The Running Explained Podcast

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...

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...

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...

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

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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...

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, expl...

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...

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 m...

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:

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...

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...

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...

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...

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...

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:

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.

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...

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 pe...

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 (n...

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...

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 i...

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...

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 t...

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 o...

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...

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...

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...

In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for aspiring runners and encourages listeners to focus on their unique journeys.

(00:00) Meet Erika Kemp: A Professional Runner...

In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation emphasizes the need for a balanced approach to nutrition, moving away from rigid diets and focusing on individual needs and performance.

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava welcome Alison Mariella Désir, author of 'Running While Black'. They discuss the importance of freedom of movement, the challenges faced by Black and Brown runners, and the significance of creating inclusive running communities. Alison shares her journey into running, the founding of Harlem Run, and her experiences as a mental health therapist. Alison also chats about her PBS TV Show: Out and Back. The conversation also touches on accountability and allyship within the running industry, emphasizing the need for empathy and curiosity in understanding d...

In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help listeners enjoy their running journey and stay motivated throughout the year.

(00:00) Welcome to Season 6

(05:27) Proven Ways to Sustain Your Running...

In this episode, Amanda Katz and Nick Klastava introduce themselves as the new hosts of the Running Explained podcast, taking over from Elisabeth. They discuss their excitement for the upcoming season, their vision for the podcast, and their commitment to making running more accessible and enjoyable for all listeners. The hosts emphasize the importance of community and invite feedback from listeners as they transition into this new chapter.

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Email - Hello@runningexplained.com

🚨 1:1 COACHING SPOTS OPEN NOW 🚨
Ready to finally train with a p...

Season 5 is wrapping up a bit early, but don’t worry, Season 6 is coming soon with more great conversations, science, and running wisdom. In the meantime, revisit past episodes or explore everything Running Explained has to offer:

If you have any suggestions or ideas for next season, DM us or email us at podcast@runningexplained.com. Thanks for being part of our running communi

This isn’t your typical clickbait-y “smash a marathon PR with just 3 runs a week” take. In one of our all-time favorite episodes, we're bringing back an insightful conversation with coach and elite mountain runner Kim Nedeau, who dives into how endurance athletes can thrive with a low run volume, high overall training volume approach.

Whether you're managing injury, burnout, or just looking to train smarter, this episode is packed with practical insights for making every mile (and every cross-training session) count.

What You'll Learn:

In this episode, I sit down with Mike Ko, better known online as Kofuzi, to talk about his evolution from everyday runner to one of the most trusted voices in running shoe reviews on YouTube. We dive into the intersection of gear, performance, and personal preference, and how the right shoes can change everything about your running experience.

What You'll Learn:

How Kofuzi turned his casual runs into a full-blown content career

Why there’s no one-size-fits-all approach to running shoes

How to think critically about reviews and gear hype

...

We’re back with another fantastic re-run featuring the powerhouse herself, exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!

Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!

What You'll Learn:

We're bringing back an amazing re-run episode with Coach Nick Klastava from Season 3, and it's just as relevant and inspiring now as it was then. If you enjoy this episode, check out Nick’s other podcast, Between Two Coaches, which he co-hosts with Coach Amanda Katz (also from Running Explained). You can find it on all major streaming platforms.

Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to he...

Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything:

– Gummy bear fueling and why sour candy hits different
– What happens when your miles slow way down in the summer heat
– Shoes, Hobbiton, Regency costumes, and other delightful detours
– The “minimum effective dose” approach to strength training
– And why doing less is often the smartest move a runner can make

We talk about the pressure...

This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a moonshot: Was the Breaking4 Project to break 4 minutes in the mile by a woman a m...

We’re going back to basics—because let’s be honest, most runners are still underfueling!

In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101!

If you’ve ever wondered…

This one’s f...