Hi, Nick Klastava here!  You may have seen the bittersweet but exciting news regarding Running Explained on Instagram last week from Coach Elisabeth.  Elisabeth has created something so incredible here at Running Explained and thank you all so much for being here and being apart of this community.  I will do everything to continue to build this amazing thing Elisabeth created with education, science, and support for all runners.  For anyone interested I wrote a little bit about this journey myself and you can read it here !   Elisabeth has been one of the most inspiring people to me on Instagram and I feel blessed that I have gotten the opportunity to work with her the last year here at RE and be a guest on her podcast a few times.  We wish Elisabeth the best in her amazing journey ahead and I am honored to be the person she choose to lead Running Explained into the future.  

 

In some other news be on the look out on social media for information Saturday for our Black Friday code for downloadable training plans.  And if you are running Boston this year and looking for some support check out below for Road to Race Day Boston!  Now let's hop into the newsletter!

 

-Nick K

 

Have you ever had a run completely shatter your confidence? We all have. It’s especially tough when it happens during peak week or taper.  It's those moments when a run feels harder than it should, the paces aren’t there, and doubt starts creeping in. Even after weeks of great training, suddenly this becomes the only run our brain wants to focus on. And if we don’t catch that mindset quickly, it’s easy to spiral and let the next few workouts feel harder than they really are.

 

So what can we do?

1. Zoom out.
Think of your entire training block on a timeline. One tough run barely registers in the big picture. It’s just another day of training, not a verdict on your fitness.

 

2. Remember the Rule of Thirds.
A successful training block isn’t 100% “crushed it” days. It’s ⅓ good, ⅓ meh, and ⅓ hard. If everything felt amazing, you wouldn’t be challenging yourself. If everything felt awful, you’d be overreaching. That balance is normal.

 

3. Workouts are about gaining fitness, not proving it.
Even on days you miss splits, you’re still gaining fitness. Growth comes from consistent effort, not perfection. Don’t put extra pressure on peak week or taper to be flawless.  Those periods have a purpose, and it’s not to validate your training.

 

So the next time you have a bad tune-up race, long run, or workout, don’t let it linger. Be a goldfish: forget it quickly, refocus, and trust the body of work you’ve put in. One run doesn’t define your training, but how you respond to it can define your confidence.

 

-Nick K Baltimore, MD

We all know carbo-loading matters for half marathons and marathons but one thing many runners forget is to practice their carbo-load in training. “Nothing new on race day” applies to fueling too, yet most runners only dial in their pre-race dinner, breakfast, and race-day fuel… and skip testing what a real carbo-load feels like.

 

The fix? Start practicing during your long runs.
As your mileage builds, add extra carbs the day before. For those 18–22 mile long runs, try a 2-day carbo-load. The goal is simple:

Even more so you will find your long runs feel stronger too, helping you have better and more consistent long runs.

 

Practicing this now makes race week so much less stressful. You’ll know exactly what to eat, how much, and how your stomach will respond. Enter race week confident, not guessing.

 

Give it a try in your next training block!

 

-Nick K Baltimore, MD

What question do you want the Running Explained team to answer in next week's newsletter mailbag? You tell us! Is there another question you'd like us to answer in a future issue? Send us a note!

 

— JoJo

We asked you answered, “How do I know when I can add an extra day to my training?”  Let's dive into it.

 

So you’re running 2, 3, 4, or 5 days a week and wondering if you should add another day. (Yes, I left off 6, take a rest day fam. Or do doubles instead!)

 

Before you add that extra day, ask yourself two things:

 

Do you actually have the time and desire to run more? Extra mileage only helps if it fits your life, not adds stress to it.

Have you built a solid base at your current frequency? Don’t jump from 3 days to 5 just because other runners are doing more. That’s a fast track to injury or burnout.

And don’t forget the fueling piece, more miles mean higher energy needs. Make sure your nutrition supports the extra work.

 

If those boxes are checked, you might be ready to try adding a day. Just do it smartly: introduce it at the start of a new training block, not in the middle of peak week. Try it for a couple of weeks, then back off if needed, and start with shorter runs to let your body adjust to the new volume.

 

At the end of the day, adding another run is a personal choice. You can also get stronger by simply extending your existing runs and keeping those rest days sacred. Whatever you choose, make it sustainable and happy running!

 

-Nick K Baltimore, MD

Running the Boston Marathon this year? Want to be a part of a team that will support you whether your goal is to just experience Boston for the first time or chase a goal time?  Well Road to Race Day: Boston is for you. Road to Race Day: Boston is more than a training program; it’s a connected, coach-led community built to help you train smarter and race with confidence at The 2026 Boston Marathon.  This close-knit team of up to 20 runners and 3 coaches will support you through your training block.  To help you feel prepared with everything you could want to know about the Boston Marathon experience. 

 

Inside this 16-week program, you’ll get:

Program starts 29 December, but don't delay because spots are limited!  Click the banner above for more information or hit the button below to sign up now!

We hope you like the new look and feel of the newsletter! Is there a section you really enjoyed, or a topic that you'd like us to cover? Send us an email at hello@runningexplained.com and let us know!

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