Running Explained

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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Running Explained, Health & Wellness Website, Kansas City, MO.

Running Explained is all the things I wish I had known running, PLUS helps educate runners of all abilities and experience levels on the fundamentals of running and MORE!

10/12/2026

You’ve just finished a race and whether you are excited or devastated or just meh about your results the post-race blues comes for us all. The fleeting feeling of something we worked really hard for and were excited about and now it’s behind us.

It can feel like a lot but the science says that’s just part of it all because of the things that have happened to your body physically and emotionally. But it doesn’t have to crush you there are things you can do to help you through it.

If you’ve finished a race or are about to, remember to be proud of yourself regardless of a clock saying some number. And most of all make sure to talk to your people, the ones who have supported you all along. It’ll help you get through it and on to the next thing.

Did you just finish a race? How are you feeling? This is a place to talk about it all! Share down below 👇

10/12/2026

There’s a lot we offer here at Running Explained, Comment Team and I’ll send you a link to learn more about everything.

I love making posts, answering weekly Q&A, and sharing my knowledge with you all on social media. There are also a lot of ways outside of Instagram you can get more from me. Some of it’s completely free like our blog posts, the podcast, the newsletter, or all our freebies.

Additionally I added a bunch of new things this year like our Kickstarter program, the new RD Call with Stevie Lyn Smith l Sports Dietitian | Coach and some Custom and Guided plans that will give you all the support of a coach for your training block without the price. And as always we still have 1:1 Coaching spots available and I am always here if you want to do a coaching call to pick my brain.

At the end of the day I love running and I love getting to share my knowledge and experience with you all. However you want to engage with us here, I am just happy you choose to be here!

There are a lot of fun ideas over the next few months too but for now comment the word Team below and you can learn about all of the stuff we have going on!

10/09/2026

Sometimes as a coach you just need to listen and not offer any judgment whatsoever. So we can hear and understand what our athletes are saying rather than evaluating or fixing.

These are just some funny examples but if you watched the last episode of Season 4 of Ted Lasso you will notice sometimes the best thing we can do is just listen to others. I love Alice’s character development as the season goes on and while I didn’t love all the storylines this season her growth was the best.

What would you add as something that requires listening but not judging? Also what did you think of Season 4 of Ted Lasso, I give it a solid 8/10 and I am glad it’s back.

10/07/2026

A great Race Week conversation with an athlete is one of those pivotal moments in coaching. It’s your opportunity to take 12,16, or 20+ weeks of training from your athlete and help them calm their anxious thoughts and believe in themselves.

I truly believe most of my conversations with athletes race week have been some of the biggest reasons my athletes have felt calmer going into their races and confident.

These messages are just some of the things I remind my athletes before every race along with personal things from their training block. As a Coach I always try and remember those moments an athlete says “I can’t do this workout or run these paces” on week 4 and then after 10+ weeks running them on race week the doubt creeps back in.

My goal on race week is to take everything we did all training block and help my athletes believe in themselves as much as I believe in them. Because at the end of the day the belief they have in themselves will be how they run on race day. Hard work and training can do so much but these messages and conversations on race week can help an athlete reach their potential.

If you have a Coach always schedule that pre-race call and have them help calm your nerves. That’s what we are here for. And if you ever need a coach to pop in and help on race week head to the link in bio and schedule a Coaching Consult and I can be that for you!

10/06/2026

HELP! My race forecast is unseasonably warm. 😅

If you’ve been refreshing your weather app every 20 minutes, this one’s for you. The number one question in my DMs this fall: Do I still go for my goal?”
The answer is not surprising, heat costs you time. Not because you’re soft or your training failed, but because your body is doing two jobs at once. Job one is holding race pace. Job two is dumping heat, which means sending more blood to your skin and sweating buckets. Your heart can only share so much between those jobs, so something gives. That something is pace.

How much? The research (mostly marathon data) gives us a starting point:
➡️ 5:45/mi or faster: roughly 1 sec/mile slower for every 1°C (1.8°F) above about 59°F
➡️ 7:25-10:00/mi: roughly 4-4.5 sec/mile slower per degree
Part of that gap is time on course. Out there for 4+ hours? The race literally heats up around you.
Then there’s humidity. Look at DEW POINT, not relative humidity. The more moisture in the air, the less your sweat can evaporate and actually cool you. Coach Mark Hadley’s “heat score” (temp + dew point) is one of my favorite quick tools, and the full chart is in the slides in °F and °C.

Takeaways:
1️⃣ Adjust your goal BEFORE the gun. Deciding at mile 18 that it’s too hot is not a strategy.
2️⃣ Don’t “bank time” while it’s cool. That debt comes due with interest.
3️⃣ Pace by effort, not just your watch.
4️⃣ Bump up fluids AND electrolytes, but don’t overdo the plain water.
5️⃣ Confusion or acting “off” in the heat is an emergency, even if the runner is still sweating.
A hot race isn’t a failed race. Some of the smartest races I’ve seen came on days when runners adjusted early and passed a LOT of people in the last 10K.

Save this for race week and send it to the friend already panicking about the forecast. Racing somewhere warm? Drop your race and forecast below and how you are feeling about it.

10/01/2026

Sometimes the best thing you can do for yourself is put your phone down and use running for your mental space.

We’ve all been scrolling away but sometimes it’s just finding comfort in the thing we love. Just putting on your running gear, keeping up your routine can be such a healing thing.

Sometimes when we can’t control much, we can at least control our breath, our effort and our movement.

For me personally, running has always been about the community and people I’ve met and shared miles with. Sometimes connecting with others on a run can be just what we need.

At the end of the day, let go of pressure with running and use it as a way of self-care. At some point we started running as a way to get outside and do something for ourselves. So when we need it, that’s what running can be!

09/30/2026

And today we welcome Stevie Lyn Smith l Sports Dietitian | Coach as our official Running Explained Sports Dietitian to support any of your nutrition needs. Comment Carbie to learn more about her Fueling & Strategy Session available to book today!

Also we are talking Carb loading today. How to handle your carb load, how much you need to take in for your carb load and some sample days you can follow. We even add in some thoughts about race day and fueling + aid stations. Because a good part of any race fueling plan includes your fluids along with your carbs.

The one thing the science says is a proper carb load will improve performance in your endurance race. So, just like a proper taper, the things you do over the last few weeks can really impact your race day.

If you are having any issues planning out a carb load, looking to just increase your day-to-day fueling, or have nutrition questions go ahead and book your session with Stevie today. You will walk away with all the knowledge and a plan to start supporting yourself long-term.

09/28/2026

We obsess over splits and zones, but one of the best predictors of long-term running success is whether you actually like doing it.

Let’s start tracking our SPM! Smiles per Mile because science says it actually can improve performance. Having fun is a performance enhancer and we see it in all sports but especially running. Personally, all of my best races have ended up with a bunch of smiling photos. It’s not that I am smiling because I am doing well, it’s that subconsciously the smiling is helping my performance.

Here’s the science on why joy belongs in your training plan. How do you normally do on race day with your SPM?

09/23/2026

The Chicago Marathon is coming, so I wanted to share as many details as I could in one place for you.

This is one of my favorite races I’ve ever done! Chicago comes with so much excitement and is a fast course. This post will talk through the expo, pace groups, race day, corrals, the course and a spectator recommendation for you that I have personally cheered at several years now.

Also I wanted to make sure I talked about the Personal Hydration Refill stations that will be on the course to support you!

If you are running Chicago or spectating save this post or share it with someone you know who wants all the information for race weekend in one place.

As always I tried to verify everything on the Chicago Marathon website, but I do make mistakes or information may have slightly changed.

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Kansas City, MO
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http://runningexplained.com/

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