The Running Explained Podcast

Strength training gets thrown around as a cure-all for runners: fix your injury, run faster, never break down. Coach Nick and Coach Amanda sit down with Natalie LaMendola, DPT, a running-specific physical therapist and Running Explained coach, to separate what strength training actually does for runners from what the internet claims it does.We cover the exact framework Natalie uses with runners (squat, hinge, push, pull, carry), how to know if your program is even working, the real reasons runners skip strength work, and what changes once you hit master's age. We also get into why strength training is not a quick fix for an injury, no matter what your Instagram feed says.In this episode• What actually counts as strength training (and what doesn't)• Why strength training improves running economy and tissue durability• The squat, hinge, push, pull, carry framework for building a session• How many heavy compound lifts, single leg exercises, and plyometrics you actually need• The weekly benchmarks that tell you your program is working• The real barriers keeping runners out of the weight room, and how to work around them• Strength training for master's runners: consistency, calf work, and tendon health• Do men and women need different strength programs? (Mostly no, with one hormonal exception)• Why strength training won't fix an active injury, and what it actually does insteadAbout our guest Natalie is a running-specific Doctor of Physical Therapy and certified run coach based in Kansas City. When she's not working with runners in the clinic, you can find her chasing her own goals on the run alongside her husband, twin toddlers, and hound dog. Her passion lies in helping runners of all abilities achieve their goals and get back to the miles they love.Find Natalie: lamendolapt.com or on Instagram @runwithnat_dptMore from Running Explainedrunningexplained.comRate and review the podcast wherever you listen. It helps more runners find the show.

Runners are great at ignoring pain. That is exactly the problem. In this episode, physical therapist Dr. Lisbeth Hoyt joins Coach Nick and Coach Amanda to break down bone health, the injury continuum, and how to actually catch a bone stress injury before it becomes a 12-week stress fracture.We get into why women are not small men, how hormonal shifts across your life (adolescence, postpartum, perimenopause, menopause) change your risk, and why the least exciting habits (strength, fuel, sleep) are the ones that keep you running. If you have ever pushed through a nagging shin or told your doctor you "jog occasionally," this one is for you.IN THIS EPISODE● Why bone is a living, dynamic tissue, and how running builds it stronger● The number one warning sign that shows up BEFORE the aches and pains● How to tell a normal bad run from an early bone stress injury● Why running-specific PT matters, and how to advocate for yourself● The life stages when women need to train and fuel differently● The three "boring" basics that prevent most injuries: strength, nutrition, sleepTIMESTAMPS00:00 Welcome and introductions00:26 Meet Dr. Lisbeth Hoyt, PT (and the fitness enthusiast title)04:18 Today's topic: starting with bone health05:09 Bone as living tissue: how it breaks down and rebuilds07:00 Why male-centric research fails female runners07:56 Nutrition habits that build bone early in life11:52 The injury continuum: early warning signs runners dismiss15:07 Why runners swing between panic and pushing through17:51 Running-specific PT vs. generic PT, and advocating for yourself21:56 Why we keep you running instead of shutting you down25:07 The comprehensive intake: sleep, stress, nutrition, life load30:32 The biggest red flags: sleep and nutrition32:34 Life stages that demand more intention around bone health37:00 Perimenopause, misdiagnosis, and the research gap39:48 Training through pregnancy and the postpartum rush back42:00 Why postpartum needs strength, pelvic floor PT, and honest expectations45:10 The three things to start today: strength, nutrition, sleep49:27 Rapid-fire questions with Dr. Hoyt52:30 Where to find Dr. Hoyt and work with herCONNECT WITH DR. LISBETH HOYTLisbeth is a running specialized physical therapist at Custom Performance, a Certified Strength and Conditioning Specialist, RRCA-certified running coach, and certified mat Pilates instructor. She's been working exclusively in the running world at Custom Performance for the past 10 years. Lisbeth has been a lifelong athlete who found her way to distance running following the end of organized team sports (aka college graduation).As a physical therapist Lisbeth believes running should be fun and part of a balanced, active lifestyle, and meets each client where they are in their running journey. Her goal is to help runners build the strength, movement skills, and confidence they need to keep doing what they love.Lisbeth is a 4 time marathoner, many times half marathoner and a mom of 2 toddlers which requires more energy than any race she's run before.● Custom Performance, Midtown Manhattan (41st and Madison)● Email: [email protected] | Front desk: [email protected]● Free phone consults available● Instagram: @lisbethh.jenningsCONNECT WITH RUNNING EXPLAINED● Website: runningexplained.com● Instagram: @runningexplained @amanda.katzzRate and review the podcast wherever you listen or watch

Run clubs get called dating apps with cadence, influencer marketing for the warm-up, and content farms in matching kits. Some of that is fair. Most of it misses what these groups actually do every week.Coach Nick sits down with two founders running clubs on the ground: Sydney Hara of Slow Girls Run Club in Vancouver, BC, and Will Walker of A Tribe Called Run in Baltimore, MD. They get honest about the criticisms and the parts nobody talks about.In this episode:Whether the "dating app" reputation is fair, and why intention is the whole gameBrand partnerships and content: building a community vs. farming your runners for a free commercialThe pace problem, and what "all paces welcome" actually requires (caboose crews, walking trails, wolfpack long runs)The runners who never would have started without a club to show up toWhat run clubs do for mental health that has nothing to do with fitnessGiving back: diaper drives, beach cleanups, back-to-school drives, and rallying around members in hard momentsStarting your own club: two things to do, one thing to never doThe question to ask any club before you joinFind the guests:Slow Girls Run Club (Vancouver, BC): @slowgirlsrunclub. Runs Wednesdays at 6 PM.Sydney Hara is the founder of Slow Girls Run Club, a women's running community in Vancouver built around one idea: movement should feel good, not intimidating.What started as her own search for a space without pressure or pace expectations has grown into an active community of women who show up every week to run, connect, and have a genuinely good time. Events sell out. Friendships form. People come back.A Tribe Called Run (Baltimore, MD): @atribecalledrun. Mondays, Wednesdays, and Saturdays.Will Walker is the founder of A Tribe Called Run, a BIPOC lead running group based in Baltimore, MD. Will is an engineer by day, but in his free time, he loves spending time with his family, connecting with friends through food and building communities focused in wellness! Will found the sport of endurance running during one of the most challenging times of his life and recognizing how much it helped with his mental health, wanted to share that gift with others. This lead will to only create an amazing Run community, but also to become an RRCA certified coach!More from Running Explained: runningexplained.com and @runningexplained on Instagram. Rate, review, and subscribe if this one hit.

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 - [email protected]🚨 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