HOW can you be an informed consumer of sports nutrition products? How can you critically evaluate the claims set forth by different sports nutrition companies, sort through the BS, and find the best products for you? Sports Dietitian Stevie Lyn Smith, MS, RDN, CSSD, CDN (@stevielynlyn) joins the show to help us become more informed consumers and understand different marketing pitches for sports nutrition products Trends in sports nutrition products & marketing Special claims and how certain products try to differentiate themselves What's the deal with products marketed as "low sugar"? A peek behind the curtain of endorsement deals and your favorite runners promoting specific products Understand slow vs. fast carbs How to "read the label" on your sports nutrition products: what to look for & what you're looking at Marketing buzzwords Electrolytes!! Other sports nutrition products: protein powder, collagen, pre-workout, caffeine, creatine, etc and more! Stevie Lyn has ten years of experience in providing nutrition education and counseling in a variety of clinical settings and with athletes of all levels. Growing up as a three-season athlete and playing lacrosse at the collegiate level, being active has always been a passion. After retiring from team sports, she has since completed ten full Ironman distance triathlons, numerous half-iron distance triathlons, and marathons, along with many other endurance events including the ultra-marathon distance. As an avid endurance and team sport athlete, she knows the importance of eating to support a healthy lifestyle both on and off the field. When working with groups and clients one-on-one she provides an evidenced-based and practical approach using her education and experience to empower individuals to improve their physical and mental well-being. While Stevie Lyn is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition therapy. Being diagnosed with an autoimmune disease later in her athletic career, she feels strongly about helping others to continue to stay active and healthy while managing chronic autoimmune disease.

What does foam rolling actually DO and how can you include it appropriately in your training? What about percussion massagers? What is fascia, and what does it do? Does KT actually work? Physical Therapist Dr. Duane Scotti, DPT, PhD (@sparkhealthyrunner) returns to the show to help us understand how these tools can help (or hurt, if used incorrectly) you as a runner? Foam rolling 101 What's the most effective way to utilize a foam roller? Understanding fascia Percussion massagers; yay or nay? Learning the difference between "tightness" and "weakness" Static stretching Fascia flossing, scraping, and the Graston techniquer Does KT taper ACTUALLY do anything? and more! Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury-free running. Through strength and run-specific training you can build your body to have a strong mind, strong body, and just keep running!

In this mid-week Q&A episode with Coach Elisabeth, we tackle 3 recent questions from runners: What's going on with all these marathoners who run massive PRs (30-40 minutes or more) from their 1st to their 2nd marathon? Can I still get faster as a masters (over 40) runner Why is my watch VO2max decreasing/why does my watch say my run was "unproductive"? -- Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals? Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners! Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward! Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠! ⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

Should you train by TIME or train by DISTANCE? ...or both? Coach Elisabeth breaks down time-based vs distance-based training, the pros and cons of each, and what we're ACTUALLY targeting in our training Training plans written to time vs distance WHY and WHEN time vs distance is more appropriate Distance-based training applied to athletes of different paces What happens on runs of different lengths Workouts of different distances vs durations How to convert a distance-based plan into a time-based one and more! 🕶️🦩This episode is sponsored by GOODR SUNGLASSES! Every pair comes with a 1-Year Warranty and 30-day FREE returns. 100% satisfaction guaranteed (plus Goodr is 100% Carbon Neutral company + 1% for the planet 🌎) Get FREE SHIPPING on your next order of sunglasses & support the show using code RUNEXP at www.goodr.com! 🕶️ -- Looking for guidance in your training? Not sure what do to or when do to it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals? Check out the MANY ⁠training plans⁠ available including 5k, 10k, half marathon, marathon, base-building, and speed base plans for beginner to experienced runners! Book a ⁠"Call A Coach" consult! ⁠30- and 60-minute calls available with Coach Elisabeth to get YOUR specific questions & help you chart a path forward! Get more from your marathon or half marathon training with ⁠Group Coaching⁠ or ⁠TrainingPLUS programs⁠! ⁠1:1 Run Coaching⁠ spaces are available; learn more at the link in bio!

What do you get when you run all six of the Abbott World Major Marathons: Berlin, Chicago, London, New York, Boston, and Tokyo? You get a special medal and a place on the short list of runners who have accomplished such a feat! Marathoner, journalist, and coach Ashley Mateo (@ashleymateo) joins the show to talk about her Six Star journey! What does it mean to run these 6 races? The logistics of running a major marathon (sometimes in a different country) Goal setting when you're running a huge race The pressure we put on ourselves to perform a certain way when the stage is big The differences in the different courses What you can - and cannot - control on race day and more! Ashley Mateo is an award-winning journalist whose writing has appeared in outlets including The Wall Street Journal, TIME, Runner's World, Women's Running, Men's Journal, Health, Women's Health, and more. She's also a 13x marathoner and an RRCA- and UESCA-certified running coach based in Denver.