s4/e11 Everything You Need to Know About VO2max with Coach Elisabeth

The Running Explained Podcast

#Sports #Running #Running Explained

29:56

Learn how to dodge scams to protect your money, then understand how to compare robo vs. traditional investment risks. What should you do if your credit card is compromised in a scam? Are robo-advisors riskier than traditional brokerage accounts? Hosts Sean Pyles and Elizabeth Ayoola discuss how to spot and respond to identity theft and dig into how robo-advisors stack up to traditional investing platforms to help you protect your financial life. They kick off Smart Money’s new Scam Stories series by welcoming guest Scramble Hughes, a circus performer and scam victim, who shares a real-life experience with credit card fraud. They discuss tips and tricks on recognizing red flags like mass spam messages, acting fast by calling the number on your card (not clicking links), and filing credit freezes with all three credit bureaus. Then, investing Nerd Bella Avila joins Sean and Elizabeth to discuss how robo-advisors compare to traditional brokerage accounts. They discuss risk levels in automated portfolios, SIPC insurance protections, and key factors to consider when choosing a platform like account minimums, platform stability, and user experience. See NerdWallet’s top picks for the best robo-advisors of 2025 here: https://www.nerdwallet.com/best/investing/robo-advisors Want us to review your budget? Fill out this form — completely anonymously if you want — and we might feature your budget in a future segment! https://docs.google.com/forms/d/e/1FAIpQLScK53yAufsc4v5UpghhVfxtk2MoyooHzlSIRBnRxUPl3hKBig/viewform?usp=header In their conversation, the Nerds discuss: credit card fraud, how to report identity theft, robo advisor vs brokerage account, SIPC insurance limits, credit freeze Experian, how to freeze your credit, credit card scams TikTok, how to know if a text is a scam, what is a robo advisor, tax loss harvesting robo advisor, ETF risk robo advisor, ETF diversification, FDIC vs SIPC, how to block spam texts, freeze credit TransUnion, safest robo advisors 2025, best robo advisor for ETFs, hacked credit card reader, RFID credit card theft, how to recover from identity theft, difference between SIPC and FDIC, scams targeting small business owners, how to secure your investment accounts, how to protect credit card information, email spam after identity theft, what to do after credit card theft, how long do fraud refunds take, when to freeze credit, best practices after identity theft, and comparing investment platform safety. To send the Nerds your money questions, call or text the Nerd hotline at 901-730-6373 or email podcast@nerdwallet.com . Like what you hear? Please leave us a review and tell a friend. Learn more about your ad choices. Visit megaphone.fm/adchoices…

about a year ago 1:08:43

MP3•Episode home

Let's dive into VO2max! In this episode, Coach Elisabeth unravels the intricacies of VO2Max, its measurement, and its significance in endurance performance. How much do you ACTUALLY need to focus on VO2max?

What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes.
The challenges associated with accurately assessing VO2Max, particularly through fitness wearables
A comparison between VO2Max tests and other assessments (like lactate threshold) as a predictor of performance
What VO2max workouts actually look like
And more!

207 episodes

s4/e11 Everything You Need to Know About VO2max with Coach Elisabeth

The Running Explained Podcast

71 subscribers

published about a year ago

MP3•Episode home

What VO2max measures, and the variations in ranges observed across different populations, spanning from beginners to elite athletes.
The challenges associated with accurately assessing VO2Max, particularly through fitness wearables
A comparison between VO2Max tests and other assessments (like lactate threshold) as a predictor of performance
What VO2max workouts actually look like
And more!

207 episodes

#Sports #Running #Running Explained

All episodes

The Running Explained Podcast

1
Season 5 Wrap-Up 0:44

2 days ago0:44

0:44

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

The Running Explained Podcast

1
s5/e29 (RE-RUN) How to Get Faster on Low Run Volume Training with Kim Nedeau, CES 1:03:03

10 days ago1:03:03

1:03:03

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

The Running Explained Podcast

1
s5/e28 Running Shoe Reviews, Ethics, and Evolution with Kofuzi 1:19:27

17 days ago1:19:27

1:19:27

In this episode, I sit down with Mike Ko, better known online as Kofuzi, to talk about his evolution from everyday runner to one of the most trusted voices in running shoe reviews on YouTube. We dive into the intersection of gear, performance, and personal preference, and how the right shoes can change everything about your running experience. What You'll Learn: How Kofuzi turned his casual runs into a full-blown content career Why there’s no one-size-fits-all approach to running shoes How to think critically about reviews and gear hype The role of comfort, tech, and transparency in today’s running gear What to look for when building your own shoe rotation Chapters: 00:00 Introducing YouTube Creator Kofuzi 10:09 Kofuzi’s YouTube Origins: From Runner to Reviewer 14:46 Authenticity, Honesty, and Ethics Online 19:32 Negative Reviews Online 22:29 Individual Preferences with Running Shoes 29:49 What to Look For in Running Shoes 38:15 Quality vs Quantity 43:53 Developing a Shoe Rotation 48:09 How Long Do Running Shoes Last? 55:16 How Mileage Impacts a Shoe 01:05:10 Advancements in Shoe Technology 01:12:23 What's Next for Kofuzi and Where to Find Him Connect with Kofuzi: Instagram: instagram.com/kofuzi YouTube: https://www.youtube.com/kofuzi -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Go to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen…

The Running Explained Podcast

1
s5/e27 (RE-RUN) Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD 1:31:41

24 days ago1:31:41

1:31:41

We’re back with another fantastic re-run featuring the powerhouse herself, exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)! Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way! What You'll Learn: What hybrid (or concurrent) training is and how it blends strength and endurance for optimal fitness. How to manage the "interference effect" and fatigue when training for multiple goals. Why strength training is essential for runners for both performance and injury prevention. How to approach fitness with curiosity, NOT perfection. The importance of seasonal training and post-race recovery for long-term health and performance. Why group fitness classes can support your goals but shouldn’t replace focused strength or endurance work. Chapters: (00:00) Introduction to Hybrid Training (03:48) Defining Hybrid Training (11:35) Understanding the Interference Effect (20:30) Training Tolerance and Goal Setting (23:54) Benefits of Hybrid Training (29:59) The Importance of Strength Training for Runners (35:42) Overcoming the Fear of Lifting (44:23) Building Confidence in Strength Training (45:14) Embracing Imperfection in Training (46:47) The Role of Group Fitness Classes (51:30) Understanding Hybrid Training (55:25) Balancing Running and Lifting (01:00:06) The Importance of Recovery (01:04:58) Long-Term Fitness Perspectives (01:09:42) The Process Over Perfection (01:16:11) Finding Joy in the Journey -- Meet Alyssa Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both. www.doclyssfitness.com -- 🚨 1:1 COACHING SPOTS OPEN NOW 🚨 Ready to finally train with a plan that’s built around YOU? ㅤ If you're chasing a big goal, whether it's your first marathon or a shiny new PR, our incredible coaches are accepting new 1:1 coaching clients! ㅤ ✅ Personalized training ✅ Weekly support + adjustments ✅ Strategy, structure, and accountability ✅ Expert coaching to help you actually hit your goals Head to https://www.runningexplained.com/runcoaching to learn more! Research & production assistance by Sophie van Leeuwen…

The Running Explained Podcast

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s5/e26 (RE-RUN) How to Stop Comparing Yourself to Other Runners with Coach Nick 1:05:32

4 weeks ago1:05:32

1:05:32

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

The Running Explained Podcast

1
s5/e25 Gummy Bears, Hobbiton, and Doing “Just Enough”: A Real Runner Chat with Dr. Marie Whitt 48:31

5 weeks ago48:31

48:31

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

The Running Explained Podcast

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s5/e24 Breaking4, Boston Qualifying Changes, and the Big Business of Women’s Sports with Jonathan Levitt 1:04:03

6 weeks ago1:04:03

1:04:03

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

The Running Explained Podcast

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s5/e23 Running Nutrition 101 (The Redux) with Cortney Berling, RD 1:15:14

7 weeks ago1:15:14

1:15:14

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

The Running Explained Podcast

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s5e/22 Juggling Miles, Work, and Life? Here’s the Recovery Talk You Need with Dr. Logan Sherman 1:09:28

8 weeks ago1:09:28

1:09:28

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

The Running Explained Podcast

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s5/e21 Training Load: Too Much, Too Little, or Just Right? with Coach Elisabeth 1:13:34

10 weeks ago1:13:34

1:13:34

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

The Running Explained Podcast

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s5/e20 How to Run Around The Whole World with Marie Leautey 1:12:11

11 weeks ago1:12:11

1:12:11

What would happen if you decided to just… run around the world? No, seriously. That’s what Marie Leautey did. She’s only the second woman in history to complete a verified World Run—crossing four continents, coast to coast, on foot. She pushed a stroller (not with a baby - important note), slept in a tent, dodged kangaroos, used bear spray in Montana, and somehow didn’t get injured while running over 28,000 kilometers. In this episode, Marie and I talk about: How a random doodle at work turned into a 2.5-year global running adventure What actually counts as a “run around the world” (yes, there are rules! No, they don't make you run on water!) Staying injury-free while running 700+ marathons in a row (the “body scan” trick is genius) The joy of running without pace goal… or time goals… or really any data at all Being mistaken for a mom with a baby in a stroller (and how that probably kept her safe) Why she got fined $2,600 over a rogue scallion at the Australian border And how to tell the difference between giving up… and just hitting a (global pandemic) Pause Button Marie’s story is one of those rare ones that’s impossible to summarize and even harder to forget. It’s about running, yes, but also freedom, persistence, problem-solving, and learning how to really listen to your body (and your gut). 📖 Her book Lootie’s World Run: The Extraordinary True Story of the Fastest Woman to Have Run Around the World is wonderful; part memoir, part field guide, part “wait, she did what?!” Get your copy today! Research & production assistance by Sophie van Leeuwen…

The Running Explained Podcast

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s5/e19 How to Think Like A Runner with Jeff Horowitz 1:21:43

11 weeks ago1:21:43

1:21:43

This week I’m joined by Jeff Horowitz—"recovering attorney" turned running coach, author of Think Like a Runner , and someone who’s run over 200 marathons (yes, really!). Jeff shares stories from his global racing adventures (including an ultramarathon in Cairo where he was chased by wild dog s), his journey back from a devastating femur fracture, and why he thinks every runner—no matter their pace—deserves to take themselves seriously. We get into: Why so many runners struggle to call themselves runners How your relationship with running evolves over time What it means to truly trust your body again after injury How to define success beyond speed or finish times Why you do deserve good gear, a coach, and the “serious runner” stuff, no matter your pace This was one of those conversations that just felt like a long exhale. If you’ve ever questioned whether you’re a “real” runner, or wrestled with how to stay in love with this sport as things shift and change, this episode is for you 📘 Grab Jeff’s book Think Like a Runner! ------------------------------ 👟 The Running Explained Podcast is here to help you train smarter, run better, and understand the why behind what you’re doing. Whether you’re chasing a PR or just trying to make sense of your training plan, we’re here for the long run. 🎙️ Want more episodes, early access, and bonus content? Join the podcast Patreon! patreon.com/runningexplained 🧠 Learn more, explore resources, and check out training plans at runningexplained.com Research & production assistance by Sophie van Leeuwen…

The Running Explained Podcast

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s5/e18 Mastering the Basics: Run Types + Using Alerts for Better Training 55:26

12 weeks ago55:26

55:26

Let’s get back to basics! In this episode, I’m breaking down the three main types of runs you'll see in your training - easy runs, moderate-intensity workouts like tempo or threshold, and high-intensity speed work - and explaining what each one is actually supposed to do for your fitness. If you’ve ever wondered, “Am I running this right?”, this one’s for you. Once you understand what each run is meant to accomplish, the next step is learning how to execute it correctly, and that’s where simple alerts on your running watch can be a game-changer. I’ll explain how I use pace and heart rate alerts to help build confidence, stay in the right zone, and most importantly, start enhancing our internal understanding of what those different intensities feel like. This is how you move from chasing numbers to actually training smarter . 🎉 I’m also incredibly excited to announce my official partnership with COROS, the running watch I’ve personally used and loved since 2022! COROS makes it so easy to set up the exact alerts I talk about in this episode. You don’t need to pre-program fancy workouts (although I love those too), just a few simple tools can help you train more effectively and confidently. And now, when you use code RUNEXP at coros.com , you’ll get a free second strap with your watch purchase! 👟 In This Episode: What easy, tempo, and speed runs are designed to do How to use watch alerts to guide effort (not just chase paces) Why learning what effort feels like makes you a stronger, more confident runner The tools I use on my COROS Pace 3 watch to keep training dialed in Heart rate & pace alerts to create effort “guardrails”. RPE as the long-term goal (and how alerts help you build that awareness) 🎁 COROS Discount: Get a free second strap when you use code RUNEXP at checkout on coros.com ➡️ Add a watch + a strap to your cart ➡️ Enter RUNEXP promo code ➡️ Extra strap = FREE! 📬 Stay Connected: 💬 Weekly coaching tips: FREE newsletter The Weekly Stride⁠ 🎙️ Bonus content & early access: Patreon Research & production assistance by Sophie van Leeuwen…

The Running Explained Podcast

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s5/e17 An Unwelcome Twist: Everything You Need to Know About Coming Back from Ankle Sprains with Dr. Lauren LaPierre, DPT 1:23:31

13 weeks ago1:23:31

1:23:31

An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day . In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!) In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it. Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways. IN THIS EPISODE, YOU’LL HEAR ABOUT: The different grades of ankle sprains and what they actually mean How to handle the first 24–72 hours post-injury (and what to avoid) Why swelling and pain don’t always equal more damage How to use pain as a guide... without letting it become a barrier The critical rehab phases: isometrics, strength, neuromuscular control, and plyometrics The real timeline for returning to running safely Common mistakes runners make in trying to come back “too soon” The emotional weight of missed races, lost momentum, and re-setting goals ABOUT LAUREN: Dr. Lauren LaPierre is a physical therapist, running coach, and the founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat and a passionate advocate for educating runners on how their bodies work—and how to keep them working well. Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.com Follow her on Instagram: @thepersonalizedrunningdoc Register for the 2025 REVIVE Retreat: REGISTER HERE Research & production assistance by Sophie van Leeuwen…

The Running Explained Podcast

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s5/e16 Your Diet Might Not Suck...But the Advice You’ve Heard Might! with Zoë Rom and Kylee Van Horn, RDN 1:05:12

14 weeks ago1:05:12