The Running Explained Podcast

Епизоди

• Trail & Ultra Running 101: Community, Mud, and Why Nobody Asks Your Finish Time 11.06.2026 1ч 1мин

  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 GuamWhy 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 yearWhat 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 trailsWhat road runners can steal from trail culture: efficient walking, gut training (~60g carbs/hour), and letting go of pace obsessionThe "golden hour": why ultra finish lines save the biggest celebrations for the final finishersJustin's best advice ever received, courtesy of his wife's mid-race text messagesJustin 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 platformsEnjoyed 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 IGNick IGEmail - Hello@runningexplained.comReady 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!Training Plans
• Who Are You Really Racing? Chip Times, Cheating, and the Integrity of Running 04.06.2026 47мин

  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 todayAmanda IGNick IGEmail - Hello@runningexplained.comReady 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at www.runningexplained.com
• The Off-Season Is Part of Training, How to Recover & Rebuild After a Big Race 21.05.2026 51мин

  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 lastWhy jumping immediately into another training block can backfireHow to identify weaknesses from your last cycleWhat “base building” really meansWhy runners need seasons, not constant grindingHow to avoid burnout while still improvingThe difference between maintaining fitness and building long-term fitnessWhy your easy pace and workout paces don’t define your potentialThis 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 - Hello@runningexplained.comReady 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at www.runningexplained.com
• Motherhood, Ultras & Letting Go of Perfection with Francesca Barbetta 14.05.2026 57мин

  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 runningManaging mom guilt while prioritizing trainingBurnout, recovery, and the pressure to constantly “do more”The importance of fueling, sleep, and realistic trainingWhy progress in running is never linearLearning to adapt training around real lifeThe emotional lessons Francesca learned during this training cycleHow running helped her reconnect with faith, peace, and perspectiveThis 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: Follow the show:Instagram Running Explained: Follow Amanda Follow NickIf you enjoyed this episode, make sure to follow, rate, and review the podcast to help more runners find us.
• ADHD, Anxiety, and Running: What No One Talks About with Mary Johnson 07.05.2026 1ч 8мин

  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 neurodivergenceMary 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 IGNick IGEmail - Hello@runningexplained.comReady 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at www.runningexplained.com
• Men’s Mental Health in Running: Breaking the Silence with Jason Bahamundi 30.04.2026 1ч 16мин

  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 strugglesThe hidden signs of burnout, overtraining, and disordered behaviorsWhy community and honest conversations matter more than everWhat men can do to better support each other and create safer spaces in runningThis 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 WebsiteAmanda IG⁠⁠Nick -IG⁠ Email - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at www.runningexplained.com
• Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney) 23.04.2026 1ч 6мин

  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 raceThe biggest post-race nutrition mistakes runners makeWhy carbs matter more than you think for recoveryWhat to eat in the first 30–60 minutes after finishingHow to fuel if you don’t feel hungry post-raceRecovery strategies if you have another race coming upWhy “eating less because you’re running less” is a mistakeThe role of hydration, sodium, and inflammation in recoveryPractical, real-world examples of what to eat after a raceRecovery 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 IGAmanda IGNick -IG Email - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at www.runningexplained.com
• If We Could Start Running Over, We’d Do These 6 Things Differently 16.04.2026 54мин

  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 performanceThe truth about the “finish line feeling” and why it doesn’t lastWhy perfect training doesn’t exist (and what matters instead)How underfueling impacts energy, performance, and recoveryThe importance of balance in training and lifeWhy recovery, sleep, and time away from running are criticalThis 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 ListAmanda IGNick IGEmail - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!Learn more about all of this at Running Explained
• Race Day Prep: The Complete Blueprint to Run Your Best Race 09.04.2026 1ч 4мин

  Race day doesn’t start at the starting line. It starts with how you prepare.In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about race day prep, from logistics and fueling to mindset, pacing, and recovery. Whether you're running a 5K, 10K, half marathon, or marathon, this episode gives you a complete race day blueprint so you can show up calm, confident, and ready to execute.If race mornings stress you out, if you’ve ever forgotten something important, or if you just want to perform at your best, this episode walks you through exactly how to eliminate the chaos and focus on what matters.This is the exact framework we use with our athletes to help them race smarter and perform better.If you want to stop guessing and start racing with a plan, this episode is for you.Listen, learn, and take control of your next raceThis episode is sponsored by Wahoo and their hit ⁠KICKR RUN TREADMILL ⁠ 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!00:00 Intro01:00 Race day overview and mindset03:00 Logistics: bib pickup, parking, course planning10:00 Course strategy and aid stations17:00 Race week workouts and tapering20:00 Carb loading explained28:00 Pre-race activities (what to avoid)34:00 Sleep and recovery strategies38:00 Final race day tipsAmanda- https://instagram.com/amanda_katzz/?hl=enNick -⁠ ⁠https://instagram.com/nklastava/?hl=enEmail - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right training plan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at www.runningexplained.com
• Injured, Not Broken. How Runners Rebound after Setbacks w/ Carrie Jackson & Cindy Kuzma s6e10 02.04.2026 1ч 12мин

  This episode of the Running Explained Podcast dives into one of the most overlooked parts of running performance: the mental and emotional side of injury. Coach Nick is joined by journalist and runner Cindy Kuzma and mental performance coach Carrie Jackson to unpack what really happens when runners get injured and why it is far more than just a physical setback.Together, they explore how injuries impact identity, confidence, and motivation, and why so many runners struggle to slow down or step away from training. The conversation highlights the emotional complexity of injury, including surprising feelings like relief, frustration, and even grief, while also addressing the challenge of rebuilding trust in your body during recovery.00:00 Introduction to the Conversation02:29 Understanding Injuries in Runners05:26 The Emotional Impact of Injuries08:21 Mental Challenges of Injuries10:54 Building Resilience Before Injury13:56 The Struggle to Slow Down16:42 Identity and Injury19:56 The Role of Comparison in Running22:41 Identity Loss and Its Impact on Athletes24:46 Identity and Athleticism29:23 Navigating Injury and Recovery38:47 Mental Tools for Injury Management45:59 Staying Connected to Your Athletic Identity51:21 The Importance of Coach-Athlete Communication During Injury53:19 Finding Joy and Purpose in Sport54:44 Understanding Injury as Part of the Athletic Journey56:21 Transforming Adversity into Growth58:14 Building a Supportive Community for Injured Athletes59:53 Advice and Insights from Experienced Coaches01:05:43 Breaking Stigmas in Mental Health and Sports01:08:23 Connecting with Coaches and ResourcesCarrie Jackson is a performance and mental training expert, a Certified Mental Performance Consultant, listed provider in the USOPC Mental Performance Directory, and the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She’s one of the world’s foremost authorities on the mental and emotional challenges of recovering from injury. She co-authored the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, and is the co-host of the widely regarded podcast The Injured Athletes Club.Cindy is a freelance journalist with bylines in Runner’s World, SELF, The New York Times, and more. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart (with Neely Spence Gracey) and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries (with Carrie Jackson); she co-hosts the Injured Athletes Club podcast and is on the leadership team of Starting Line 1928, an oral history project documenting the lived experiences of female distance running pioneers. She lives and runs in Chicago.Cindy Website Carrie Website -Rebound Amanda IGNick -IGEmail - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppNot sure talk our Training Plan Quiz to find the right trainingplan for you!https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4cLearn more about all of this at Running Explained
• Late Start? You're Not Behind! Chasing Olympic Dreams w/ Gabi Rooker s6e9 26.03.2026 58мин

  What if you didn’t start running until adulthood… and still went Pro?In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey from lifelong gymnast to elite marathoner. Gabi didn’t grow up running, didn’t follow the traditional path, and didn’t have it all figured out early on. Instead, she found running later, leaned into the process, and built her way to the top.We talk about what it really takes to go from beginner to professional, how community (like Mill City Running) can shape your trajectory, and why being a “late bloomer” might actually be your biggest advantage.Gabi also opens up about the realities behind the scenes of elite running, including balancing a career as a physician assistant, navigating injuries, undergoing IVF and surgery during a training cycle, and managing the pressure of competing at the highest level.This conversation goes beyond training and performance. It’s about identity, resilience, and redefining what’s possible in your running journey.If you’ve ever felt like you started too late, this episode will change how you see your potential.This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL 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!(00:00) Introduction to Gabi Rooker(01:36) Gabi's Athletic Journey: From Gymnastics to Running(05:21) Finding Community in Running(10:35) Impact of ICE on the Running Community(19:52) Challenges in Competitive Running(23:41) The Nike Dreamweaver Program and Its Impact(30:42) Navigating Injury and Embracing Curiosity in Training(35:48) The Journey of a Late Bloomer in Running(37:56) Balancing Professional Life and Athletic Aspirations(45:57) Facing Health Challenges and Future Family Planning(50:02) Preparing for the Boston Marathon: Lessons Learned(53:44) Rapid Fire Questions: Insights and SurprisesGabi Rooker is a professional marathoner for Nike and a physician assistant. She holds a personal best of 2:24:29 set at the Chicago Marathon in 2024. Gabi is part of the Mill City Running race team. She is coached by her husband, Alex Rooker. They live in Minneapolis, MN with their two dogs, Naot and Felix. Gabi works at M Health Fairview at the University of Minnesota in the department of internal medicine.Gabi InstagramNick IG Amanda IGEmail - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppLearn more about all of this at RunningExplained.com
• Women in Sports Media and Running Storytelling w/ Ashley Mateo and Olivia Witherite 19.03.2026 1ч 2мин

  In this special Women’s History Month episode of the Running Explained Podcast, Coach Nick and Coach Amanda sit down with Ashley Mateo (RunHer Magazine) and Olivia Witherite (OnBase Collective) to explore the evolving landscape of women’s running and sports media.They dive into storytelling in the sport, the rise of women-led platforms, and why representation, fair pay, and media coverage still need major progress. From building brands to navigating the influencer era, this conversation unpacks what’s working, what’s broken, and where women’s sports are headed next.Are you part of a Run Club that has helped you feel included. One that is giving back to it's community and making it a better place. One that has helped you love running more? We want to feature some of the run clubs who are doing just that, making running a better place in their communities. So submit your run club here at this link Run Club Submission(00:00) Introduction to Women in Sports(03:33) Personal Journeys in Running(06:14) The Shift from Participation to Influence(09:19) The Importance of Print Media(12:14) Building OnBase Collective(15:07) Creating and Controlling the Narrative(18:03) Financial Independence in Women's Sports(20:50) The Role of Community Support(23:47) The Popularity of Women's Running(26:52) Camaraderie in Women's Running(29:34) Frustrations in Running Media(32:34) The Future of Women's Sports(41:20) Media Literacy in Sports Content(44:24) Gender Representation in Sports Media(47:38) The Role of Influencers in Running Media(50:19) Brand Responsibility in Sports Marketing(51:04) Addressing Online Harassment in Sports(54:29) Empowering Women in Sports MediaOlivia Witherite is an amateur runner and social media marketer in the running space based in Brooklyn. She took up running in her late 20s and hasn't looked back since. Currently, she runs with both the Brooks Running Collective and Dashing Whippets Running Team. She is the owner of On-Base Collective, a social media strategy and brand marketing agency, and currently is the head of content at ATHLOS, an innovative women's Track & Field league.Olivia Instagram - Ashley Mateo is the founder and editor of RUNHER Magazine. Her writing has appeared in The Wall Street Journal, Runner's World, and TIME. She is also a certified running coach based in Denver, CO.Ashley Instagram Nick's InstagramAmanda's InstagramEmail - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppLearn more about all of this at RunningExplained.com
• How to Rehab and Return to Running After Injury w/ Dr. Vicky Sekely 12.03.2026 1ч 16мин

  Check out our Free 8 Week 5k Guide! - https://runningexplained.myflodesk.com/l5xeag2tjnIn this episode, Coach Amanda and Coach Nick have Dr. Vicky Sekely on the Running Explained Podcast as she shares expert insights on running injuries, physical therapy, gait analysis, and the impact of social media on running culture. Discover practical advice for injury prevention, effective rehab strategies, and how to navigate the running industry responsibly.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!(00:00) Introduction to Guest(06:21) The Role of Physical Therapy in Running(18:19) Understanding Running Gait and Its Misconceptions(31:45) The Epidemic of Running Injuries(36:22) The Influence of Social Media on Running Practices(36:51) The Reality Behind Viral Content(40:02) The Importance of Community and Identity(41:14) Responsibility in the Running Community(47:20) Navigating Injury Rehabilitation(53:01) Progressing Beyond Physical Therapy(01:01:44) Understanding the Healthcare System(01:07:00) Personal Insights and AdviceVictoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. Vicky's IG Amanda's InstagramNick's InstagramEmail - Hello@runningexplained.com🚨 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 goalsNot ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access toall Training Plans available in The Run Club AppLearn more about all of this at RunningExplained.com
• The Hidden Struggles of Endurance Athletes with Stephanie Roth-Goldberg 05.03.2026 1ч

  In this episode, Coach Amanda and Coach Nick explore the complex relationship between endurance sports and eating disorders with psychotherapist Stephanie Roth Goldberg. We discuss signs, prevention, and how coaches and athletes can foster healthier practices. We talk about the difference between disordered eating and eating disorders and how we can all work together as a team to help support athletes as they work through these issues.(00:00) Introduction to the Podcast and Guest(04:31) Understanding Eating Disorders in Endurance Sports(07:14) Disordered Eating vs. Eating Disorders(10:16) The Impact of Eating Disorders on Athletes(12:57) Recognizing Signs of Disordered Eating(16:11) The Role of Coaches in Athlete Health(18:59) High Performance and Mental Health(21:47) The Importance of Proper Nutrition(24:49) Social Media's Influence on Eating Habits(27:32) Resources for Healthy Eating(33:44) Understanding Healthy Training from a Psychological Perspective(39:29) Navigating Medical Clearance and Recovery in Sports(51:20) Seeking Help: When to Consult a Therapist or Dietitian(55:00) Personal Insights: Advice and Surprises in TherapyStephanie Roth-Goldberg is a psychotherapist and Eating Disorder Specialist with a private practice in NYC and Montclair NJ. Stephanie works has a speciality working with athletes who are struggling with disordered eating and eating disorders. She also works with people who want to improve their relationships, have a healthier inner world and understand themselves better. She is a mom to two young children and a marathoner. Stephanie's InstagramWebsiteAmanda's IG Nick's IG Email - Hello@runningexplained.com🚨 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 goalsNot 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 AppLearn more about all of this at Running Explained.com
• Caring is Cool - A Discussion of Excellence with Author Brad Stulberg 26.02.2026 57мин

  In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava engage in a deep conversation with New York Times Bestselling author Brad Stulberg about his latest book, 'The Way of Excellence.' They explore the true meaning of excellence, the importance of caring deeply about one's pursuits, and the value of community in achieving goals. Brad shares insights on the journey of personal growth, the significance of values in goal setting, and the necessity of embracing discomfort. The discussion also touches on the impact of social media on our perceptions of success and the importance of maintaining integrity in the pursuit of growth.This episode is sponsored by Wahoo and their KICKR Run Treadmill   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!(00:00) Introduction to the Guest Brad Stulberg(04:02 )The Journey of Writing and Coaching(05:21) Understanding the Arrival Fallacy(08:14) The Process Over Outcomes Philosophy(10:59) Defining Excellence and Its Misconceptions(14:00) Aligning Goals with Personal Values(17:12) The Importance of Caring and Vulnerability(21:04) Building a Supportive Community(26:58) The Concept of the Humble Badass(30:03) Navigating Extremes: The Middle Ground(36:28) The Myth of Balance: Embracing Seasons of Life(44:05) Sitting with Discomfort: The Path to Mental Toughness(52:27) Final Thoughts: Advice and Insights from BradBrad Stulberg is author of the New York Times bestseller The Way of ExcellenceBook Link - The Way of Excellence Amanda's InstagramNick's InstagramEmail - Hello@runningexplained.com🚨 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 goalsNot 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 AppLearn more about all of this at Running Explained.com
• The Highs & Lows of Competitive Running with Professional Runner Erika Kemp |s6e4 19.02.2026 56мин

  In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for aspiring runners and encourages listeners to focus on their unique journeys.(00:00) Meet Erika Kemp: A Professional Runner for Brooks(03:37) Erika's Journey: From Multi-Sport Athlete to Marathoner(08:26) Transforming the Relationship with Running(16:00) The Experience of Being a Competitive Runner(21:58) Reflections on the 2025 World Championships(28:15) Preparing for the Boston Marathon(36:26) Finding Balance in Running and Life(44:51) Embracing Individual Journeys in RunningErika Kemp is a Professional Runner for Brooks who currently holds the Marathon record for fastest American-born Black woman running a 2:22. She is a two-time U.S. champion (15k and 20k distances) who currently trains out of Providence, R.I. She is currently training for the Boston Marathon this April.Instagram - https://instagram.com/imtinyrik/?hl=enAmanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Email - Hello@runningexplained.com🚨 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 goalsNot 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 AppLearn more about all of this at www.runningexplained.com
• Fueling for Spring Races: Insights from Holley Samuel 12.02.2026 1ч 2мин

  In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation emphasizes the need for a balanced approach to nutrition, moving away from rigid diets and focusing on individual needs and performance.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!(00:00) Today's Guest Holley Samuel(05:09) The Importance of Nutrition in Training(15:36) Understanding Low Energy Availability(23:26) The Role of Professionals in Nutrition Guidance(32:38) Challenging the Skinny Equals Fast Narrative(35:14) The Importance of Proper Fueling(40:38) Redefining Success in Athletics(42:56) Pre-Run Nutrition Strategies(53:48) Fueling for Longer Runs(58:55) Rapid Fire Insights and AdviceHolley Samuel is the founder and owner of Holley Fueled Nutrition, a sports nutrition practice team of dietitians dedicated to helping runners learn how to fuel their bodies. She is a sports dietitian, certified personal trainer, runner, and lives in New Hampshire with her husband, son, and chocolate lab. Fueling people to perform at their highest level in sport and in life is her passion.Holley's WebsiteHolley's InstagramAmanda's InstagramNick's InstagramEmail - Hello@runningexplained.com🚨 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 goalsNot 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 AppLearn more about all of this at RunningExplained.com
• s6/e2 Who Gets to Run Freely? with Alison Mariella Désir 05.02.2026 1ч

  In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava welcome Alison Mariella Désir, author of 'Running While Black'. They discuss the importance of freedom of movement, the challenges faced by Black and Brown runners, and the significance of creating inclusive running communities. Alison shares her journey into running, the founding of Harlem Run, and her experiences as a mental health therapist. Alison also chats about her PBS TV Show: Out and Back. The conversation also touches on accountability and allyship within the running industry, emphasizing the need for empathy and curiosity in understanding diverse experiences.(00:00) Introduction to Alison Mariella Désir(03:31) Freedom of Movement and Safety in Running(06:26) Allison's Journey to Running and Community Building(10:27) The Impact of Harlem Run and Inclusivity in Running(16:08) Understanding Surveillance and Safety in Running While Black(19:12) Empathy, Curiosity, and Conversations about Race(23:00) Allison's PBS Show: Out and Back(29:45) Climbing Kilimanjaro and Community Empowerment(34:07) Overcoming Fear and Taking Action(36:45) The Role of Accountability in Achieving Goals(38:33) The Therapeutic Journey: Insights from Therapy(46:55) Accountability and Allyship in the Running Community(54:10) Empowerment and Community EngagementAlison Mariella Désir is multi-talented: a founder, a doer, an activist, a connector, a visionary and an unapologetically straightforward communicator with a passion for movement, mental health, and racial equity. Alison got her start in the running and outdoor industry unintentionally, after seeing a Black friend train and complete a marathon. Inspired, Alison went on to run her first marathon and discovered that she had found a powerful tool to manage her depression. She’s been working to share the transformational power of running and movement ever since.WebsiteInstagramPBS ShowAmanda IGNick IGEmail - Hello@runningexplained.com🚨 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 goalsNot 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 AppLearn more about all of this at www.runningexplained.com
• s6/e1 8 Proven Ways to Make Your Running Routine Last 29.01.2026 1ч

  In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help listeners enjoy their running journey and stay motivated throughout the year.(00:00) Welcome to Season 6(05:27) Proven Ways to Sustain Your Running Routine(11:16) Start Small for Big Wins(14:05) Set Realistic Goals Based on Your Life(23:20) Stacking Habits for Success(31:20) Consistency Over Metrics(33:42) The Importance of Consistency(35:43) Mindset Matters: Overcoming Mental Barriers(38:29) Setting Process Goals for Success(43:46) Flexibility in Training Plans(49:42) The Role of External AccountabilityAmanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Through Running Explained, We offer 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, our guidance will help you train smarter, race stronger, and love the journey.📲 Learn more at www.runnningexplained.com📢 Follow on Instagram: @runningexplained
• Passing the Baton: The Next Era of Running Explained 11.12.2025 8мин

  In this episode, Amanda Katz and Nick Klastava introduce themselves as the new hosts of the Running Explained podcast, taking over from Elisabeth. They discuss their excitement for the upcoming season, their vision for the podcast, and their commitment to making running more accessible and enjoyable for all listeners. The hosts emphasize the importance of community and invite feedback from listeners as they transition into this new chapter.Amanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Email - Hello@runningexplained.com🚨 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!