Coach Elisabeth recaps running the 127th Boston Marathon this past Patriots Day! Learn about... the uphills, the downhills, the good, the bad, and the ugly of running a quad-shredding course like this one!

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Group Coaching 2.0 is OPEN! High-support coaching in a group environment to help you train for your next marathon or half marathon! Not ready for the investment of 1:1 coaching but feel like you'd benefit from some education and support? Group Coaching is THE most cost-effective way to get coaching support through your training cycle!Comprised of three main elements - group coaching calls, community, and self-paced education - Group Coaching is here to help you learn more about running, racing, and yourself as a runner! Enrollment is ONGOING; simply register and join the group on the timeline YOU need for YOUR race!You get...Training plan for your current ability: WHAT to do to train for your half marathon or marathon13 topic-specific modules on HOW AND WHY to train and prepare for your race, including... how to pick your training paces/intensity zones, how to set a goal for your upcoming race, how to develop a pacing strategy that sets you up for success, how to fuel & hydrate for your training and race, and more! Biweekly 1-hour Group Coaching Calls with Coach Elisabeth (Tuesdays 6-7 pm ET)Private Group Forum AccessBONUS HR Zones Masterclass

Ultramarathons are a big commitment… can you still train for one with limited availability? Coach Kelly Vigil (@moremilesmorefun) is here to talk about her experience training for a 50k on top of being a full-time working mom of 3 kids under 5!

-The importance of base-building

-Finding the time; what does that look like?

-Time on feet vs specific distance targets

-Learning to be flexible!

-What worked well & what she’ll change for next time

-And more!

Kelly is a mom to three, runner, & run coach. She has run 26 half marathons, 7 marathons, and 2ultramarathons. When she isn't running, she is running after her kids that are 4 & under, working full-time in fundraising, organizing virtual races for charity, and coaching all levels of runners. Since she started running 10 years ago, she's run through her three pregnancies and postpartum stages, injuries/setbacks, and more. She likes to have fun and loves the running community!

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Looking for MORE with your training? Train with Running Explained!

-TRAINING PLANS for a variety of distances & experience levels available!-TRAININGPLUS Programs: 5+ hours of education, training plan, & coaching consult!-GROUP COACHING: Biweekly group coaching calls, 5+ hours of education, & training plan!-1:1 RUN COACHING: 100% personalized programming, education, feedback, & more!

Learn about your IMMUNE SYSTEM and how endurance running affects it! Immunologist Dr. Yasmin Mohseni, PhD, joins the show this week to talk about running and our immune systems, including...

• The basics of what our immune system is and what it does
• Is exercise good for our immune system? Why?
• What's going on when we feel like we're "getting sick" after a very hard run or a very hard race; are we actually getting sick?
• ARE we more likely to get sick after a hard workout or race (the "open window" hypothesis)?
• "Immune-boosting" things & what we can actually do
• Stress & the immune system
• Running when sick/COVID & the recovery timeline
• and more!

🕶️🦩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 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

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Yasmin Mohseni, PhD, an immunologist specializing in the research and clinical translation of immunotherapies, develops strategies to produce cell and gene therapy products. Her groundbreaking work focuses on engineering the immune system that applies to cancer, autoimmunity, and solid organ transplant rejection. Her most recent work involves developing and manufacturing immunotherapy for different cancers. On Instagram and TikTok, she has found purpose in sharing and explaining the science of immunology and the latest research to the everyday person!

https://www.instagram.com/doctor.yas_

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
• 1:1 Run Coaching spaces are available; learn more at the link in bio!

What IS discipline and how do we cultivate it? Do you struggle to stay "motivated" and be consistent? Do you believe that discipline is about sacrifice, denial, and rigidly inflexible scheduling? Coach Elisabeth explores the concepts of discipline, motivation, and willpower in this solo episode!

Discipline & willpower are often associated with self-denial, with struggle, with sacrifice, but that's the wrong way to approach behavior change. Self-discipline is the ability to manage your thoughts, emotions, or behavior in the face of temptation in order to achieve a specific goal, and what your GOAL is and WHY you’re doing it feed into your ability to be consistent in working towards that goal. Learn about extrinsic vs intrinsic motivation, process vs outcome goals, and how our available resources impact our ability to be consistent in the long term!

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Elisabeth Scott is the founder and head coach of Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, and faster runners. Find her at www.runningexplained.co, on Instagram at @runningexplained, and every Thursday on new episodes of the top-rated The Running Explained Podcast, available on all major platforms. TRAIN WITH RUNNING EXPLAINED:

Training Plan Finder Quiz

Group Coaching for Marathon & Half Marathon

1:1 Private Run Coaching

...and more!

How do we get better at racing? We need to race! Racing is a skill that is developed through experience, and yes, you'll make some mistakes along with the way - that's NORMAL. Coach Sara Manderscheid joins the show to discuss the lessons we can learn from racing, how to learn the RIGHT lessons from your races (good or bad!) and more!

• What do we mean when we say "racing is a skill"?
• Racing enough to develop the skill of racing without racing all the time!
• How do you communicate about racing & race planning with someone who is new or never really raced before?
• What do we mean when we say "the goal is to finish strong" in a race?
• What do we mean by "peak fitness" and why can't we race our fastest possible races all the time?
• Troubleshooting common race errors and what we can learn from them
• "I was trying to run faster but my legs wouldn't turn over!"
• "I kept pushing harder and harder but my pace kept slowing down!"
• "I went out at xx pace... why couldn't I hold it?"
• "It felt like my whole body just shut down at mile (10/16/22, etc) - what happened?
• "Why do I need to adjust my race plan when it's hot/humid, etc?"

Sara's mission is to deliver customized training plans, motivation, inspiration, and support for committed runners looking to take their training to the next level. She meets the athlete where they are to create the right plan for them. Running gets to fit into life, not the other way around. With over 15 years of running experience and knowledge, Sara's goal is to help each individual become the strongest version of themselves. Showing up for yourself is the first step, Sara is right there with you in the process to discover your potential and breakthrough to new levels - as a human and as an athlete! ❤️

https://elevateyourrunning.com/

Running is many things; it's therapeutic, it's good for our mental and physical wellbeing, and it's probably part of your mental health management! But running ISN'T therapy or a replacement for therapy. Therapist & coach Sarah Strong, MSW, LCSW (@the_trail_therapist) joins the show to talk about this and the ways that we can make sure that we're using running responsibly for our mental health!

• Running isn't therapy, but running can be therapeutic; what do we mean by that?
• What running can & can't do for mental health
• Ways that running may contribute to or exacerbate underlying mental health conditions
• The difference between running for exercise & mental health management and training seriously for a big performance goal
• Access to therapy & healthcare equity
• Some signs that talking to a therapist might be better than going for a run
• and more!

Known online as The Trail Therapist, Sarah Strong is a Licensed Clinical Social Worker and running coach who is passionate about helping runners have a healthy relationship with their sport, their body, and themselves. Whether she’s training for an upcoming ultra, providing hiking based mental health services or chasing after her kids and dog, you can find Sarah on her local Colorado Front Range Trails most any day of the week. Nature, movement, and mindfulness are the foundation of her therapeutic practice.  In addition to her work as a therapist, Sarah also coaches with Microcosm Coaching and Revolution Running and volunteers her time with Bigger Than The Trail. You can find Sarah’s mental performance coaching programs and courses at trail-therapist.teachable.com/">the-trail-therapist.teachable.com.

This week's episode is a RUNNER Q&A! Coach Elisabeth answers questions about warm-ups, "glute activation", how to find your race pace when you're doing mostly easy running, WHY our runs are (often) of different lengths during the week, a first marathon pep talk, and more!

🕶️🦩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 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️

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Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?

• Check out the MANY training plans available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners!
• Book a "Call A Coach" consult! 30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward!
• Get more from your marathon or half marathon training with Group Coaching or TrainingPLUS programs!
• 1:1 Run Coaching spaces are available; learn more at the link in bio!

What role does nutrition play in injury prevention & injury recovery? What can you do to reduce your injury risk, and how can you support your injury recovery with nutrition? Registered Dietitian Steph Hnatiuk (@steph.the.runners.dietitian) joins the show to help us understand the relationship between injury and nutrition!

• The role underfueling plays in increasing injury risk
• Carb restriction & Relative Energy Deficiency in Sport (RED-S)
• What your body needs when it's injured (hint: it's not restriction!)
• Fear of weight gain when injured
• Ways we can use nutrition to support the recovery process
• Fasted training/"earning" your food
• Obsession over "burning calories" when injured
• Bone health & nutrition
• Key nutrients to support injury recovery

Steph Hnatiuk has been a Registered Dietitian and Fitness Coach for over 10 years and has helped thousands of people improve their eating habits, get big results, and develop a better relationship with food. She helps runners of all levels achieve their personal best performance using her 3-step strategy: the Fuel Train Recover method. You can find her on Instagram @steph.the.runners.dietitian, or at www.stephaniehnatiuk.com

How do you learn to TRUST that the process is working? How do you learn to TRUST yourself instead of trying to be "perfect on paper"? How do you become OK with your goals taking longer than you want to achieve? Coach Angie Brown, DPT, of @realliferunners, joins the show to talk about TRUST: learning to trust the process and trust yourself!

• Common misconceptions about the process
• Why is it so hard to learn to trust ourselves?
• Getting frustrated & overwhelmed when you're trying to do "all the things" at the same time
• When our ego gets in the way
• Letting go of instant gratification 
• Learning to tune into your body, not your watch
• What if it takes longer than you want to reach your goals?
• Focusing on the process, not the outcome
• Not letting a single bad workout or race destroy your confidence  
• And more!

Dr. Angie Brown, DPT is a mom, wife, entrepreneur, coach, and physical therapist that is the founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown. She loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older.

Website: https://www.realliferunners.com/

Email: support@realliferunners.com

Instagram: https://www.instagram.com/realliferunners

Facebook: https://www.facebook.com/realliferunners

YouTube: https://www.youtube.com/@realliferunners 

TikTok: https://www.tiktok.com/@realliferunners 

PLYOMETRICS! What place do they have in an endurance runner's training? Dr. Matt Casturo, DPT, CSCS (@themovementsystem) joins the show to introduce us to plyometrics for endurance runners!

• What are plyometrics?
• "Sport-specific" training vs "general fitness training"
• Muscle fiber types and "explosive" power
• The Stretch-Shortening Cycle
• Tendons!
• WHY an endurance runner might want to include plyo
• How to SAFELY introduce plyo into your training
• and more!

The Movement System was created by Matt Casturo, Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, to improve your understanding of human movement and make the world stronger. Matt received his Doctorate in Physical Therapy from The Ohio State University in 2021, and his Bachelors in Exercise Science from The Ohio State University in 2017.