s3/e40 “Food in Your Pocket and Hydration in Your Bottle" with Dr. Stacy T. Sims, MSc, PhD

Forward-thinking international exercise physiologist and nutrition scientist Dr. Stacy Sims, MSc, PhD joins the show today for a wide-ranging conversation about fueling, hydration, and optimizing performance for female endurance athletes! In this episode, we cover...</p> <ul> <li>Getting past focusing on weight loss and body recomposition as "the magic solution"</li> <li>The issues with intermittent fasting for female athletes</li> <li>What about utilizing low carbohydrate diets to force an increase in using fatty acids for fuel (i.e. fat burning or "fat adaptation")</li> <li>The problem with "cycle syncing" training programs</li> <li>How funding for research works and potential issues with bias; do we need to be concerned about WHO is funding research?</li> <li>Should you be worried about "becoming reliant" on carbohydrates for fuel when you run?</li> <li>Different forms of carbohydrate: let's talk about fructose, sucrose, glucose, performance fuel products, and more</li> <li>How does dehydration affect performance for women vs men?</li> <li>Figuring out your hydration needs</li> <li>Current research Dr. Sims is most excited about</li> <li>And more!</li> </ul> <br /></p> <strong>This episode is sponsored by Previnex! Try the probiotic that Coach Elisabeth takes daily for her own gut health, and save 15% using code RUNEXP on your first order from </strong><a href="Previnex.com" rel="noopener noreferer" target="_blank"><strong>Previnex.com</strong></a><strong>!</strong></p> --</p> <br /></p> STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.</p> She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.</p> With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (<a href="https://www.drstacysims.com/booksandmore" rel="noopener noreferrer" target="_blank">ROAR</a>) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous <a href="https://www.ted.com/talks/stacy_sims_women_are_not_small_men_a_paradigm_shift_in_the_science_of_nutrition" rel="noopener noreferrer" target="_blank">"Women Are Not Small Men” TEDx talk</a>.</p> Her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named:</p> <ul> <li>One of the top 50 visionaries of the running industry (2015) by <a href="https://www.dmsesports.com/press-coverage/the-50-most-influential-people-in-running" rel="noopener noreferrer" target="_blank">DMSE Sports</a>.</li> <li>One of the top 40 women changing the paradigm of her field (2017) by <a href="https://www.outsideonline.com/2172816/future-female-and-these-40-women-are-proof" rel="noopener noreferrer" target="_blank">Outside Magazine</a>. </li> <li>One of the top four visionaries in the outdoor sports industry (2017) by Outside Magazine - Genius Issue (no electronic version but <a href="https://www.facebook.com/watch/?v=255319258814532" rel="noopener noreferrer" target="_blank">here is the proof</a>).</li> <li>One of the top four individuals changing the landscape in triathlon nutrition (2017) by <a href="https://www.triathlete.com/byline/dr-stacy-sims/" rel="noopener noreferrer" target="_blank">Triathlete Magazine</a></li> </ul> Dr. Sims has published over <a href="https://scholar.google.com/citations?user=xrYMd00AAAAJ&hl=en" rel="noopener noreferrer" target="_blank">70 peer-reviewed papers</a>, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. </p> Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (<a href="http://www.drstacysims.com/" rel="noopener noreferrer" target="_blank">www.drstacysims.com</a>) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. </p>

00:54:40

s3/e39 Your Knees & Running PART 2 with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc)

YOUR KNEES AND RUNNING, PART TWO with Dr. Lauren LaPierre, DPT (@thepersonalizedrunningdoc). Thought we'd covered it all last season? Nope!</p> -No, running still isn't bad for your knees</p> -How is it that we sometimes experience whole-joint soreness in the knees?</p> -Risk factors for knee injuries</p> -Isometric exercises to address knee pain</p> -Stabilization of the knee joint: understanding the role of the adductors</p> -How to harness the power of eccentric exercises to improve your running</p> -Is it OK to let my knees go past my toes when I'm strength training?</p> -Are we doing ourselves a dissevice in how we talk about having "good knees" or "bad knees"?</p> -Different rates of development for muscles vs. tendons vs. ligaments, etc</p> -If strength takes so long to develop... how come I can rapidly increase how much I can handle when I first start lifting weights?</p> -Why PRs aren't the only measure of improvement</p> -How to use injury as an growth opportunity</p> -"Offensive" vs "defensive" strength training as a runner</p> -And more!</p> </p> Dr. Lauren LaPierre is a doctor of physical therapy by trade, runner rehab specialist and running coach! Dr. Lauren personally has over a decade of competitive running experience, competing throughout high school and later for the University of Rhode Island as a Division I athlete. Her personal journey with running is the reason she went to PT school and later started her business, The Personalized Running Doc.</p> Her mission is to help other runners overcome training-related injuries when all else has failed, empowering them to continue running for themselves and crushing their goals as they do. Since 2020, her comprehensive approach and hybrid training model have helped runners all over the world return to running pain-free and reach their maximum running potential!</p> <br /></p>

01:14:31

s3/e38 Bone Health & Bone Stress Injuries with Dr. Stephanie Mundt, PT, DPT, OCS, CSCS

BONES! Literally what holds us upright. So what do we runners need to know about our bones, bone health, and bone stress injuries? Dr. Steph Mundt, PT, DPT, OCS, CSCS (@stephmundt.dpt) joins the show today to teach us about...</p> <br /></p> What are our bones made of and how do they get stronger?</p> Who is at higher risk of bone stress injuries?</p> What is "good bone health" and how can we work towards it?</p> Understanding bone mineralization and bone density</p> How to read a DEXA scan for runners</p> Considerations for runners with osteopenia or osteoporosis</p> Bone stress injuries: what you need to know</p> Different types of bone stress injuries</p> Diagnosing bone stress injuries</p> Why the timeline for return to run from bone stress injuries is what it is</p> Why running alone isn't enough to improve bone health</p> AND MORE!</p> <br /></p> <strong>This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on </strong><a href="https://www.previnex.com/">⁠⁠⁠<strong>previnex.com</strong>⁠</a> Dr. Steph Mundt is a physical therapist and running coach in Tempe, AZ. Her business <a href="https://www.volantept.com/" rel="noopener noreferer" target="_blank">Volante PT & Performance</a> specializes in the rehabilitation & coaching of runners with a particular emphasis on bone stress injuries, hip labral tears, and eating disorders. Steph struggled with an eating disorder in high school and college resulting in recurrent bone stress injuries throughout her running career. These experiences led to a strong desire to learn more about bone stress injuries and eating disorders and elevate care for individuals recovering from them. She is a Board-Certified Orthopedic Clinical Specialist, Certified Strength & Conditioning Specialist and is currently working towards becoming a Certified Eating Disorder Specialist. Steph is passionate about helping runners regain trust in their bodies and establish a fulfilling and sustainable relationship with movement. </p>

01:09:49

s3/e37 Bulletproof Your Hips with Dr. Sarah Louie PT, DPT, COMT, FAAOMPT

Owwwww my hips hurt! Hip pain in runners is not uncommon, and physical therapist Dr. Sarah Louie joins the show to talk about hips, running, and what you need to know to "bulletproof" your hips as a runner!</p> -What are some misunderstandings runners have about hip injuries?</p> -The form and function of how our hips work</p> -Why you need more than clamshells to bulletproof your hips</p> -Ruling out bone stress injuries</p> -Injuries from morphology differences</p> -Strength training that WORKS for stronger hips</p> -Considerations for pregnant and post-partum runners</p> -Asymptomatic labral tears: what next?</p> -And more!</p> Sarah Louie is a Fellowship Trained Doctor of Physical Therapy and return-to-run coach who specifically helps women runners with hip pain return to run comfortably and confidently through the EmpowHER Hip Program. </p> https://www.instagram.com/dr.sarah_thehipdoc/</p> </p> <br /></p> <br /></p>

01:05:39

s3/e36 How to Stop Comparing Yourself to Other Runners with Nick Klastava

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.</p> <strong>This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on </strong><a href="https://www.previnex.com/">⁠⁠<strong>previnex.com</strong>⁠</a> </p> Nick Klastava has been a runner on and off for almost 25 years, running in High School and College back in the early 2000's and then taking some time off and finding the sport again in a different more joyful, less pressure-filled way in 2009. Nick's journey has gone from a runner filled with mental blocks that plague all runners to becoming a runner filled with joy and belief in himself and not some numbers. He now helps runners as a USATF/RRCA certified coach at Lift Run Perform to help runners learn to truly believe in themselves, adapt their training to their hectic lives, and become the best runner possible while enjoying the process that is life along the way.</p> INSTAGRAM: https://www.instagram.com/nklastava</p> WEBSITE: https://liftrunperform.com/pages/about#nick</p> <br /></p> <br /></p> <br /></p>

01:10:08

s3/e35 Mastering A Faster 5k with Jason Fitzgerald of Strength Running

Many distance runners look at the 5k as no big deal; "it's only 3.1 miles!", you say! Well, Jason Fitzgerald of Strength Running is here to explain why running a fast 5k is one of the hardest skills you can master as a runner... AND how to do it!</p> <strong>This episode is sponsored by Previnex! Save 15% off your first order of clinically effective supplements with code RUNEXP on </strong><a href="https://www.previnex.com/">⁠<strong>previnex.com</strong></a> Why is the 5k a race that requires such skill on behalf of the runner?</p> Learning how to pace yourself like a pro</p> The biggest mistakes in racing a 5k</p> What training should look like & why you still need that long run</p> Strategy for a truly great 5k</p> How to put together a "season" of 5k races</p> Why mastering a faster 5k will make you a BETTER RUNNER overall</p> <br /></p> <strong>--</strong></p> Jason Fitzgerald is the creator and founder of <a href="https://strengthrunning.com/">⁠Strength Running⁠</a>. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010. Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons, and marathons.</p> Jason is the host of the Strength Running podcast and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an Amazon bestseller. Jason was the 2017 Men’s Running Influencer of the Year and his coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.</p> <br /></p>

01:08:27

s3/e34 Improving as a Marathoner Over Time with Coach Jessie Gruca

Running Explained Coach and 25x marathoner Jessie Gruca joins the show to talk about MARATHON TRAINING! Hear from Coach Jessie on the evolution on her marathon knowledge, what's been the most impactful changes for her (especially as a post-partum runner), and how she approaches coaching her own marathoners!</p> <br /></p> -The biggest marathon training mistakes most runners make</p> -Should we try to PR every single time we run a marathon?</p> -The importance of fueling and hydration</p> -Novice marathoners vs gain experience in the marathon</p> -Marathon effort vs marathon pace</p> -Why it's a problem if you're hammering your marathon pace workouts in the hopes of impressing your coach or forcing your goal pace</p> -Key marathon workouts for more experienced runners</p> -How to pace your marathon properly</p> -Building mental toughness in training</p> -and more!</p> <br /></p>

01:04:06

s3/e33 Foundations of Triathlon Nutrition with Natalie Robertello, MS, RD, CSSD, CDN

Our miniseries on triathlon continues with Sports Dietitian Natalie Robertello, MS, RD, CSSD, CDN of BeFueled Sports Nutrition to educate us on the FOUNDATIONS of fueling for multisport events, i.e. triathlon!</p> The basics of multisport fueling</p> How do your daily nutrition needs change as training volume increases?</p> Understanding your hydration needs</p> Planning your multisport nutrition plan</p> Sport fuel vs. "whole" food fueling</p> Liquid carbs: how and when?</p> 60-90 g/hr vs 90+ g/hr in training and racing</p> Having a plan vs EXECUTING the plan!</p> Being a data-driven athlete: the role of continuous glucose monitors for performance</p> and more!</p> 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) <strong>Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️</strong> </p> <br /></p> Natalie Robertello is the Owner & Head Dietitian at BeFueled Sports Nutrition. <em>Nourish your body with the foods you enjoy. No matter what your sports performance goal, focusing on what you can ADD IN is what will benefit you. I help you make the connection between what foods will help to support your training and what foods you enjoy to help you to feel and perform your best.</em></p> <br /></p> https://www.befueledsn.com/</p> https://www.instagram.com/befueledsportsnutrition/</p> <br /></p> <br /></p>

01:09:40

s3/e32 Quarterly Runner's Q&A With Coach Elisabeth

Let's answer some questions! In this episode, Coach Elisabeth answers 4 running related questions: What’s the deal with these menthol gels? Are they going to help me in the heat? The recommendations for running (or not running) when you’re sick and how to deal with the “back to school” season of constant sickness Dealing with severe race anxiety Can men get RED-S/have Low Energy Availability too? STUDIES DISCUSSED IN THIS EPISODE: PMID: 33248439 PMID: 36458132 PMID: 37571316 PMID: 37052052

01:03:02

s3/e31 Toxic Fitness Culture in Endurance Running with Coach Amanda Katz (@amanda_katzz)

What is toxic fitness culture? It's attitudes and beliefs in the "fitness" space (yes, including running) that promote unrealistic and unhealthy approaches towards exercise and fitness, and unfortunately, sometimes these things show up in the endurance running space as well. Running Explained Coach and Personal Trainer Amanda Katz joins the show to talk ALL about it!</p> -Toxic fitness culture in the wild</p> -Toxic fitness culture in endurance running</p> -Is more always better?</p> -Learning how to navigate the WHY behind certain behaviors</p> -Being "disciplined" vs. "disordered"</p> -Anxiety, guilt, and shame around not working "hard enough"</p> -Are your goals really YOUR goals?</p> -Evaluating where you get your info from</p> -and more!</p> Amanda Katz is a full-time fitness professional. She's a certified personal trainer, RRCA certified run coach — joining the Running Explained coaching team last year — and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. Her philosophy is based on the notion that all bodies deserve a fitness experience without punishment, guilt or shame. She approaches her craft with humor, real talk and ultimately, wants her clients feeling stronger and more capable in their bodies through movement. To learn more, visit Amanda on instagram at @amanda_katzz or via website <a href="http://amandaskatz.com/" target="_blank">amandaskatz.com</a> </p>

01:08:55