In this episode, Brooks Professional Runner Erika Kemp shares her journey in the world of running, discussing her record-breaking achievements and the lessons learned along the way. She emphasizes the importance of community, the highs and lows of racing, and the need for balance in life as a competitive athlete. Erika also reflects on her experiences at the World Championships and the significance of embracing diversity in the sport. Throughout the conversation, she offers valuable insights for aspiring runners and encourages listeners to focus on their unique journeys.(00:00) Meet Erika Kemp: A Professional Runner for Brooks(03:37) Erika's Journey: From Multi-Sport Athlete to Marathoner(08:26) Transforming the Relationship with Running(16:00) The Experience of Being a Competitive Runner(21:58) Reflections on the 2025 World Championships(28:15) Preparing for the Boston Marathon(36:26) Finding Balance in Running and Life(44:51) Embracing Individual Journeys in RunningErika Kemp is a Professional Runner for Brooks who currently holds the Marathon record for fastest American-born Black woman running a 2:22. She is a two-time U.S. champion (15k and 20k distances) who currently trains out of Providence, R.I. She is currently training for the Boston Marathon this April.Instagram - https://instagram.com/imtinyrik/?hl=en

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠Email - 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 to all Training Plans available in The Run Club AppLearn more about all of this at www.runningexplained.com

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 Advice

Holley 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 Website

Holley's Instagram

Amanda's Instagram

Nick's Instagram

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 goals

Not 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 App

Learn more about all of this at RunningExplained.com

In this episode of the Running Explained podcast, hosts Amanda Katz and Nick Klastava welcome Alison Mariella Désir, author of 'Running While Black'. They discuss the importance of freedom of movement, the challenges faced by Black and Brown runners, and the significance of creating inclusive running communities. Alison shares her journey into running, the founding of Harlem Run, and her experiences as a mental health therapist. Alison also chats about her PBS TV Show: Out and Back. The conversation also touches on accountability and allyship within the running industry, emphasizing the need for empathy and curiosity in understanding diverse experiences.

(00:00) Introduction to Alison Mariella Désir

(03:31) Freedom of Movement and Safety in Running

(06:26) Allison's Journey to Running and Community Building

(10:27) The Impact of Harlem Run and Inclusivity in Running

(16:08) Understanding Surveillance and Safety in Running While Black

(19:12) Empathy, Curiosity, and Conversations about Race

(23:00) Allison's PBS Show: Out and Back

(29:45) Climbing Kilimanjaro and Community Empowerment

(34:07) Overcoming Fear and Taking Action

(36:45) The Role of Accountability in Achieving Goals

(38:33) The Therapeutic Journey: Insights from Therapy

(46:55) Accountability and Allyship in the Running Community

(54:10) Empowerment and Community Engagement

Alison Mariella Désir is multi-talented: a founder, a doer, an activist, a connector, a visionary and an unapologetically straightforward communicator with a passion for movement, mental health, and racial equity. Alison got her start in the running and outdoor industry unintentionally, after seeing a Black friend train and complete a marathon. Inspired, Alison went on to run her first marathon and discovered that she had found a powerful tool to manage her depression. She’s been working to share the transformational power of running and movement ever since.

Website

Instagram

PBS Show

Amanda IG

Nick 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 to all Training Plans available in The Run Club App

Learn more about all of this at www.runningexplained.com

In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help listeners enjoy their running journey and stay motivated throughout the year.

(00:00) Welcome to Season 6

(05:27) Proven Ways to Sustain Your Running Routine

(11:16) Start Small for Big Wins

(14:05) Set Realistic Goals Based on Your Life

(23:20) Stacking Habits for Success

(31:20) Consistency Over Metrics

(33:42) The Importance of Consistency

(35:43) Mindset Matters: Overcoming Mental Barriers

(38:29) Setting Process Goals for Success

(43:46) Flexibility in Training Plans

(49:42) The Role of External Accountability

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Through Running Explained, We offer training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, our guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at www.runnningexplained.com
📢 Follow on Instagram: @runningexplained

In this episode, Amanda Katz and Nick Klastava introduce themselves as the new hosts of the Running Explained podcast, taking over from Elisabeth. They discuss their excitement for the upcoming season, their vision for the podcast, and their commitment to making running more accessible and enjoyable for all listeners. The hosts emphasize the importance of community and invite feedback from listeners as they transition into this new chapter.

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

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 goals

Go to https://www.runningexplained.com/runcoaching to learn more!

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!

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

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🚨 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

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

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  🚨 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

  •