Season 5 Wrap-Up

Season 5 is wrapping up a bit early, but don’t worry, Season 6 is coming soon with more great conversations, science, and running wisdom. In the meantime, revisit past episodes or explore everything Running Explained has to offer: Our newsletter The Weekly Stride: https://www.runningexplained.com/Our YouTube channel: https://www.youtube.com/@runningexplained Training plans: https://www.runningexplained.com/plans1:1 coaching options: https://www.runningexplained.com/runcoachingIf you have any suggestions or ideas for next season, DM us or email us at [email protected]. Thanks for being part of our running community!

This isn’t your typical clickbait-y “smash a marathon PR with just 3 runs a week” take. In one of our all-time favorite episodes, we're bringing back an insightful conversation with coach and elite mountain runner Kim Nedeau, who dives into how endurance athletes can thrive with a low run volume, high overall training volume approach.Whether you're managing injury, burnout, or just looking to train smarter, this episode is packed with practical insights for making every mile (and every cross-training session) count.What You'll Learn:What is "low run volume/high training volume" training?Who this training framework is best forManipulating training intensity distribution with lower running volume and higher cross-training volume"But isn't more mileage always better?"How is this framework different from multisport, i.e. triathlon, training?Ways to configure a training week in this frameworkHow we're seeing more competitive and elite runners excel on lower run volume with high training volumeChapters:(00:00) Introduction to Kim Nedeau, CES(07:37) Transitioning to Low Volume Training(11:01) Alternative Training Methods(14:06) Determining Cross-Training Duration & Intensity(20:24) Alternative Training vs Easy Runs in Zone 2(27:51) Running Volume is Relative(31:54) Sustainability in Training(35:47) The Benefits of Alternative Exercise(42:55) Minimum Running Frequency(49:00) The Importance of Consistency(51:24) Measuring Effort in Alternative Training Methods(01:00:23) How to Measure ProgressMeet Kim:Website: https://traininginclined.com/Instagram: https://www.instagram.com/kimnedeau_traininginclined/?hl=en--🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU? If you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!ㅤOur Coaching Include:✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goalsHead to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

In this episode, I sit down with Mike Ko, better known online as Kofuzi, to talk about his evolution from everyday runner to one of the most trusted voices in running shoe reviews on YouTube. We dive into the intersection of gear, performance, and personal preference, and how the right shoes can change everything about your running experience.What You'll Learn:How Kofuzi turned his casual runs into a full-blown content careerWhy there’s no one-size-fits-all approach to running shoesHow to think critically about reviews and gear hypeThe role of comfort, tech, and transparency in today’s running gearWhat to look for when building your own shoe rotationChapters:00:00 Introducing YouTube Creator Kofuzi10:09 Kofuzi’s YouTube Origins: From Runner to Reviewer14:46 Authenticity, Honesty, and Ethics Online19:32 Negative Reviews Online22:29 Individual Preferences with Running Shoes29:49 What to Look For in Running Shoes38:15 Quality vs Quantity43:53 Developing a Shoe Rotation48:09 How Long Do Running Shoes Last?55:16 How Mileage Impacts a Shoe01:05:10 Advancements in Shoe Technology01:12:23 What's Next for Kofuzi and Where to Find HimConnect with Kofuzi:Instagram: instagram.com/kofuziYouTube: https://www.youtube.com/kofuzi--🚨 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 goalsGo to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

We’re back with another fantastic re-run featuring the powerhouse herself, 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!What You'll Learn:What hybrid (or concurrent) training is and how it blends strength and endurance for optimal fitness.How to manage the "interference effect" and fatigue when training for multiple goals.Why strength training is essential for runners for both performance and injury prevention.How to approach fitness with curiosity, NOT perfection.The importance of seasonal training and post-race recovery for long-term health and performance.Why group fitness classes can support your goals but shouldn’t replace focused strength or endurance work.Chapters:(00:00) Introduction to Hybrid Training(03:48) Defining Hybrid Training(11:35) Understanding the Interference Effect(20:30) Training Tolerance and Goal Setting(23:54) Benefits of Hybrid Training(29:59) The Importance of Strength Training for Runners(35:42) Overcoming the Fear of Lifting(44:23) Building Confidence in Strength Training(45:14) Embracing Imperfection in Training(46:47) The Role of Group Fitness Classes(51:30) Understanding Hybrid Training(55:25) Balancing Running and Lifting(01:00:06) The Importance of Recovery(01:04:58) Long-Term Fitness Perspectives(01:09:42) The Process Over Perfection(01:16:11) Finding Joy in the Journey-- Meet AlyssaDr. 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-- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?ㅤIf you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients!ㅤ✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goalsHead to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen

We're bringing back an amazing re-run episode with Coach Nick Klastava from Season 3, and it's just as relevant and inspiring now as it was then. If you enjoy this episode, check out Nick’s other podcast, Between Two Coaches, which he co-hosts with Coach Amanda Katz (also from Running Explained). You can find it on all major streaming platforms.Comparison is the thief of joy... so why do we spend SO much time & energy comparing ourselves to others? To other runners, to other versions of ourselves. Coach Nick Klastava is here this week to help us understand WHY breaking free from the comparison trap is actually one of the best things you can do as a runner, why copying another runner's training isn't very helpful, why paces aren't the be-all-end-all, and what we can all learn from the best of the best.--🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.🎙 Podcast & Blog: Free, accessible, no-BS running education📨 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠Research & production assistance by Sophie van Leeuwen

Dr. Marie Witt is BACK for her fifth time on the podcast (aka the Five-Peat!), and this episode is a little more casual and a whole lot of fun. We’re talking about… well, a little bit of everything:– Gummy bear fueling and why sour candy hits different– What happens when your miles slow way down in the summer heat– Shoes, Hobbiton, Regency costumes, and other delightful detours– The “minimum effective dose” approach to strength training– And why doing less is often the smartest move a runner can makeWe talk about the pressure to do more, what it really means to be consistent, and how to respect your body without losing your goals. And yes, we get a little nerdy, because obviously. It’s us.If you need a reminder that running is supposed to be fun, that you don’t have to earn your worth in mileage, and that play is part of the process... this one’s for you.💥 LAST CHANCE: ROAD TO RACE DAY KICKS OFF AUG 4!If you’re training for the Philly Half or Full and want personalized coaching, a supportive group, expert guidance, and race weekend fun—this is it! Don’t miss your chance to join.👉 runningexplained.com/roadtoraceday—🔗 Links & Resources:Check out her FREE Achilles Recovery Toolkit!Research & production assistance by Sophie van Leeuwen

This week, I'm joined by the one and only Jon Levitt, host of For the Long Run and Long Run Labs, endurance athlete, and resident expert in both running and running-adjacent banter.What starts as a lighthearted chat about favorite running shoes (RIP Pegasus 34), run fuel (blue raspberry forever), and dream races (Tokyo, anyone?) turns into a deeply thoughtful conversation about what it means to push yourself to the edge... and what happens when you go past it.We dive into:🎯 The anatomy of a moonshot: Was the Breaking4 Project to break 4 minutes in the mile by a woman a marketing stunt or a meaningful milestone?🧠 The shared psychology of suffering: Why elite runners and mid-packers alike know what it feels like to “bleed” in the third lap💥 What makes a mile so compelling (and painful) to run and watch🥵 Downhill marathons, Boston qualifiers, and the not-so-free speed myth💬 What we talk about when we talk about toughness, exclusivity, and why not every goal should be easyPlus: a very scientific game of “Strava Caption or Shenanigans,” Taylor Swift references, and a reminder that running a hard mile might just change your life.🧭 Resources & Links:Follow Jon on Instagramhttps://www.instagram.com/jwlevittListen to For the Long Run and Long Run Labshttps://shorturl.at/i7pRU----🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training. From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life and real results🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠⁠runningexplained.com⁠⁠⁠Research & production assistance by Sophie van Leeuwen

We’re going back to basics—because let’s be honest, most runners are still underfueling!In this special anniversary episode, I’m bringing back the very first guest I ever had on the show: Registered Dietitian and running coach Cortney Berling to talk (again) about RUNNING NUTRITION 101! If you’ve ever wondered…Should I eat before my run? Why? When? What??How much fuel do I ACTUALLY need during long runs?Why is post-run fueling so dang hard?And wait... am I underfueling even if I’m not losing weight?This one’s for you.We cover:🥯 Pre-run fueling (yes, even early morning runs!)🔋 In-run fueling strategies & how to train your gut🍳 What post-run nutrition should look like (even when you're not hungry)⚡ Fueling myths that won’t die🧠 Why underfueling might be the real reason you feel overtrained or stuckWhether you’re training for your first 5K or your 100th marathon, this is a conversation every runner should hear.Mentioned in this episode:Cortney’s Instagram: @eatwell.runbetterLearn more at eatwellrunbetter.comOur original episode from Season 1! "s1/e02 Running Nutrition with Cortney Berling, RD" --🏃‍♀️ Running Explained is here to help you run smarter, get faster, and feel more confident in your training.From trusted education to real-world coaching support, we’ve got what you need: no fluff, no gimmicks, just evidence-based guidance that works.🎙 Podcast & Blog: Free, accessible, no-BS running education📨 The Weekly Stride: Your favorite running newsletter📲 The Run Club App: Training plans + strength work in one place📋 Downloadable Training Plans: Built for real life, not perfection 🏅 1:1 Coaching: Personalized guidance with expert support🔗 Start here → ⁠⁠runningexplained.com⁠⁠⁠Research & production assistance by Sophie van Leeuwen

This week, I’m joined by a runner who brings a ton of insight and real-world experience to the table: Dr. Logan Sherman, sports chiropractor, marathon champion, and chairman of the BMW Dallas Marathon.We get into a topic that doesn’t get nearly enough airtime in performance circles: SLEEP. Not just “get more of it,” but why it matters, what it actually does for your body, how to use it as a training tool (not just a recovery tool), and how your wearable data might be telling you more (or less) than you think.Logan shares his journey from being an overweight middle schooler nicknamed "Jelly Roll" to becoming a sub-elite marathoner and 2015 Dallas Marathon champion, and how his relationship with running, racing, and recovery has evolved through different seasons of life.We talk about:Why sleep is foundational for performance, recovery, and injury preventionHow to adjust your training when your sleep is trash (without panicking)What HRV and breath rate can tell you about your recoveryUsing data without obsessing over it (yes, even when your Whoop says you're 50% recovered on race morning)The emotional side of race day, sleep anxiety, and learning to let go of perfectionAnd why it’s okay if your fueling sometimes looks like mac & cheese off your kid’s plateIf you’ve ever struggled with balancing sleep, life, and training, Logan's perspective is one you're going to appreciate!Research & production assistance by Sophie van Leeuwen

In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone! Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this episode is especially for you.I break down everything from acute vs. chronic training load, to how wearable devices, like your Coros running watch, calculate your load using things like "TRIMP" and heart rate, and to how to use heart rate variability (HRV) as a recovery gauge. We’re talking spreadsheets, ratios, metrics, and yes: how your “just right” is totally different than someone else’s!What training load actually means (and what it doesn’t)How to avoid the dangers of "too much too soon" (even if your mileage says you should be OK)Why intensity (and training intensity distribution) is more important than distance aloneHow the acute:chronic ratio of your training load tells you when you’re on the onramp to the highway to the danger zoneWhat the 10% “rule” misses (and why it’s not always that simple!)The difference between “I ran 10 miles!” and “I worked HARD for 10 miles!”Tools like TRIMP, TSS, and HRV: what they tell you and how I use themThe deets on my own quick & dirty training load spreadsheet before I had fancy toolsWhy managing training load is especially important for self-coached runners!!TOP SOUNDBITES:“Your body doesn’t track distance; it tracks stress.”“That hero week you’re so proud of? It might be the reason you need a nap for the next 10 days.”“This is about learning what ‘just right’ looks like for you—because too much breaks you, and too little stalls you.”--------------------🌟 This episode is brought to you by my friends at Coros, who make amazing watches ⌚ that have all the tools you need (with none of the fluff) to manage your training like a pro, no matter WHAT your goals are! If you're looking to upgrade (or you’re just tired of guessing), check out the Coros Pace 3 (that's what I wear!), and don't forget to use code RUNEXP at checkout for a FREE second strap when you buy your watch! 🌟🖱 Coros.com---------------Join the Patreon: patreon.com/runningexplained for bonus episodes, book club, and more!Join the Road to Race Day: Philly team if you’re training for the Philadelphia half or full marathon!Curious about HRV or training load tools? I’m always happy to chat more—DM me on Instagram or shoot us an email!Research & production assistance by Sophie van Leeuwen