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by Running Explained
Hosted by multi-certified run coaches and fitness professionals, Amanda Katz and Nick Klastava, The Running Explained Podcast provides actionable insights, expert tips and motivating advice to help you become the best runner you can be. The podcast takes a science-backed approach to running and fitness, offering practical strategies for athletes at all stages of their journey. Whether you're struggling with injury, wondering how to fuel your long runs or trying to nail your race day strategy, the podcast covers expert interviews, listener questions and more.
Latest Episodes
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- 3 weeks ago56 min
RED's Explained, Why Underfueling Doesn't Have a Look w/ Dr. Melissa Lodge
You can run well on too little fuel for a long time. Right up until you can't.This week, Coach Amanda and Coach Nick sit down with Dr. Melissa Lodge (PhD in exercise science and sports nutrition, RD-in-progress, and the mind behind @fed_collaborative) to unpack REDs: Relative Energy Deficiency in Sport. It's one of the most misunderstood, under-screened issues in endurance running, and it does not have a look.We get into why low energy availability sneaks up on runners (intentional and inadvertent), why weight is a terrible way to diagnose it, and the hidden biomarkers worth advocating for on your next blood panel (hi, T3). Melissa breaks down what's actually happening beneath the surface when you underfuel: bone loss, suppressed hormones, disrupted cholesterol, and a body quietly triaging which systems it can afford to keep running.We also cover:Why a "withdrawal bleed" on hormonal birth control isn't a period, and what you lose as a vital signThe adolescent window for bone development that you genuinely cannot get back (essential listening for parents and coaches)Within-day energy deficits, backloading calories, and why "I fueled my long run" isn't the finish lineHow to raise concerns with a teammate or friend without pointing fingersThe carbohydrate revolution in endurance sport, and the trap of nailing one thing while ignoring the other 22 hours of your dayThe throughline, in true Running Explained fashion: nail the basics first. Eat enough, eat often, and stop making fueling harder than it needs to be.Find Melissa on Instagram at @fed_collaborative.This episode touches on disordered eating and bone health. If any of it hits close to home, please reach out to a sports-medicine-informed physician or dietitian.Amanda IG Nick 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 App to find the right training plan for you!
- Jun 25, 20261h 8m
More Salt Isn't the Answer: Summer Fueling and Hydration w/ Stevie Lyn Smith
It's getting hot out there, and your fueling and hydration plan needs to keep up. Registered dietitian and board-certified sports nutritionist Stevie Lyn Smith (fresh off running 460-ish miles from Buffalo to Brooklyn, as one does) joins Coach Nick and Coach Amanda to break down what actually changes when the temperature climbs.We get into why more electrolytes isn't automatically better, the real reason carb-based sports drinks help you absorb water faster, and how to run a simple sweat test at home so you can stop guessing. Stevie walks through her own half Ironman fueling strategy (carbs, caffeine timing, and cooling tricks included), what to grab on course when your gut says no to one more gel, and how to think about caffeine dosing without ending up with heart palpitations on the treadmill.Then we go down a couple of rabbit holes you asked for: iron and ferritin (when to supplement versus when to dig into the why), and peptides (spoiler: the human research is thin, and we aren't rats). Evidence-based, occasionally unhinged, zero filler. Exactly how you like it.Find Stevie on Instagram, stevielynrd.com, and on her podcast Real Fuel with SLS. Grab her book Power Up: A Young Woman's Guide to Winning with Sports Nutrition wherever books are sold.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 App to find the right training plan for you!
- Jun 18, 202652 min
Running Boston at the Back of the Pack: What Really Happens When the Crowds Leave w/ Avelyn
What's it actually like to finish a marathon after the crowds have gone home, the aid stations are packed up, and you're getting moved to the sidewalk at mile 22?This week Coach Amanda and Coach Nick sit down with Avelyn, a proud back-of-the-pack runner who went from zero to three marathons in two years. She takes us inside the Walt Disney World Marathon and the famous balloon ladies, running New York as the crowds thin, and a brutally honest account of Boston: the unspoken bond she formed with two strangers on course, the ugly cry at mile 24, and why she chose gratitude over rage in a race that wasn't built for runners like her.We get into why run-walking is real running, why "faster" and "better" aren't the same thing, how to define success beyond a finish time, and why what's happening in your body is nobody else's business. If you've ever felt too slow for this sport, this one's for you.Avelyn is a Latina, born and raised New Yorker currently living in Atlanta, GA with her rescue pup, Georgia. She started running in February of 2024 with the goal of running her very first marathon. Since then Avelyn has completed three marathons and has built an online community by showing ordinary people that they can do extraordinary things.Amanda IG Nick 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!
- Jun 11, 20261h 1m
Trail & Ultra Running 101: Community, Mud, and Why Nobody Asks Your Finish Time
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
- Jun 4, 202647 min
Who Are You Really Racing? Chip Times, Cheating, and the Integrity of Running
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
- May 21, 202651 min
The Off-Season Is Part of Training, How to Recover & Rebuild After a Big Race
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
- May 14, 202657 min
Motherhood, Ultras & Letting Go of Perfection with Francesca Barbetta
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.
- May 7, 20261h 8m
ADHD, Anxiety, and Running: What No One Talks About with Mary Johnson
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
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About The Running Explained Podcast
Hosted by multi-certified run coaches and fitness professionals, Amanda Katz and Nick Klastava, The Running Explained Podcast provides actionable insights, expert tips and motivating advice to help you become the best runner you can be. The podcast takes a science-backed approach to running and fitness, offering practical strategies for athletes at all stages of their journey. Whether you're struggling with injury, wondering how to fuel your long runs or trying to nail your race day strategy, the podcast covers expert interviews, listener questions and more.
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