Your race is done. Your carb needs are not. Sports dietitian Claire Shorenstein explains how runners should fuel the off season and the holidays.

Coach Nick and Coach Amanda sit down with Claire Shorenstein, MS, RD, CSSD, owner of Eat for Endurance, to talk about what happens to your nutrition after fall marathon season. We cover why lower mileage does not mean you can skip fueling, the red flags of underfueling when training feels easy, why the off season is the best time to train your gut and try new gels, how to approach body comp goals safely, and how to handle Thanksgiving, holiday parties, travel, and post-holiday guilt. Claire wraps it up with real carb, protein, and fat targets for building into a spring race.

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running and enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Chapters

00:00 Intro (and a name we will get right eventually)

01:45 Meet Claire Shorenstein, sports dietitian

04:32 What off season means from a nutrition standpoint

08:07 Recovery week vs off season: the difference

09:36 Strength and cross training still cost energy

11:16 Lower mileage: do your fueling needs drop?

13:37 Core off-season fueling principles

17:06 Base mileage is not peak mileage

19:18 Signs you are underfueling when training is lighter

24:59 What you think you eat vs what you actually eat

27:54 Translating carb numbers into real food

29:20 Off season is the time to train your gut and test gels

33:00 Getting leaner before your next build: start with why

38:17 Navigating Thanksgiving and the holiday stretch

40:44 Your runs stay on schedule, your nutrition should too

42:30 Ditching the earn it or burn it mindset

46:35 Post-holiday guilt and why it is not just one day

54:03 Scaling carbs, protein, and fat for your spring build

1:01:04 Secret interview questions

1:06:50 Where to find Claire

About Claire

Claire Shorenstein (MS, RD, CSSD) is a distance runner and board-certified Sports Dietitian with over 12 years of experience working with teenage and adult athletes from the recreational to elite level. Through her virtual private practice, Eat for Endurance, she helps busy, active people learn how to fuel themselves for health and performance while navigating the challenges of everyday life. Claire also hosts The Eat for Endurance Podcast, which provides evidence-based guidance, inspiring athlete stories, and practical tips on a wide variety of nutrition topics to fuel better, crush your endurance goals, and thrive as a human being.

Find Claire: eatforendurance.com | Instagram @eatforendurance

Coaching with Running Explained: runningexplained.com

Instagram - @runningexplained

Pro marathoner Sara Hall joins Coach Nick and Coach Amanda one week after the Chicago Marathon to talk marathon recovery, motherhood, and her memoir, For the Love of the Grind.

After 21 years as a pro and 23 marathons, Sara's recovery plan is refreshingly unsexy: eat a lot, sleep a lot, and spend time with the people who showed up for you. She explains why how you fuel the whole build matters more than any post-race gadget, how she plans to bounce back at CIM in December, and what racing without ego looks like in her 40s.

We also dig into life alongside American record holder Ryan Hall (who now meditates three hours a day, because of course he does), the magic mushrooms chapter, adopting four daughters from Ethiopia, and why becoming a mom made running feel lighter instead of over.

Topics: marathon recovery, back-to-back marathons, masters running, running parents, the pro running industry, and the best piece of training advice Sara has ever received.

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running and enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Timestamps

0:00 Welcome to the Running Explained Podcast

0:51 Who is Sara Hall? 21 years as a pro

1:27 For the Love of the Grind and learning to love the process

3:06 Why your dreams can look totally different than you planned

4:07 Chicago Marathon recap: undercooked vs overcooked and the heat

6:35 How an elite recovers after a marathon (hint: eat and sleep)

9:39 Your recovery starts before the race: fueling the whole build

10:43 Why sharing the journey is where the joy lives

13:42 Writing the memoir: self-doubt and the 2024 Olympic Trials

17:01 Life in Ryan Hall's shadow and the stages of ego in sport

20:36 The magic mushrooms chapter and the faith pushback

23:26 Ryan Hall goes all in (again): three hours of meditation a day

25:02 How motherhood changed success, pressure, and running

29:31 Adopting four daughters from Ethiopia

31:58 Sending a daughter off to run at Rutgers

33:24 Sara and Ryan: 21 years of alternating highs and lows

36:56 The plan for CIM: bouncing back with a December marathon

39:45 Running camps and the Hall Steps Foundation

41:49 Rapid fire: best advice, biggest surprise, the pro running industry

46:43 Where to follow Sara

Links

Sara Hall on Instagram: @sarahall3

Running Explained on IG: @runningexplained

Training plans and coaching: https://runningexplained.com

The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride

Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).

Olympian Carrie Tollefson joins Coach Amanda and Coach Nick days after broadcasting the 2026 Chicago Marathon. Carrie made the 2004 Olympic team in the 1500m, won five NCAA titles at Villanova, and now runs her mouth more than her legs (her words) as a marathon broadcaster and host of the C Tolle Run podcast.

In this episode, we cover:

• What the Chicago Marathon looks like from the finish line broadcast position

• Why Carrie ran three marathons just to commentate them better

• The human stories behind Hawi Feysa, Clayton Young, and Vinny Mauri

• How to handle negativity and why running needs a “positive thread”

• What everyday runners can learn from pros (you deal with the same mile 21)

• Running identity after competition, plus balancing career, kids, and 20-minute runs

• Prize money, the running boom, and celebrity run clubs

• Why success comes from finding your joy, not your finish time

• The Secret Interview Questions (and a story her mom will not love)

Come Join Amanda and I for the NYC Marathon Webinar and Live Q&A on 21 October from 6-730 EST. We will answer all your questions and walk you through EVERYTHING you need to know about the NYCM from the second you arrive to when you leave. Learn more and sign up here

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Key timestamps

06:58 Chicago Marathon 2026 from the booth

19:17 What everyday runners can learn from pros

23:16 Running identity after competition

33:28 What the running community gets right

40:33 Redefining success

42:01 Secret Interview Questions

Find Carrie:

• C Tolle Run podcast, the RunDot Podcast, ctollerun.com, Instagram @carrie_tollefson

Training plans and coaching: https://runningexplained.com

The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride

Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).

How long should you rest after a marathon? Coach Amanda (fresh off her fall marathon) and Coach Nick cover marathon recovery from taper week to your first run back.

Pre-race recovery: why sleep across your whole training block matters more than the night before, packing a carb-load cooler for race travel, compression socks vs. calf sleeves on flights, protecting your social battery, and how long a shakeout run should be.

Post-race recovery: why you should eat within an hour of finishing (even when you are not hungry), how to plan food at big-city marathons, how many days off to take (10 days to 2 weeks for Amanda, 7 days minimum for Nick), why workouts can take up to 8 weeks to feel normal, the recovery tools coaches actually use, and how to handle the post-marathon blues.

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Timestamps

0:00 Intro

2:44 Pre-race recovery and taper

7:14 Sleep before a marathon

11:00 Compression socks vs. sleeves for travel

16:13 Shakeout runs

26:08 Post-race recovery starts at the finish line

29:03 What to eat after a marathon

38:50 How long to rest after a marathon

45:59 Favorite recovery tools

50:34 Post-marathon blues

Training plans and coaching: https://runningexplained.com

The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride

Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).

We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two.

Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from wrecking your year. Amanda goes on a legendary rant about lottery FOMO. I explain resiliency data points and why belief beats hard work at your absolute peak.

Then we help a first time Philly marathoner avoid the mile 20 wall, dig into the new ASH ferritin guidelines (and why ferritin alone does not tell the whole iron story), and answer the big one: can you safely cut weight before a marathon? Spoiler: Stevie said yes to cutting a bagel. That is it.

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Listener questions answered:

1. How many carbs should I take on long runs for my December half marathon?

2. I love fast 5Ks, long distance, and lifting heavy. How do I prioritize?

3. How do you keep from burning out?

4. How can I help my brain catch up to my running and believe in myself more?

5. I'm running my first full at Philly. How do I push without hitting the wall at mile 20?

6. Why do runners need higher ferritin levels than non runners?

7. Can I safely cut weight before a marathon for performance?

Resources and links

• Ferritin, Iron, and Anemia with Callie Roseland:

• Back to Back Marathons with Coach Corky

• Stevie on Instagram: @stevielynlyn | Website:stevielynrd.com

• Running Explained coaching and training plans: runningexplained.com

• Send us your questions: hello@runningexplained.com

Check out our new Kickstart Program

Enjoyed this format? Rate and review the show and tell us. If you want more Q&A episodes, we will make it happen.

Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests.

Kim built her coaching practice, Training Inclined, and her women's community, Train Like a Master, after her own injury-prone running years. In this episode: deload weeks and recovery science, the strength work masters runners can't skip, telling normal age-related slowdown from an actual training gap, bone density and perimenopause, training through osteopenia and arthritis, whether weighted vests actually build bone, and navigating body image and weight gain through menopause.

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Our Guest

Kim Nedeau is a running coach, educator, and the founder of Train Like a Master, a training and education community for women 40 and over who want to keep running, get stronger, and perform well as they age.

Kim has spent more than a decade coaching runners and exploring the intersection of running, strength training, injury prevention, and healthy aging. Her work focuses on helping women understand how their training needs to evolve as they get older, which can mean setting new personal records or sometimes slowing down. Kim is also a masters runner herself, so she knows the highs and lows firsthand, sometimes finding herself running surprisingly fast for a master, and other days wondering how she got so slow.

Through her coaching, writing, and educational work, Kim brings an evidence-informed but practical perspective to topics like muscle loss, bone health, menopause, injury, recovery, and performance in the masters years.

Find Kim Nedeau:

• kimnedeau.com / https://traininginclined.com/

• Instagram: kimnedeau_traininginclined

Reach out via email at hello@runningexplained.com

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www.runningexplained.com

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A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are especially prone to running low, and the ferritin number that actually supports performance versus the number that just clears a lab's "normal" range.

We also cover when to (and definitely not to) get iron labs drawn, how hard training affects iron absorption through a hormone called hepcidin, and why more iron isn't always better.

Guest

Callie Roseland, MS, RD, LDN, CSSD, IFNCP, EP-C is a Sports Dietitian who specializes in helping endurance and mountain athletes fuel for performance, recovery, and long-term health. She has 9+ years of experience in high-level performance nutrition, including more than 7 years as a Tactical Performance Dietitian supporting U.S. Special Operations Forces within a multidisciplinary human performance team.

Through her private practice, Fueling Upward, Callie works with adult athletes who lift, run, and climb mountains while balancing serious training with full-time work, family, and real life. Her background in exercise physiology, sports nutrition, and integrative and functional nutrition allows her to take a comprehensive approach to performance, with particular interests in endurance fueling, performance labwork, gut health, hormone health, injury recovery, and optimizing nutrition to support high-level training and performance.

Fueling Upward offers 1v1 virtual nutrition coaching, group education, and on-demand resources to help athletes have more energy, ditch gut issues, and fuel the training it takes to cross finish lines and climb mountains.

Email: callie@fuelingupward.com

IG: @fueling.upward.rd

Website: www.fuelingupward.com

Reach out via email at hello@runningexplained.com

More from Running Explained

@runningexplained on IG

www.runningexplained.com

Rate and review the podcast wherever you listen. It helps more runners find the show.

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 instead

About 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_dpt

More from Running Explained

runningexplained.com

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