The Running Explained Podcast
- Episódios
- 239
- Publicação
- semanal
- Último episódio
- 5 nov 2026
Sobre o podcast
Hosted by multi-certified run coaches and fitness professionals, Amanda Katz and Nick Klastava, The Running Explained Podcast is your go-to resource for actionable insights, expert tips and motivating advice to help you become the best runner you can be. We take a science-backed approach to running and fitness, offering practical strategies for athletes at all stages of their journey. Whether you're struggling with injury, wondering how to fuel your long runs or trying to nail your race day strategy, we've got you covered with expert interviews, listener questions and so much more.
Episódios 239
Fueling the Off Season and Surviving the Holidays with Claire Shorenstein, RD
Your race is done. Your carb needs are not. Sports dietitian Claire Shorenstein explains how runners should fuel the off season and the holidays.Coach Nick and Coach Amanda sit down with Claire Shorenstein, MS …
Notas do episódio
Your race is done. Your carb needs are not. Sports dietitian Claire Shorenstein explains how runners should fuel the off season and the holidays.
Coach Nick and Coach Amanda sit down with Claire Shorenstein, MS, RD, CSSD, owner of Eat for Endurance, to talk about what happens to your nutrition after fall marathon season. We cover why lower mileage does not mean you can skip fueling, the red flags of underfueling when training feels easy, why the off season is the best time to train your gut and try new gels, how to approach body comp goals safely, and how to handle Thanksgiving, holiday parties, travel, and post-holiday guilt. Claire wraps it up with real carb, protein, and fat targets for building into a spring race.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running and enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Chapters
00:00 Intro (and a name we will get right eventually)
01:45 Meet Claire Shorenstein, sports dietitian
04:32 What off season means from a nutrition standpoint
08:07 Recovery week vs off season: the difference
09:36 Strength and cross training still cost energy
11:16 Lower mileage: do your fueling needs drop?
13:37 Core off-season fueling principles
17:06 Base mileage is not peak mileage
19:18 Signs you are underfueling when training is lighter
24:59 What you think you eat vs what you actually eat
27:54 Translating carb numbers into real food
29:20 Off season is the time to train your gut and test gels
33:00 Getting leaner before your next build: start with why
38:17 Navigating Thanksgiving and the holiday stretch
40:44 Your runs stay on schedule, your nutrition should too
42:30 Ditching the earn it or burn it mindset
46:35 Post-holiday guilt and why it is not just one day
54:03 Scaling carbs, protein, and fat for your spring build
1:01:04 Secret interview questions
1:06:50 Where to find Claire
About Claire
Claire Shorenstein (MS, RD, CSSD) is a distance runner and board-certified Sports Dietitian with over 12 years of experience working with teenage and adult athletes from the recreational to elite level. Through her virtual private practice, Eat for Endurance, she helps busy, active people learn how to fuel themselves for health and performance while navigating the challenges of everyday life. Claire also hosts The Eat for Endurance Podcast, which provides evidence-based guidance, inspiring athlete stories, and practical tips on a wide variety of nutrition topics to fuel better, crush your endurance goals, and thrive as a human being.
Find Claire: eatforendurance.com | Instagram @eatforendurance
Coaching with Running Explained: runningexplained.com
Instagram - @runningexplained
Sara Hall on Marathon Recovery, For The Love Of The Grind, and Racing Past 40
Pro marathoner Sara Hall joins Coach Nick and Coach Amanda one week after the Chicago Marathon to talk marathon recovery, motherhood, and her memoir, For the Love of the Grind.After 21 years as a pro and 23 …
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Pro marathoner Sara Hall joins Coach Nick and Coach Amanda one week after the Chicago Marathon to talk marathon recovery, motherhood, and her memoir, For the Love of the Grind.
After 21 years as a pro and 23 marathons, Sara's recovery plan is refreshingly unsexy: eat a lot, sleep a lot, and spend time with the people who showed up for you. She explains why how you fuel the whole build matters more than any post-race gadget, how she plans to bounce back at CIM in December, and what racing without ego looks like in her 40s.
We also dig into life alongside American record holder Ryan Hall (who now meditates three hours a day, because of course he does), the magic mushrooms chapter, adopting four daughters from Ethiopia, and why becoming a mom made running feel lighter instead of over.
Topics: marathon recovery, back-to-back marathons, masters running, running parents, the pro running industry, and the best piece of training advice Sara has ever received.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running and enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Timestamps
0:00 Welcome to the Running Explained Podcast
0:51 Who is Sara Hall? 21 years as a pro
1:27 For the Love of the Grind and learning to love the process
3:06 Why your dreams can look totally different than you planned
4:07 Chicago Marathon recap: undercooked vs overcooked and the heat
6:35 How an elite recovers after a marathon (hint: eat and sleep)
9:39 Your recovery starts before the race: fueling the whole build
10:43 Why sharing the journey is where the joy lives
13:42 Writing the memoir: self-doubt and the 2024 Olympic Trials
17:01 Life in Ryan Hall's shadow and the stages of ego in sport
20:36 The magic mushrooms chapter and the faith pushback
23:26 Ryan Hall goes all in (again): three hours of meditation a day
25:02 How motherhood changed success, pressure, and running
29:31 Adopting four daughters from Ethiopia
31:58 Sending a daughter off to run at Rutgers
33:24 Sara and Ryan: 21 years of alternating highs and lows
36:56 The plan for CIM: bouncing back with a December marathon
39:45 Running camps and the Hall Steps Foundation
41:49 Rapid fire: best advice, biggest surprise, the pro running industry
46:43 Where to follow Sara
Links
Sara Hall on Instagram: @sarahall3
Running Explained on IG: @runningexplained
Training plans and coaching: https://runningexplained.com
The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride
Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).
Olympian Carrie Tollefson Chicago Marathon From the Broadcast Booth, Running Identity, and Finding Joy
Olympian Carrie Tollefson joins Coach Amanda and Coach Nick days after broadcasting the 2026 Chicago Marathon. Carrie made the 2004 Olympic team in the 1500m, won five NCAA titles at Villanova, and now runs her …
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Olympian Carrie Tollefson joins Coach Amanda and Coach Nick days after broadcasting the 2026 Chicago Marathon. Carrie made the 2004 Olympic team in the 1500m, won five NCAA titles at Villanova, and now runs her mouth more than her legs (her words) as a marathon broadcaster and host of the C Tolle Run podcast.
In this episode, we cover:
• What the Chicago Marathon looks like from the finish line broadcast position
• Why Carrie ran three marathons just to commentate them better
• The human stories behind Hawi Feysa, Clayton Young, and Vinny Mauri
• How to handle negativity and why running needs a “positive thread”
• What everyday runners can learn from pros (you deal with the same mile 21)
• Running identity after competition, plus balancing career, kids, and 20-minute runs
• Prize money, the running boom, and celebrity run clubs
• Why success comes from finding your joy, not your finish time
• The Secret Interview Questions (and a story her mom will not love)
Come Join Amanda and I for the NYC Marathon Webinar and Live Q&A on 21 October from 6-730 EST. We will answer all your questions and walk you through EVERYTHING you need to know about the NYCM from the second you arrive to when you leave. Learn more and sign up here
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Key timestamps
06:58 Chicago Marathon 2026 from the booth
19:17 What everyday runners can learn from pros
23:16 Running identity after competition
33:28 What the running community gets right
40:33 Redefining success
42:01 Secret Interview Questions
Find Carrie:
• C Tolle Run podcast, the RunDot Podcast, ctollerun.com, Instagram @carrie_tollefson
Training plans and coaching: https://runningexplained.com
The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride
Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).
Marathon Recovery and Why Recovery Starts Before Race Day
How long should you rest after a marathon? Coach Amanda (fresh off her fall marathon) and Coach Nick cover marathon recovery from taper week to your first run back.Pre-race recovery: why sleep across your whole …
Notas do episódio
How long should you rest after a marathon? Coach Amanda (fresh off her fall marathon) and Coach Nick cover marathon recovery from taper week to your first run back.
Pre-race recovery: why sleep across your whole training block matters more than the night before, packing a carb-load cooler for race travel, compression socks vs. calf sleeves on flights, protecting your social battery, and how long a shakeout run should be.
Post-race recovery: why you should eat within an hour of finishing (even when you are not hungry), how to plan food at big-city marathons, how many days off to take (10 days to 2 weeks for Amanda, 7 days minimum for Nick), why workouts can take up to 8 weeks to feel normal, the recovery tools coaches actually use, and how to handle the post-marathon blues.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Timestamps
0:00 Intro
2:44 Pre-race recovery and taper
7:14 Sleep before a marathon
11:00 Compression socks vs. sleeves for travel
16:13 Shakeout runs
26:08 Post-race recovery starts at the finish line
29:03 What to eat after a marathon
38:50 How long to rest after a marathon
45:59 Favorite recovery tools
50:34 Post-marathon blues
Training plans and coaching: https://runningexplained.com
The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride
Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).
Runner Q&A with Sports Dietitian Stevie Lyn Smith: Carbs Per Hour, Ferritin, Burnout, and First Marathons
We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two.Coach Amanda and I …
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We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two.
Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from wrecking your year. Amanda goes on a legendary rant about lottery FOMO. I explain resiliency data points and why belief beats hard work at your absolute peak.
Then we help a first time Philly marathoner avoid the mile 20 wall, dig into the new ASH ferritin guidelines (and why ferritin alone does not tell the whole iron story), and answer the big one: can you safely cut weight before a marathon? Spoiler: Stevie said yes to cutting a bagel. That is it.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Listener questions answered:
1. How many carbs should I take on long runs for my December half marathon?
2. I love fast 5Ks, long distance, and lifting heavy. How do I prioritize?
3. How do you keep from burning out?
4. How can I help my brain catch up to my running and believe in myself more?
5. I'm running my first full at Philly. How do I push without hitting the wall at mile 20?
6. Why do runners need higher ferritin levels than non runners?
7. Can I safely cut weight before a marathon for performance?
Resources and links
• Ferritin, Iron, and Anemia with Callie Roseland:
• Back to Back Marathons with Coach Corky
• Stevie on Instagram: @stevielynlyn | Website:stevielynrd.com
• Running Explained coaching and training plans: runningexplained.com
• Send us your questions: [email protected]
Check out our new Kickstart Program
Enjoyed this format? Rate and review the show and tell us. If you want more Q&A episodes, we will make it happen.
Bone Density, Menopause & Marathon Training
Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone …
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Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests.
Kim built her coaching practice, Training Inclined, and her women's community, Train Like a Master, after her own injury-prone running years. In this episode: deload weeks and recovery science, the strength work masters runners can't skip, telling normal age-related slowdown from an actual training gap, bone density and perimenopause, training through osteopenia and arthritis, whether weighted vests actually build bone, and navigating body image and weight gain through menopause.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Our Guest
Kim Nedeau is a running coach, educator, and the founder of Train Like a Master, a training and education community for women 40 and over who want to keep running, get stronger, and perform well as they age.
Kim has spent more than a decade coaching runners and exploring the intersection of running, strength training, injury prevention, and healthy aging. Her work focuses on helping women understand how their training needs to evolve as they get older, which can mean setting new personal records or sometimes slowing down. Kim is also a masters runner herself, so she knows the highs and lows firsthand, sometimes finding herself running surprisingly fast for a master, and other days wondering how she got so slow.
Through her coaching, writing, and educational work, Kim brings an evidence-informed but practical perspective to topics like muscle loss, bone health, menopause, injury, recovery, and performance in the masters years.
Find Kim Nedeau:
• kimnedeau.com / https://traininginclined.com/
• Instagram: kimnedeau_traininginclined
Reach out via email at [email protected]
More from Running Explained
@runningexplained on IG
www.runningexplained.com
Rate and review the podcast wherever you listen. It helps more runners find the show.
Ferritin, Iron & Anemia and What the Labs Really Mean
A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are …
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A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are especially prone to running low, and the ferritin number that actually supports performance versus the number that just clears a lab's "normal" range.
We also cover when to (and definitely not to) get iron labs drawn, how hard training affects iron absorption through a hormone called hepcidin, and why more iron isn't always better.
Guest
Callie Roseland, MS, RD, LDN, CSSD, IFNCP, EP-C is a Sports Dietitian who specializes in helping endurance and mountain athletes fuel for performance, recovery, and long-term health. She has 9+ years of experience in high-level performance nutrition, including more than 7 years as a Tactical Performance Dietitian supporting U.S. Special Operations Forces within a multidisciplinary human performance team.
Through her private practice, Fueling Upward, Callie works with adult athletes who lift, run, and climb mountains while balancing serious training with full-time work, family, and real life. Her background in exercise physiology, sports nutrition, and integrative and functional nutrition allows her to take a comprehensive approach to performance, with particular interests in endurance fueling, performance labwork, gut health, hormone health, injury recovery, and optimizing nutrition to support high-level training and performance.
Fueling Upward offers 1v1 virtual nutrition coaching, group education, and on-demand resources to help athletes have more energy, ditch gut issues, and fuel the training it takes to cross finish lines and climb mountains.
Email: [email protected]
IG: @fueling.upward.rd
Website: www.fuelingupward.com
Reach out via email at [email protected]
More from Running Explained
@runningexplained on IG
www.runningexplained.com
Rate and review the podcast wherever you listen. It helps more runners find the show.
Strength Training for Runners: The 5-Move Formula You Need (w/ Natalie LaMendola, DPT)
Strength training gets thrown around as a cure-all for runners: fix your injury, run faster, never break down. Coach Nick and Coach Amanda sit down with Natalie LaMendola, DPT, a running-specific physical …
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Strength training gets thrown around as a cure-all for runners: fix your injury, run faster, never break down. Coach Nick and Coach Amanda sit down with Natalie LaMendola, DPT, a running-specific physical therapist and Running Explained coach, to separate what strength training actually does for runners from what the internet claims it does.
We cover the exact framework Natalie uses with runners (squat, hinge, push, pull, carry), how to know if your program is even working, the real reasons runners skip strength work, and what changes once you hit master's age. We also get into why strength training is not a quick fix for an injury, no matter what your Instagram feed says.
In this episode
• What actually counts as strength training (and what doesn't)
• Why strength training improves running economy and tissue durability
• The squat, hinge, push, pull, carry framework for building a session
• How many heavy compound lifts, single leg exercises, and plyometrics you actually need
• The weekly benchmarks that tell you your program is working
• The real barriers keeping runners out of the weight room, and how to work around them
• Strength training for master's runners: consistency, calf work, and tendon health
• Do men and women need different strength programs? (Mostly no, with one hormonal exception)
• Why strength training won't fix an active injury, and what it actually does instead
About our guest Natalie is a running-specific Doctor of Physical Therapy and certified run coach based in Kansas City. When she's not working with runners in the clinic, you can find her chasing her own goals on the run alongside her husband, twin toddlers, and hound dog. Her passion lies in helping runners of all abilities achieve their goals and get back to the miles they love.
Find Natalie: lamendolapt.com or on Instagram @runwithnat_dpt
More from Running Explained
runningexplained.com
Rate and review the podcast wherever you listen. It helps more runners find the show.
The Carb Ceiling Myth and What Actually Fuels a Long Run
The 60g-an-hour carb ceiling isn't real, it was just the limit of one transporter. Sports dietitians Emma Harvie and Jaclyn Sklaver, CNS, LDN, join Coach Nick and Coach Amanda to explain the glucose plus …
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The 60g-an-hour carb ceiling isn't real, it was just the limit of one transporter. Sports dietitians Emma Harvie and Jaclyn Sklaver, CNS, LDN, join Coach Nick and Coach Amanda to explain the glucose plus fructose fueling strategy pushing runners past 90 to 120 grams of carbs an hour, why underfueling wrecks your hormones (yours included, men), and how to build a fueling plan months before race day instead of the week of.
Topics covered
• The real science behind the 90 to 120g/hour carb range
• Glucose vs. fructose absorption pathways, explained simply
• Gut training for race day fueling
• Low energy availability and the "low T diet"
• Hormones, iron, and fat intake in endurance athletes
• Refueling after long runs even without an appetite
Guests: Jaclyn Sklaver, CNS, LDN (Athletes Nutrition / Athleats) and Emma Harvie (board certified nutrition specialist).
Jaclyn Sklaver, MS, CNS, LDN, is a board-certified integrative sports nutritionist and founder of Athleats Nutrition, where she works with active gym-goers, competitive athletes, and everyday clients seeking sustainable performance and body composition results. Drawing on a functional medicine approach, Jaclyn goes beyond calories and macros to address the root causes behind plateaus, fatigue, and stalled progress, from gut health and hormone balance to inflammation and recovery. Her personalized nutrition programming has supported some of the world's top athletes, including professionals in the NBA and NFL, alongside a wide range of committed gym-goers looking to train harder, recover faster, and feel better in their bodies. With over a decade of clinical experience, Jaclyn pioneered the private-practice model in sports dietetics and continues to bridge performance nutrition with whole-body, functional care.
Emma Harvie, MS, CNS, LN, is a Licensed Nutritionist and Board Certified Nutrition Specialist specializing in functional medicine and sports performance nutrition. She brings a lifelong history of athletics to her clinical work, including as a former professional bodybuilder and current avid CrossFit athlete. Born and raised in Duluth, Minnesota, Emma has run Grandma's Half Marathon every year since she was 15 years old, now an 18 time finisher and one of her favorite hometown traditions. Drawing on her firsthand understanding of what the body demands under training and competition, she works with clients using a practical, realistic, and root cause approach, building highly personalized nutrition strategies that recognize the unique needs and lifestyle of each individual patient. Emma has had the privilege of working with NBA players, celebrities, and elite, collegiate, and Olympic athletes to reach their health and performance goals. She loves helping clients overcome barriers to health to achieve meaningful, sustainable, and lifelong improvements in well-being.
Hosted by Coach Nick and Coach Amanda for Running Explained.
CONNECT WITH RUNNING EXPLAINED
● Website: runningexplained.com
● Instagram: @running.explained @amanda.katzz
Bone Health for Runners and the Injury Warning Signs You're Ignoring w/ Dr. Hoyt
Runners are great at ignoring pain. That is exactly the problem. In this episode, physical therapist Dr. Lisbeth Hoyt joins Coach Nick and Coach Amanda to break down bone health, the injury continuum, and how …
Notas do episódio
Runners are great at ignoring pain. That is exactly the problem. In this episode, physical therapist Dr. Lisbeth Hoyt joins Coach Nick and Coach Amanda to break down bone health, the injury continuum, and how to actually catch a bone stress injury before it becomes a 12-week stress fracture.We get into why women are not small men, how hormonal shifts across your life (adolescence, postpartum, perimenopause, menopause) change your risk, and why the least exciting habits (strength, fuel, sleep) are the ones that keep you running. If you have ever pushed through a nagging shin or told your doctor you "jog occasionally," this one is for you.
IN THIS EPISODE
● Why bone is a living, dynamic tissue, and how running builds it stronger
● The number one warning sign that shows up BEFORE the aches and pains
● How to tell a normal bad run from an early bone stress injury
● Why running-specific PT matters, and how to advocate for yourself
● The life stages when women need to train and fuel differently
● The three "boring" basics that prevent most injuries: strength, nutrition, sleep
TIMESTAMPS
00:00 Welcome and introductions
00:26 Meet Dr. Lisbeth Hoyt, PT (and the fitness enthusiast title)
04:18 Today's topic: starting with bone health
05:09 Bone as living tissue: how it breaks down and rebuilds
07:00 Why male-centric research fails female runners
07:56 Nutrition habits that build bone early in life
11:52 The injury continuum: early warning signs runners dismiss
15:07 Why runners swing between panic and pushing through
17:51 Running-specific PT vs. generic PT, and advocating for yourself
21:56 Why we keep you running instead of shutting you down
25:07 The comprehensive intake: sleep, stress, nutrition, life load
30:32 The biggest red flags: sleep and nutrition
32:34 Life stages that demand more intention around bone health
37:00 Perimenopause, misdiagnosis, and the research gap
39:48 Training through pregnancy and the postpartum rush back
42:00 Why postpartum needs strength, pelvic floor PT, and honest expectations
45:10 The three things to start today: strength, nutrition, sleep
49:27 Rapid-fire questions with Dr. Hoyt
52:30 Where to find Dr. Hoyt and work with her
CONNECT WITH DR. LISBETH HOYT
Lisbeth is a running specialized physical therapist at Custom Performance, a Certified Strength and Conditioning Specialist, RRCA-certified running coach, and certified mat Pilates instructor. She's been working exclusively in the running world at Custom Performance for the past 10 years. Lisbeth has been a lifelong athlete who found her way to distance running following the end of organized team sports (aka college graduation).As a physical therapist Lisbeth believes running should be fun and part of a balanced, active lifestyle, and meets each client where they are in their running journey. Her goal is to help runners build the strength, movement skills, and confidence they need to keep doing what they love.Lisbeth is a 4 time marathoner, many times half marathoner and a mom of 2 toddlers which requires more energy than any race she's run before.
● Custom Performance, Midtown Manhattan (41st and Madison)
● Email: [email protected] | Front desk: [email protected]
● Free phone consults available
● Instagram: @lisbethh.jennings
CONNECT WITH RUNNING EXPLAINED
● Website: runningexplained.com
● Instagram: @runningexplained @amanda.katzz
Rate and review the podcast wherever you listen or watch
How Many Marathons Is Too Many? w/ Coach Corky
Running one marathon used to be the whole goal. Now it’s normal to stack two or three in a single fall, chase every world major, and call the easy one “party pace.” This week Coach Nick and Coach Amanda sit …
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Running one marathon used to be the whole goal. Now it’s normal to stack two or three in a single fall, chase every world major, and call the easy one “party pace.” This week Coach Nick and Coach Amanda sit down with New York marathon coach Corky (@CoachCorkyRuns) to ask how many marathons is actually too many. We get into what the research says about performance and mental health, why party pacing rarely works the way runners think, the REDs and rhabdo reality behind the highlight reel, and what real recovery looks like. It’s a love letter to the marathon and to your long-term relationship with it.
WHAT WE COVER
- How marathon culture changed, and why stacking races got normal
- How many marathons a year is actually too many
- The “Berlin goal, NYC party pace” trap and who it really works for
- What party pace actually costs your body
- REDs, rhabdo, and the toll behind the highlight reel
- What real marathon recovery looks like, day by day
- Fueling your race to protect your recovery
- The questions to ask if you’re chasing likes instead of the goal
- Building a running life that lasts decades, not seasons
TIMESTAMPS
00:00 Welcome and meet Coach Corky
01:11 Who is Coach Corky
04:45 How marathon culture changed over the last decade
06:34 Why the marathon became “the event”
08:32 Social media, algorithms, and FOMO
10:15 What the research says: 2 to 3 marathons a year
11:01 The “Berlin goal, NYC party pace” trap
15:04 Intention vs impact
16:46 Love of running vs external validation
18:44 Why pros can stack races and most runners can’t
21:04 What “party pace” really means (and fueling for it)
23:03 The influencer highlight reel: REDs, rhabdo, and what you don’t see
25:26 The hidden mental toll of chasing marathons
28:17 Mental recovery and the marathon hamster wheel
31:45 What good marathon recovery actually looks like
34:30 Reintroducing running and the reverse taper
35:04 Muscle memory, a 31-mile run, and fueling for recovery
37:33 Training your gut and fueling for longevity
38:45 Staying flexible: adjust your calendar, respect the big picture
40:30 Questions to check your real motivation
43:30 Why DNS and DNF should always be options
44:03 Racing for yourself vs racing for the feed
46:31 Building a lifelong relationship with running
48:25 Super secret guest interview questions
51:03 Where to find Coach Corky
51:54 Wrap-up
Corky has been coaching and supporting runners since 2014, when she launched Coach Corky Runs. Her favorite distance to coach and race is the marathon, though she has extensive experience on the roads from the 5K through Ultra distances. While Corky coaches clients virtually anywhere in the USA, in person she's made a name for herself in the treadmill group fitness world. She was a full time coach at Mile High Run Club from 2015-2019, and joined Precision Run at Equinox in 2019, and is still currently coaching in person in NYC. She's also one of the Precision Run coaches on the Equinox+ app, guiding members through treadmill and outdoor programs. Corky is still competing, and while she loves to race, her favorite part of being a runner is truly the training. coachcorkyruns.com, @CoachCorkyRuns on Instagram and Threads, and teaching at Equinox NYC.
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Nick IG
Email - [email protected]
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Run Clubs Get a Bad Rap. Here's What's Actually True
Run clubs get called dating apps with cadence, influencer marketing for the warm-up, and content farms in matching kits. Some of that is fair. Most of it misses what these groups actually do every week.Coach …
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Run clubs get called dating apps with cadence, influencer marketing for the warm-up, and content farms in matching kits. Some of that is fair. Most of it misses what these groups actually do every week.
Coach Nick sits down with two founders running clubs on the ground: Sydney Hara of Slow Girls Run Club in Vancouver, BC, and Will Walker of A Tribe Called Run in Baltimore, MD. They get honest about the criticisms and the parts nobody talks about.
In this episode:
- Whether the "dating app" reputation is fair, and why intention is the whole game
- Brand partnerships and content: building a community vs. farming your runners for a free commercial
- The pace problem, and what "all paces welcome" actually requires (caboose crews, walking trails, wolfpack long runs)
- The runners who never would have started without a club to show up to
- What run clubs do for mental health that has nothing to do with fitness
- Giving back: diaper drives, beach cleanups, back-to-school drives, and rallying around members in hard moments
- Starting your own club: two things to do, one thing to never do
- The question to ask any club before you join
Find the guests:
Slow Girls Run Club (Vancouver, BC): @slowgirlsrunclub. Runs Wednesdays at 6 PM.Sydney Hara is the founder of Slow Girls Run Club, a women's running community in Vancouver built around one idea: movement should feel good, not intimidating.
What started as her own search for a space without pressure or pace expectations has grown into an active community of women who show up every week to run, connect, and have a genuinely good time. Events sell out. Friendships form. People come back.
A Tribe Called Run (Baltimore, MD): @atribecalledrun. Mondays, Wednesdays, and Saturdays.Will Walker is the founder of A Tribe Called Run, a BIPOC lead running group based in Baltimore, MD. Will is an engineer by day, but in his free time, he loves spending time with his family, connecting with friends through food and building communities focused in wellness! Will found the sport of endurance running during one of the most challenging times of his life and recognizing how much it helped with his mental health, wanted to share that gift with others. This lead will to only create an amazing Run community, but also to become an RRCA certified coach!
More from Running Explained: runningexplained.com and @runningexplained on Instagram. Rate, review, and subscribe if this one hit.
REDs Explained, Why Underfueling Doesn't Have a Look w/ Dr. Melissa Lodge
You can run well on too little fuel for a long time. Right up until you can't.This week, Coach Amanda and Coach Nick sit down with Dr. Melissa Lodge (PhD in exercise science and sports nutrition …
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You can run well on too little fuel for a long time. Right up until you can't.
This week, Coach Amanda and Coach Nick sit down with Dr. Melissa Lodge (PhD in exercise science and sports nutrition, RD-in-progress, and the mind behind @fed_collaborative) to unpack REDs: Relative Energy Deficiency in Sport. It's one of the most misunderstood, under-screened issues in endurance running, and it does not have a look.
We get into why low energy availability sneaks up on runners (intentional and inadvertent), why weight is a terrible way to diagnose it, and the hidden biomarkers worth advocating for on your next blood panel (hi, T3). Melissa breaks down what's actually happening beneath the surface when you underfuel: bone loss, suppressed hormones, disrupted cholesterol, and a body quietly triaging which systems it can afford to keep running.
We also cover:
- Why a "withdrawal bleed" on hormonal birth control isn't a period, and what you lose as a vital sign
- The adolescent window for bone development that you genuinely cannot get back (essential listening for parents and coaches)
- Within-day energy deficits, backloading calories, and why "I fueled my long run" isn't the finish line
- How to raise concerns with a teammate or friend without pointing fingers
- The carbohydrate revolution in endurance sport, and the trap of nailing one thing while ignoring the other 22 hours of your day
The throughline, in true Running Explained fashion: nail the basics first. Eat enough, eat often, and stop making fueling harder than it needs to be.
Bio: Melissa Lodge, PhD, is an exercise physiologist and soon-to-be RD. Her research focuses on the physiological and psychological impacts of Relative Energy Deficiency in Sport (REDs), particularly in female athletes. As a former elite runner, Melissa is especially interested in REDs prevention to improve the health and performance of athletes across the lifespan. Melissa also runs the social media platform @fed_collaborative, where she translates complex research on exercise physiology, REDs, and sports nutrition.
Find Melissa on Instagram at @fed_collaborative.
This episode touches on disordered eating and bone health. If any of it hits close to home, please reach out to a sports-medicine-informed physician or dietitian.
Email - [email protected]
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 goals
Not ready for a 1:1 Coach
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🤝Group Coaching, Strength Training and Unlimited access to
all Training Plans available in The Run Club App to find the right training plan for you!
More Salt Isn't the Answer: Summer Fueling and Hydration w/ Stevie Lyn Smith
It's getting hot out there, and your fueling and hydration plan needs to keep up. Registered dietitian and board-certified sports nutritionist Stevie Lyn Smith (fresh off running 460-ish miles from Buffalo to …
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It's getting hot out there, and your fueling and hydration plan needs to keep up. Registered dietitian and board-certified sports nutritionist Stevie Lyn Smith (fresh off running 460-ish miles from Buffalo to Brooklyn, as one does) joins Coach Nick and Coach Amanda to break down what actually changes when the temperature climbs.
We get into why more electrolytes isn't automatically better, the real reason carb-based sports drinks help you absorb water faster, and how to run a simple sweat test at home so you can stop guessing. Stevie walks through her own half Ironman fueling strategy (carbs, caffeine timing, and cooling tricks included), what to grab on course when your gut says no to one more gel, and how to think about caffeine dosing without ending up with heart palpitations on the treadmill.
Then we go down a couple of rabbit holes you asked for: iron and ferritin (when to supplement versus when to dig into the why), and peptides (spoiler: the human research is thin, and we aren't rats). Evidence-based, occasionally unhinged, zero filler. Exactly how you like it.
Find Stevie on Instagram, stevielynrd.com, and on her podcast Real Fuel with SLS. Grab her book Power Up: A Young Woman's Guide to Winning with Sports Nutrition wherever books are sold.
Email - [email protected]
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 goals
Not 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 App
to find the right training plan for you!
Running Boston at the Back of the Pack: What Really Happens When the Crowds Leave w/ Avelyn
What's it actually like to finish a marathon after the crowds have gone home, the aid stations are packed up, and you're getting moved to the sidewalk at mile 22?This week Coach Amanda and Coach Nick sit down …
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What's it actually like to finish a marathon after the crowds have gone home, the aid stations are packed up, and you're getting moved to the sidewalk at mile 22?
This week Coach Amanda and Coach Nick sit down with Avelyn, a proud back-of-the-pack runner who went from zero to three marathons in two years. She takes us inside the Walt Disney World Marathon and the famous balloon ladies, running New York as the crowds thin, and a brutally honest account of Boston: the unspoken bond she formed with two strangers on course, the ugly cry at mile 24, and why she chose gratitude over rage in a race that wasn't built for runners like her.
We get into why run-walking is real running, why "faster" and "better" aren't the same thing, how to define success beyond a finish time, and why what's happening in your body is nobody else's business. If you've ever felt too slow for this sport, this one's for you.
Avelyn is a Latina, born and raised New Yorker currently living in Atlanta, GA with her rescue pup, Georgia. She started running in February of 2024 with the goal of running her very first marathon. Since then Avelyn has completed three marathons and has built an online community by showing ordinary people that they can do extraordinary things.
Email - [email protected]
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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
Trail & Ultra Running 101: Community, Mud, and Why Nobody Asks Your Finish Time
Coach Amanda and Coach Nick are joined by Justin Andreas a trail and ultra running coach, active duty Air Force member, beekeeper, girl dad, and host of the Golden Hour Adventures podcast for a deep dive into …
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Coach Amanda and Coach Nick are joined by Justin Andreas a trail and ultra running coach, active duty Air Force member, beekeeper, girl dad, and host of the Golden Hour Adventures podcast for a deep dive into the world of trail and ultra running.
Justin shares his journey from competitive bodybuilder to 19-time ultra finisher (including six 100-milers), why he hated his first road marathon, and how the ultra community's culture of celebration especially for back-of-the-pack runners sets it apart. Plus: how he balances 100-mile training with fatherhood, what road runners get wrong about ultrarunners, and why your finish time genuinely doesn't matter out there.
In this episode:
- How Justin went from a once-a-year PT test to falling in love with distance running in Guam
- Why he hated his first marathon (and what that taught him about community)
- Making room for ultra running as a parent: 4 AM runs, stroller miles, and one 100-miler a year
- What road runners get wrong about ultrarunners ("we're not just walkers eating PB&Js... mostly")
- How to choose your first 50K — and why "hilly" means something very different on trails
- What road runners can steal from trail culture: efficient walking, gut training (~60g carbs/hour), and letting go of pace obsession
- The "golden hour": why ultra finish lines save the biggest celebrations for the final finishers
- Justin's best advice ever received, courtesy of his wife's mid-race text messages
Justin Andreas is a proud trail and ultra runner who has completed many races all over the country, including six 100 milers. His love for the outdoors and running started at a very young age, but once he discovered trail running in 2019, there was no looking back. “There is something special with being in nature, cruising on the trails, and crushing some vert”!
After completing multiple races, he decided he wanted to help other adventurers crush their goals as well. Beyond his coaching and hobby life, Justin is an active duty Air Force Firefighter, husband of 18 years, dad, and certified nerd. He is stationed in Alaska and resides in the North Pole. Justin’s also a co-host of the popular The Golden Hour Adventure podcast.
Find Justin:
- Instagram / TikTok / YouTube: @running_in_stache
- Podcast: Golden Hour Adventures — available on all platforms
Enjoyed the episode? Leave us a rating and review (you know the minimum — five stars) on Apple, Spotify, or YouTube, and reach out anytime @runningexplained.
Email - [email protected]
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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
Who Are You Really Racing? Chip Times, Cheating, and the Integrity of Running
Is the running world losing the plot? Amanda and Nick break down race time manipulation, the rise of unregulated supplements, and a certain influencer controversy that's got everyone talking. More than just …
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Is the running world losing the plot? Amanda and Nick break down race time manipulation, the rise of unregulated supplements, and a certain influencer controversy that's got everyone talking. More than just drama this episode is about character, honesty, and what kind of sport we want running to be.
Road to Race Day: Fall Marathon Program now open. Sign up before 7/31 to be a part of our group program that is built on flexibility. You choose the Marathon and you pick the start date and how long you want coaching support for and we will bring the team. You will get multi-week check-in's from your coach, strength training built into your running plan on Final Surge, monthly calls with the team and a WhatsApp community of people chasing their goals. Don't miss this group and sign up today
Email - [email protected]
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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at www.runningexplained.com
The Off-Season Is Part of Training, How to Recover & Rebuild After a Big Race
You crossed the finish line… now what?In this episode of the The Running Explained Podcast, Coach Amanda and Coach Nick break down what runners should do after a big race, whether your race went exactly as …
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You crossed the finish line… now what?
In this episode of the The Running Explained Podcast, Coach Amanda and Coach Nick break down what runners should do after a big race, whether your race went exactly as planned or completely fell apart.
They talk about post-race recovery, the mental side of transitioning out of a training block, post-race blues, how to reflect on your season honestly, and why the off-season is one of the most important parts of becoming a stronger runner.
You’ll learn:
- How long recovery should actually last
- Why jumping immediately into another training block can backfire
- How to identify weaknesses from your last cycle
- What “base building” really means
- Why runners need seasons, not constant grinding
- How to avoid burnout while still improving
- The difference between maintaining fitness and building long-term fitness
- Why your easy pace and workout paces don’t define your potential
This episode is for runners training for marathons, half marathons, 10Ks, or anyone trying to build a healthier, more sustainable relationship with running and performance.
If you’ve ever felt anxious taking time off after a race, struggled with post-race motivation, or wondered how to plan your next season, this conversation is for you.
Amanda IGNick IG Email - [email protected]
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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at www.runningexplained.com
Motherhood, Ultras & Letting Go of Perfection with Francesca Barbetta
Fresh off completing her first 50-mile ultramarathon on Mother’s Day weekend, running coach and mom of three Francesca Barbetta joins the podcast to talk about the realities of ultra marathon training …
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Fresh off completing her first 50-mile ultramarathon on Mother’s Day weekend, running coach and mom of three Francesca Barbetta joins the podcast to talk about the realities of ultra marathon training, balancing motherhood and running, and learning how to let go of perfection in the process.
In this episode, Francesca shares how she transitioned from chasing marathon goals into the ultra running world, why the ultra community completely changed her relationship with racing, and what training for 50 miles actually looked like while working full time, raising three kids, and coaching runners.
We also dive into:
- Why marathon culture can sometimes steal the joy from running
- Managing mom guilt while prioritizing training
- Burnout, recovery, and the pressure to constantly “do more”
- The importance of fueling, sleep, and realistic training
- Why progress in running is never linear
- Learning to adapt training around real life
- The emotional lessons Francesca learned during this training cycle
- How running helped her reconnect with faith, peace, and perspective
This conversation is honest, relatable, and deeply human. Whether you're training for your first marathon, thinking about ultras, navigating parenthood, or simply trying to balance running with real life, this episode will remind you that you do not need perfect training to accomplish big goals.
Francesca Barbetta is a certified run coach, marathoner and full-time working mom of three. Since 2012, she has completed 12 marathons — including one entirely on a treadmill — along with 21 half marathons and 3 ultramarathons.
She shares her passion for running, training and balancing motherhood with endurance sports through her social media community where she provides approachable and valuable running tips drawn from her experience as both a longtime runner and coach. Francesca is happily married to her husband whom she met when she was a single mom to her oldest son.Follow Francesca:Francesca Instagram:Follow the show:
If you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us.
ADHD, Anxiety, and Running: What No One Talks About with Mary Johnson
What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities …
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What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities of living, training, parenting, and working with ADHD.
Mary shares her experience being diagnosed young, masking symptoms through achievement and structure, and eventually reaching a point where anxiety, burnout, and overwhelm forced her to stop pretending everything was fine. Together, they explore how ADHD often shows up differently in women, the connection between dopamine and endurance sports, why so many athletes are drawn to running, and the shame that can come with struggling silently as an adult.
This episode covers perfectionism, emotional regulation, burnout, executive functioning, coaching, mental health support, and the role running can play in helping people feel grounded and regulated. It is also a conversation about community, vulnerability, and learning to ask for help.
Whether you have ADHD yourself, suspect you might, coach athletes who do, or simply want a better understanding of the intersection between mental health and endurance sports, this episode offers a thoughtful and compassionate perspective.
Topics include:
• ADHD in women and athletes
• Anxiety, burnout, and masking
• Running and dopamine regulation
• Executive functioning and perfectionism
• Parenting with ADHD
• Why structure and coaching can help
• Mental health support for runners
• The connection between endurance sports and neurodivergenceMary Johnson of Lift Run Perform (@itsamarython)
Mary Johnson is the owner of Lift.Run.Perform and a full-time running and strength coach. She lives in New Haven, CT with her husband, two kids, and golden retriever puppy, Sally. After rowing for four years in college, she ran her first marathon in 2010 and now considers herself a loyal student of the sport of running. Her mission is to empower people to realize how strong they are, inside and out, and to build a relationship with running and athletics that's focused on longevity.
Email - [email protected]
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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at www.runningexplained.com
Men’s Mental Health in Running: Breaking the Silence with Jason Bahamundi
Mental health conversations in running are growing, but when it comes to men, there is still a long way to go.In this episode of the Running Explained Podcast, we sit down with endurance athlete, community …
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Mental health conversations in running are growing, but when it comes to men, there is still a long way to go.
In this episode of the Running Explained Podcast, we sit down with endurance athlete, community builder, and founder of RunTriMag, Jason Bahamundi, to talk about what men’s mental health really looks like behind the scenes.
We unpack the pressure many men feel to “man up,” how that mindset shows up in training, and why vulnerability still feels so difficult in the running and endurance space. Jason shares his personal journey with sobriety, disordered eating, and the shift from chasing performance metrics to building a more sustainable, honest relationship with sport.
We also dive into:
- How endurance sports can both support and mask mental health struggles
- The hidden signs of burnout, overtraining, and disordered behaviors
- Why community and honest conversations matter more than ever
- What men can do to better support each other and create safer spaces in running
This is a real, authentic conversation about identity, growth, and what it actually means to take care of your mental health as an athlete.
If you have ever felt pressure to push through, stay tough, or ignore what you are feeling, this episode will challenge that mindset and give you a different way forward.
Jason Bahamundi, founder of Run Tri Bike, is a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlon, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for everyday athletes to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle.
Email - [email protected]
🚨 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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at www.runningexplained.com
Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney)
What you do after the finish line matters just as much as the miles you ran to get there.In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian …
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What you do after the finish line matters just as much as the miles you ran to get there.
In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian Meg Mahoney to break down the truth about post-race nutrition, recovery, and why so many runners unknowingly sabotage their progress after race day.
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!
If you’ve ever finished a race and thought, “I’ll just eat later,” this episode is for you.
Meg walks through exactly what’s happening in your body after a race and how to refuel properly so you can recover faster, avoid injury, and actually build fitness from your training. From hydration and carbs to protein timing and real-life strategies, this is your complete guide to post-race fueling.
- What happens in your body immediately after a race
- The biggest post-race nutrition mistakes runners make
- Why carbs matter more than you think for recovery
- What to eat in the first 30–60 minutes after finishing
- How to fuel if you don’t feel hungry post-race
- Recovery strategies if you have another race coming up
- Why “eating less because you’re running less” is a mistake
- The role of hydration, sodium, and inflammation in recovery
- Practical, real-world examples of what to eat after a race
Recovery isn’t passive. If you want to stay healthy, consistent, and keep improving, your nutrition needs to match the effort you put into your training.
Meg is a runner and dietitian for runners. I own the practice Nutrition for Runners and am most passionate about helping runners and active people improve their performance, recovery, and relationship with food by helping them unlearn everything they thought they knew about what it means to fuel like an athlete! I've run several marathons and made all of the fueling mistakes most runners have, but have helped myself and hundreds of runners get to the other side!
Meg Website - https://nutritionforrunners.com/
Email - [email protected]
🚨 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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at www.runningexplained.com
If We Could Start Running Over, We’d Do These 6 Things Differently
What if you could go back to the start of your running journey and do things differently?In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they …
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What if you could go back to the start of your running journey and do things differently?
In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they knew when they first started running. From chasing results too early to underestimating fueling, recovery, and balance, this conversation is packed with insights that can help you train smarter, avoid common mistakes, and actually enjoy the process.
Whether you’re a beginner runner or someone who’s been at it for years, these lessons will likely hit home and might just change how you approach your training moving forward.
In this episode, we cover:
- Why putting pressure on results can actually hurt performance
- The truth about the “finish line feeling” and why it doesn’t last
- Why perfect training doesn’t exist (and what matters instead)
- How underfueling impacts energy, performance, and recovery
- The importance of balance in training and life
- Why recovery, sleep, and time away from running are critical
This episode is a reminder that running progress isn’t just about pace or race times. It’s about building something sustainable, enjoyable, and long-lasting.
If you’re feeling stuck, frustrated, or just want to get more out of your running, this is a must-listen.
Email - [email protected]
🚨 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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
Learn more about all of this at Running Explained
Race Day Prep: The Complete Blueprint to Run Your Best Race
Race day doesn’t start at the starting line. It starts with how you prepare.In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about …
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Race day doesn’t start at the starting line. It starts with how you prepare.
In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about race day prep, from logistics and fueling to mindset, pacing, and recovery. Whether you're running a 5K, 10K, half marathon, or marathon, this episode gives you a complete race day blueprint so you can show up calm, confident, and ready to execute.
If race mornings stress you out, if you’ve ever forgotten something important, or if you just want to perform at your best, this episode walks you through exactly how to eliminate the chaos and focus on what matters.
This is the exact framework we use with our athletes to help them race smarter and perform better.
If you want to stop guessing and start racing with a plan, this episode is for you.
Listen, learn, and take control of your next race
This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL 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 Intro
01:00 Race day overview and mindset
03:00 Logistics: bib pickup, parking, course planning
10:00 Course strategy and aid stations
17:00 Race week workouts and tapering
20:00 Carb loading explained
28:00 Pre-race activities (what to avoid)
34:00 Sleep and recovery strategies
38:00 Final race day tips
Amanda- https://instagram.com/amanda_katzz/?hl=en
Nick - https://instagram.com/nklastava/?hl=en
Email - [email protected]
🚨 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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at www.runningexplained.com
Injured, Not Broken. How Runners Rebound after Setbacks w/ Carrie Jackson & Cindy Kuzma s6e10
This episode of the Running Explained Podcast dives into one of the most overlooked parts of running performance: the mental and emotional side of injury. Coach Nick is joined by journalist and runner Cindy …
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This episode of the Running Explained Podcast dives into one of the most overlooked parts of running performance: the mental and emotional side of injury. Coach Nick is joined by journalist and runner Cindy Kuzma and mental performance coach Carrie Jackson to unpack what really happens when runners get injured and why it is far more than just a physical setback.
Together, they explore how injuries impact identity, confidence, and motivation, and why so many runners struggle to slow down or step away from training. The conversation highlights the emotional complexity of injury, including surprising feelings like relief, frustration, and even grief, while also addressing the challenge of rebuilding trust in your body during recovery.
00:00 Introduction to the Conversation
02:29 Understanding Injuries in Runners
05:26 The Emotional Impact of Injuries
08:21 Mental Challenges of Injuries
10:54 Building Resilience Before Injury
13:56 The Struggle to Slow Down
16:42 Identity and Injury
19:56 The Role of Comparison in Running
22:41 Identity Loss and Its Impact on Athletes
24:46 Identity and Athleticism
29:23 Navigating Injury and Recovery
38:47 Mental Tools for Injury Management
45:59 Staying Connected to Your Athletic Identity
51:21 The Importance of Coach-Athlete Communication During Injury
53:19 Finding Joy and Purpose in Sport
54:44 Understanding Injury as Part of the Athletic Journey
56:21 Transforming Adversity into Growth
58:14 Building a Supportive Community for Injured Athletes
59:53 Advice and Insights from Experienced Coaches
01:05:43 Breaking Stigmas in Mental Health and Sports
01:08:23 Connecting with Coaches and Resources
Carrie Jackson is a performance and mental training expert, a Certified Mental Performance Consultant, listed provider in the USOPC Mental Performance Directory, and the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She’s one of the world’s foremost authorities on the mental and emotional challenges of recovering from injury. She co-authored the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, and is the co-host of the widely regarded podcast The Injured Athletes Club.
Cindy is a freelance journalist with bylines in Runner’s World, SELF, The New York Times, and more. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart (with Neely Spence Gracey) and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries (with Carrie Jackson); she co-hosts the Injured Athletes Club podcast and is on the leadership team of Starting Line 1928, an oral history project documenting the lived experiences of female distance running pioneers. She lives and runs in Chicago.
Email - [email protected]
🚨 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 goals
Not 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 App
Not sure talk our Training Plan Quiz to find the right training
plan for you!
https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c
Learn more about all of this at Running Explained
Late Start? You're Not Behind! Chasing Olympic Dreams w/ Gabi Rooker s6e9
What if you didn’t start running until adulthood… and still went Pro?In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey …
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What if you didn’t start running until adulthood… and still went Pro?
In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey from lifelong gymnast to elite marathoner. Gabi didn’t grow up running, didn’t follow the traditional path, and didn’t have it all figured out early on. Instead, she found running later, leaned into the process, and built her way to the top.
We talk about what it really takes to go from beginner to professional, how community (like Mill City Running) can shape your trajectory, and why being a “late bloomer” might actually be your biggest advantage.
Gabi also opens up about the realities behind the scenes of elite running, including balancing a career as a physician assistant, navigating injuries, undergoing IVF and surgery during a training cycle, and managing the pressure of competing at the highest level.
This conversation goes beyond training and performance. It’s about identity, resilience, and redefining what’s possible in your running journey.
If you’ve ever felt like you started too late, this episode will change how you see your potential.
This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL 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 Gabi Rooker
(01:36) Gabi's Athletic Journey: From Gymnastics to Running
(05:21) Finding Community in Running
(10:35) Impact of ICE on the Running Community
(19:52) Challenges in Competitive Running
(23:41) The Nike Dreamweaver Program and Its Impact
(30:42) Navigating Injury and Embracing Curiosity in Training
(35:48) The Journey of a Late Bloomer in Running
(37:56) Balancing Professional Life and Athletic Aspirations
(45:57) Facing Health Challenges and Future Family Planning
(50:02) Preparing for the Boston Marathon: Lessons Learned
(53:44) Rapid Fire Questions: Insights and Surprises
Gabi Rooker is a professional marathoner for Nike and a physician assistant. She holds a personal best of 2:24:29 set at the Chicago Marathon in 2024. Gabi is part of the Mill City Running race team. She is coached by her husband, Alex Rooker. They live in Minneapolis, MN with their two dogs, Naot and Felix. Gabi works at M Health Fairview at the University of Minnesota in the department of internal medicine.
Gabi Instagram
Email - [email protected]
🚨 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 goals
Not 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 App
Learn more about all of this at RunningExplained.com
Women in Sports Media and Running Storytelling w/ Ashley Mateo and Olivia Witherite
In this special Women’s History Month episode of the Running Explained Podcast, Coach Nick and Coach Amanda sit down with Ashley Mateo (RunHer Magazine) and Olivia Witherite (OnBase Collective) to explore the …
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In this special Women’s History Month episode of the Running Explained Podcast, Coach Nick and Coach Amanda sit down with Ashley Mateo (RunHer Magazine) and Olivia Witherite (OnBase Collective) to explore the evolving landscape of women’s running and sports media.
They dive into storytelling in the sport, the rise of women-led platforms, and why representation, fair pay, and media coverage still need major progress. From building brands to navigating the influencer era, this conversation unpacks what’s working, what’s broken, and where women’s sports are headed next.
Are you part of a Run Club that has helped you feel included. One that is giving back to it's community and making it a better place. One that has helped you love running more? We want to feature some of the run clubs who are doing just that, making running a better place in their communities. So submit your run club here at this link Run Club Submission
(00:00) Introduction to Women in Sports
(03:33) Personal Journeys in Running
(06:14) The Shift from Participation to Influence
(09:19) The Importance of Print Media
(12:14) Building OnBase Collective
(15:07) Creating and Controlling the Narrative
(18:03) Financial Independence in Women's Sports
(20:50) The Role of Community Support
(23:47) The Popularity of Women's Running
(26:52) Camaraderie in Women's Running
(29:34) Frustrations in Running Media
(32:34) The Future of Women's Sports
(41:20) Media Literacy in Sports Content
(44:24) Gender Representation in Sports Media
(47:38) The Role of Influencers in Running Media
(50:19) Brand Responsibility in Sports Marketing
(51:04) Addressing Online Harassment in Sports
(54:29) Empowering Women in Sports Media
Olivia Witherite is an amateur runner and social media marketer in the running space based in Brooklyn. She took up running in her late 20s and hasn't looked back since. Currently, she runs with both the Brooks Running Collective and Dashing Whippets Running Team. She is the owner of On-Base Collective, a social media strategy and brand marketing agency, and currently is the head of content at ATHLOS, an innovative women's Track & Field league.
Ashley Mateo is the founder and editor of RUNHER Magazine. Her writing has appeared in The Wall Street Journal, Runner's World, and TIME. She is also a certified running coach based in Denver, CO.
Email - [email protected]
🚨 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 goals
Not 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 App
Learn more about all of this at RunningExplained.com
How to Rehab and Return to Running After Injury w/ Dr. Vicky Sekely
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 …
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Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjn
In 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
Email - [email protected]
🚨 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 goals
Not 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 App
Learn more about all of this at RunningExplained.com
The Hidden Struggles of Endurance Athletes with Stephanie Roth-Goldberg
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 …
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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 Therapy
Stephanie 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.
Email - [email protected]
🚨 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 goals
Not 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 App
Learn more about all of this at Running Explained.com
Caring is Cool - A Discussion of Excellence with Author Brad Stulberg
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 …
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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 Brad
Brad Stulberg is author of the New York Times bestseller The Way of Excellence
Book Link - The Way of Excellence
Email - [email protected]
🚨 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 goals
Not 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 App
Learn more about all of this at Running Explained.com
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