Dear Runner Bod,

By Serena Marie RDHealth & Fitness Nutrition Mental Health Fitness

Dear Runner Bod, episodes

June 08Might Delete Later: When Life Derails Your Running
This is one of the most vulnerable episodes I’ve ever recorded.
The last 8 months haven’t looked like “disciplined athlete life.”
They’ve looked like grief. Morning sickness. A stress fracture scare. Illness. Pregnancy symptoms. And a body that simply couldn’t do what it used to.
And if I’m being honest… I didn’t handle it well at first.
I felt frustrated. Guilty. Angry.
Like I was losing a part of myself.
In this episode, I’m sharing what it actually felt like to lose fitness in a season where I didn’t choose to slow down… and how I’m finally starting to surrender instead of fight it.
We talk about:
Why losing fitness can feel so personal (especially for runners)
The mental spiral of “I should be doing more”
The difference between giving up vs. being forced to pivot
What it looks like to honor your body without labeling it as laziness
If you’re in a season where running feels harder… or life is just heavier… this episode is for you.
You’re not lazy.
You’re not making excuses.

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Don't forget to follow me on Instagram @runnergirldietitian
32 min
June 01BMI is bullsh*t & why you should care
BMI has been treated like a health report card… but it was never designed for that job.
In this episode, we unpack where Body Mass Index (BMI) actually came from, why it was created, and how it’s being misapplied…especially in athletic populations like runners. If you’ve ever been told you’re “overweight” based on BMI despite training hard, fueling well, and feeling strong… this one’s for you.
We’ll talk about:
The history of BMI and why it was never meant to assess individual health
Why BMI fails to account for muscle mass, performance, and physiology
How endurance athletes often fall into “higher” BMI categories despite being metabolically healthy
The harm of equating thinness with health especially in running culture
What actually does matter when assessing health and performance as a runner
This episode is your reminder: you are not a ratio. And your healthiest running body might not fit neatly into a chart.
This episode originally aired May 8, 2023.
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Don't forget to follow me on Instagram @runnergirldietitian
31 min
May 25From Burnout to Strong Again: Tamsey Smith on RED-S, Running & Rebuilding in Your 40s
Tamsey Smith has loved movement her entire life! But even with decades of experience in the fitness industry, she found herself facing something many women are never warned about: low energy availability (LEA) and RED-S.
In this episode, Tamsey shares her journey from lifelong athlete and fitness professional to navigating underfueling, burnout, and ultimately rebuilding her strength in her 40s.
We talk about what happens when your love for movement outpaces your fueling… and how to find your way back.
Inside this conversation:
What LEA and RED-S can look like in real life (even for experienced athletes)
How underfueling impacts performance, recovery, and overall health
The mindset shift from “doing more” to actually supporting your body
Rebuilding strength, energy, and confidence in midlife
How Tamsey balances running, teaching, and training without burning out
Why running is still her first love & real life tips on how she eats enough
This episode is a powerful reminder that being disciplined isn’t the same as being well-fueled… and that it’s never too late to rebuild.
You can follow Tamsey on Instagram @tamseysmithfitness. If you are interested in working with Tamsey visit https://www.tamseysmithfitness.com/ for free and specialized workout programs and one-on-one training.

If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20%
Don't forget to follow me on Instagram @runnergirldietitian
51 min
May 18Pelvic Floor Therapy is for MORE THAN just Mother Runners with Dr Victoria Clement
What actually is your pelvic floor… and why does it matter so much for runners?
In this episode, I’m joined by pelvic floor physical therapist and birth doula Dr. Victoria Clement to break down one of the most misunderstood (and often ignored) systems in the female body.
We cover:
What the pelvic floor is (in plain English)
Why it’s essential for running performance, not just postpartum recovery
Signs your pelvic floor might need support (even if you’ve never had a baby)
How breathing mechanics directly impact pelvic floor function
Why strength training is one of the most underrated tools for pelvic health
How to use your body’s biomechanics to support pregnancy, labor, and postpartum recovery
Whether you’re pregnant, postpartum, or just trying to run without leaking, heaviness, or discomfort… this episode will change how you think about your body.
You can find Dr. Victoria on Instagram @restorethefloor.doc or contact the clinic directly at [email protected] and 267-209-0930
This is a repeat episode that originally aired April 29, 2024.
Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%.
If you have questions about this episode, DM on Instagram @runnergirldietitian
44 min
May 11Strong Through Every Season: Running & Motherhood with Alex Morelli of the Stronger Season
What happens when a woman who knows how to push her body to the limit… enters a season where control disappears?
In this episode, I’m joined by Alex, a runner, coach, HYROX competitor, and mom, whose life sits at the intersection of discipline, chaos, and freedom.
With 39 half marathons, 9 full marathons, and now a growing love for HYROX, Alex knows what it means to be strong. But her journey into trying to conceive, pregnancy, and postpartum revealed a different kind of strength, one that so many women are forced to figure out on their own.
We talk about:
Why even highly disciplined athletes can feel lost in their bodies during the PP season
The massive gap in education and support for women navigating fertility and postpartum
Redefining strength beyond performance metrics
Staying grounded in movement through demanding seasons of life
This conversation is for every woman who has ever felt confused, isolated, or unsupported in her body… especially when she’s used to being “in control.”
Because strength isn’t just physical. It’s awareness, education, and the courage to keep showing up.
Follow Alex on Instagram @alex_thestrongerseason and on Tiktok @alex_thestrongerseason

Want to try Go Guarded? Use my code serena10 at checkout!
Don't forget to follow me on Instagram @runnergirldietitian
50 min
May 04Zero Fcks Given with Amanda Katz, NASM, Run Coach
What if the “healthy” habits you’ve been chasing… aren’t actually helping your health?
In this episode, I sit down with Amanda Katz to unpack the subtle (and not-so-subtle) ways toxic fitness culture shows up in women’s lives (often disguised as discipline, wellness, or “just taking care of yourself.”)
We dive into how behaviors that look healthy on the outside can quietly disconnect you from your body, increase stress, and keep you stuck in cycles of fear and control.
We also get into something we don’t talk about enough:
how fear shapes the way women approach fitness, food, and their bodies…and how learning to recognize it can change everything.
If you’ve ever felt like you’re doing “all the right things” but still don’t feel good in your body… this conversation will hit.
In this episode, we cover:
How toxic fitness culture hides behind “health”
Signs your “healthy habits” may actually be hurting you
The role fear plays in food, body image, and performance
Why letting go of control can feel terrifying—but necessary
What it actually looks like to support your health as a female athlete
You can follow Amanda on Instagram @amanda_katzz. You can also check out her website www.amandaskatz.com.

If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20%
Don't forget to follow me on Instagram @runnergirldietitian
40 min
April 27Run clubs are having a moment right now… but not all of them feel the same.
In this episode, I sit down with Evan Campbell, founder of the Conshohocken Running Club, to talk about what it actually means to create a space where all paces feel welcome and why that matters more than ever for the future of running. And how shifting the focus of run club from ego and performance to making a difference in your community can be more fulfilling than your next PR.
We get into:
Why “all paces welcome” often falls flat and how to do it right
How run clubs can become powerful community hubs, not just workout groups
The role of leadership, local partnerships, and even politics in shaping a run club
How their club raised money for a local elementary school and built relationships within their town
What runners can do to give back through the sport they love
If you’ve ever felt intimidated to join a run club… or you’re part of one and want to make it better… this episode will change how you see running.
Check out Conshy Run Club!
Instagram: Conshy_runs
TikTok: Conshy_runs
LinkTree: Conshy Run Club

Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%.
If you have questions about this episode, DM on Instagram @runnergirldietitian
34 min
April 20This is YOUR JOURNEY. Celebrate it! with Coach Stacey
If you’ve ever trained hard… only to completely fall apart on race day… then this episode is going to hit.
Because spoiler: it’s probably not your fitness.
I’m joined by run coach Stacey Gross, and we’re diving into the missing piece most runners overlook: mindset.
We talk about:
Why you might be “bombing” races despite strong training
The sneaky “but” statements holding you back (and how to catch them)
Why comparison is keeping you stuck (and how to opt out)
How to actually build confidence as a runner
Why enjoying your training might be the most performance-enhancing thing you can do
This conversation is your reminder that running is not just physical! It’s a full-body, full-brain sport.
And if you’ve been stuck in your head lately… this is your reset.

Follow Stacey on Instagram @s__gross. If you are interested in working with her you can reach out on Instagram.
Want to try Go Guarded? Use my code serena10 at checkout!
Don't forget to follow me on Instagram @runnergirldietitian
28 min
April 13What if the thing holding your running back… isn’t your training plan?
This week on the Dear Runner Bod, I’m joined by Leah Avery, DPT, physical therapist, running coach, and lifelong athlete with over 30 years of experience in sport.
Leah shares how it took seven years to break her marathon PR and nine years to chase a Boston Qualifier, and why the extreme sense of urgency so many runners feel can quietly sabotage long-term progress.
We talk about the mindset shift that changed everything for her: viewing food not as something to control, but as an opportunity to thrive.
We also dive into:
Why patience is one of the most underrated performance tools
The role fueling plays in sustainable progress
How athletes can learn to keep showing up after “failure”
Navigating seasons where running can’t be your whole identity
How Leah’s experiences shape the way she coaches runners today
If you’ve ever felt behind, frustrated with your progress, or scared of falling short of a big goal… this episode is for you.
Follow Leah:
IG: Leah.Runs.DPT
Website: Train Smart Run Strong

If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20%
Don't forget to follow me on Instagram @runnergirldietitian
47 min
April 06 Gels vs the candy aisle!!
I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the science behind using manufactured gels vs food you can buy in the candy aisle and help empower you to choose which one is right for you. I share how often you should fuel and how many grams of carbohydrate per hour you need to fuel your body for your run.
Here is the link to the article I talk about in this episode.
This episode originally aired March 3, 2025.
Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%.
If you have questions about this episode, DM on Instagram @runnergirldietitian
28 min

About Dear Runner Bod,

From the publisher's feed

Dear Runner Bod is a podcast hosted by anti-diet running dietitian & body image coach, Serena Marie RD. Dear Runner Bod’s mission is to empower females to embrace their body as a runner’s body no…