Race day doesn’t start at the starting line. It starts with how you prepare.

In this episode of the Running Explained Podcast, coaches Amanda Katz and Nick Klastava break down everything you need to know about race day prep, from logistics and fueling to mindset, pacing, and recovery. Whether you're running a 5K, 10K, half marathon, or marathon, this episode gives you a complete race day blueprint so you can show up calm, confident, and ready to execute.

If race mornings stress you out, if you’ve ever forgotten something important, or if you just want to perform at your best, this episode walks you through exactly how to eliminate the chaos and focus on what matters.

This is the exact framework we use with our athletes to help them race smarter and perform better.

If you want to stop guessing and start racing with a plan, this episode is for you.

Listen, learn, and take control of your next race.

00:00 Intro

01:00 Race day overview and mindset

03:00 Logistics: bib pickup, parking, course planning

10:00 Course strategy and aid stations

17:00 Race week workouts and tapering

20:00 Carb loading explained

28:00 Pre-race activities (what to avoid)

34:00 Sleep and recovery strategies

38:00 Final race day tips

Amanda- https://instagram.com/amanda_katzz/?hl=en

Nick -⁠ ⁠https://instagram.com/nklastava/?hl=en

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

Not sure talk our Training Plan Quiz to find the right training plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

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

This episode of the Running Explained Podcast dives into one of the most overlooked parts of running performance: the mental and emotional side of injury. Coach Nick is joined by journalist and runner Cindy Kuzma and mental performance coach Carrie Jackson to unpack what really happens when runners get injured and why it is far more than just a physical setback.

Together, they explore how injuries impact identity, confidence, and motivation, and why so many runners struggle to slow down or step away from training. The conversation highlights the emotional complexity of injury, including surprising feelings like relief, frustration, and even grief, while also addressing the challenge of rebuilding trust in your body during recovery.

00:00 Introduction to the Conversation

02:29 Understanding Injuries in Runners

05:26 The Emotional Impact of Injuries

08:21 Mental Challenges of Injuries

10:54 Building Resilience Before Injury

13:56 The Struggle to Slow Down

16:42 Identity and Injury

19:56 The Role of Comparison in Running

22:41 Identity Loss and Its Impact on Athletes

24:46 Identity and Athleticism

29:23 Navigating Injury and Recovery

38:47 Mental Tools for Injury Management

45:59 Staying Connected to Your Athletic Identity

51:21 The Importance of Coach-Athlete Communication During Injury

53:19 Finding Joy and Purpose in Sport

54:44 Understanding Injury as Part of the Athletic Journey

56:21 Transforming Adversity into Growth

58:14 Building a Supportive Community for Injured Athletes

59:53 Advice and Insights from Experienced Coaches

01:05:43 Breaking Stigmas in Mental Health and Sports

01:08:23 Connecting with Coaches and Resources

Carrie Jackson is a performance and mental training expert, a Certified Mental Performance Consultant, listed provider in the USOPC Mental Performance Directory, and the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She’s one of the world’s foremost authorities on the mental and emotional challenges of recovering from injury. She co-authored the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, and is the co-host of the widely regarded podcast The Injured Athletes Club.

Cindy is a freelance journalist with bylines in Runner’s World, SELF, The New York Times, and more. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart (with Neely Spence Gracey) and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries (with Carrie Jackson); she co-hosts the Injured Athletes Club podcast and is on the leadership team of Starting Line 1928, an oral history project documenting the lived experiences of female distance running pioneers. She lives and runs in Chicago.

Cindy Website

Carrie Website -

Rebound

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 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

Not sure talk our Training Plan Quiz to find the right training

plan for you!

https://www.tryinteract.com/share/quiz/688249e4b0197d00157fba4c

Learn more about all of this at Running Explained

What if you didn’t start running until adulthood… and still went Pro?

In this episode of the Running Explained Podcast, we sit down with Nike Professional runner Gabi Rooker to unpack her unconventional journey from lifelong gymnast to elite marathoner. Gabi didn’t grow up running, didn’t follow the traditional path, and didn’t have it all figured out early on. Instead, she found running later, leaned into the process, and built her way to the top.

We talk about what it really takes to go from beginner to professional, how community (like Mill City Running) can shape your trajectory, and why being a “late bloomer” might actually be your biggest advantage.

Gabi also opens up about the realities behind the scenes of elite running, including balancing a career as a physician assistant, navigating injuries, undergoing IVF and surgery during a training cycle, and managing the pressure of competing at the highest level.

This conversation goes beyond training and performance. It’s about identity, resilience, and redefining what’s possible in your running journey.

If you’ve ever felt like you started too late, this episode will change how you see your potential.

This episode is sponsored by Wahoo and their hit KICKR RUN TREADMILL 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) Introduction to Gabi Rooker

(01:36) Gabi's Athletic Journey: From Gymnastics to Running

(05:21) Finding Community in Running

(10:35) Impact of ICE on the Running Community

(19:52) Challenges in Competitive Running

(23:41) The Nike Dreamweaver Program and Its Impact

(30:42) Navigating Injury and Embracing Curiosity in Training

(35:48) The Journey of a Late Bloomer in Running

(37:56) Balancing Professional Life and Athletic Aspirations

(45:57) Facing Health Challenges and Future Family Planning

(50:02) Preparing for the Boston Marathon: Lessons Learned

(53:44) Rapid Fire Questions: Insights and Surprises

Gabi Rooker is a professional marathoner for Nike and a physician assistant. She holds a personal best of 2:24:29 set at the Chicago Marathon in 2024. Gabi is part of the Mill City Running race team. She is coached by her husband, Alex Rooker. They live in Minneapolis, MN with their two dogs, Naot and Felix. Gabi works at M Health Fairview at the University of Minnesota in the department of internal medicine.

Gabi Instagram

Nick IG

Amanda 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 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