The Running Explained Podcast

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: callie@fuelingupward.com IG: @fueling.upward.rd Website: www.fuelingupward.com Reach out via email at hello@runningexplained.com 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 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 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

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: lisbeth@nycustompt.com | Front desk: info@nycustompt.com ● 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

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. Amanda IG Nick IG Email - Hello@runningexplained.com 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!

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.

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. Amanda IG Nick IG Email - Hello@runningexplained.com 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!

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. Amanda IG Nick IG Email - Hello@runningexplained.com 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!

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. Amanda IG Nick IG Email - Hello@runningexplained.com 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!

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. Amanda IG Nick IG Email - Hello@runningexplained.com 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! Training Plans

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 Amanda IG Nick IG Email - Hello@runningexplained.com 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

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 IG Nick IG Email - Hello@runningexplained.com 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

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: Instagram Running Explained : Follow Amanda Follow Nick If you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us.

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 neurodivergence Mary 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. Website Amanda IG Nick IG Email - Hello@runningexplained.com 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

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. RunTriMag Website Amanda IG⁠ ⁠Nick -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 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

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/ Meg IG Amanda IG Nick -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 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

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. Fall Marathon Interest List Amanda IG Nick 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 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 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 - 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 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

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. Cindy Website Carrie Website - Rebound Amanda IG Nick -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 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

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 Nick IG Amanda 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 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