The Running Explained Podcast

This week we're talking about how to LEVEL UP your running game! Running Coach Sara Manderscheid (@sayrahrunshappy) talks about the things we can all do to take our running to the next level, including...

-How to set the right goals that challenge you (& the importance of thinking long-term)

-The difference that fueling makes in your performance and recovery

-Strength training importance and tips

-Sleep importance and tips

-Keeping easy days easy!

-Is more always better?

-Breaking up with the "fitness class culture" mentality

-Why recovery and rest are so important

...and more!

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Sara Manderschied is a run coach, host of Colorado run retreats, and a Boston qualified runner. She has been running for the last 15 years and in 2019, ran her first marathon, securing a time to run in the Boston Marathon fall of 2021. Her mission is to deliver customized training plans for the novice to the experienced runner, from 5K to 100 miler athletes, and help each individual athlete become a strong + confident runner in the process. Her love of running and helping others propelled her to start her own coaching company, Elevate Your Running at the start of the pandemic. You can follow Sara's running adventures, positivity, and run tips on Instagram at @sayrahrunshappy.  

https://elevateyourrunning.com/

https://www.instagram.com/sayrahrunshappy/

GET READY FOR THE SCIENCE! Dr. Jason Karp, PhD, MBA (@DrJasonKarp) joins the podcast this week for a fascinating and in-depth discussion on the physiology of what happens at different training intensities, how to think about the application and distribution of volume vs training intensity, what "80/20 running" really means, what limits us from fulfilling our full athletic potential, and more!⁠

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Dr. Jason Karp is the founder and CEO of the women’s-specialty run coaching company, Kyniska Running. A competitive runner since sixth grade, Jason quickly learned how running molds us into better, more deeply conscious people, just as the miles and interval workouts mold us into faster, more enduring runners. This passion Jason found as a kid placed him on a yellow brick road that he still follows as a coach, exercise physiologist, bestselling author of 12 books and 400+ articles, and speaker. He is the 2011 IDEA Personal Trainer of the Year and two-time recipient of the President’s Council on Sports, Fitness & Nutrition Community Leadership award. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries.

Mental health = physical health! In this episode I sat down with Coach Lauren Sheu (@running.for.welllness), runner and mental health advocate, to talk about how running and mental health are intertwined! 

🧠WHY is running good for our mental health?⁠

🧠How the lessons we learn from running translate to our life⁠

🧠Breaking up with the "all or nothing" mentality⁠

🧠Learning to deal with uncomfortable emotions and finding the root cause of your emotional discomfort⁠

🧠Why running isn't a replacement for therapy (& how to find a therapist!)⁠

🧠Dealing with self-doubt, and how it's OK to not be OK even if someone "has it worse" than you⁠

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Lauren Sheu is an RRCA Certified Running Coach, Mental Health Advocate, Speaker, Blogger, wife, and working mom. Lauren is the Owner and Founder of Running for Wellness, which was created with the purpose of helping people to improve their mental health and wellbeing through running.  Lauren coaches new runners, blogs about running and mental health, and volunteers at NAMI Keystone PA as a Mental Health Speaker and Family Support Group Facilitator. You can find her on Instagram as @running.for.wellness

This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss...

Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.

Questions about strength training and how it fits into your running? Wondering how important it is? RRCA Running Coach Stacey Gross (@s__gross) answers all your questions! We talk about...

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Stacey is an iced coffee-loving runner from the city of Brotherly Love. She is an RRCA Certified Run Coach and a member of the Run to the Finish coaching team. She is also a sponsored Klean Athlete. You will find Stacey putting in the work on the road and also in the gym. She strongly believes that to become a stronger runner you need to do more than just log miles. 

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TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

In this episode, Dr. Marie Whitt (@dr.whitt.fit) and I talk all about CROSS-TRAINING as it relates to running! 

What *is* cross-training? Why and when would you include cross-training when you're training for a running-specific race? Do you NEED to include cross-training in your overall training?⁠ ...IT DEPENDS!⁠

⁠The big takeaway? Cross-training can be very beneficial but does NOT replace the sport-specific (or race-specific) training you need for your primary sport & goals!⁠

⁠*PLUS* we go over some common cross-training questions that I receive in the weekly question box including...⁠

⁠👉Can I cross-train instead of run for my Zone 2/easy aerobic development runs?⁠

⁠👉Can I cross-train in Zone 2 instead of doing run-walk intervals, because I don't like that I have to walk for parts of my easy runs⁠

⁠👉What is the recommended cross-training when you're training for a marathon?⁠

⁠👉Can I do my speedwork on a bike instead?⁠

⁠👉Can cross-training help strengthen or correct muscle imbalances or mobility issues in your hips?

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Dr. Marie Whitt, DPT, is runner and a sports Physical Therapist. Her job is to help runners train smarter to get stronger, and be faster by improving movement so you can run your best and compete at your highest level!

Instagram: www.instagram.com/dr.whitt.fit

Website: www.drwhittfit.com

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Jen Scott, RD, helps us break it down and talk about the FUNDAMENTALS OF NUTRITION for athletes. What are macronutrients? What are micronutrients? How do these things behave in our bodies and WHY do we need more of this or that than a non-runner might need?

In this episode we talk about...

Macronutrients:

1. Protein (& amino acids)

2. Carbohydrates (what ARE they?) + glycogen storage

3. Fats (and what "fat-burning" really means)

Micronutrients for Athletes

1. Vitamin D

2. Iron (and signs of iron deficiency)

Supplements! Yay or nay?

1. BCAAs

2. Preworkout

3. Collagen

4. Creatine

5. Beet juice/cherry juice

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Jen Scott is a Registered Dietitian Nutritionist (R.D.N.) and Licensed Dietitian (L.D.) with over 17 years of experience. Since 2017, she has been guiding athletes and runners at all levels and stages learn how to better fuel themselves and meet their goals. She also creates meal plans and assists other clients in making adjustments to their current diets to improve their health.

Instagram: @marathonmara_rd

Website: Endurance Health and Nutrition

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If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co

Let's talk about shoes!! Every new runner is advised to go to a running shoe store to get "properly fitted for a pair of running shoes", but what does that MEAN? In this episode, we break down...

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If you like the show, please remember to rate & subscribe!

TRAINING PLANS NOW AVAILABLE: www.runningexplained.co