The Running Explained Podcast Running Explained

My guest for the final episode of 2021 is returning guest Amy Haas (@raceacrossthestates) to discuss staying motivated throughout the dark, cold winter. How DO we stay "motivated" during this time? What IS "motivation"?


"After my fall races, I’m having trouble staying motivated because I don’t have a goal to work toward anymore"
"My fall races tend to lead to overuse injuries which require patience and PT and limited running. How do I stay motivated?"
"It's so hard to find time to run around the holidays, dealing with holiday foods, and running outside when it's snowy and icy!"
"Running with my friend is the only way I know to stay motivated/accountable during the winter... how do I run solo?"
Tips for creating intrinsic versus extrinsic motivation
Practical tips for running in the winter
...and more!

Amy Haas is a runner with an ultimate goal to run a half marathon in every single state - with 42/50 already under her belt. Her running journey focuses on enjoying the process & the progress of running - whether it's the process of traveling from state to state or the progress that naturally comes along the way! She is the creator of Run With Aim. Find her on Instagram at @raceacrossthestates and her website www.raceacrossthestates.com

Did you hit the wall in your last race? Are you struggling with fueling your training and racing? Sports Dietitian Kristy Baumann, RD (@marathon.nutritionist) joins the show to talk about THE WALL!


What is "hitting the wall" and why does it happen?
What should you do if you "hit the wall" in a run or race?
Why is carbohydrate important for endurance training and performance?
Fueling requirements for endurance events
and more!!



Kristy Baumann is a Registered Dietitian, marathon runner, wife and mom. As a collegiate runner, she thought she was eating healthy to support her training. In reality, she was eating too 'clean' and unknowingly was restricting calories, cutting out fat and ignoring hunger signs. Food was constantly on her mind and she had a big sweet tooth. These were all signs of underfueling that resulted in recurring injuries and a poor relationship with food. When she began to change her mindset around food, understand the science of nutrition and how the body works. She learned to fuel properly which resulted in feeling more energized and setting new PRs. Now she is on a mission to help other runners avoid "hitting the wall", have a healthy relationship with food, and live their best life.

You can follow her on IG at @marathon.nutritionist

Dr. Matt Minard, DPT (@learn.2.run) joins the podcast to talk all about running form, running mechanics, and how to become morer efficient (read: faster!) runners with proper running form!


The basics of your running gait cycle
Why you should know what you look like when you run
Footstrike: how & where to land
Overstriding
Importance of ankle mobility
"Push with the tush"
Arm carriage & upper body
Running form drills & cues
...and more!

🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️🦩

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Dr. Matt Minard received his Doctor of Physical Therapy degree from The University of Dayton in 2013, and then completed an orthopedic residency program in Charlotte, NC. Matt started an Instagram account (@learn.2.run) to help people run safely after he saw an uptick in running-related injuries after the pandemic started and many turned to running outdoors for exercise after gyms closed. Matt's passion is to keep people running because he personally understands how mentally and physically therapeutic running is. Learn.2.Run offers an abundance of free education along with training plans ranging from military to recreational runners. He’s not sure what the future holds but knows he won’t stop until the world is running safer.

Instagram: https://www.instagram.com/learn.2.run

Website: https://www.learn2run.club/

Alyssa Olenick, PhD(c) of Little Lyss Fitness (@littlelyssfitness) join the show today to teach us all about our menstrual cycles, hormones, and our running and training!


The physiology of the menstrual cycle
How does this impact our performance?
Periodizing our training around our cycle
Periodizing our nutrition around our cycle
What about hormonal contraception?
Mastering the basics before worrying about "optimizing"
What happens in menopause?
Prioritize health, not performance
& more!

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🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Get 15% off (my favorite) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩

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Alyssa Olenick, otherwise known as  "Little Lyss Fitness" is a 4th-year Ph.D. Candidate Studying Exercise Physiology and Metabolism. She holds a research interest in sex differences and female physiology within the context of exercise and metabolism. Alyssa is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating women on science-based fitness to get them into the gyms and on the roads/trails.

Instagram: https://instagram.com/littlelyssfitness 

Website: https://littlelyssfitness.com/

Do you need to lose weight to become a faster runner? Is there such a thing as "racing weight"? Sports Dietitian Amy Goblirsch, RD (@the_running_dietitian) joins the podcast to talk about underfueling, performance, and Relative Energy Deficiency Syndromr (RED-S).


What are the signs of underfueling?
Intentional vs. unintentional underfueling
Running & weight loss - can they coexist?
Do you need to lose weight to get faster?
Is there such a thing as "racing weight" and should you try to get there?
"Weight gain" doesn't always mean weight gain
"State-sanctioned" underfueling in college/elite programs & popular diet culture
Relative Energy Deficiency Syndrome (RED-S)

This episode is sponsored by GOODR SUNGLASSES! Get 15% off the best (in my opinion) running sunglasses in the world & support the show using code RUNEXP at www.goodr.com! 🕶️🦩

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Amy Goblirsch, RD is a sports dietitian who specializes in helping runners break free from dieting and learn how to listen and trust their bodies again. She helps runners become intuitive eaters and apply practical fueling to feel energized on and off the run. When she isn’t helping runners fuel their training, she is either running herself or trying to keep up with her toddler and dog.

Instagram: www.instagram.com/the_running_dietitian

Website: longrunnutrition.co

BUILD THAT BASE!!! Coach Nick Klastava (@nklastava) joins the podcast to talk all things "base-building" (and why it's SO important for you as a runner!)


What is "Base-building"?
Base-building vs. Volume-building
Base-building vs. Race-specific training
Workouts in a base-building phase
Easy running rules: how & why?
"Maintenance" & when to do maintenance in your schedule
What is an "Off-season"?
How to periodize your training to include base-building

Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.

INSTAGRAM: https://www.instagram.com/nklastava

WEBSITE: https://liftrunperform.com/pages/about#nick