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.”

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🌟 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

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• 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!

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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!

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!

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👟 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

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)

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  🎁 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

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

Are you making food choices based on science… or on social media? I'm joined by Zoë Rom and Kylee Van Horn, the duo behind the podcast Your Diet Sucks, to unpack the complicated, often confusing world of diet culture in endurance sports. With Zoë’s background in journalism and Kylee’s clinical expertise as a sports dietitian, they team up to challenge the nutrition narratives athletes are constantly fed—from TikTok trends to supplement fads!

We explore:

• The origins of Your Diet Sucks and what inspired their myth-busting mission

• How cultural “stickiness,” media algorithms, and identity shape what runners believe about food

• Why low-carb, fasted training, and “super supplements” aren’t always the answer

• The importance of critical thinking over one-size-fits-all nutrition advice

• Why perimenopausal and postmenopausal women are often targeted by questionable messaging

• The science we don’t have yet—and what they wish we knew more about

You’ll also hear their thoughts on Shaq-sized gummies, how we got so confused about carbs, and what it really means to fuel well as a runner today.

Spoiler: There’s no one “right” way to eat—but understanding where your ideas come from might just change everything.

Ever wonder how much your running form really matters? In this episode, ultra runner and coach Sam Stow joins me for a deep, honest, and slightly nerdy conversation about the underrated importance of movement efficiency, body awareness, and technique. We dig into why how you move matters just as much as how far or how fast you go—and how the right tweaks to your movement patterns can unlock more enjoyable, injury-resistant, and sustainable running.

We also get into:

• Why there’s no one right way to run
• The common mistakes many runners make (hello, overstriding 👀)
• Why glute activation matters way more than you think
• How barefoot running can actually help you feel your body better
• What “mindful movement” actually means in training
• And why balancing performance goals with fun is the long game

Sam’s got a fascinating story—including a world record barefoot marathon on a non-motorized treadmill!—and a coaching philosophy that’s equal parts grounded and empowering. If you're ready to run smarter, feel better, and actually enjoy the process? This one’s for you!

Learn more about Sam & work with him:

www.thefunctionalstep.com

www.poprunning.com.au

www.instagram.com/sam.poprunning

In this episode of the Running Explained podcast, I’m breaking down a fascinating new study on mindfulness and running performance—and why I think this is something every runner needs to hear!

I’ll walk you through the research (don’t worry, it’s not boring!), explain how mindfulness training actually rewires your brain (hi, neuroplasticity!), and share what this means for your training, racing, and day-to-day running mindset. Spoiler: your mental game matters. A lot.

I’ll also talk about what I’ve seen in my own coaching—how anxiety, mental fatigue, and emotional dysregulation sabotage performance—and how small, consistent mindfulness habits can completely change how you experience your running.

Here’s what I cover:

• Why mental fatigue makes your long runs feel harder than they should

• How mindfulness builds emotional resilience (yes, you can train your brain to handle hard stuff better!)

• What the “flow state” really is—and how to get there more often

• Real-world mindfulness strategies you can actually use (no chanting required)

• Why cognitive anxiety crushes decision-making during races—and how to fix it

• How even recreational runners (not just elites!) benefit from mental training

If you’ve ever felt like your brain is holding you back more than your legs, this episode is for you.

READ THE RESEARCH!

Effects of group mindfulness intervention on high-level distance runners: a quasi-experimental study

Timestamps:

• 00:00 – Intro & announcements

• 10:11 – The study design & how they tested mindfulness

• 20:10 – What the results showed (big changes!)

• 29:52 – What this means for you as a runner

• 36:25 – Mental fatigue & why it matters

• 46:48 – Mindfulness techniques that actually work

• 52:14 – How to start building mental skills now

• 57:20 – Reflecting on your runs like a coach

If you’ve been ignoring your mental training, it’s time to change that. Hit play and let’s talk about the brain side of running.

About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers 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, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠

📢 Follow on Instagram: ⁠@runningexplained

Research and production assistance by Sophie van Leeuwen