Welcome to Running Explained, where ALL your running questions are answered! For new AND experienced runners, from training to racing, nutrition, recovery, gear, AND MORE, there's always something new to learn about running!
44: The Cold Weather Running Episode
IT'S COLD! Can you still run? YES! Are there things you should know? YES!!
Winter running footwear options
Dressing for the conditions
How the cold impacts performance
Fueling & hydrating when it's cold
When does it become dangerous? Hypothermia, frostbite, extreme temperatures
Stay safe and have fun!
43: "Runner's Stomach" & GI Issues with Meghann Featherstun, RD (@featherstonenutrition)
GI DISTRESS!! Why does it happen at the WORST times? How to figure out what's causing the issue? Sports Dietitian Meghann Featherstun (@featherstonenutrition) joins the show to talk about...
What happens to our gastrointestinal tract/digestion when we run
What are common causes of GI distress when running?
Assessing fiber intake
The role dehydration plays in GI issues
Why osmolality matters in race fueling
Different types of run fueling & how they're different
GI issues and your menstrual cycler
Running with IBS or Crohn's
"Do I need to go on an elimination diet to figure out the problem?"
How to keep a food diary to track GI issues
How to carb-load; simple carbs or complex carbs?
Get your FREE Carb-Loading Guide!
Meghann on Instagram: @featherstonenutrition
Meghann Featherstun, MS, RD, is a sports dietitian, wellness coach, runner, wife, mom of two little kiddos, and a full-blown nutrition geek/running freak. Her passion is helping people find their own personal balance of nutrition and fitness in their busy lives. For the last 13 years, she hasbeen working with people to help them find their happy place with nutrition, exercise, body composition and life!
42: Coping with Injury with Dr. Victoria Sekely, DPT (@trainsmartrunstrong)
Dr. Victoria Sekely DPT (@trainsmartrunstrong) joins the show to talk about a very important (and difficult) topic: coping with injury. In this episode, we cover a range of injury-related topics including:
🤕 The basics of injury prevention
🤕 What really happens when your injury "goes away" its own
🤕 When you need to see a physical therapist
🤕 Getting injured right before your big race; can you still run??
🤕 Signs & risk factors of stress fractures
🤕 The emotional challenges of injury
🤕 Fear of weight gain during injury rehab
🤕 Fear of fitness loss during injury rehab
🤕 Fear of reinjury and the psychological trauma of injury
Follow Victoria on Instagram @trainsmartrunstrong
Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
41: "Faster Over 40" Training as a Masters Runner with Claire Bartholic (@theplantedrunner)
Can you get "faster as a master", i.e. get faster over 40? Heck yes!! Claire Bartholic (@theplantedrunner) joins the podcast this week to talk about her journey in running her fastest times over the age of 40, and how your training as a masters runner might change compared to when you were younger!
CAN you get faster over 40?
How cross-training might benefit masters runners more
Alternatives to the 7-day training week for additional recovery
Why strength training is MORE important for masters runners
Are you running too much or not running enough?
Sleep tips for the busy person
Other common considerations for masters runners!
Get your FREE Ultimate Fueling Guide for Runners here!
Listen to Claire on The Run to the Top Podcast!
Claire Bartholic finished her first marathon at age 38 in a respectable 4:02 and was immediately hooked. She became a student of the marathon using Jeff Gaudette’s training philosophy and RunnersConnect coaching. With dedicated coaching and training, she successfully lowered her marathon PR to 2:58, remarkably without injury, and entirely plant-based. Claire is a multiple-time Boston Marathon qualifier, state Master’s Marathon Champion, and a competitive Master’s athlete. Claire is also the host of one of first and most popular running podcasts, The Run to the Top!
40: Running Metrics (An Overview)
Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...
GPS (pace & distance measurement)
Heart rate measurement
Vertical oscillation & vertical ratio
Ground contact time & ground contact time balance
Resting heart rate
Heart rate variability
"VO2Max" scores from your watch
"Garmin Training Status"
New training plans available now! Visit www.runningexplained.co/plans to learn more!
39: Identifying Burnout with Coach Jaci Wilson (@jaci.wilson.runs)
My guest this week, Jaci Wilson, is on the show to talk about BURNOUT, something that far too many of us experience at one point or another in our lives. Jaci is recovering from her own period of burnout and talks about understanding what burnout is, how to identify it, and how we can help prevent it. We also talk about how to create a healthy and sustainable relationship with running so that it adds to your life instead of takes away!
What is burnout?
Identifying the 12 stages of burnout
How do we come back from burnout?
Creating a healthy & sustainable relationship with running
How do we fit in "all the things" we need for our training?
Jaci Wilson is a self-taught runner turned run coach. She started running and ran her first half marathon in 2016, quickly learning the importance of not “just running.” After making some changes to her nutrition and strength training, she took 45min off her half marathon in 5 months and qualified for Boston in her first marathon 1.5 years later. Jaci uses the lessons she has learned through her struggles and different seasons of life to shorten the learning curve for other runners to see faster success. Jaci is an RRCA Certified Running Coach but really focuses on all the other aspects of running – nutrition, strength training, sleep, recovery, mindset work, mobility, self-care, etc. – what she refers to as “ALL THE THINGS.” Her passion lies in nutrition and raising awareness around the importance of female athletes in understanding how to work WITH their female physiology. Jaci believes running should fit INTO your life, that all running lessons can be applied to life, and that you can do ALL THE THINGS without it being time-consuming or overwhelming.
One of the best
This podcast is a must! Such great information!
This is the best running podcast I have ever listened to. The guests are legit and every episode is full of important and interesting information. I learn something from every episode. Highly recommend!! 🙌🏼
Has potential but tends to answer every question with “it depends”. Save your time and do some google searches for answers to your running questions. Also guilty of repeating the same information over and over in a tedious manner.