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's normal and NOT normal?
Why the traditional advice of "eat less, move more" won't apply to you as a runner when addressing body composition changes
The role of PROTEIN! What do you need? How does that change?
Do your micronutrient needs change in perimenopause?
Do intra-run nutrition recommendations change?
What about running with insulin resistance?
Weight loss drugs; what's the deal?
and more!



s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition)

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

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!



s4/e16 Training & Racing in a Warming World with “Between Two Coaches” Amanda Katz + Nick Klastava

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/



s4/e15 Quitting Alcohol & Finding Running with Luc Zoratto @marathon2sobriety

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




s4/e14 A Q&A Episode: Your Questions Answered! with Coach Elisabeth

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!) 



s4/e13 Double Threshold Training, aka "The Norwegian Method" with Dr. Phil Batterson, MS, PhD

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?

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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!

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Studies referenced in this episode
PMID: 19131473
PMID: 29845840
PMID: 35708888
PMID: 34223608
PMID: 26194576
PMID: 29073412



s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition)

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