The Running Explained Podcast

What does ADHD actually look like in runners and athletes, especially women? In this deeply honest conversation, Coach Amanda and Coach Nick sit down with running coach Mary Johnson to talk about the realities of living, training, parenting, and working with ADHD.

Mary shares her experience being diagnosed young, masking symptoms through achievement and structure, and eventually reaching a point where anxiety, burnout, and overwhelm forced her to stop pretending everything was fine. Together, they explore how ADHD often shows up differently in women, the connection between dopamine and endurance sports, why so many athletes are drawn to running, and the shame that can come with struggling silently as an adult.

This episode covers perfectionism, emotional regulation, burnout, executive functioning, coaching, mental health support, and the role running can play in helping people feel grounded and regulated. It is also a conversation about community, vulnerability, and learning to ask for help.

Whether you have ADHD yourself, suspect you might, coach athletes who do, or simply want a better understanding of the intersection between mental health and endurance sports, this episode offers a thoughtful and compassionate perspective.
Topics include:
• ADHD in women and athletes
• Anxiety, burnout, and masking
• Running and dopamine regulation
• Executive functioning and perfectionism
• Parenting with ADHD
• Why structure and coaching can help
• Mental health support for runners
• The connection between endurance sports and neurodivergence

Mary Johnson of Lift Run Perform (@itsamarython)
Mary Johnson is the owner of Lift.Run.Perform and a full-time running and strength coach. She lives in New Haven, CT with her husband, two kids, and golden retriever puppy, Sally. After rowing for four years in college, she ran her first marathon in 2010 and now considers herself a loyal student of the sport of running. Her mission is to empower people to realize how strong they are, inside and out, and to build a relationship with running and athletics that's focused on longevity.

Website

Amanda IG
Nick IG
Email - [email protected]

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

Mental health conversations in running are growing, but when it comes to men, there is still a long way to go.

In this episode of the Running Explained Podcast, we sit down with endurance athlete, community builder, and founder of RunTriMag, Jason Bahamundi, to talk about what men’s mental health really looks like behind the scenes.

We unpack the pressure many men feel to “man up,” how that mindset shows up in training, and why vulnerability still feels so difficult in the running and endurance space. Jason shares his personal journey with sobriety, disordered eating, and the shift from chasing performance metrics to building a more sustainable, honest relationship with sport.

We also dive into:
How endurance sports can both support and mask mental health struggles
The hidden signs of burnout, overtraining, and disordered behaviors
Why community and honest conversations matter more than ever
What men can do to better support each other and create safer spaces in running
This is a real, authentic conversation about identity, growth, and what it actually means to take care of your mental health as an athlete.
If you have ever felt pressure to push through, stay tough, or ignore what you are feeling, this episode will challenge that mindset and give you a different way forward.

Jason Bahamundi, founder of Run Tri Bike, is a passionate and accomplished endurance athlete dedicated to proving that there is a spot at the starting line for everybody and every body. With a background deeply rooted in the world of triathlon, running, and cycling, Jason has not only excelled in his personal athletic endeavors but is committed to fostering a supportive and inclusive world of endurance sports. This led him to establish Run Tri Bike, a platform that serves as a hub for everyday athletes to connect, share experiences, and access valuable resources. Jason's genuine enthusiasm for endurance sports continues to inspire individuals to pursue their goals and embrace the transformative power of an endurance sports lifestyle.
RunTriMag Website

Amanda IG⁠
⁠Nick -IG⁠
Email - [email protected]

🚨 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

What you do after the finish line matters just as much as the miles you ran to get there.

In this episode of The Running Explained Podcast, coaches Amanda Katz and Nick Klastava sit down with sports dietitian Meg Mahoney to break down the truth about post-race nutrition, recovery, and why so many runners unknowingly sabotage their progress after race day.

This episode is sponsored by Wahoo and their KICKR RUN Treadmill hit 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!

If you’ve ever finished a race and thought, “I’ll just eat later,” this episode is for you.

Meg walks through exactly what’s happening in your body after a race and how to refuel properly so you can recover faster, avoid injury, and actually build fitness from your training. From hydration and carbs to protein timing and real-life strategies, this is your complete guide to post-race fueling.
What happens in your body immediately after a race
The biggest post-race nutrition mistakes runners make
Why carbs matter more than you think for recovery
What to eat in the first 30–60 minutes after finishing
How to fuel if you don’t feel hungry post-race
Recovery strategies if you have another race coming up
Why “eating less because you’re running less” is a mistake
The role of hydration, sodium, and inflammation in recovery
Practical, real-world examples of what to eat after a race

Recovery isn’t passive. If you want to stay healthy, consistent, and keep improving, your nutrition needs to match the effort you put into your training.

Meg is a runner and dietitian for runners. I own the practice Nutrition for Runners and am most passionate about helping runners and active people improve their performance, recovery, and relationship with food by helping them unlearn everything they thought they knew about what it means to fuel like an athlete! I've run several marathons and made all of the fueling mistakes most runners have, but have helped myself and hundreds of runners get to the other side!
Meg Website - https://nutritionforrunners.com/
Meg IG

Amanda IG
Nick -IG
Email - [email protected]

🚨 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

What if you could go back to the start of your running journey and do things differently?
In this episode of the Running Explained Podcast, coaches Amanda and Nick break down the 6 biggest lessons they wish they knew when they first started running. From chasing results too early to underestimating fueling, recovery, and balance, this conversation is packed with insights that can help you train smarter, avoid common mistakes, and actually enjoy the process.
Whether you’re a beginner runner or someone who’s been at it for years, these lessons will likely hit home and might just change how you approach your training moving forward.
In this episode, we cover:
Why putting pressure on results can actually hurt performance
The truth about the “finish line feeling” and why it doesn’t last
Why perfect training doesn’t exist (and what matters instead)
How underfueling impacts energy, performance, and recovery
The importance of balance in training and life
Why recovery, sleep, and time away from running are critical
This episode is a reminder that running progress isn’t just about pace or race times. It’s about building something sustainable, enjoyable, and long-lasting.
If you’re feeling stuck, frustrated, or just want to get more out of your running, this is a must-listen.

Fall Marathon Interest List
Amanda IG
Nick IG
Email - [email protected]
🚨 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!
Learn more about all of this at Running Explained

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

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 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 - [email protected]

🚨 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