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!



s3/e04 Micronutrients for Runners with Kirsten Screen, MPH, RD, LD (@screennutrition)

New episodes now on THURSDAYS! Welcome to Running Explained, where ALL your running questions are answered! For new AND experienced runners, from training to racing, nutrition, recovery, gear, AND MORE, there's always something new to learn about running!

Sports

Running

LET'S TALK ABOUT "ZONE 2"!! Dr. Lisa Mitro rejoins the show to share her Zone 2 running journey, and we talk all about the importance of this intensity zone for runners, what it is, how to find it, and so much more!!
What IS "Zone 2"? What are we ACTUALLY trying to achieve here?
How easy running can help prevent injury
Embracing slowing down (& how to convince runners it's OK to slow down!)
Common running form issues on easy runs
Using heart rate to define your easy zone
OTHER ways to find your easy zone!
How your race paces can get faster even if your easy paces don't change
...and so much more!


HOST BIO:
Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠, or learn from her meticulously researched ⁠Instagram posts on a wide variety of running-related topics⁠!


GUEST BIO:
Dr. Lisa is a Physical Therapist who helps runners prevent and treat injuries using practical tips, science-based research, and simple running-specific movements. She is also a run coach and certified running gait analyst. Through her treatment methods, she has helped thousands of runners return to pain free running and train smarter!

s4/e20 The "Zone 2" Journey with Dr. Lisa Mitro, DPT (@dr.lisa.dpt)

ONE-TAKE Q&A; RETURNS!! Answering extra questions from a recent Instagram story Q&A;, Coach Elisabeth takes on YOUR questions about running, training, racing, and more! Learn about...
Tapering for a week-long running event
Can you do TOO MUCH base-building??
Keeping HR low while trying to increase cadence
Adding an extra day of cross-training late in marathon training
Handing race week nerves
Running in gusty winds
Trying to race a 5k the week after a marathon - yay or nay?
Age-graded running performance vs. equivalency calculators
AND MORE!


Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. Crush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching, or learn from her meticulously researched Instagram posts on a wide variety of running-related topics!

s4/e19 Can You Do TOO MUCH Base-Building? & Other Questions Answered! with Coach Elisabeth

This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!
Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!


Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.
www.doclyssfitness.com



s4/e18 Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD (@doclyssfitness)

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.



s4/e17 When Is It Time to STOP Chasing a Goal? with Claire Bartholic @theplantedrunner

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 “go-to” on all things fitness, from a loving, supportive, no-BS lens!



s3/e04 Micronutrients for Runners with Kirsten Screen, MPH, RD, LD (@screennutrition)

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