063 | Becoming a better, stronger, & healthier runner w/ Amanda Katz

Today Amanda Katz & I to break down what it actually takes to get stronger, faster, and healthier in a sustainable way without burning out or falling into extremes.Topics we talk about: Sustainable fitness vs. extreme all-or-nothing approachesHow fitness goals change from your 20s to your 30sThe role of rest, recovery, and patience in getting stronger and fasterFueling for performance: carbs, gels, and recovery basics for runnersBone health, underfueling, and long-term consequences of restrictionZone 2 running explained (and why pace doesn’t matter as much as effort)How to approach speed workouts without ego or burnoutProcess-focused training vs. chasing outcomes and PRsRedefining “success” in fitness beyond aesthetics and race timesCONNECT WITH AMANDA: Instagram, Substack, Running Explained PodcastCONNECT WITH MEGAN⭐ ⁠⁠⁠⁠⁠Socials: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠For more of One Percent Healthier's tips, join the One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Learn more about One Percent Healthier here: ⁠www.onepercenthealthier.co⁠CHAPTERS:00:00 – Introduction to Amanda Katz | Sustainable Fitness & Running CoachingCertified run coach Amanda Katz joins the 1% Healthier Podcast02:00 – Why Extreme Fitness Approaches Don’t Work Long TermRealistic, sustainable habits vs. aesthetic-driven fitness04:30 – Fitness in Your 20s vs 30s | Shifting Away from Hustle CultureWhy “more workouts” doesn’t equal better results07:30 – Rest, Burnout & The Myth of Always Doing MoreHow rest actually improves performance and longevity10:30 – Teaching Athletes to Rest Without Losing ProgressPatience, recovery, and training smarter—not harder13:00 – Redefining PRs Beyond Race Times & AestheticsBone health, strength gains, and pain-free living as real wins15:30 – Fueling for Performance vs Playing Not to LoseWhy underfueling hurts speed, recovery, and long-term health17:45 – Runner Nutrition Basics | Carbs, Gels & Long RunsHow much to fuel before and during runs20:30 – Bone Health, Underfueling & Long-Term ConsequencesWhy the “debt collector” always comes in fitness23:45 – Zone 2 Running Explained (Without the Hype)Effort-based training vs heart rate obsession27:30 – How to Run Easy Without Ego or Pace AnxietyWhy slowing down makes you faster31:00 – Speed Work, Effort Levels & Treadmill TrainingHow to structure intervals without burning out34:30 – Strength Training as a Non-Negotiable for RunnersWhy lifting is the ultimate injury-prevention tool38:00 – Process vs Outcomes | Why Chasing PRs BackfiresStaying consistent without obsessing over results41:30 – What 1% Healthier Means to AmandaDaily habits, nervous system health, and self-trust