WHAT and HOW MUCH to eat as a runner? Sports Dietitian Cortney Berling (@eatwell.runbetter) joins the show to discuss the "Athlete Plates" tool for runners and how to figure out your nutritional needs from day to day!
FIND THE PLATES HERE

 What are the Athlete Plates?
 Easy/Rest Days
 Moderate Days
 Heavy Days
 WHEN you need the different days
 Why running messes with sensations of hunger & fullness
  Learning to eat intuitively as an athlete
  The role of fat & fiber
  Liquid calories
  Marketing & nutrition
  and more!



s2/e32 Understanding "The Athlete Plates" with Cortney Berling, RD, MPH (@eatwell.runbetter)

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

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!



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




s2/e32 Understanding "The Athlete Plates" with Cortney Berling, RD, MPH (@eatwell.runbetter)

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