The Running Explained Podcast Elisabeth Scott

Can you get FASTER by running LESS?? This is NOT your clickbaity "smash a marathon PR by only doing 3 runs a week"-style low volume training; coach and elite mountain runner Kim Nedeau is here to talk about how to excel as an endurance runner in a low run volume/high training volume framework.


This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from ⁠⁠Previnex.com⁠⁠! And from 11/24-11/26, EVERYONE can save 20% off their orders with code BF2023!

-What is "low run volume/high training volume" training?

-Who this training framework is best for

-Manipulating 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 framework

-How we're seeing more competitive and elite runners excel on lower run volume with high training volume

-and more!




Kim Nedeau is a life-long athlete and owner of Training Inclined, a coaching business that serves athletes seeking alternative training methods and injury prevention. She and her husband live in the woods of western Massachusetts where they share their love for endurance sports with their two teenagers and beloved German shorthaired pointer. She ran competitively in high school, at Brown University, and as an open athlete for a few years after college before starting a family. She returned to competitive running and ran some of her best races in her late 30s. Kim found her way to mountain running and was a member of the US Mountain Running team in 2016, where she placed 9th overall, first American, and helped the team win bronze in the World Mountain Running Championships. Kim's return to running involved a diverse approach that included a moderate amount of running, biking and strength, which in total added up to high volume training. This is the approach she now uses in her work with injury-prone athletes, those who want to avoid injury and those interested in longevity in the sport. 

Is there anything worse than needing an emergency bathroom stop on a run... except for needing TWO? What about when our poor gut health interferes with our ability to absorb important micronutrients or tolerate the fuel we need to power our long runs and races? Sports dietitian Kylee Van Horn, RD (@flynutrition3) is here to talk all about gut health for runners! Including...

What IS "good gut health" in general and how can we support it?

Our gut microbiome

Can changes in our gut health signal when our training balance is appropriate vs inappropriate?

How does "nutritional training" work to help us handle more fuel & fluids?

Signs your gut health isn't great (& what to do)

And more!




Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fuel the every day up to the elite athlete.  Her mission is to separate facts from fads in the nutrition space and work to provide easy nutrition solutions to help improve health and performance.  Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance.  She also is a freelance writer for Trail Runner Magazine, Women's Running Magazine, and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her three Australian shepherds and ultra-endurance husband, Sean.

Post-race recovery starts AS SOON AS YOU CROSS THE FINISH LINE! What do you need to do to set yourself up for post-race recovery success?


This episode is sponsored by Previnex! Try the probiotic that Coach Elisabeth takes daily for her own gut health, and save 15% using code RUNEXP on your first order from ⁠Previnex.com⁠!



-The very first things to focus on after crossing the finish line

-Refueling and hydrating in the hours after your race

-Muscle glycogen depletion and resynthesis

-WHY racing is so stressful on your body

-How much time do you really need to take off after a race?

-Why does it feel like I've lost SO much fitness??

-And more!



Coach Elisabeth is the founder and head coach at Running Explained. She is a multi-certified run coach, has been featured in the New York Times, and works with runners around the globe to help them understand the science behind endurance running in order to become the best runners they can be!

How can taking time OFF make you a better, faster, more resilient runner? Coach Toni Kengor, co-founder of Relentless Runners, joins the show to talk ALL THINGS OFF-SEASON!

-Why you need them

-WHEN to take them

-What an off-season is (& is not)

-How to handle feelings of anxiety around "running less"

-The basics of training adaptation and supercompensation

-How to be a runner AND a _______

-"But what if I take a week off and then just never run again?"

-And more!



Toni Kengor is a coach and co-founder of Relentless Runners. She believes that we’re all capable of more than we realize in running and in life. Follow her on Instagram @tonikengor and @relentlessrunners

Forward-thinking international exercise physiologist and nutrition scientist Dr. Stacy Sims, MSc, PhD joins the show today for a wide-ranging conversation about fueling, hydration, and optimizing performance for female endurance athletes! In this episode, we cover...


Getting past focusing on weight loss and body recomposition as "the magic solution"
The issues with intermittent fasting for female athletes
What about utilizing low carbohydrate diets to force an increase in using fatty acids for fuel (i.e. fat burning or "fat adaptation")
The problem with "cycle syncing" training programs
How funding for research works and potential issues with bias; do we need to be concerned about WHO is funding research?
Should you be worried about "becoming reliant" on carbohydrates for fuel when you run?
Different forms of carbohydrate: let's talk about fructose, sucrose, glucose, performance fuel products, and more
How does dehydration affect performance for women vs men?
Figuring out your hydration needs
Current research Dr. Sims is most excited about
And more!



This episode is sponsored by Previnex! Try the probiotic that Coach Elisabeth takes daily for her own gut health, and save 15% using code RUNEXP on your first order from Previnex.com!

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STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named:


One of the top 50 visionaries of the running industry (2015) by DMSE Sports.
One of the top 40 women changing the paradigm of her field (2017) by Outside Magazine. 
One of the top four visionaries in the outdoor sports industry (2017) by Outside Magazine - Genius Issue (no electronic version but here is the proof).
One of the top four individuals changing the landscape in triathlon nutrition (2017) by Triathlete Magazine

Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. 

Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. 

YOUR KNEES AND RUNNING, PART TWO with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc). Thought we'd covered it all last season? Nope!

-No, running still isn't bad for your knees

-How is it that we sometimes experience whole-joint soreness in the knees?

-Risk factors for knee injuries

-Isometric exercises to address knee pain

-Stabilization of the knee joint: understanding the role of the adductors

-How to harness the power of eccentric exercises to improve your running

-Is it OK to let my knees go past my toes when I'm strength training?

-Are we doing ourselves a dissevice in how we talk about having "good knees" or "bad knees"?

-Different rates of development for muscles vs. tendons vs. ligaments, etc

-If strength takes so long to develop... how come I can rapidly increase how much I can handle when I first start lifting weights?

-Why PRs aren't the only measure of improvement

-How to use injury as an growth opportunity

-"Offensive" vs "defensive" strength training as a runner

-And more!




Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.

Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!