The Running Explained Podcast

It's getting hot out there, and your fueling and hydration plan needs to keep up. Registered dietitian and board-certified sports nutritionist Stevie Lyn Smith (fresh off running 460-ish miles from Buffalo to Brooklyn, as one does) joins Coach Nick and Coach Amanda to break down what actually changes when the temperature climbs.

We get into why more electrolytes isn't automatically better, the real reason carb-based sports drinks help you absorb water faster, and how to run a simple sweat test at home so you can stop guessing. Stevie walks through her own half Ironman fueling strategy (carbs, caffeine timing, and cooling tricks included), what to grab on course when your gut says no to one more gel, and how to think about caffeine dosing without ending up with heart palpitations on the treadmill.

Then we go down a couple of rabbit holes you asked for: iron and ferritin (when to supplement versus when to dig into the why), and peptides (spoiler: the human research is thin, and we aren't rats). Evidence-based, occasionally unhinged, zero filler. Exactly how you like it.

Find Stevie on Instagram, stevielynrd.com, and on her podcast Real Fuel with SLS. Grab her book Power Up: A Young Woman's Guide to Winning with Sports Nutrition wherever books are sold.

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Email - [email protected]

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

 to find the right training plan for you!

What's it actually like to finish a marathon after the crowds have gone home, the aid stations are packed up, and you're getting moved to the sidewalk at mile 22?

This week Coach Amanda and Coach Nick sit down with Avelyn, a proud back-of-the-pack runner who went from zero to three marathons in two years. She takes us inside the Walt Disney World Marathon and the famous balloon ladies, running New York as the crowds thin, and a brutally honest account of Boston: the unspoken bond she formed with two strangers on course, the ugly cry at mile 24, and why she chose gratitude over rage in a race that wasn't built for runners like her.

We get into why run-walking is real running, why "faster" and "better" aren't the same thing, how to define success beyond a finish time, and why what's happening in your body is nobody else's business. If you've ever felt too slow for this sport, this one's for you.

Avelyn is a Latina, born and raised New Yorker currently living in Atlanta, GA with her rescue pup, Georgia. She started running in February of 2024 with the goal of running her very first marathon. Since then Avelyn has completed three marathons and has built an online community by showing ordinary people that they can do extraordinary things.

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Email - [email protected]

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

Coach Amanda and Coach Nick are joined by Justin Andreas a trail and ultra running coach, active duty Air Force member, beekeeper, girl dad, and host of the Golden Hour Adventures podcast for a deep dive into the world of trail and ultra running.

Justin shares his journey from competitive bodybuilder to 19-time ultra finisher (including six 100-milers), why he hated his first road marathon, and how the ultra community's culture of celebration especially for back-of-the-pack runners sets it apart. Plus: how he balances 100-mile training with fatherhood, what road runners get wrong about ultrarunners, and why your finish time genuinely doesn't matter out there.

In this episode:

• How Justin went from a once-a-year PT test to falling in love with distance running in Guam
• Why he hated his first marathon (and what that taught him about community)
• Making room for ultra running as a parent: 4 AM runs, stroller miles, and one 100-miler a year
• What road runners get wrong about ultrarunners ("we're not just walkers eating PB&Js... mostly")
• How to choose your first 50K — and why "hilly" means something very different on trails
• What road runners can steal from trail culture: efficient walking, gut training (~60g carbs/hour), and letting go of pace obsession
• The "golden hour": why ultra finish lines save the biggest celebrations for the final finishers
• Justin's best advice ever received, courtesy of his wife's mid-race text messages

Justin Andreas is a proud trail and ultra runner who has completed many races all over the country, including six 100 milers. His love for the outdoors and running started at a very young age, but once he discovered trail running in 2019, there was no looking back. “There is something special with being in nature, cruising on the trails, and crushing some vert”!

After completing multiple races, he decided he wanted to help other adventurers crush their goals as well. Beyond his coaching and hobby life, Justin is an active duty Air Force Firefighter, husband of 18 years, dad, and certified nerd. He is stationed in Alaska and resides in the North Pole. Justin’s also a co-host of the popular The Golden Hour Adventure podcast.

Find Justin:

• Instagram / TikTok / YouTube: @running_in_stache
• Podcast: Golden Hour Adventures — available on all platforms

Enjoyed the episode? Leave us a rating and review (you know the minimum — five stars) on Apple, Spotify, or YouTube, and reach out anytime @runningexplained.

Amanda IG

Nick IG

Email - [email protected]

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

Training Plans

Is the running world losing the plot? Amanda and Nick break down race time manipulation, the rise of unregulated supplements, and a certain influencer controversy that's got everyone talking. More than just drama this episode is about character, honesty, and what kind of sport we want running to be.

Road to Race Day: Fall Marathon Program now open. Sign up before 7/31 to be a part of our group program that is built on flexibility. You choose the Marathon and you pick the start date and how long you want coaching support for and we will bring the team. You will get multi-week check-in's from your coach, strength training built into your running plan on Final Surge, monthly calls with the team and a WhatsApp community of people chasing their goals. Don't miss this group and sign up today

Amanda IGNick IG

Email - [email protected]

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

You crossed the finish line… now what?

In this episode of the The Running Explained Podcast, Coach Amanda and Coach Nick break down what runners should do after a big race, whether your race went exactly as planned or completely fell apart.

They talk about post-race recovery, the mental side of transitioning out of a training block, post-race blues, how to reflect on your season honestly, and why the off-season is one of the most important parts of becoming a stronger runner.

You’ll learn:

• How long recovery should actually last
• Why jumping immediately into another training block can backfire
• How to identify weaknesses from your last cycle
• What “base building” really means
• Why runners need seasons, not constant grinding
• How to avoid burnout while still improving
• The difference between maintaining fitness and building long-term fitness
• Why your easy pace and workout paces don’t define your potential

This episode is for runners training for marathons, half marathons, 10Ks, or anyone trying to build a healthier, more sustainable relationship with running and performance.

If you’ve ever felt anxious taking time off after a race, struggled with post-race motivation, or wondered how to plan your next season, this conversation is for you.

Amanda IGNick IG Email - [email protected]

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

Fresh off completing her first 50-mile ultramarathon on Mother’s Day weekend, running coach and mom of three Francesca Barbetta joins the podcast to talk about the realities of ultra marathon training, balancing motherhood and running, and learning how to let go of perfection in the process.

In this episode, Francesca shares how she transitioned from chasing marathon goals into the ultra running world, why the ultra community completely changed her relationship with racing, and what training for 50 miles actually looked like while working full time, raising three kids, and coaching runners.

We also dive into:

• Why marathon culture can sometimes steal the joy from running
• Managing mom guilt while prioritizing training
• Burnout, recovery, and the pressure to constantly “do more”
• The importance of fueling, sleep, and realistic training
• Why progress in running is never linear
• Learning to adapt training around real life
• The emotional lessons Francesca learned during this training cycle
• How running helped her reconnect with faith, peace, and perspective

This conversation is honest, relatable, and deeply human. Whether you're training for your first marathon, thinking about ultras, navigating parenthood, or simply trying to balance running with real life, this episode will remind you that you do not need perfect training to accomplish big goals.

Francesca Barbetta is a certified run coach, marathoner and full-time working mom of three. Since 2012, she has completed 12 marathons — including one entirely on a treadmill — along with 21 half marathons and 3 ultramarathons.
She shares her passion for running, training and balancing motherhood with endurance sports through her social media community where she provides approachable and valuable running tips drawn from her experience as both a longtime runner and coach. Francesca is happily married to her husband whom she met when she was a single mom to her oldest son.Follow Francesca:Francesca Instagram:

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If you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us.

What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities of living, training, parenting, and working with ADHD.

Mary shares her experience being diagnosed young, masking symptoms through achievement and structure, and eventually reaching a point where anxiety, burnout, and overwhelm forced her to stop pretending everything was fine. Together, they explore how ADHD often shows up differently in women, the connection between dopamine and endurance sports, why so many athletes are drawn to running, and the shame that can come with struggling silently as an adult.

This episode covers perfectionism, emotional regulation, burnout, executive functioning, coaching, mental health support, and the role running can play in helping people feel grounded and regulated. It is also a conversation about community, vulnerability, and learning to ask for help.

Whether you have ADHD yourself, suspect you might, coach athletes who do, or simply want a better understanding of the intersection between mental health and endurance sports, this episode offers a thoughtful and compassionate perspective.

Topics include:
• ADHD in women and athletes
• Anxiety, burnout, and masking
• Running and dopamine regulation
• Executive functioning and perfectionism
• Parenting with ADHD
• Why structure and coaching can help
• Mental health support for runners
• The connection between endurance sports and neurodivergence

Mary Johnson of Lift Run Perform (@itsamarython)

Mary Johnson is the owner of Lift.Run.Perform and a full-time running and strength coach. She lives in New Haven, CT with her husband, two kids, and golden retriever puppy, Sally. After rowing for four years in college, she ran her first marathon in 2010 and now considers herself a loyal student of the sport of running. Her mission is to empower people to realize how strong they are, inside and out, and to build a relationship with running and athletics that's focused on longevity.

Website

Amanda IG

Nick IG

Email - [email protected]

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

Mental health conversations in running are growing, but when it comes to men, there is still a long way to go.

In this episode of the Running Explained Podcast, we sit down with endurance athlete, community builder, and founder of RunTriMag, Jason Bahamundi, to talk about what men’s mental health really looks like behind the scenes.

We unpack the pressure many men feel to “man up,” how that mindset shows up in training, and why vulnerability still feels so difficult in the running and endurance space. Jason shares his personal journey with sobriety, disordered eating, and the shift from chasing performance metrics to building a more sustainable, honest relationship with sport.

We also dive into:

• How endurance sports can both support and mask mental health struggles
• The hidden signs of burnout, overtraining, and disordered behaviors
• Why community and honest conversations matter more than ever
• What men can do to better support each other and create safer spaces in running

This is a real, authentic conversation about identity, growth, and what it actually means to take care of your mental health as an athlete.

If you have ever felt pressure to push through, stay tough, or ignore what you are feeling, this episode will challenge that mindset and give you a different way forward.

Jason Bahamundi, founder of Run Tri Bike, is a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlon, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for everyday athletes to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle.

RunTriMag Website

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⁠Nick -IG⁠

Email - [email protected]

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

What you do after the finish line matters just as much as the miles you ran to get there.

In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian Meg Mahoney to break down the truth about post-race nutrition, recovery, and why so many runners unknowingly sabotage their progress after race day.

This episode is sponsored by Wahoo and their KICKR RUN Treadmill hit the link to learn more about this revolutionary rethink of treadmills from:

Dynamic Pacing (no controls just run)

Terrain simulation (even side to side)

Unmatch Connectivity (simulate routes from Strava and other third party apps).  

Go ahead and use code EXPLAINED and Run you Run!

If you’ve ever finished a race and thought, “I’ll just eat later,” this episode is for you.

Meg walks through exactly what’s happening in your body after a race and how to refuel properly so you can recover faster, avoid injury, and actually build fitness from your training. From hydration and carbs to protein timing and real-life strategies, this is your complete guide to post-race fueling.

• What happens in your body immediately after a race
• The biggest post-race nutrition mistakes runners make
• Why carbs matter more than you think for recovery
• What to eat in the first 30–60 minutes after finishing
• How to fuel if you don’t feel hungry post-race
• Recovery strategies if you have another race coming up
• Why “eating less because you’re running less” is a mistake
• The role of hydration, sodium, and inflammation in recovery
• Practical, real-world examples of what to eat after a race

Recovery isn’t passive. If you want to stay healthy, consistent, and keep improving, your nutrition needs to match the effort you put into your training.

Meg is a runner and dietitian for runners. I own the practice Nutrition for Runners and am most passionate about helping runners and active people improve their performance, recovery, and relationship with food by helping them unlearn everything they thought they knew about what it means to fuel like an athlete! I've run several marathons and made all of the fueling mistakes most runners have, but have helped myself and hundreds of runners get to the other side!

Meg Website - https://nutritionforrunners.com/

Meg IG

Amanda IG

Nick -IG

Email - [email protected]

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at www.runningexplained.com

What if you could go back to the start of your running journey and do things differently?

In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they knew when they first started running. From chasing results too early to underestimating fueling, recovery, and balance, this conversation is packed with insights that can help you train smarter, avoid common mistakes, and actually enjoy the process.

Whether you’re a beginner runner or someone who’s been at it for years, these lessons will likely hit home and might just change how you approach your training moving forward.

In this episode, we cover:

• Why putting pressure on results can actually hurt performance
• The truth about the “finish line feeling” and why it doesn’t last
• Why perfect training doesn’t exist (and what matters instead)
• How underfueling impacts energy, performance, and recovery
• The importance of balance in training and life
• Why recovery, sleep, and time away from running are critical

This episode is a reminder that running progress isn’t just about pace or race times. It’s about building something sustainable, enjoyable, and long-lasting.

If you’re feeling stuck, frustrated, or just want to get more out of your running, this is a must-listen.

Fall Marathon Interest List

Amanda IG

Nick IG

Email - [email protected]

🚨 1:1 COACHING SPOTS OPEN NOW 🚨

Ready to finally train with a plan that’s built around YOU?

✅ Personalized training

✅ Weekly support + adjustments

✅ Strategy, structure, and accountability

✅ Expert coaching to help you actually hit your goals

Not ready for a 1:1 Coach

📝PDF Training Plan Templates available

🤝Group Coaching, Strength Training and Unlimited access to

all Training Plans available in The Run Club App

Not sure talk our Training Plan Quiz to find the right training plan for you!

Learn more about all of this at Running Explained