s5e22 Juggling Miles, Work, and Life? Here’s the Recovery Talk You Need with Dr. Logan Sherman
This week, I’m joined by a runner who brings a ton of insight and real-world experience to the table: Dr. Logan Sherman, sports chiropractor, marathon champion, and chairman of the BMW Dallas Marathon.We get into a topic that doesn’t get nearly enough airtime in performance circles: SLEEP. Not just “get more of it,” but why it matters, what it actually does for your body, how to use it as a training tool (not just a recovery tool), and how your wearable data might be telling you more (or less) than you think.Logan shares his journey from being an overweight middle schooler nicknamed "Jelly Roll" to becoming a sub-elite marathoner and 2015 Dallas Marathon champion, and how his relationship with running, racing, and recovery has evolved through different seasons of life.We talk about:Why sleep is foundational for performance, recovery, and injury preventionHow to adjust your training when your sleep is trash (without panicking)What HRV and breath rate can tell you about your recoveryUsing data without obsessing over it (yes, even when your Whoop says you're 50% recovered on race morning)The emotional side of race day, sleep anxiety, and learning to let go of perfectionAnd why it’s okay if your fueling sometimes looks like mac & cheese off your kid’s plateIf you’ve ever struggled with balancing sleep, life, and training, Logan's perspective is one you're going to appreciate!
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1:09:28
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1:09:28
s5/e21 Training Load: Too Much, Too Little, or Just Right? with Coach Elisabeth
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 aloneHow the acute:chronic ratio of your training load tells you when you’re on the onramp to the highway to the danger zoneWhat 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 themThe deets on my own quick & dirty training load spreadsheet before I had fancy toolsWhy 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.”--------------------🌟 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---------------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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1:13:34
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1:13:34
s5/e20 How to Run Around The Whole World with Marie Leautey
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 adventureWhat 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 allBeing 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 borderAnd how to tell the difference between giving up… and just hitting a (global pandemic) Pause ButtonMarie’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!
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1:12:11
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1:12:11
s5/e19 How to Think Like A Runner with Jeff Horowitz
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 runnersHow your relationship with running evolves over timeWhat it means to truly trust your body again after injuryHow to define success beyond speed or finish timesWhy you do deserve good gear, a coach, and the “serious runner” stuff, no matter your paceThis 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!------------------------------👟 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
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1:21:43
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1:21:43
s5/e18 Mastering the Basics: Run Types + Using Alerts for Better Training
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 doHow to use watch alerts to guide effort (not just chase paces)Why learning what effort feels like makes you a stronger, more confident runnerThe tools I use on my COROS Pace 3 watch to keep training dialed inHeart rate & pace alerts to create effort “guardrails”.RPE as the long-term goal (and how alerts help you build that awareness)🎁 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
The Running Explained Podcast is your go-to resource for actionable insights, expert tips, and motivating advice to help you become the best runner you can be. Hosted by multi-certified run coach & experienced runner Coach Elisabeth, this podcast takes a science-backed approach to running, offering practical strategies for runners at all stages of their journey. Whether you're struggling with injury, wondering how to fuel your long runs, or trying to nail your race day strategy, we've got you covered with expert interviews, listener questions, and relatable guidance!
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