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

In this new episode, I’m joined by Running Explained coaches Nick Klastava & Jessie Gruca as we dive into the realities of traveling to races with your family. We chat about everything from balancing carb-loading with kids’ snack schedules to managing the emotions of either bringing your kids along or leaving them at home. You’ll get practical tips on everything from international race travel to including your little ones in race-day events, and how to turn race weekends into lasting family memories.

Whether you're a seasoned parent-runner or gearing up for your first race trip with kids, this episode has got you covered. Jessie and Nick share their own stories of guilt, stress, and joy, offering advice on flexibility, clear communication, and the importance of showing up to race weekend with a solid plan. It's all about making race day work for you and your family, no matter what the weekend throws your way!

www.runningexplained.com

Research and production assistance by Sophie van Leeuwen

This week’s episode is a throwback to one of your favorite formats—a good old-fashioned Q&A! But it’s also extra special because I’m officially launching the Running Explained Patreon! 🎉 I break down what the Patreon is, what’s included at each membership level, and how joining directly supports me and the future of the show.

After that, we dive into your questions! I’m answering everything from how long it takes to rebuild your aerobic base after injury, to whether you need to run a 20-miler when training for a half marathon, and what to do when your heart rate zones don’t seem to match your workout paces.

In This Episode I Talk About:

• What the Running Explained Patreon is and how you can join

• The difference between feeling “normal” and “race fit” after injury

• Why a 20-mile long run probably isn’t necessary for half marathon training

• If you need to add more running days to finally break that sub-2:00 half

• What a “workout sandwich” really means (and why it matters!)

• How to manage heart rate zones in the summer heat

• What might be holding back your 5K progress (spoiler: it’s not just speedwork)

• The real meaning behind lower heart rate at the same pace

• How to return to training after illness without blowing up your plan

• What to do when your heart rate doesn’t match the threshold pace your coach gives you

🎙️ The Running Explained Patreon is here!
Want bonus episodes, ad-free listening, priority Q&A, voting on guests and topics, and more?
Join the community at 👉 patreon.com/runningexplained

Let’s Connect:

• Website: www.runningexplained.com

• Instagram: @runningexplained

In this episode, I’m joined by Alex Parker and Meredith Root, co-owners of Tactic Nutrition—two amazing athletes and coaches who are runners AND... compete in CrossFit, strength training, cycling, and more. They’re here to talk about how embracing your identity as a multi-sport athlete can not only help prevent burnout but also make you a better overall athlete.

But it’s not just about doing different sports for the sake of variety. We also talk about WHY we tend to pigeonhole ourselves into a single spoint, struggle with burnout when we try to do it all at the same time, and dive into fueling properly for all these activities. Alex and Meredith share how their approach to nutrition helps athletes fuel for multiple sports without feeling restricted or overwhelmed.

What You’ll Learn in This Episode:

• Ditching the "One-Sport Only" Mentality: Alex and Meredith open up about their journey from focusing solely on one sport to embracing multiple sports. They talk about how stepping away from just being “a runner” has been a game-changer for their identity and overall health.

• How to Fuel Like a Multi-Sport Athlete: When you’re juggling running, strength training, and cycling, fueling is key. Alex and Meredith share their strategies for staying energized and performing well across different sports.

• Tactic Nutrition: With their company Tactic, Alex and Meredith focus on helping athletes build a positive relationship with food and understand how to fuel for different activities. It’s not about restrictive dieting—it’s about nourishing your body for optimal performance in whatever sport you love.

• Preventing Burnout & Finding Balance: Running is great, but is it enough? We discuss how incorporating other sports can prevent burnout, give you new goals, and improve your performance, all while keeping the joy in your training.

• Strength Training & Cycling: No, you’re not less of a runner if you add strength training or cycling to your routine. Alex and Meredith explain how these activities have actually helped them become better, more resilient athletes.

• Reclaiming Your Identity: Is your identity tied too tightly to running? We talk about how easy it is to lose the fun in fitness when you feel like you “have to” do something, and how adding variety can reignite your love for movement.

Resources Mentioned in This Episode:

• Tactic Nutrition: Instagram | Website

• Follow Alex on Instagram: @aaparker1⁠

• Follow Meredith on Instagram: @meredith_root

Key Takeaways:

• It’s important to find balance—embracing multiple sports in your training not only prevents burnout but also enhances your performance as an athlete.

• Strength training, CrossFit, cycling - or whatever other sports you enjoy - can help you become a stronger, more resilient runner (and athlete overall!).

• If you’re feeling burnt out or stuck in a “one sport only” mentality, it might be time to explore new ways of training that bring back the fun and help you stay motivated.

• It’s OK to try different things. Whether it’s a different sport or mixing up your running routine, variety is not just good for your body—it’s great for your mind too.

  
  

Want More?If this episode resonated with you, make sure to subscribe to The Running Explained Podcast for more conversations on how to make running and fitness enjoyable, sustainable, and rewarding. And if you’re stuck in a training routine that feels more like a chore than fun, share this episode with a friend who might be looking for a change!

Research and production assistance by Sophie van Leeuwen

This week on The Running Explained Podcast, we’re talking about a different kind of destination—the kind that comes with epic views, cultural immersion, and no clock in sight. I’m joined by Michael Mazzara, CEO of Rogue Expeditions, who’s on a mission to redefine what it means to run and travel.

Michael shares how Rogue Expeditions creates immersive, joy-filled running experiences around the world—think Sahara Desert sunrises, winding trails through the Atlas Mountains, and post-run tajines in Morocco. These trips aren’t about chasing PRs; they’re about community, connection, and experiencing the world on two feet.

We talk about what goes into curating these off-the-beaten-path adventures, how he went from “not a runner” to leading global running trips, and why sometimes the best way to explore a new place… is just to lace up and run it.

Also! I’m beyond excited to share that I’ll be joining Rogue Expeditions in Morocco this November—and you can come too! If you've ever dreamed about turning your run into a passport stamp, this is your chance! runningexplained.com/morocco

In this episode, we dig into:

• How Michael’s unexpected running journey turned into a global adventure business

• The difference between racing and running to explore

• What makes these trips so unique, welcoming, and transformational

• Behind-the-scenes of designing routes in Morocco, Patagonia, and the Dolomites

• Why running can be the best way to see the world

• Tips for preparing for a running trip (spoiler: it’s not about doing 80-mile weeks)

• And more!

Come Run Morocco With Me!
I’ll be heading to Morocco this November with Rogue Expeditions for a week of incredible running, culture, and connection—and you’re invited. Want to be on the interest list? Head to runningexplained.com/morocco for all the info!

Resources & Links:Rogue Expeditions → rougexpeditions.com
Instagram → @rougexpeditions

Stay Connected:Follow me on Instagram → @runningexplained
Coaching, training plans & more → runningexplained.com

Loved the episode? Take 30 seconds to rate, review, and subscribe—it helps more runners find the show and say YES to more adventure!

Research and production assistance by Sophie van Leeuwen