The Running Explained Podcast

Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjnIn this episode, Coach Amanda and Coach Nick have Dr. Vicky Sekely on the Running Explained Podcast as she shares expert insights on running injuries, physical therapy, gait analysis, and the impact of social media on running culture. Discover practical advice for injury prevention, effective rehab strategies, and how to navigate the running industry responsibly.This episode is sponsored by Wahoo and their KICKR Run Treadmill. hit the link to learn more about this revolutionary rethink of treadmills from:Dynamic Pacing (no controls just run)Terrain simulation (even side to side)Unmatch Connectivity (simulate routes from Strava and other third party apps).  Go ahead and use code EXPLAINED and Run you Run!(00:00) Introduction to Guest(06:21) The Role of Physical Therapy in Running(18:19) Understanding Running Gait and Its Misconceptions(31:45) The Epidemic of Running Injuries(36:22) The Influence of Social Media on Running Practices(36:51) The Reality Behind Viral Content(40:02) The Importance of Community and Identity(41:14) Responsibility in the Running Community(47:20) Navigating Injury Rehabilitation(53:01) Progressing Beyond Physical Therapy(01:01:44) Understanding the Healthcare System(01:07:00) Personal Insights and AdviceVictoria Sekely is a 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. Vicky's IG Amanda's InstagramNick's InstagramEmail - 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 toall Training Plans available in The Run Club AppLearn more about all of this at RunningExplained.com

In this episode, Coach Amanda and Coach Nick explore the complex relationship between endurance sports and eating disorders with psychotherapist Stephanie Roth Goldberg. We discuss signs, prevention, and how coaches and athletes can foster healthier practices. We talk about the difference between disordered eating and eating disorders and how we can all work together as a team to help support athletes as they work through these issues.(00:00) Introduction to the Podcast and Guest(04:31) Understanding Eating Disorders in Endurance Sports(07:14) Disordered Eating vs. Eating Disorders(10:16) The Impact of Eating Disorders on Athletes(12:57) Recognizing Signs of Disordered Eating(16:11) The Role of Coaches in Athlete Health(18:59) High Performance and Mental Health(21:47) The Importance of Proper Nutrition(24:49) Social Media's Influence on Eating Habits(27:32) Resources for Healthy Eating(33:44) Understanding Healthy Training from a Psychological Perspective(39:29) Navigating Medical Clearance and Recovery in Sports(51:20) Seeking Help: When to Consult a Therapist or Dietitian(55:00) Personal Insights: Advice and Surprises in TherapyStephanie Roth-Goldberg is a psychotherapist and Eating Disorder Specialist with a private practice in NYC and Montclair NJ. Stephanie works has a speciality working with athletes who are struggling with disordered eating and eating disorders. She also works with people who want to improve their relationships, have a healthier inner world and understand themselves better. She is a mom to two young children and a marathoner. Stephanie's InstagramWebsiteAmanda's IG Nick's 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 AppLearn more about all of this at Running Explained.com

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava engage in a deep conversation with New York Times Bestselling author Brad Stulberg about his latest book, 'The Way of Excellence.' They explore the true meaning of excellence, the importance of caring deeply about one's pursuits, and the value of community in achieving goals. Brad shares insights on the journey of personal growth, the significance of values in goal setting, and the necessity of embracing discomfort. The discussion also touches on the impact of social media on our perceptions of success and the importance of maintaining integrity in the pursuit of growth.This episode is sponsored by Wahoo and their KICKR Run Treadmill   to learn more about this revolutionary rethink of treadmills from:Dynamic Pacing (no controls just run)Terrain simulation (even side to side)Unmatch Connectivity (simulate routes from Strava and other third party apps).  Go ahead and use code EXPLAINED and Run you Run!(00:00) Introduction to the Guest Brad Stulberg(04:02 )The Journey of Writing and Coaching(05:21) Understanding the Arrival Fallacy(08:14) The Process Over Outcomes Philosophy(10:59) Defining Excellence and Its Misconceptions(14:00) Aligning Goals with Personal Values(17:12) The Importance of Caring and Vulnerability(21:04) Building a Supportive Community(26:58) The Concept of the Humble Badass(30:03) Navigating Extremes: The Middle Ground(36:28) The Myth of Balance: Embracing Seasons of Life(44:05) Sitting with Discomfort: The Path to Mental Toughness(52:27) Final Thoughts: Advice and Insights from BradBrad Stulberg is author of the New York Times bestseller The Way of ExcellenceBook Link - The Way of Excellence Amanda's InstagramNick's InstagramEmail - 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 AppLearn more about all of this at Running Explained.com

In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for aspiring runners and encourages listeners to focus on their unique journeys.(00:00) Meet Erika Kemp: A Professional Runner for Brooks(03:37) Erika's Journey: From Multi-Sport Athlete to Marathoner(08:26) Transforming the Relationship with Running(16:00) The Experience of Being a Competitive Runner(21:58) Reflections on the 2025 World Championships(28:15) Preparing for the Boston Marathon(36:26) Finding Balance in Running and Life(44:51) Embracing Individual Journeys in RunningErika Kemp is a Professional Runner for Brooks who currently holds the Marathon record for fastest American-born Black woman running a 2:22. She is a two-time U.S. champion (15k and 20k distances) who currently trains out of Providence, R.I. She is currently training for the Boston Marathon this April.Instagram - https://instagram.com/imtinyrik/?hl=enAmanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Email - 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 AppLearn more about all of this at www.runningexplained.com

In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation emphasizes the need for a balanced approach to nutrition, moving away from rigid diets and focusing on individual needs and performance.This episode is sponsored by Wahoo and their KICKR Run Treadmill.  Hit the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps).  Go ahead and use code EXPLAINED and Run you Run!(00:00) Today's Guest Holley Samuel(05:09) The Importance of Nutrition in Training(15:36) Understanding Low Energy Availability(23:26) The Role of Professionals in Nutrition Guidance(32:38) Challenging the Skinny Equals Fast Narrative(35:14) The Importance of Proper Fueling(40:38) Redefining Success in Athletics(42:56) Pre-Run Nutrition Strategies(53:48) Fueling for Longer Runs(58:55) Rapid Fire Insights and AdviceHolley Samuel is the founder and owner of Holley Fueled Nutrition, a sports nutrition practice team of dietitians dedicated to helping runners learn how to fuel their bodies. She is a sports dietitian, certified personal trainer, runner, and lives in New Hampshire with her husband, son, and chocolate lab. Fueling people to perform at their highest level in sport and in life is her passion.Holley's WebsiteHolley's InstagramAmanda's InstagramNick's InstagramEmail - 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 AppLearn more about all of this at RunningExplained.com

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 EngagementAlison 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.WebsiteInstagramPBS ShowAmanda IGNick IGEmail - 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 AppLearn more about all of this at www.runningexplained.com

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 AccountabilityAmanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Through 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

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 ProgressMeet 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!ㅤOur Coaching Include:✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goalsHead to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

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 careerWhy there’s no one-size-fits-all approach to running shoesHow to think critically about reviews and gear hypeThe role of comfort, tech, and transparency in today’s running gearWhat to look for when building your own shoe rotationChapters:00:00 Introducing YouTube Creator Kofuzi10:09 Kofuzi’s YouTube Origins: From Runner to Reviewer14:46 Authenticity, Honesty, and Ethics Online19:32 Negative Reviews Online22:29 Individual Preferences with Running Shoes29:49 What to Look For in Running Shoes38:15 Quality vs Quantity43:53 Developing a Shoe Rotation48:09 How Long Do Running Shoes Last?55:16 How Mileage Impacts a Shoe01:05:10 Advancements in Shoe Technology01:12:23 What's Next for Kofuzi and Where to Find HimConnect with Kofuzi:Instagram: instagram.com/kofuziYouTube: 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 goalsGo to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

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 AlyssaDr. 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 goalsHead to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

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.com⁠⁠⁠Research & production assistance by Sophie van Leeuwen

Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything:– Gummy bear fueling and why sour candy hits different– What happens when your miles slow way down in the summer heat– Shoes, Hobbiton, Regency costumes, and other delightful detours– The “minimum effective dose” approach to strength training– And why doing less is often the smartest move a runner can makeWe talk about the pressure to do more, what it really means to be consistent, and how to respect your body without losing your goals. And yes, we get a little nerdy, because obviously. It’s us.If you need a reminder that running is supposed to be fun, that you don’t have to earn your worth in mileage, and that play is part of the process... this one’s for you.💥 LAST CHANCE: ROAD TO RACE DAY KICKS OFF AUG 4!If you’re training for the Philly Half or Full and want personalized coaching, a supportive group, expert guidance, and race weekend fun—this is it! Don’t miss your chance to join.👉 runningexplained.com/roadtoraceday—🔗 Links & Resources:Check out her FREE Achilles Recovery Toolkit!Research & production assistance by Sophie van Leeuwen

This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a moonshot: Was the Breaking4 Project to break 4 minutes in the mile by a woman a marketing stunt or a meaningful milestone?🧠 The shared psychology of suffering: Why elite runners and mid-packers alike know what it feels like to “bleed” in the third lap💥 What makes a mile so compelling (and painful) to run and watch🥵 Downhill marathons, Boston qualifiers, and the not-so-free speed myth💬 What we talk about when we talk about toughness, exclusivity, and why not every goal should be easyPlus: a very scientific game of “Strava Caption or Shenanigans,” Taylor Swift references, and a reminder that running a hard mile might just change your life.🧭 Resources & Links:Follow Jon on Instagramhttps://www.instagram.com/jwlevittListen to For the Long Run and Long Run Labshttps://shorturl.at/i7pRU----🏃‍♀️ 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📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life and real results🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠Research & production assistance by Sophie van Leeuwen

We’re going back to basics—because let’s be honest, most runners are still underfueling!In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101! If you’ve ever wondered…Should I eat before my run? Why? When? What??How much fuel do I ACTUALLY need during long runs?Why is post-run fueling so dang hard?And wait... am I underfueling even if I’m not losing weight?This one’s for you.We cover:🥯 Pre-run fueling (yes, even early morning runs!)🔋 In-run fueling strategies & how to train your gut🍳 What post-run nutrition should look like (even when you're not hungry)⚡ Fueling myths that won’t die🧠 Why underfueling might be the real reason you feel overtrained or stuckWhether you’re training for your first 5K or your 100th marathon, this is a conversation every runner should hear.Mentioned in this episode:Cortney’s Instagram: @eatwell.runbetterLearn more at eatwellrunbetter.comOur original episode from Season 1! "s1/e02 Running Nutrition with Cortney Berling, RD" --🏃‍♀️ 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📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠runningexplained.com⁠⁠⁠Research & production assistance by Sophie van Leeuwen

This week, I’m joined by a runner who brings a ton of insight and real-world experience to the table: Dr. Logan Sherman, sports chiropractor, marathon champion, and chairman of the BMW Dallas Marathon.We get into a topic that doesn’t get nearly enough airtime in performance circles: SLEEP. Not just “get more of it,” but why it matters, what it actually does for your body, how to use it as a training tool (not just a recovery tool), and how your wearable data might be telling you more (or less) than you think.Logan shares his journey from being an overweight middle schooler nicknamed "Jelly Roll" to becoming a sub-elite marathoner and 2015 Dallas Marathon champion, and how his relationship with running, racing, and recovery has evolved through different seasons of life.We talk about:Why sleep is foundational for performance, recovery, and injury preventionHow to adjust your training when your sleep is trash (without panicking)What HRV and breath rate can tell you about your recoveryUsing data without obsessing over it (yes, even when your Whoop says you're 50% recovered on race morning)The emotional side of race day, sleep anxiety, and learning to let go of perfectionAnd why it’s okay if your fueling sometimes looks like mac & cheese off your kid’s plateIf you’ve ever struggled with balancing sleep, life, and training, Logan's perspective is one you're going to appreciate!Research & production assistance by Sophie van Leeuwen

In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone! Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this episode is especially for you.I break down everything from acute vs. chronic training load, to how wearable devices, like your Coros running watch, calculate your load using things like "TRIMP" and heart rate, and to how to use heart rate variability (HRV) as a recovery gauge. We’re talking spreadsheets, ratios, metrics, and yes: how your “just right” is totally different than someone else’s!What training load actually means (and what it doesn’t)How to avoid the dangers of "too much too soon" (even if your mileage says you should be OK)Why intensity (and training intensity distribution) is more important than distance aloneHow the acute:chronic ratio of your training load tells you when you’re on the onramp to the highway to the danger zoneWhat the 10% “rule” misses (and why it’s not always that simple!)The difference between “I ran 10 miles!” and “I worked HARD for 10 miles!”Tools like TRIMP, TSS, and HRV: what they tell you and how I use themThe deets on my own quick & dirty training load spreadsheet before I had fancy toolsWhy managing training load is especially important for self-coached runners!!TOP SOUNDBITES:“Your body doesn’t track distance; it tracks stress.”“That hero week you’re so proud of? It might be the reason you need a nap for the next 10 days.”“This is about learning what ‘just right’ looks like for you—because too much breaks you, and too little stalls you.”--------------------🌟 This episode is brought to you by my friends at Coros, who make amazing watches ⌚ that have all the tools you need (with none of the fluff) to manage your training like a pro, no matter WHAT your goals are! If you're looking to upgrade (or you’re just tired of guessing), check out the Coros Pace 3 (that's what I wear!), and don't forget to use code RUNEXP at checkout for a FREE second strap when you buy your watch! 🌟🖱 Coros.com---------------Join the Patreon: patreon.com/runningexplained for bonus episodes, book club, and more!Join the Road to Race Day: Philly team if you’re training for the Philadelphia half or full marathon!Curious about HRV or training load tools? I’m always happy to chat more—DM me on Instagram or shoot us an email!Research & production assistance by Sophie van Leeuwen

What would happen if you decided to just… run around the world?No, seriously. That’s what Marie Leautey did. She’s only the second woman in history to complete a verified World Run—crossing four continents, coast to coast, on foot. She pushed a stroller (not with a baby - important note), slept in a tent, dodged kangaroos, used bear spray in Montana, and somehow didn’t get injured while running over 28,000 kilometers.In this episode, Marie and I talk about:How a random doodle at work turned into a 2.5-year global running adventureWhat actually counts as a “run around the world” (yes, there are rules! No, they don't make you run on water!)Staying injury-free while running 700+ marathons in a row (the “body scan” trick is genius)The joy of running without pace goal… or time goals… or really any data at allBeing mistaken for a mom with a baby in a stroller (and how that probably kept her safe)Why she got fined $2,600 over a rogue scallion at the Australian borderAnd how to tell the difference between giving up… and just hitting a (global pandemic) Pause ButtonMarie’s story is one of those rare ones that’s impossible to summarize and even harder to forget. It’s about running, yes, but also freedom, persistence, problem-solving, and learning how to really listen to your body (and your gut).📖 Her book Lootie’s World Run: The Extraordinary True Story of the Fastest Woman to Have Run Around the World is wonderful; part memoir, part field guide, part “wait, she did what?!” Get your copy today! Research & production assistance by Sophie van Leeuwen

This week I’m joined by Jeff Horowitz—"recovering attorney" turned running coach, author of Think Like a Runner, and someone who’s run over 200 marathons (yes, really!). Jeff shares stories from his global racing adventures (including an ultramarathon in Cairo where he was chased by wild dog s), his journey back from a devastating femur fracture, and why he thinks every runner—no matter their pace—deserves to take themselves seriously.We get into:Why so many runners struggle to call themselves runnersHow your relationship with running evolves over timeWhat it means to truly trust your body again after injuryHow to define success beyond speed or finish timesWhy you do deserve good gear, a coach, and the “serious runner” stuff, no matter your paceThis was one of those conversations that just felt like a long exhale. If you’ve ever questioned whether you’re a “real” runner, or wrestled with how to stay in love with this sport as things shift and change, this episode is for you📘 Grab Jeff’s book Think Like a Runner!------------------------------👟 The Running Explained Podcast is here to help you train smarter, run better, and understand the why behind what you’re doing. Whether you’re chasing a PR or just trying to make sense of your training plan, we’re here for the long run.🎙️ Want more episodes, early access, and bonus content? Join the podcast Patreon!patreon.com/runningexplained🧠 Learn more, explore resources, and check out training plans at runningexplained.comResearch & production assistance by Sophie van Leeuwen

Let’s get back to basics! In this episode, I’m breaking down the three main types of runs you'll see in your training - easy runs, moderate-intensity workouts like tempo or threshold, and high-intensity speed work - and explaining what each one is actually supposed to do for your fitness. If you’ve ever wondered, “Am I running this right?”, this one’s for you.Once you understand what each run is meant to accomplish, the next step is learning how to execute it correctly, and that’s where simple alerts on your running watch can be a game-changer. I’ll explain how I use pace and heart rate alerts to help build confidence, stay in the right zone, and most importantly, start enhancing our internal understanding of what those different intensities feel like. This is how you move from chasing numbers to actually training smarter.🎉 I’m also incredibly excited to announce my official partnership with COROS, the running watch I’ve personally used and loved since 2022! COROS makes it so easy to set up the exact alerts I talk about in this episode. You don’t need to pre-program fancy workouts (although I love those too), just a few simple tools can help you train more effectively and confidently. And now, when you use code RUNEXP at coros.com, you’ll get a free second strap with your watch purchase!👟 In This Episode:What easy, tempo, and speed runs are designed to doHow to use watch alerts to guide effort (not just chase paces)Why learning what effort feels like makes you a stronger, more confident runnerThe tools I use on my COROS Pace 3 watch to keep training dialed inHeart rate & pace alerts to create effort “guardrails”.RPE as the long-term goal (and how alerts help you build that awareness)🎁 COROS Discount:Get a free second strap when you use code RUNEXP at checkout on coros.com➡️ Add a watch + a strap to your cart➡️ Enter RUNEXP promo code➡️ Extra strap = FREE!📬 Stay Connected:💬 Weekly coaching tips: FREE newsletter The Weekly Stride⁠🎙️ Bonus content & early access: PatreonResearch & production assistance by Sophie van Leeuwen

An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!)In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it.Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways.IN THIS EPISODE, YOU’LL HEAR ABOUT:The different grades of ankle sprains and what they actually meanHow to handle the first 24–72 hours post-injury (and what to avoid)Why swelling and pain don’t always equal more damageHow to use pain as a guide... without letting it become a barrierThe critical rehab phases: isometrics, strength, neuromuscular control, and plyometricsThe real timeline for returning to running safelyCommon mistakes runners make in trying to come back “too soon”The emotional weight of missed races, lost momentum, and re-setting goalsABOUT LAUREN:Dr. Lauren LaPierre is a physical therapist, running coach, and the founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat and a passionate advocate for educating runners on how their bodies work—and how to keep them working well.Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.comFollow her on Instagram: @thepersonalizedrunningdocRegister for the 2025 REVIVE Retreat: REGISTER HEREResearch & production assistance by Sophie van Leeuwen