The Running Explained Podcast Elisabeth Scott

VROOM VROOM, BABY! Caffeine is THE most widely consumed psychoactive substance in the world, and it's one of the most commonly available ergogenic aids (i.e. substances that can improve athletic performance). In this episode we talk about the research behind caffeine and its effect on endurance performance, "fast" and "slow" metabolizers, dosing, timing, the placebo effect, caffeine's effect on heart rate, and more!


Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠!


References:

Bangsbo, J., Jacobsen, K., Nordberg, N., Christensen, N. J., & Graham, T. (1992). Acute and habitual caffeine ingestion and metabolic responses to steady-state exercise. Journal of applied physiology (Bethesda, Md. : 1985), 72(4), 1297–1303. https://doi.org/10.1152/jappl.1992.72.4.1297

Barreto, G., Grecco, B., Merola, P., Reis, C. E. G., Gualano, B., & Saunders, B. (2021). Novel insights on caffeine supplementation, CYP1A2 genotype, physiological responses and exercise performance. European journal of applied physiology, 121(3), 749–769. https://doi.org/10.1007/s00421-020-04571-7

Beedie, C. J., Stuart, E. M., Coleman, D. A., & Foad, A. J. (2006). Placebo effects of caffeine on cycling performance. Medicine and science in sports and exercise, 38(12), 2159–2164. https://doi.org/10.1249/01.mss.0000233805.56315.a9


Collado-Mateo D, Lavín-Pérez AM, Merellano-Navarro E, Coso JD. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020 Nov 24;12(12):3603. doi: 10.3390/nu12123603. PMID: 33255240; PMCID: PMC7760526.

Glaister, M., Williams, B. H., Muniz-Pumares, D., Balsalobre-Fernández, C., & Foley, P. (2016). The Effects of Caffeine Supplementation on Physiological Responses to Submaximal Exercise in Endurance-Trained Men. PloS one, 11(8), e0161375. https://doi.org/10.1371/journal.pone.0161375

Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4



McClaran SR, Wetter TJ. Low doses of caffeine reduce heart rate during submaximal cycle ergometry. J Int Soc Sports Nutr. 2007 Oct 9;4:11. doi: 10.1186/1550-2783-4-11. PMID: 17925021; PMCID: PMC2164943.

"Why am I GAINING weight in marathon training?? I'm running so much!" This week Holley Samuel, RD, returns to the pod for a conversation about weight loss, weight gain, 'weight anxiety', performance, health, and so much more!

KEY HIGHLIGHTS


Reasons for Weight Gain During Marathon Training
Shifting the Focus from Appearance to Performance and Health
Embracing Body Changes Throughout Different Stages of Life
Challenging the Moralistic View of Weight
Inclusivity and Health in Larger Bodies
Breaking Stereotypes in the Running Community
appearance vs. Performance in Elite Athletes
Seeking Multiple Opinions and Focusing on Overall Health

GUEST BIO
Holley Samuel is a dietitian, personal trainer, master of education & eating disorders, and podcaster at her virtual practice Holley Fueled Nutrition. Holley works with runners and helps them learn to fuel their bodies without restriction, make peace with food, and prevent injuries to become stronger and faster runners for life. https://holleyfuelednutrition.com



HOST BIO
Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠⁠

HOW TO RUN BETTER IN THE HEAT: everything you need to know about heat acclimation/acclimatization, heat adaptation benefits, how long those benefits last, passive vs active heat training methods, cooling strategies, and hyperhydration!

KEY TOPICS


Differentiating Heat Acclimation and Heat Acclimatization
Methods of Heat Training for Runners
Benefits of Heat Acclimation for Runners
Physiological Changes in Heat Acclimation
Cooling Strategies for Hot Weather Performance
Hyperhydration Strategies for Improved Performance in the Heat
Considerations for Individual Hydration Needs in Extreme Conditions




Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠!

IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run

Chapters

00:00 - Introduction and Overview

02:26 - Running in the Heat: Performance Impact

05:26 Thermoregulation: Maintaining Core Temperature

08:20 - Hydration: Importance and Individual Needs

14:03 - Exertional Heat Stroke: Risks and Prevention

44:59 - The Importance of Staying Hydrated in Hot Weather

47:48 How Heat Affects VO2 Max and Performance

59:24 Dehydration: A Performance Killer in the Heat

01:08:04 Drink to Thirst or Follow a Hydration Schedule?

01:10:56 Managing Hydration for Optimal Performance in the Heat



HOST BIO:
Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠!

Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@alphaprojectphyzio) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly!



GUEST BIO:

Dr. Matt Silver is a sports physical therapist, running coach, and running form analyst. He founded Alpha Project Phyzio & Performance, where he shares his innovative approach to helping distance runners, marathoners, ultra runners, CrossFitters, athletes, and coaches run better, with less pain, and reach their running goals. He works alongside his wife, Veronica, who is a pelvic floor physical therapist.

Buy: Built to Run

Follow on Instagram

Visit Alpha Project Phyzio




HOST BIO:
Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠, or learn from her meticulously researched ⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠!

DATA DATA EVERYWHERE! VO2max, heart rate, training status, body battery, sleep score, intensity zones, HRV, heat acclimation status, training readiness, cadence, ground contact time, vertical oscillation... HOW DO YOU SORT THROUGH IT ALL?

Sports scientist Jonah Rosner, MS, CSCS, is here to help YOU understand 1) what's important and what's just noise, 2) how to accurately gather data, and 3) how to implement it in your training! We explore how to effectively use key data points such as distance, pace, heart rate, and subjective feel to guide your training, and discuss the importance of balancing objective data with personal intuition (just like the pros!)



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GUEST BIO:

Jonah is an applied sport scientist, strength and running coach/consultant living in Brooklyn, NY. Jonah spent the past 7 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sports science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientist in NFL history. Jonah specializes in using the latest sports science technology and testing to individualize running and strength programs. He currently collaborates with Nike to run the Nike Running Performance Lab NYC. Jonah can be found on Instagram at @rosnerperformance where he shares practical tips on how to optimize marathon performance based on the latest research. His website is www.rosnerperformance.com



HOST BIO:
Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!