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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
The most recent episodes — sign up to get AI-powered summaries of each one.
- Yesterday47 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
- 2 weeks ago51 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
- 3 weeks ago57 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.
- 4 weeks ago1h 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
- Apr 30, 20261h 16m
Men’s Mental Health in Running: Breaking the Silence with Jason Bahamundi
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
- Apr 23, 20261h 6m
Post-Race Nutrition Explained: What to Eat After a Race to Recover Faster (with Sports Dietitian Meg Mahoney)
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
- Apr 16, 202654 min
If We Could Start Running Over, We’d Do These 6 Things Differently
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
- Apr 9, 20261h 4m
Race Day Prep: The Complete Blueprint to Run Your Best Race s6e11
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 race.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
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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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