.The importance of seasonal training and post-race recovery for long-term health and performance.Why group fitness classes can support your goals but shouldn’t replace focused strength or endurance work.Chapters: (00:00) Introduction to Hybrid Training (03:48) Defining Hybrid Training (11:35) Understanding the Interference Effect (20:30) Training Tolerance and Goal Setting (23:54) Benefits of Hybrid Training (29:59) The Importance of Strength Training for Runners (35:42) Overcoming the Fear of Lifting (44:23) Building Confidence in Strength Training (45:14) Embracing Imperfection in Training (46:47) The Role of Group Fitness Classes (51:30) Understanding Hybrid Training (55:25) Balancing Running and Lifting (01:00:06) The Importance of Recovery (01:04:58) Long-Term Fitness Perspectives (01:09:42) The Process Over Perfection (01:16:11) Finding Joy in the Journey -- Meet Alyssa Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. www.doclyssfitness.com -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?ㅤIf you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!ㅤ✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goals Head to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

    1h 32m
  8. s5/e26 (RE-RUN) How to Stop Comparing Yourself to Other Runners with Coach Nick

    08/08/2025

    s5/e26 (RE-RUN) How to Stop Comparing Yourself to Other Runners with Coach Nick

    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 ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best. -- 🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works. 🎙 Podcast & Blog: Free, accessible, no-BS running education📨 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support 🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠ Research & production assistance by Sophie van Leeuwen

    1h 6m
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4.6
out of 5
471 Ratings

About

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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