Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests.

Kim built her coaching practice, Training Inclined, and her women's community, Train Like a Master, after her own injury-prone running years. In this episode: deload weeks and recovery science, the strength work masters runners can't skip, telling normal age-related slowdown from an actual training gap, bone density and perimenopause, training through osteopenia and arthritis, whether weighted vests actually build bone, and navigating body image and weight gain through menopause.

Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.

Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.

Our Guest

Kim Nedeau is a running coach, educator, and the founder of Train Like a Master, a training and education community for women 40 and over who want to keep running, get stronger, and perform well as they age.

Kim has spent more than a decade coaching runners and exploring the intersection of running, strength training, injury prevention, and healthy aging. Her work focuses on helping women understand how their training needs to evolve as they get older, which can mean setting new personal records or sometimes slowing down. Kim is also a masters runner herself, so she knows the highs and lows firsthand, sometimes finding herself running surprisingly fast for a master, and other days wondering how she got so slow.

Through her coaching, writing, and educational work, Kim brings an evidence-informed but practical perspective to topics like muscle loss, bone health, menopause, injury, recovery, and performance in the masters years.

Find Kim Nedeau:

• kimnedeau.com / https://traininginclined.com/

• Instagram: kimnedeau_traininginclined

Reach out via email at hello@runningexplained.com

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A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are especially prone to running low, and the ferritin number that actually supports performance versus the number that just clears a lab's "normal" range.

We also cover when to (and definitely not to) get iron labs drawn, how hard training affects iron absorption through a hormone called hepcidin, and why more iron isn't always better.

Guest

Callie Roseland, MS, RD, LDN, CSSD, IFNCP, EP-C is a Sports Dietitian who specializes in helping endurance and mountain athletes fuel for performance, recovery, and long-term health. She has 9+ years of experience in high-level performance nutrition, including more than 7 years as a Tactical Performance Dietitian supporting U.S. Special Operations Forces within a multidisciplinary human performance team.

Through her private practice, Fueling Upward, Callie works with adult athletes who lift, run, and climb mountains while balancing serious training with full-time work, family, and real life. Her background in exercise physiology, sports nutrition, and integrative and functional nutrition allows her to take a comprehensive approach to performance, with particular interests in endurance fueling, performance labwork, gut health, hormone health, injury recovery, and optimizing nutrition to support high-level training and performance.

Fueling Upward offers 1v1 virtual nutrition coaching, group education, and on-demand resources to help athletes have more energy, ditch gut issues, and fuel the training it takes to cross finish lines and climb mountains.

Email: callie@fuelingupward.com

IG: @fueling.upward.rd

Website: www.fuelingupward.com

Reach out via email at hello@runningexplained.com

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Strength training gets thrown around as a cure-all for runners: fix your injury, run faster, never break down. Coach Nick and Coach Amanda sit down with Natalie LaMendola, DPT, a running-specific physical therapist and Running Explained coach, to separate what strength training actually does for runners from what the internet claims it does.

We cover the exact framework Natalie uses with runners (squat, hinge, push, pull, carry), how to know if your program is even working, the real reasons runners skip strength work, and what changes once you hit master's age. We also get into why strength training is not a quick fix for an injury, no matter what your Instagram feed says.

In this episode

• What actually counts as strength training (and what doesn't)

• Why strength training improves running economy and tissue durability

• The squat, hinge, push, pull, carry framework for building a session

• How many heavy compound lifts, single leg exercises, and plyometrics you actually need

• The weekly benchmarks that tell you your program is working

• The real barriers keeping runners out of the weight room, and how to work around them

• Strength training for master's runners: consistency, calf work, and tendon health

• Do men and women need different strength programs? (Mostly no, with one hormonal exception)

• Why strength training won't fix an active injury, and what it actually does instead

About our guest Natalie is a running-specific Doctor of Physical Therapy and certified run coach based in Kansas City. When she's not working with runners in the clinic, you can find her chasing her own goals on the run alongside her husband, twin toddlers, and hound dog. Her passion lies in helping runners of all abilities achieve their goals and get back to the miles they love.

Find Natalie: lamendolapt.com or on Instagram @runwithnat_dpt

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