Mobility is a buzzword in the fitness space - but what does it actually mean? Can improving your mobility help you run faster? Do you need complicated routines, or just a few intentional movements? We sort through the trends to bring you an evidence-based and practical approach to mobility for runners. In this episode, you’ll learn: The difference between mobility and flexibility Why does mobility matter for runners? The relationship between mobility, flexibility, and running economy Does greate...
Feb 08, 2025•30 min•Transcript available on Metacast Is cross-training just for injured runners, or could it unlock your best running performance? We are joined in this episode by Mary Johnson, a running coach who recently ran a 3:08 at CIM. Mary has embraced cross-training as both an athlete and a coach; in this episode, she shares how it’s helped her get faster - and how it can do the same for you. In this episode, you’ll learn: What counts as cross-training for runners? If all runners benefit from cross-training How doing workouts in cross-trai...
Feb 01, 2025•35 min•Transcript available on Metacast You’ve likely encountered all sorts of different marathon training plans - Higdon, Hansons, Run Less Run Faster, Low Heart Rate, and more. You may have wondered which of these plans, if any, is right for you - and we are here to take that guesswork out for you! In this episode, two seasoned running coaches examine different marathon training methodologies. This is episode 100 and we want to thank each and everyone of you for listening and supporting the podcast! Discussion points include: Defini...
Jan 25, 2025•34 min•Transcript available on Metacast Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. Discussion points include: Does heel striking cause injury? Should you change your running form? Do max-cushioned shoes increase injury risk? Did you get injured because you di...
Jan 18, 2025•33 min•Transcript available on Metacast You’ve likely heard that high sugar consumption has health risks - so how do you reconcile that with your need to fuel as a runner? Is sugar bad for runners, or is it a necessary fuel source for your fastest running and healthiest self? (Spoiler: it's the latter!) We brought on Cortney Berling, RD, MPH, to dispel common myths about sugar for runners. Discussion points include: Defining the different types of sugar What’s the difference between using candy and gels on runs? Whole foods vs enginee...
Jan 11, 2025•35 min•Transcript available on Metacast We take an informed deep dive on run streaks. Who benefits from run streaks (if anyone)? What are the risks and drawbacks? Are there alternative goals you can set? Discussion points include: What defines a running streak? Why are running streaks so popular? What are the drawbacks of run streaks? When should you stop a running streak? How to safely do a run streak Alternative activity streaks What to do if you feel like you need to run every day If you enjoyed this episode, you may also like: 24:...
Jan 04, 2025•30 min•Transcript available on Metacast Warming up before a run is something both Amanda and Laura have repeatedly preached - so in this episode, we take a deeper dive into warm-ups. We explore the science warming up properly before a run and provide practical examples of how to warm up before different types of workouts. Discussion points include: Why should you warm up before running? How long should a warm-up be? Should you stretch before a run? Examples of pre-run dynamic stretches How to warm up before speedwork How to warm up be...
Dec 14, 2024•34 min•Transcript available on Metacast Are you plagued by pain over the front of your lower legs? Shin splints are one of the most common running injuries. However, the treatment is not as simple as Google suggests - shin splints won’t heal for good with just rest and ice alone. In this episode, we take a look at shin splints based on research, basic anatomy/biomechanics, and a training perspective. This episode does not replace physical therapy. Discussion points include: What are shin splints? Can you run through shin splints What ...
Dec 07, 2024•30 min•Transcript available on Metacast Do you dream of doing an ultra marathon some day - but you feel intimidated by the training, gear, or logistics? If so, this episode is for you. We brought on Coach Rhandi Orme to share her first-hand experience and coaching expertise to help you understand what it takes to run an ultra - and how to know if you are ready for your first ultra. Discussion points include: Common misconceptions about ultra marathon training How do you know if you are ready to do your first ultra? How many times per ...
Nov 30, 2024•37 min•Transcript available on Metacast You’ve got running questions - and we have your answers! Join us today as we answer your running questions, including: Should you run on concrete or asphalt? What should you do after completing a Couch to 5K program? Can you keep PRing in your 40s? Is racing weight something to worry about? Can you do Hydrox during marathon training? Can you go too slow on your easy run days? Should you do a two week or three week taper? How do you rebuild mileage after a race? How do you know if you should stic...
Nov 23, 2024•35 min•Transcript available on Metacast How much water do you need to drink during a run? Do you need electrolytes? We've got answers to all your hydration questions in this episode! First, we answer a listener’s question on liquid calories as a pre-race nutrition strategy. Then, we take a deep dive into the science of hydration for runners - and practical takeaways you can use to feel better on your runs. Discussion points include: Why does hydration for runners matter so much? The role of electrolytes (including sodium) in hydration...
Nov 16, 2024•37 min•Transcript available on Metacast Do you need to hire a running coach? If you want to hire one, how do you find the right one for you? We draw on our experiences of working with hundreds of runners over almost 20 years combined to guide you through how to find a running coach! How do you know if you will benefit from a running coach? What’s the scope of a running coach? Can you work with a running coach even if you aren’t doing a race? How do you find the right running coach for you? Does a coach’s own race times matter? Questio...
Nov 09, 2024•38 min•Transcript available on Metacast Being a runner does not mean that bone stress injuries are inevitable! We bring on a specialist today to discuss running and stress fractures, including how to prevent and treat bone stress injuries. Discussion points include: What is a bone stress injury? Understanding stress reactions, stress fractures, and full fractures Signs and symptoms of a bone stress injury Risk factors for stress fractures Does bone location impact your recovery rate? How can runners improve their bone mineral density?...
Nov 02, 2024•46 min•Transcript available on Metacast Struggling with knee pain on the outside of your knee? Today’s episode may help! We are not physical therapists, so we approach the topic of IT band syndrome based on a coaching perspective and research. If you are dealing with IT band syndrome, we encourage you to reach out to a PT! Discussion points include: The anatomy of the IT band Should you foam roll your IT band? What causes IT band syndrome? What exercises can address IT band pain? Will stretching help the IT band? Will cortisone shots ...
Oct 26, 2024•32 min•Transcript available on Metacast Are you preparing for RunDisney weekend, a Ragnar relay, Hood to Coast, the Speed Project, or another multi-stage race? This episode is for you! Two experienced running coaches share expert opinions on how to train for multi-day races - and how to strategize so that you feel good during these races. The physiological demands of multi-stage races The importance of hydration and fueling during relay races Developing a pacing and recovery strategy for relay races How to include a Ragnar race in a l...
Oct 19, 2024•32 min•Transcript available on Metacast What do Oscar Wilde, fluid dynamics, and running have in common? The treadmill! We answer your most common questions about treadmill running, including if you need a 1% incline, whether you can train for a race on the treadmill, and how to enjoy treadmill runs. Discussion points include: Shifting your mindset around treadmill running Is it harder to run on a treadmill? Can you train for a marathon on a treadmill Do you need to use a 1 percent incline on the treadmill? Is your watch or your tread...
Oct 12, 2024•35 min•Transcript available on Metacast Don’t skip this episode just yet - every runner, male, female, non-binary, parents, child-free, etc can learn from Dr. Amanda Fisher! In this episode, Dr. Fisher explores how your pelvic floor impacts your running, including hip and groin injuries, bladder control while running, and even the runner’s trots. We have received many questions about these topics and felt it best to bring on an expert about running and your pelvic floor. Discussion points are: What is your pelvic floor and why does it...
Oct 05, 2024•37 min•Transcript available on Metacast Most runners share the common experience: a jittery, anxious feeling as you line up before your race. Pre-race nerves happen - and while some nerves can be a performance enhancer, too much anxiety can wreck your race. We provide guidance for managing pre-race anxiety in this episode as we draw upon our experiences of working with hundreds of runners. Discussion points include: What it means if you have pre-race nerves Why you want to work on controlling excessive pre-race anxiety How to calm you...
Sep 28, 2024•29 min•Transcript available on Metacast This episode brings in some new research to update one of our early episodes - running on your period. In addition to talking about cycle syncing, we expand this episode to discuss how to deal with cramps, PMDD, and other PMS issues while running. This episode should be super helpful if you are a female runner or a coach to female runners! Discussion points include: A quick overview of the menstrual cycle Why cycle syncing may actually impair your performance The effects of menstrual cycle phase...
Sep 21, 2024•30 min•Transcript available on Metacast Did you know that you can finish a marathon up to half of an inch shorter than when you started? Or that there’s a reason it feels so hard to climb up and down stairs after a marathon? It may surprise you all that happens to your body after a marathon! First, we answer a listener’s question about time on feet for easy-paced long runs. Then, we dives into the nuances around a popular topic on social media: how much time should you take off running after a marathon? We take a step back first to un...
Sep 14, 2024•32 min•Transcript available on Metacast In this episode, we are joined by ultra runner, coach, and scientist Dr. Alyssa Olenick (aka Doc Lyss)! Dr. Olenick has her PhD in Exercise Physiology and joins us to discuss the overlapping fields of hybrid training and female physiology. Discussion points include: Dr. Olenick’s research on female athletes Why runners need to consider both health and performance in training Defining hybrid training Why loading the spine is so important for runners Do female runners respond differently to zone 2...
Sep 07, 2024•49 min•Transcript available on Metacast Have you ever wondered how much your genetics influence your running? Are your paces or performances a matter of being a gifted athlete, or can you train beyond your genetic disposition? We explore the science of genetics on running performance in this episode. Additionally, we answer a listener’s question about using swimming as cross-training. Discussion points include: A very quick and simple overview of genetics and epigentics The impact of genetics on trainability Is elite athleticism inher...
Aug 31, 2024•29 min•Transcript available on Metacast First, we answer a listener’s question about breathing issues during runs. Then, we dive into a whole episode based on requests from listeners: what running gear is overhyped, and what gear is actually worth the cost? Discussion points include: Do you need a Garmin or other running watch? Do you need a chest strap heart rate monitor? Are foot pods worth the cost? Are sweat trackers useful or overrated? Are Whoop or Oura rings useful? Should you purchase compression boots? Are massage guns worth ...
Aug 24, 2024•34 min•Transcript available on Metacast How do you measure training intensity on easy runs and workouts? Should you use pace, RPE, or heart rate? We talk about the advantages and drawbacks of each method for measuring training intensity on your runs. Before our main discussion, we answer a listener’s question about caffeine supplementation, coffee, and energy drinks before runs. Discussion points include: When do you want to use pace on your runs? Understanding the different pace calculators How often should you test and reset your tr...
Aug 17, 2024•31 min•Transcript available on Metacast Are you struggling with Achilles pain, a chronic high hamstring injury, or another tendon issue? This is the episode for you! We brought on an expert on tendinopathy and tendon health - Dr. Alex Nelson, DPT, owner of Training with Tendinopathy. You can follow Dr. Nelson on Instagram @training_with_tendinopathy Discussion points include: Defining tendinopathy vs tendonitis vs tendinosis Why rest alone doesn’t resolve tendinopathy Warning signs and risk factors for tendinopathy Why you need streng...
Aug 10, 2024•43 min•Transcript available on Metacast As unfortunate as it is, it’s inevitable if you run enough: a disappointing race can happen. This experience happens to almost every runner! It’s part of putting yourself out there and chasing your goals. We talk about dealing with challenging races and missed goals in this episode. Before our main topic, we answer a listener's question about scrapping vs foam rolling. Why and how to do a post-race assessment Navigating post-race emotions What can you do in the 24 hours after a tough race? S...
Aug 03, 2024•29 min•Transcript available on Metacast Our listener question follows up on the listener question from episode 72 - how do you take objective vs subject approaches to determine your best race distance? Then, we dive into an important topic: pre- and post-run nutrition, and why they matter so much. We dive into the science and provide practical tips that you can implement in your own training. Discussion points include: The definition of LEA and REDs Unintentional vs intentional LEA Symptoms and impacts of LEA How much and what should ...
Jul 27, 2024•30 min•Transcript available on Metacast In the midst of a running boom, there is more information than ever being shared on social media. However, some of that information is misguided or presented without nuance - if not just straight up inaccurate. Our “hot takes” episodes guide you through some of these topics, drawing from our years of experience in coaching and from an evidence-based approach to coaching and training theory. Discussion points: Should you take electrolytes daily during the summer? Should your easy pace always be i...
Jul 20, 2024•29 min•Transcript available on Metacast We are doing something a bit different in this episode! Periodically, we will bring guests onto the show. Today we have our first guest, who has graciously hosted us on her podcast before. Elisabeth Scott of Running Explained joins us for a discussion on running goals. Discussion points include: Process goals vs outcome goals How much can you improve in a training cycle? How to set realistic running goals How to use race equivalency calculators Mental vs physical limitations How to reset after m...
Jul 13, 2024•34 min•Transcript available on Metacast We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running. Discussion points include: Who should use heart rate zone training? Are Garmin’s heart rate zones accurate? How to calculate your individual heart rate zones Understanding the five-zone model Should you use your watch or a chest strap to measure HR on runs? Should certain runners NOT use heart rate zones? What is cardiac drift? Should you use heart rate monitoring for y...
Jul 06, 2024•37 min•Transcript available on Metacast 
