YOUR KNEES AND RUNNING, PART TWO with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc). Thought we'd covered it all last season? Nope! -No, running still isn't bad for your knees -How is it that we sometimes experience whole-joint soreness in the knees? -Risk factors for knee injuries -Isometric exercises to address knee pain -Stabilization of the knee joint: understanding the role of the adductors -How to harness the power of eccentric exercises to improve your running -Is it OK...

BONES! Literally what holds us upright. So what do we runners need to know about our bones, bone health, and bone stress injuries? Dr. Steph Mundt, PT, DPT, OCS, CSCS (@stephmundt.dpt) joins the show today to teach us about... What are our bones made of and how do they get stronger? Who is at higher risk of bone stress injuries? What is "good bone health" and how can we work towards it? Understanding bone mineralization and bone density How to read a DEXA scan for...

Owwwww my hips hurt! Hip pain in runners is not uncommon, and physical therapist Dr. Sarah Louie joins the show to talk about hips, running, and what you need to know to "bulletproof" your hips as a runner! -What are some misunderstandings runners have about hip injuries? -The form and function of how our hips work -Why you need more than clamshells to bulletproof your hips -Ruling out bone stress injuries -Injuries from morphology differences -Strength training that WORKS for stronger...

Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best. This episode is sponsored...

Many distance runners look at the 5k as no big deal; "it's only 3.1 miles!", you say! Well, Jason Fitzgerald of Strength Running is here to explain why running a fast 5k is one of the hardest skills you can master as a runner... AND how to do it! This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on ⁠previnex.com Why is the 5k a race that requires such skill on behalf of the runner? Learning how to pace yourself like a...

Running Explained Coach and 25x marathoner Jessie Gruca joins the show to talk about MARATHON TRAINING! Hear from Coach Jessie on the evolution on her marathon knowledge, what's been the most impactful changes for her (especially as a post-partum runner), and how she approaches coaching her own marathoners! -The biggest marathon training mistakes most runners make -Should we try to PR every single time we run a marathon? -The importance of fueling and hydration -Novice marathoners vs...

Our miniseries on triathlon continues with Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN of BeFueled Sports Nutrition to educate us on the FOUNDATIONS of fueling for multisport events, i.e. triathlon! The basics of multisport fueling How do your daily nutrition needs change as training volume increases? Understanding your hydration needs Planning your multisport nutrition plan Sport fuel vs. "whole" food fueling Liquid carbs: how and when? 60-90 g/hr vs 90+ g/hr in training...

Let's answer some questions! In this episode, Coach Elisabeth answers 4 running related questions: What’s the deal with these menthol gels? Are they going to help me in the heat? The recommendations for running (or not running) when you’re sick and how to deal with the “back to school” season of constant sickness Dealing with severe race anxiety Can men get RED-S/have Low Energy Availability too? STUDIES DISCUSSED IN THIS EPISODE: PMID: 33248439 PMID: 36458132 PMID: 37571316 PMID: 37052052

What is toxic fitness culture? It's attitudes and beliefs in the "fitness" space (yes, including running) that promote unrealistic and unhealthy approaches towards exercise and fitness, and unfortunately, sometimes these things show up in the endurance running space as well. Running Explained Coach and Personal Trainer Amanda Katz joins the show to talk ALL about it! -Toxic fitness culture in the wild -Toxic fitness culture in endurance running -Is more always better? -Learning how to...

What does it mean to have a sustainable approach to running? What does exploring the relationship between environmental sustainability and running look like? Co-authors of the new book "Becoming A Sustainable Runner" Tina Muir and Zoë Rom are here today to talk about it! -"Sustainability" in the context of training -Creating ways we can have a sustainable, i.e. "lifelong" enjoyment of running -Environmental sustainability and the impact that climate change is having on our sport -Are there...

Are you interested in delving into the world of triathlon as a runner? What do you need to know? Coach Danielle Hirt (@runwithcoachd) is here to talk about all the things you need to know to get started in triathlon as a runner! -Overview of triathlon as a sport -Different triathlon distances -Where should a runner start when they want to make the transition into tri? -Biggest differences between training for a marathon/half standalone vs in a triathlon -Training intensity distribution...

WHY AM I GETTING SLOWER? As coaches, this is a common question we we get, and Coach Amanda Brooks (@runtothefinish) and Coach Laura Norris, MS (@lauranorrisrunning), co-hosts of the Tread Lightly Podcast, are here to talk about it! -When an athlete comes to you and says "help, I'm getting slower", what are the first things that come into your mind about what you want to know about the athlete? -Detraining/time-off impacting fitness -Supercompensation negative trends due to life stress,...

Let's learn all about our calves nd Achilles tendons and how important they are for running! Sports Chiropractor Luke Nelson (@sportschiroluke) joins the show today to teach us all about our calves! -The structure of our calves: what are the key muscles? - What role do our calves play when we run? -Common calf-related issues runners face: tightness, muscle cramps, etc -The Achilles tendon and what it does -Common Achilles-related injuries -What can runners do to help make our calves as...

What is pain? No, not the suffering we experience in a race or hard workout, but ACTUAL pain? Physical therapist Dr. Megan Waples, PT, DPT of @perfectstridept joins the show today to talk to us about pain! What is pain? Is pain always a bad thing? The difference between the "pain of racing" vs injury-related pain Is where you feel pain always where the issue is? Is inflammation always bad? Considering RICE for injury management Acute injury vs overuse injury vs chronic injury ...

What can perimenopausal athletes do to support their health and training? Well, let's start with nutrition! Registered Dietitian Brooke Czarnecki, RDN, LD of Intentful Nutrition (@intentfulnutrition) joins the show today to talk about perimenopause, being an endurance athlete in perimenopause, and what you can do to support your health and performance during this time! What is perimenopause? Why it's a tricky time for runners specifically What are the symptoms of perimenopause? What's...

How can we stay competitive with our running as we age? That is the central question posed to our guest this week, Dr. Eoin Everard, PhD, biomechanist, physiotherapist, and current World and European Over-35 3k Champion! -How to extend high performance into your 40s and beyond -What a newer runner might expect from their ability to perform when starting in their late 30s, 40s, 50s, or beyond -What do we need to know about how our bodies change as we age? -Ways to modify your training...

What's the difference between preventative work and rehabbing an injury? What is a physical therapist considering when you're coming in with an injury versus creating a preventative framework or targeting performance optimization? Dr. Marie Whitt, DPT (@dr.whitt.fit) rejoins the show to talk all things rehab vs prehab! What is rehab vs prehab? Differences in phases of injury rehab: where we start and where we're going Load, reps, and frequency Is rehab/prehab also strength training? ...

Let's talk about low-carb diets for endurance athletes! Sports dietitian Holley Samuel, RD, MEd, CPT (@holleyfuelednutrition) joins the show to talk about low carbohydrate approaches for endurance athletes. Good? Bad? Let's discuss! Intentional vs unintentional carbohydrate restriction The purported benefits of a low-carb approach; does it translate to performance gains? The current state of the research on low-carb approaches for endurance athletes What "fat burning"/being fat-adapted...

How can we make running a sport that is welcome to ANYONE who wants to run? Marathoner, author, coach, & activist Martinus Evans (@300poundsandrunning | @runslowaf) joins the show for a wide-ranging conversation about his new book, The Slow AF Run Club, size & pace inclusivity, challenging the status quo, having uncomfortable conversations, and about being a voice for change and a force for good in the running community by helping runners of ALL paces, ALL abilities, and ALL goals...

What is fatigue? What causes it? What can we do to improve our fatigue resistance? Exercise physiologist Dr. Phil Batterson, PhD (@criticalO2) joins the show today for a deep dive into the science of muscle fatigue in endurance athletes! What is "fatigue" and why does it happen? How your muscles and your mitochondria work How can we develop FATIGUE RESISTANCE to become better endurance athletes? Understanding the limits of our aerobic endurance and anaerobic endurance ...and...

HOW can you be an informed consumer of sports nutrition products? How can you critically evaluate the claims set forth by different sports nutrition companies, sort through the BS, and find the best products for you? Sports Dietitian Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) joins the show to help us become more informed consumers and understand different marketing pitches for sports nutrition products Trends in sports nutrition products & marketing Special claims and how...

What does foam rolling actually DO and how can you include it appropriately in your training? What about percussion massagers? What is fascia, and what does it do? Does KT actually work? Physical Therapist Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) returns to the show to help us understand how these tools can help (or hurt, if used incorrectly) you as a runner? Foam rolling 101 What's the most effective way to utilize a foam roller? Understanding fascia Percussion massagers; yay...

In this mid-week Q&A episode with Coach Elisabeth, we tackle 3 recent questions from runners: What's going on with all these marathoners who run massive PRs (30-40 minutes or more) from their 1st to their 2nd marathon? Can I still get faster as a masters (over 40) runner Why is my watch VO2max decreasing/why does my watch say my run was "unproductive"? -- Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn...

Should you train by TIME or train by DISTANCE? ...or both? Coach Elisabeth breaks down time-based vs distance-based training, the pros and cons of each, and what we're ACTUALLY targeting in our training Training plans written to time vs distance WHY and WHEN time vs distance is more appropriate Distance-based training applied to athletes of different paces What happens on runs of different lengths Workouts of different distances vs durations How to convert a distance-based plan into a...

What do you get when you run all six of the Abbott World Major Marathons: Berlin, Chicago, London, New York, Boston, and Tokyo? You get a special medal and a place on the short list of runners who have accomplished such a feat! Marathoner, journalist, and coach Ashley Mateo (@ashleymateo) joins the show to talk about her Six Star journey! What does it mean to run these 6 races? The logistics of running a major marathon (sometimes in a different country) Goal setting when you're running a...