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'...
Jul 05, 2023•1 hr 4 min•Season 3Ep. 25
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 appropriate...
Jun 29, 2023•53 min•Season 3Ep. 24
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? ...
Jun 22, 2023•1 hr 26 min•Season 3Ep. 23
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...
Jun 15, 2023•1 hr 22 min•Season 3Ep. 22
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 fin...
Jun 08, 2023•1 hr 8 min•Season 3Ep. 21
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 more! 🕶️�...
Jun 01, 2023•1 hr 10 min•Season 3Ep. 20
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 certain ...
May 25, 2023•1 hr 19 min•Season 3Ep. 19
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 or nay...
May 18, 2023•1 hr 1 min•Season 3Ep. 18
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 le...
May 11, 2023•42 min•Season 3Ep. 17
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 time-b...
May 04, 2023•59 min•Season 3Ep. 16
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 hug...
Apr 27, 2023•1 hr 2 min•Season 3Ep. 15
Coach Elisabeth recaps running the 127th Boston Marathon this past Patriots Day! Learn about... the uphills, the downhills, the good, the bad, and the ugly of running a quad-shredding course like this one!
Apr 20, 2023•1 hr 8 min•Season 3Ep. 14
Ultramarathons are a big commitment… can you still train for one with limited availability? Coach Kelly Vigil (@moremilesmorefun) is here to talk about her experience training for a 50k on top of being a full-time working mom of 3 kids under 5! -The importance of base-building -Finding the time; what does that look like? -Time on feet vs specific distance targets -Learning to be flexible! -What worked well & what she’ll change for next time -And more! Kelly is a mom to three, runner, & r...
Apr 13, 2023•1 hr 12 min
Learn about your IMMUNE SYSTEM and how endurance running affects it! Immunologist Dr. Yasmin Mohseni, PhD, joins the show this week to talk about running and our immune systems, including... The basics of what our immune system is and what it does Is exercise good for our immune system? Why? What's going on when we feel like we're "getting sick" after a very hard run or a very hard race; are we actually getting sick? ARE we more likely to get sick after a hard workout or race (...
Apr 06, 2023•53 min•Season 3Ep. 12
What IS discipline and how do we cultivate it? Do you struggle to stay "motivated" and be consistent? Do you believe that discipline is about sacrifice, denial, and rigidly inflexible scheduling? Coach Elisabeth explores the concepts of discipline, motivation, and willpower in this solo episode! Discipline & willpower are often associated with self-denial, with struggle, with sacrifice, but that's the wrong way to approach behavior change. Self-discipline is the ability to mana...
Mar 30, 2023•1 hr 1 min•Season 3Ep. 11
How do we get better at racing? We need to race! Racing is a skill that is developed through experience, and yes, you'll make some mistakes along with the way - that's NORMAL. Coach Sara Manderscheid joins the show to discuss the lessons we can learn from racing, how to learn the RIGHT lessons from your races (good or bad!) and more! What do we mean when we say "racing is a skill"? Racing enough to develop the skill of racing without racing all the time! How do you communicate ...
Mar 23, 2023•1 hr 9 min•Season 3Ep. 10
Running is many things; it's therapeutic, it's good for our mental and physical wellbeing, and it's probably part of your mental health management! But running ISN'T therapy or a replacement for therapy. Therapist & coach Sarah Strong, MSW, LCSW (@the_trail_therapist) joins the show to talk about this and the ways that we can make sure that we're using running responsibly for our mental health! Running isn't therapy, but running can be therapeutic; what do we mean by that? What running can &...
Mar 16, 2023•1 hr 8 min•Season 3Ep. 9
This week's episode is a RUNNER Q&A! Coach Elisabeth answers questions about warm-ups, "glute activation", how to find your race pace when you're doing mostly easy running, WHY our runs are (often) of different lengths during the week, a first marathon pep talk, and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE S...
Mar 02, 2023•56 min•Season 3Ep. 8
What role does nutrition play in injury prevention & injury recovery? What can you do to reduce your injury risk, and how can you support your injury recovery with nutrition? Registered Dietitian Steph Hnatiuk (@steph.the.runners.dietitian) joins the show to help us understand the relationship between injury and nutrition! The role underfueling plays in increasing injury risk Carb restriction & Relative Energy Deficiency in Sport (RED-S) What your body needs when it's injured (hint: it's...
Feb 23, 2023•1 hr 14 min•Season 3Ep. 7
How do you learn to TRUST that the process is working? How do you learn to TRUST yourself instead of trying to be "perfect on paper"? How do you become OK with your goals taking longer than you want to achieve? Coach Angie Brown, DPT, of @realliferunners, joins the show to talk about TRUST: learning to trust the process and trust yourself! Common misconceptions about the process Why is it so hard to learn to trust ourselves? Getting frustrated & overwhelmed when you're trying to do "all the ...
Feb 16, 2023•1 hr 23 min•Season 3Ep. 6
PLYOMETRICS! What place do they have in an endurance runner's training? Dr. Matt Casturo, DPT, CSCS (@themovementsystem) joins the show to introduce us to plyometrics for endurance runners! What are plyometrics? "Sport-specific" training vs "general fitness training" Muscle fiber types and "explosive" power The Stretch-Shortening Cycle Tendons! WHY an endurance runner might want to include plyo How to SAFELY introduce plyo into your training and more! The Movement System was created by Matt...
Feb 09, 2023•59 min•Season 3Ep. 5
You've probably heard about "macros", but what about "MICROS"? Micronutrients are a key component of nutrition for both health and performance, and sports dietitian Kirsten Screen (@screennutrition) is here to teach us all about them! What are micronutrients? "Micros" vs 'Macros" Key micronutrients for endurance athletes Electrolytes, iron, Vitamin D, and more How to make sure you're getting ENOUGH micronutrients Common deficits & causes Supplementation: yay or nay? And more! 🕶️🦩This episo...
Feb 02, 2023•1 hr 19 min•Season 3Ep. 4
How much of performance is mental vs physical? Is that something you can even quantify? Probably not, but the two are clearly inextricably linked. Mental Performance Coach Shannon Mulcahy (@mulcahyperformance) joins the show this week to talk about the role your MIND plays in your performance! What do we mean when we talk about the mental side of performance? The toxic side of telling someone anything is possible if they want it enough "Mental strength" vs "mental toughness" Setting goals & ...
Jan 26, 2023•1 hr 11 min•Season 3Ep. 3
What's the deal with... supershoes? The Doctors of Running (@doctorsofrunning) Matthew Klein, PT DPT PhD(c) OCS GCS FAAOMPT, and Nathan Brown, PT DPT OCS, are here talk all things CARBON PLATES, fancy foams, performance improvements (maybe...?) and more!! What IS a "supershoe"? History of this new generation of footwear Getting nerdy about foams What does the "plate" actually do? Supershoe geometry What does the science say about what these shoes DO? If, how, and when to wear a plated shoe Do st...
Jan 19, 2023•2 hr 35 min•Season 3Ep. 2
Welcome to Season 3! Dr. Matt Minard, DPT, CSCS, founder of Learn2Run, joins Coach Elisabeth for the first episode of 2023 for a deep dive on running cadence. WHAT is running cadence? WHEN does cadence matter? WHO should pay attention to cadence? Learn about optimal cadence, the relationship between cadence and speed, cadence and stride right, and more in this wide-ranging conversation about running cadence! Dr. Matt Minard owns Learn 2 Run, a program that teaches runners how to run smarter, saf...
Jan 12, 2023•1 hr 26 min•Season 3Ep. 1
Coach Elisabeth breaks down 5 lessons & reflections from 2022 in this final episode of the year, including.... Stress is stress You can't always get what you want A little speed goes a long way An object in motion stays in motion Being in shape is awesome; getting into shape sucks This episode is sponsored by InsideTracker! For a limited time, get 20% off the entire InsideTracker store; visit insidetracker.com/runningexplained today! Created by leading scientists in aging, genetics, and biom...
Dec 29, 2022•47 min•Season 2Ep. 45
Let's finish up 2022 with an old-fashioned listener Q&A! Coach Elisabeth goes through a variety of listener-submitted questions in this second-to-last episode of the year, discussing training cycles & trying to get pregnant, stress fractures, best hydration vests, run coaching, and more!
Dec 22, 2022•56 min•Season 2Ep. 45
What happens when you lose your period? Amenorrhea (missing menstrual cycles) is unfortunately common among the endurance athlete community, and Cynthia Donovan, MS, RDN, CDN (@period.nutritionist) joins the show to discuss all things MISSING PERIODS, including what's happening when your period disappears, why we WANT a regular menstrual cycle for short- and long-term health, and steps to take if your period is missing. Cynthia's story of amenorrhea & her professional journey The impact your...
Dec 15, 2022•1 hr 13 min•Season 1Ep. 44
THE SEQUEL IS HERE! 13 years ago, "Born to Run" was released and captivated the running (and non-running) world. Now author Chris McDougall has partnered with coach Eric Orton to write BORN TO RUN 2: The Ultimate Training Guide , the follow-up, fully illustrated companion. Chris and Eric join the show today to talk about some of the stories and anecdotes in the book, finding the joy in running, and why community is one of the most important things for all runners How to refocus on finding the en...
Dec 08, 2022•46 min•Season 2Ep. 43
Sports nutrition & performance fueling isn't just for elite athletes; anyone with any goal of feeling good and improving performance (WHATEVER those goals are for you!) should be understanding their body's fueling & nutrition needs. Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN (@befueledsportsnutrition) joins the show to discuss the mindset and belief systems we have around fueling & nutrition as recreational athletes including... What is "diet culture" and how does it infl...
Dec 01, 2022•1 hr 11 min•Season 2Ep. 42
