The Running Explained Podcast

This week’s episode is a throwback to one of your favorite formats—a good old-fashioned Q&A! But it’s also extra special because I’m officially launching the Running Explained Patreon! 🎉 I break down what the Patreon is, what’s included at each membership level, and how joining directly supports me and the future of the show.

After that, we dive into your questions! I’m answering everything from how long it takes to rebuild your aerobic base after injury, to whether you need to run a 20-miler when training for a half marathon, and what to do when your heart rate zones don’t seem to match your workout paces.

In This Episode I Talk About:

• What the Running Explained Patreon is and how you can join

• The difference between feeling “normal” and “race fit” after injury

• Why a 20-mile long run probably isn’t necessary for half marathon training

• If you need to add more running days to finally break that sub-2:00 half

• What a “workout sandwich” really means (and why it matters!)

• How to manage heart rate zones in the summer heat

• What might be holding back your 5K progress (spoiler: it’s not just speedwork)

• The real meaning behind lower heart rate at the same pace

• How to return to training after illness without blowing up your plan

• What to do when your heart rate doesn’t match the threshold pace your coach gives you

🎙️ The Running Explained Patreon is here!
Want bonus episodes, ad-free listening, priority Q&A, voting on guests and topics, and more?
Join the community at 👉 patreon.com/runningexplained

Research and production assistance by Sophie van Leeuwen

Let’s Connect:

• Website: www.runningexplained.com

• Instagram: @runningexplained

  
  

  
  

In this episode, I’m joined by Alex Parker and Meredith Root, co-owners of Tactic Nutrition—two amazing athletes and coaches who are runners AND... compete in CrossFit, strength training, cycling, and more. They’re here to talk about how embracing your identity as a multi-sport athlete can not only help prevent burnout but also make you a better overall athlete.

But it’s not just about doing different sports for the sake of variety. We also talk about WHY we tend to pigeonhole ourselves into a single spoint, struggle with burnout when we try to do it all at the same time, and dive into fueling properly for all these activities. Alex and Meredith share how their approach to nutrition helps athletes fuel for multiple sports without feeling restricted or overwhelmed.

What You’ll Learn in This Episode:

• Ditching the "One-Sport Only" Mentality: Alex and Meredith open up about their journey from focusing solely on one sport to embracing multiple sports. They talk about how stepping away from just being “a runner” has been a game-changer for their identity and overall health.

• How to Fuel Like a Multi-Sport Athlete: When you’re juggling running, strength training, and cycling, fueling is key. Alex and Meredith share their strategies for staying energized and performing well across different sports.

• Tactic Nutrition: With their company Tactic, Alex and Meredith focus on helping athletes build a positive relationship with food and understand how to fuel for different activities. It’s not about restrictive dieting—it’s about nourishing your body for optimal performance in whatever sport you love.

• Preventing Burnout & Finding Balance: Running is great, but is it enough? We discuss how incorporating other sports can prevent burnout, give you new goals, and improve your performance, all while keeping the joy in your training.

• Strength Training & Cycling: No, you’re not less of a runner if you add strength training or cycling to your routine. Alex and Meredith explain how these activities have actually helped them become better, more resilient athletes.

• Reclaiming Your Identity: Is your identity tied too tightly to running? We talk about how easy it is to lose the fun in fitness when you feel like you “have to” do something, and how adding variety can reignite your love for movement.

Resources Mentioned in This Episode:

• Tactic Nutrition: Instagram | Website

• Follow Alex on Instagram: @aaparker1⁠

• Follow Meredith on Instagram: @meredith_root

Key Takeaways:

• It’s important to find balance—embracing multiple sports in your training not only prevents burnout but also enhances your performance as an athlete.

• Strength training, CrossFit, cycling - or whatever other sports you enjoy - can help you become a stronger, more resilient runner (and athlete overall!).

• If you’re feeling burnt out or stuck in a “one sport only” mentality, it might be time to explore new ways of training that bring back the fun and help you stay motivated.

• It’s OK to try different things. Whether it’s a different sport or mixing up your running routine, variety is not just good for your body—it’s great for your mind too.

  
  

Want More?If this episode resonated with you, make sure to subscribe to The Running Explained Podcast for more conversations on how to make running and fitness enjoyable, sustainable, and rewarding. And if you’re stuck in a training routine that feels more like a chore than fun, share this episode with a friend who might be looking for a change!

Research and production assistance by Sophie van Leeuwen

This week on The Running Explained Podcast, we’re talking about a different kind of destination—the kind that comes with epic views, cultural immersion, and no clock in sight. I’m joined by Michael Mazzara, CEO of Rogue Expeditions, who’s on a mission to redefine what it means to run and travel.

Michael shares how Rogue Expeditions creates immersive, joy-filled running experiences around the world—think Sahara Desert sunrises, winding trails through the Atlas Mountains, and post-run tajines in Morocco. These trips aren’t about chasing PRs; they’re about community, connection, and experiencing the world on two feet.

We talk about what goes into curating these off-the-beaten-path adventures, how he went from “not a runner” to leading global running trips, and why sometimes the best way to explore a new place… is just to lace up and run it.

Also! I’m beyond excited to share that I’ll be joining Rogue Expeditions in Morocco this November—and you can come too! If you've ever dreamed about turning your run into a passport stamp, this is your chance! runningexplained.com/morocco

In this episode, we dig into:

• How Michael’s unexpected running journey turned into a global adventure business

• The difference between racing and running to explore

• What makes these trips so unique, welcoming, and transformational

• Behind-the-scenes of designing routes in Morocco, Patagonia, and the Dolomites

• Why running can be the best way to see the world

• Tips for preparing for a running trip (spoiler: it’s not about doing 80-mile weeks)

• And more!

Come Run Morocco With Me!
I’ll be heading to Morocco this November with Rogue Expeditions for a week of incredible running, culture, and connection—and you’re invited. Want to be on the interest list? Head to runningexplained.com/morocco for all the info!

Resources & Links:Rogue Expeditions → rougexpeditions.com
Instagram → @rougexpeditions

Stay Connected:Follow me on Instagram → @runningexplained
Coaching, training plans & more → runningexplained.com

Loved the episode? Take 30 seconds to rate, review, and subscribe—it helps more runners find the show and say YES to more adventure!

Research and production assistance by Sophie van Leeuwen

We all know the struggle: you're training hard, you're feeling strong—and then, boom, that injury hits. Whether it’s a sharp pain that stops you dead in your tracks or a lingering ache that just won’t quit, we’ve got you covered in this episode with physical therapist Alyssa Ford, DPT, where we dive into the emotional and physical journey of dealing with running injuries—and how to come out on top!

From understanding overuse injuries to the mental health toll that constant injury battles can take, Alyssa and Elisabeth break it all down, explaining how understanding your body and your training load is key to staying injury-free. This isn't just about pushing through pain—it's about listening to your body, setting realistic expectations, and advocating for yourself when it counts the most.

What You’ll Learn:

• Injuries can happen to anyone: In fact, 80-90% of runners will face injuries at some point—but we're trying to change that! Alyssa explains why this happens and how it’s many injuries are preventable with a smarter approach.

• The emotional toll: Runners are often left feeling isolated, frustrated, and even ashamed of their injuries. Alyssa talks about why it’s okay to feel those emotions and how to heal mentally as well as physically.

• Training load: Overtraining is a huge culprit behind injuries, but it doesn’t have to be. Learn how to manage your training load to prevent injury flare-ups and give your body the rest it craves.

• Strength training and recovery: Strength training isn’t about bulking up—it’s about building a strong foundation to prevent injuries in the first place. Alyssa shares how to safely incorporate strength into your routine without overloading.

• Nutrition matters: Fuel your body with the right nutrients for injury prevention and recovery. Alyssa explains how your diet can be a game-changer when it comes to staying strong and injury-free.

• Becoming resilient: Injuries might slow you down, but they don’t define you. Alyssa offers her resilience tips to help you bounce back, stay motivated, and keep running toward your goals.

Whether you’re struggling with a chronic injury, learning how to cope with the emotional side of being sidelined, or just want to understand how to prevent injuries from the start, this episode has something for every runner. Tune in and learn how to run with confidence, resilience, and the right mindset—because you’ve got this!
Sound Bites:

• “Running is my whole life, but so is my health!”

• “Injuries are going to happen—but they don’t have to control you.”

• “Pain that changes your gait? That’s a red flag, not a badge of honor.”

• “It’s okay to be upset about injuries—you’re human!”

• “Let’s zoom out: your long-term health is WAY more important than any single race.”

• “Don’t wait for the pain to go away—take action early.”

• “Our bodies are resilient—but we have to treat them with care.”

• “Strength training isn’t a ‘maybe’—it’s a MUST for injury prevention!”

Don’t miss this episode—subscribe and share it with your fellow runners, and remember, your body is your most valuable asset. Take care of it! 💪🏃‍♀️

Meet Alyssa FordAlyssa Ford, DPT, is a physical therapist, strength coach, and running coach.  As a clinician and a coach, she's experienced in helping athletes across the injury and performance spectrum.  After talking to SO many runners that had a negative experience in healthcare, were stuck in a cycle of reinjury or even told to “just stop running” she started Resilient Running with the goal of changing how running injuries are managed.

Website: https://www.resilientrunningpt.com/

Instagram: https://www.instagram.com/alyssaford.dpt/

Research and production assistance by Sophie van Leeuwen

Coach Elisabeth is joined by Kallup McCoy, a running coach, personal trainer, marathoner, Ironman, and founder of RezHOPE, a nonprofit supporting individuals in recovery. Kallup’s incredible story of transformation is a testament to the power of resilience, purpose, and community support.

From battling drug addiction at the age of 11 to completing some of the toughest endurance races in the world, Kallup shares how running and ultra endurance sports helped him overcome personal struggles and find healing. He dives deep into his experience running the Trail of Tears, a 600-mile journey across the southeastern U.S. that allowed him to reconnect with his Cherokee roots and reflect on his ancestors' resilience.

Kallup’s upcoming challenge? A 3,000 run across the United States to raise funds for his nonprofit, RezHOPE, and to inspire others facing similar challenges.

In this episode, you’ll learn about:

• Kallup’s journey from addiction to recovery.

• How endurance sports helped him find purpose and healing after years of struggling.

• The significance of running the Trail of Tears and reconnecting with his Indigenous heritage.

• The power of community support and its role in recovery.

• Kallup’s mission to run across America to raise funds for his nonprofit, RezHOPE, and amplify Indigenous voices in sports.

This episode is full of inspiration, hope, and insight into how running can transform not only your body but your entire life.

Links & Resources:

• Follow Kallup McCoy on social media:

  https://www.youtube.com/@recoverylion86

  https://www.instagram.com/_recoverylion86/

• Learn more about RezHOPE: https://www.rezhoperecovery.com/

• Watch the documentary A Runner’s High:

  https://youtu.be/5Vhsk8SKAN8?si=cN67lHeftxjKlAN1

• Donate to RezHOPE: https://www.zeffy.com/en-US/peer-to-peer/kallup-runs-across-america-transcon-run--2025

Thanks for listening! If you enjoyed this episode, please rate and review the podcast on Spotify or your favorite podcast platform. Your support helps us keep bringing inspiring stories to the running community.

About Your Host: Coach Elisabeth is a passionate running coach and the founder of Running Explained. With a goal to simplify the science behind running, Coach Elisabeth helps runners of all levels train smarter and race stronger. Whether you're building your aerobic base, tackling your first marathon, or managing injury, Elisabeth’s approach combines expert knowledge with an empathetic and supportive coaching style. After starting her own running journey after getting sober at 29, Elisabeth has now run six marathons (including qualifying for Boston) and develop a coaching philosophy centered on building sustainable training habits for long-term success. Follow Coach Elisabeth for actionable advice and expert tips to fuel your running journey!

Research and production assistance by Sophie van Leeuwen

In this episode, Coach Elisabeth chats with Jason Fitzgerald, the founder of Strength Running, about how much running volume, i.e. how much you in a week, matters for your goals. They tackle the big questions: Can you really race your best on fewer runs? How important is volume for serious performance? What role does cross-training play in your overall training plan? And, spoiler alert—junk miles don’t exist!

They dive into balancing intensity and volume to become the strongest, fastest version of yourself. Whether you're a beginner or a seasoned marathoner, you’ll leave with actionable tips to boost your running performance (and prevent injury.

Sound Bites:

• “Volume matters for long-term success in running.”

• “There’s no such thing as junk miles.”
• “You can get some benefits from cross-training, but don’t skip your runs.”
• “Intensity is what beginners need to be careful with.”
• “The long run should be a significant part of training.”
• “Faster is NOT always better in training.”

• “It’s just not as fun when you’re pushing too hard all the time.”

• “We cannot copy pro runners; we need a training plan tailored to us.”

• “Sometimes, you need to take a step back to move forward.”

Connect with Jason:

• Website: Strength Running
• Instagram: @strength_running

About Your Host:
Coach Elisabeth is a passionate running coach and the founder of Running Explained. With a goal to simplify the science behind running, Coach Elisabeth helps runners of all levels train smarter and race stronger. Whether you're building your aerobic base, tackling your first marathon, or managing injury, Elisabeth’s approach combines expert knowledge with an empathetic and supportive coaching style. After starting her own running journey with a goal to complete a 5K, Elisabeth went on to run six marathons (including qualifying for Boston) and develop a coaching philosophy centered on building sustainable training habits for long-term success. Follow Coach Elisabeth for actionable advice and expert tips to fuel your running journey!

Research and production assistance by Sophie van Leeuwen

In today’s episode, I’m joined by Caila Yates, RD, a registered dietitian with deep expertise in sports nutrition and eating disorders. Together, we dive into one of the most crucial strategies for marathon runners—carb loading—and why it's so important, especially for those eyeing the Boston Marathon!

Caila walks us through the science behind carb loading, giving us practical tips to implement it, and how to navigate the challenges that come with traveling while maintaining your nutrition plan. She explains why variety in carbohydrate sources is key, shares the benefits of liquid carbs, and breaks down the physical and mental effects of carb loading.

We also talk about common mistakes runners make with carb loading, share personal experiences, and discuss strategies for managing nutrition, particularly for those dealing with a history of disordered eating. Plus, Caila shares great advice on meal planning and dining out before a race, including where to eat in Boston. We also touch on hydration strategies, sodium loading, and how to mentally prepare for late start marathons.

If you're preparing for your next marathon or big race, you’ll want to tune into this episode for all the actionable insights and strategies to fuel your success!

Caila is a registered dietitian and the owner of Steady State Nutrition where she works with athletes and those navigating eating disorders. After working in higher levels of care for ED’s, she now applies her background to helping athletes navigate RED-S, low energy availability, and the prevention and management of injuries. She lives in Boulder, Colorado where she is lucky enough to run, ski, or hike on a regular basis (but values her rest days, too!) 

Website: www.steadystatenutrition.co 

IG: @steadystatenutrition 

Email: [email protected] 

In today’s episode, we’re tackling an exciting and empowering topic that every runner can relate to—how to keep chasing your running goals, no matter how the years go by! The fear of running out of time to achieve your biggest dreams is something most of us have felt at some point. But guess what? Time doesn’t have to be a limiting factor—it can be your ally! Whether you’re wondering if you still have time to get faster or if you can still crush that marathon PR, this episode will inspire you to see your running journey in a whole new light.

Join me and Sara as we dive into the mindset shifts and practical tips that will help you embrace the process, celebrate every step of the way, and keep making progress. We’ll talk about how to set goals that align with where you are right now, how to adjust expectations without giving up on your dreams, and how recovery, consistency, and time management play key roles in achieving your goals. Whether you're 25, 75, or somewhere in between, this episode is all about keeping your running fire burning bright and chasing your big goals with excitement and confidence! Let’s go!

--

Sara is the Founder + head coach of Elevate Your Running, a podcaster, and a dedicated endurance athlete in Boulder, Colorado.

Sara partners with athletes to chase big dreams, break through plateaus, and find joy and flexibility in running and training. She enjoys working with athletes who love running and want to improve the sport.
You can find Elevate Your Running online at elevateyourrunning.com, and on social media at @sayrahrunshappy and @elevateyourrunning (Instagram, Threads). The Elevate Your Running Podcast is available every Thursday on your favorite listing platform.

In today’s episode, we’re diving into the inspiring and emotional journey of Kate Mihevc Edwards, a runner who turned her love for the sport into a career as a physical therapist specializing in running medicine. But her story isn’t just about the miles she’s logged or the strides she’s taken in her profession—it’s about facing life-changing challenges and finding a new way forward.

Kate takes us through her personal and professional evolution, sharing her early experiences as a runner and the pivotal moment when she was diagnosed with ARVC, a rare genetic heart condition. This diagnosis completely shifted her running journey, forcing her to reevaluate what running meant to her and how it could fit into her life. Along the way, Kate opens up about the emotional and physical hurdles she’s had to overcome—self-blame, identity loss, and adjusting to a new reality with health limitations.

It’s a deeply personal episode that sheds light on the complexities of running with health challenges and how mental health plays a crucial role in recovery.

But it’s not all heavy stuff! Kate also shares the exciting work she’s been doing, including the app she developed to help runners connect with resources and stay supported in their journeys, no matter what stage they’re at. She’s a powerhouse when it comes to bringing awareness and building community for runners who need it most.

This conversation is a must-listen for anyone who's ever faced a setback, big or small, in their running journey—and for those who want to better understand the mental and physical side of navigating health challenges. Kate’s story is a beautiful reminder that even when our path takes an unexpected turn, we can still find ways to thrive.

Meet Dr. Kate Mihevc Edwards PT, DPT, OCS:

Dr. Kate Mihevc Edwards PT, DPT, OCS is a physical therapist, author, speaker, and educator dedicated to broadening the understanding of how we treat and care for runners. With over 15 years of experience helping thousands of athletes, she’s passionate about shifting the culture of running, which often focuses too heavily on physical performance and race outcomes.

While runners and those who care for them commonly define success through speed or race results, Kate knows that success goes far beyond the body’s performance. The culture of running can sometimes lead to injury, health concerns, and confidence issues. Through her own personal journey, navigating both her own injuries and health struggles, Kate has learned that an athlete’s true success is about more than just their sport.

• https://www.fastbananas.com/

• https://www.katemihevcedwards.com/

About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠ 📢 Follow on Instagram: ⁠@runningexplained

Get ready for a deep dive into the hottest trends in running for 2025! Coach Elisabeth teams up with running journalist and coach Ashley Mateo to explore all the exciting advancements happening in the world of running technology, nutrition, and gear. From the latest gadgets to fueling strategies that actually work, this episode is packed with insights that will level up your running game!

Ashley, based in Colorado, brings her expert perspective on how running gear is evolving and why hydration and nutrition are now more personalized than ever. The tech is impressive, but the fundamentals—like getting enough sleep, fueling properly, and moving consistently—are still just as crucial to every runner’s success. Ashley and Coach Elisabeth break it all down in a way that’s easy to understand and super motivating!

Key takeaways you won’t want to miss:

• Wearable tech is getting smarter, but don’t let it overwhelm you—balance it with body awareness!
• Hydration and fueling strategies are becoming super personalized (say goodbye to one-size-fits-all plans!).
• Running shoes are getting a major upgrade—comfort is king, but there’s more to it than just the marketing.
• Critical thinking is your best tool for cutting through the noise of misinformation in the running world.
• Sustainability is the new standard in running gear, and race safety is top of mind as we deal with climate change.
• Run clubs are exploding in popularity, creating more community, connection, and inclusivity than ever before!
• We’re challenging the “no days off” mentality—rest and recovery are where the magic happens.

This episode is packed with all the running buzz you need to stay ahead of the curve in 2025. Whether you're a seasoned runner or just getting started, Ashley and Coach Elisabeth have actionable tips to help you keep improving, feeling great, and enjoying every step of your journey.

Meet Ashley Mateo:

• https://www.ashleymateo.com
• https://www.instagram.com/ashleymateo

Don’t forget to hit subscribe and tune in next week for more expert insights, motivation, and everything you need to keep crushing your running goals!

--

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠

📢 Follow on Instagram: ⁠@runningexplained