Episoder
-
We are often praised for the relentless pursuit of a goal, but what about when it's actually better for you to STOP chasing that goal? Coach and runner Claire Bartholic (@theplantedrunner) shares her own journey of what it cost her to finally achieve her coveted sub-3 marathon goal... and why she decided to step away from marathons altogether after crossing that finish line.
KEY TAKEAWAYS!
Chasing big running goals requires dedication, yes, but it's essential to assess whether the goal is realistic and sustainable in the long term Finding balance and enjoyment in running is crucial for long-term fulfillment. Retiring from a specific goal does not diminish a coach's ability to guide and support athletes. It's okay to pivot and pursue different goals that align with personal values and bring joy. Validation from achieving a goal should not be the sole motivation for running; intrinsic satisfaction and personal growth are equally important.--
GUEST BIO
Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.
She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.
As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.
She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. She hosts one of the most popular running podcast in the world, The Planted Runner, and her first book is The Planted Runner: Running Your Best With Plant-Based Nutrition.
-
Now that "warmer than normal" is the NEW "normal"... what do we need to know for our training and racing?? Hosts of the podcast Between Two Coaches, Amanda Katz and Nick Klastava are here to talk all about it!
So your race was canceled because it's too hot... Prepping for hot weather races Avoiding self-blame & unrealistic expectations when the temps rise Heat acclimation tips Learning to run on effort and focus on execution ...and more!!Between Two Coaches is a weekly podcast that helps you enjoy the fitness world with a more human approach. In each episode, hosts Amanda Katz and Nick Klastava will bring problems faced in the fitness community to the surface and share solutions for creating a more sustainable, balanced mindset around your training goals. Consider this podcast your âgo-toâ on all things fitness, from a loving, supportive, no-BS lens!
-
Mangler du episoder?
-
This one is for my sober and sober-curious runners out there!! Luc Zoratto's journey into running and sobriety is a tale of community, empowerment, and self-discovery. After being in the "sober closet" for 5 years, he decided to share his sobriety journey publicly on LinkedIn after hitting a major milestone: qualifying for the Boston Marathon. Today, we're talking about quitting drinking, the personal nature of sobriety, and of course, the messy, hard work that comes with pushing yourself athletically AND personally!
Luc Zoratto (@marathon2sobriety) is a Sober Dad, Husband, Marathoner & Alcohol-Free Life Coach. He helps empower high-performing professionals and entrepreneurs to overcome the limitations that alcohol and drugs have on their lives. His mission is to promote a growth mindset that challenges the belief that hard work and alcohol go hand in hand, and inspire others to embrace a healthy and fulfilling lifestyle to help people realize their full potential.
https://www.marathon2sobriety.ca/
-
LET'S GET SOME ANSWERS TO YOUR QUESTIONS! In this UNEDITED, one-take episode, Coach Elisabeth goes through the leftover questions from a recent Instagram Story Q&A!
Pre-written training plans & the Banana Republic pants analogy Workouts in off-seasons Post-half marathon recovery and the "reverse taper" Why are my easy runs getting slower in marathon training? Am I failing my easy run if its 75% easy/25% moderate? Upset tummy post-run Hilly race training Long run workouts "Slow release" gels Keto for endurance runners? "hey Coach Elisabeth" Fueling during injury rehab Improving marathon performance...PLUS ALL THE TANGENTS, SIDEBARS, AND RANDOM OPINIONS YOU (PROBABLY) DIDN'T ASK FOR!
Train with Running Explained!
The Run Club app Downloadable training plans Masterclasses Coaching consults -
DOUBLE THRESHOLD TRAINING is one of the recent "trends" in high-level endurance training, but is this something that YOU should be doing in your own training? Exercise physiologist Dr. Phil Batterson rejoins the show today to talk about this training framework and how it's ACTUALLY implemented (plus takeaways and guidance for the everyday runner and what they can do in their training to maximize their threshold workouts and overall training load!)
-
Much is made of dedication and "no days off" in the running world... except, sometimes, you SHOULD skip a run or take the day off! Conversely, sometimes that little voice in your head can convince you that you shouldn't for your run today... when actually, it's in your best interest that you do! But how to figure out the difference? And why does it matter?
---
Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running goals?
TRAINING PLANS for 5k through Marathon, beginner to experienced, AND base-building & Speed Base plans!
The Run Club app is AVAILABLE NOW! Access all training plans plus new strength training programs + resources and more!--
Studies referenced in this episode
PMID: 19131473
PMID: 29845840
PMID: 35708888
PMID: 34223608
PMID: 26194576PMID: 29073412
-
Let's dive into VO2max! In this episode, Coach Elisabeth unravels the intricacies of VO2Max, its measurement, and its significance in endurance performance. How much do you ACTUALLY need to focus on VO2max?
What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes. The challenges associated with accurately assessing VO2Max, particularly through fitness wearables A comparison between VO2Max tests and other assessments (like lactate threshold) as a predictor of performance What VO2max workouts actually look like And more! -
Your fitness isn't as fragile as you think it is!! Fitness loss is not as quick or significant as many people fear, and taking a few days or week off has essentially no impact on your fitness. And while detraining is a natural part of the training process and can be beneficial in certain contexts, taking long weeks or months off will definitely result in a detraining effect... but what does that timeline look like?
-
My guest this week is Dr. Kate Bochnewetch, and we are delving into the world of running and training while living with a chronic illness. Drawing from her own journey coping with chronic migraines, Ehlers-Danlos syndrome, and POTS, Kate sharess valuable insights into being a runner with chronic illness and how to navigate a "new normal" in goal-setting and training management.
We explore the unique hurdles confronted by runners dealing with chronic illnesses, offering guidance on modifying training routines, making informed choices, and asserting autonomy in goal-setting, stressing the collaborative approach of working with professionals like dietitians while highlighting the essential balance and self-care required for success!
--Kate Bochnewetch PT, DPT, CSCS is a Western NY based physical therapist and lifelong runner. She graduated from Nazareth College with her Bachelorâs of Science degree and Doctorate of Physical Therapy. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Her passion for working with runners has lead her to found The Running DPT LLC to pursue a career in performance based rehabilitation and run coaching, working with runners to improve performance, return to running after an injury, injury prevention, and much more. Her current focus is training and coaching runners living with chronic illness through 1:1 and group platforms.
-
Let's talk about METABOLISM! No, running doesn't "break" your metabolism; no, your metabolism doesn't screech to a halt once you turn 40. Metabolism and nutrition researcher Dr. Stephanie Compton, PhD, RD, joins the show to discuss metabolism and its impact on our bodies. It's not just about burning calories; it also includes the biochemical processes that build and break down substances in our bodies. Learn about different macronutrient substrates and how our bodies can use them for energy! This conversation explores the topics of metabolic flexibility, metabolic syndrome, age-related metabolic decline, the importance of exercise and muscle mass, supporting metabolism for active individuals, unrealistic expectations of metabolism, and the basics of metabolism.
REFERENCEShttps://doi.org/10.1126/science.abe5017 https://doi.org/10.1371/journal.pone.0040503
https://enicto.bsc.gwu.edu/web/enicto
Stephanie Compton, PhD, RD, LDN is a postdoctoral researcher whose research focuses on the intersections of nutrition, physical activity, and metabolism on cancer outcomes and survivorship. Stephanie is passionate about bridging the gap between science and real life to help others ask questions and dig deeper into nutrition. She has been communicating science via Instagram for over 5 years (@steph.compton.phd) where she talks about science and nutrition education with nuance. She is currently training for her first ultra-marathon.
-
LET'S DIVE INTO THE HALF MARATHON! This episode with Coach Elisabeth delves into half marathon training: uncover the secrets to conquering this popular race distance, armed with insights that focus on optimal performance. From building your aerobic endurance foundation to mastering targeted workouts like lactate threshold sessions, elevate your performance to new heights and set the stage for a fabulous half marathon journey!
We cover the art of pacing, steering clear of race pace obsession, and common pitfalls faced by half marathoners, from hitting the wall to training errors and pacing dilemmas. Learn to fine-tune your half marathon training with tips on adequate fueling, hydration, and the importance of easy effort running!
Unlock the rewards of the half marathonâa powerhouse training investment offering experience, fitness, satisfaction, and growth without the marathon time commitment. Gain a deep appreciation for the significance of this challenging distance as she guides you through the history, training phases, and the joy of enjoying the experience!
-
Let's run MORE!! Why? In this episode with Coach Elisabeth, we talk about how to increase running volume effectively and the importance of finding the right balance between volume and frequency, and the relationship between volume and speed. Practical tips for adding volume to your training week include adding another day of running and distributing volume increases throughout the week, plus the importance of easy effort running and the limitations of the 10% rule. She also highlights the varying volume of elite runners and the dedication and time required to achieve aggressive performance goals. She encourages runners to maintain a love for running and not sacrifice it for arbitrary goals
KEY TAKEAWAYS!
Increasing running volume can lead to improved performance, but it's important to find the right balance for your individual goals and abilities. Adding another day of running and distributing volume increases throughout the week are effective ways to increase training volume. Easy effort running is crucial for safely increasing volume and preventing injury. The 10% rule is a guideline that can be helpful, but it's not a hard and fast rule and may not be appropriate for all runners. Volume guidelines for different race distances can provide a general framework for setting training goals. Set realistic goals and consider the time and dedication required to achieve them. Volume plays a crucial role in marathon training and can greatly impact performance. Elite runners have varying volume levels, but higher volume tends to lead to better performance. Maintain a love for running and don't sacrifice it for arbitrary goals. Increase volume gradually and distribute frequency throughout the week for better results. -
Eating to support your running can feel really overwhelming when you're ALSO being a partner, parent, employee, friend - ALL of the things you also are in your busy life! Sports dietitian Alex Larson, RD (@alexlarsonnutrition) and Coach Elisabeth cover topics such as post-workout breakfasts for busy mornings, easy fueling before and after workouts, simple ways to add carbs and other foods, tips for athletes with unpredictable schedules, understanding hunger and fullness cues, nutrition for two-a-day workouts, and simple and actionable tips for nutrition!
-
Have you ever had a big goal race go SO CATASTROPHICALLY SIDEWAYS that you're plummeted into an existential crisis afterwards? Yeah, us too! In this episode with Dr. Victoria Sekely (@trainsmartunstrong) we discuss the pressure of setting goals, the impact of race disappointments, and the influence of others' opinions. PLUS, we talk about the challenges faced by women in running and the importance of living with uncertainty and being able to pivot. The conversation includes personal experiences, such as training for and racing the New York City Marathon, and going out too fast in races!
KEY HIGHLIGHTS!
04:45 The Impact of Race Disappointments
06:37 Vicky's Experience of Training for and Racing the New York City Marathon
20:51 Navigating Expectations and Perfectionism
45:12 Dealing with Shame and Self-Worth
55:00 Trusting Yourself in Races
01:05:13 Redefining Goals and Expectations
01:07:15 Approaching Future Goals with Awareness
01:12:08 Accepting Imperfection and Progress
--Victoria Sekely is a Manhattan-based 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.
-
FOOTSTRIKE is often a hot topic among runners... but should it be? Does where you land matter? If so, WHY? Physical therapist & founder of Learn2Run Dr. Matt Minard, PT, DPT, OCS, CMTPT, CSCS, Cert. MDT, returns to the show for a deep dive into all things foostrike!
-What is footstrike?
-What footstrike can and can't tell you
-Why you might be thinking about footstrike all wrong
-Heel striking vs midfoot or forefoot striking
-Footstrike form cues: helpful or harmful?
-What about sprinters?
-Footstrike on different terrain
-AND more!
WATCH: "Reverse Engineering Foot Strike- Why & When the HEEL is King" on the Learn2Run YouTube channel!
Download The Run Club app by Running Explained and join the club today!
--
Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, safer, and faster. He hopes this podcast will help runners improve their metrics while reducing injuries. In practice, he focuses on 3 very important aspects of running: optimizing mechanics, building a base, and increasing VO2max. His purpose is to help people. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase overall wellness.
-
Relative energy deficiency in sport (RED-S) describes a syndrome of poor health and declining athletic performance that happens when athletes do not get enough fuel through food to support the energy demands of their daily lives and training. RED-S can and does affect athletes of any gender and ability level. Melissa Lodge, PhD(c) is an elite runner and researcher studying RED-S in endurance athletes, and she joins the show to talk about RED-S and her work!
What is RED-S? The history of RED-S & evolution of understanding How RED-S happens The effect of teammates/friends/training partners The "culture" of endurance running as a risk factor for RED-S How much is intentional vs unintentional underfueling? Within-day deficits as a contributing risk factor Low Carbohydrate Availability as a contributing risk factor How many professional athletes have retired from RED-S? And more!Melissa (Mel) Lodge, MS is a health sciences doctoral student, elite runner, and REDs researcher at URI. Her research focuses on the influence of low energy availability (LEA) and Relative Energy Deficiency in Sport (REDs) on markers of health and performance, specifically in female athletes across the lifespan. Melissa is interested in exploring intervention-based models, such as education, to improve outcomes for female athletes and girls in sport in the future. Melissa runs an educational platform @FED_collaborative where she provides translational research on female athlete physiology, LEA, REDs, and eating disorders/disordered eating. She continues to run competitively in track & field and road racing and competed in the 2023 USATF Indoor Championship (1500m)
-
Welcome to 2024! In this first episode of the year, Coach Elisabeth breaks down what makes an "elite" runner elite: their genetics, training, and more!
-What is "elite"? A tiered framework for understanding athletic performance
-Genetic predispositions: maybe they're born with it!
-Why it's not just about good genes
-The training: how much? What type?
-And more!
-
ANOTHER YEAR DOWN! What did I learn this year? What have I been reflecting on the most? From RED-S recovery to carbon plated shoes, to abolishing the binary of "rehab" vs. strength training, to why welcoming runners of ALL paces into our community is important (and why I want YOU to stop being ashamed of your paces), it's time for another year-end reflection! Thank you for making 2023 the best year yet of The Running Explained Podcast!
With love, gratitude, and all the miles,
Coach Elisabeth -
Are you derailed by performance anxiety? Are you pinning your self-worth & whether your training cycle was "worth it" on if you PR'd or not? Dr. Leah Avery, DPT, joins the show today to talk about her experience in healing from debilitating performance anxiety and her relationship with athletic performance. Leah was a D1 All-American swimmer and competed at the Olympic Trials, but her relationship with sport and performance was anything but healthy; when she started running during her graduate work, she found herself stuck in a cycle of performance anxiety that culminated in panic attacks during not one, but two, different marathons. Determined to make a change in her relationship with performance, sport, and running, Leah has spent the past few years intentionally freeing herself from the expectations of performing in a certain way and re-finding her love of running and sport!
This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from â â â â Previnex.comâ â â â ! Leah has been a practicing PT for nearly a decade which is also when she began here running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leahâs athletic career was anything but linear and she faced many hardships which originally lead her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable.
-
Taking objective stock of your training cycle - what did you attempt to do, what actually happened, and how did it feel - can be an incredibly useful exercise so that you can learn what worked, what didn't... and ID any mistakes that were made! Coach Elisabeth walks you through training cycle analysis in this episode that will encourage you to...
1) Objectively look at what you set out to do vs what actually happened
2) Identify patterns & learn lessons
3) Understand what is and is outside of your control
and 4) Take those lessons in your next training cycle!
This episode is sponsored by Previnex! Try the probiotic & other supplements that Coach Elisabeth takes daily, and save 15% using code RUNEXP on your first order from â â â Previnex.comâ â â ! -
Coach Elisabeth Scott is the Founder and Head Coach at Running Explained. She is a multi-certified run coach, Boston Qualified marathoner, and seeker of both truth and compassion in helping YOU become the best runner you can be!
- Se mer
