Dear Runner Bod,

Dear Runner Bod is a podcast hosted by anti-diet running dietitian & body image coach, Serena Marie RD. Dear Runner Bod’s mission is to empower females to embrace their body as a runner’s body no matter their level of fitness, shape or size. Stick around for solo episodes and interviews of experts in the running community who provide advice on how to cultivate health, fitness, resiliency and self-compassion as a female runner.

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Episodes

49 minutes ago

Wait—can gaining weight help you run faster?
Yes, well, it depends!In this episode, Serena breaks down what really matters for speed, endurance, and performance—hint: it's not just about your weight. We dive into how focusing on VO₂max, building strength and power, and dialing in your sports nutrition can transform your training—even in a body that's heavier than she used to be.
You’ll learn: 🔥 Why “leaner” doesn’t automatically mean faster 💪 The performance perks of lifting heavy and training for power 🥤 How fueling smarter (not less) supports energy, recovery, and speed 🧠 A mindset shift that will help you embrace strength gains, muscle mass, and yes—weight gain—as a part of becoming a stronger athlete
If you’ve ever worried that eating more or gaining weight will sabotage your running, this episode is your science-backed permission slip to stop the fear and start fueling like an athlete.
🎧 Tune in, take notes, and get ready to rethink your relationship with your runner body.
PS here's the study Serena discusses in the show! https://pubmed.ncbi.nlm.nih.gov/37752006/
PSS here's the link for the book Serena mentions in the pod! https://bookshop.org/p/books/sick-enough-a-guide-to-the-medical-complications-of-eating-disorders-jennifer-l-gaudiani/9482872?ean=9780815382454&next=t
 
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

Monday Jun 23, 2025

This week, I’m joined by runner, mom, and Olympic Trials hopeful Annie Kay for a powerful conversation about how her relationship with running has evolved through motherhood, eating disorder recovery, and chasing big goals.
Annie opens up about her experience with eating disorder recovery, how she navigated postpartum training while breastfeeding, and what it really looks like to juggle elite running ambitions with life as a new mom. Whether you're building back post-baby or just trying to find joy in the run again, this episode is full of real talk, inspiration, and tangible takeaways.
💬 We talk about:
Finding joy in running again—without the pressure
Fueling and training through postpartum and breastfeeding
Healing your relationship with food and body as an athlete
What it takes to chase OTQ dreams as a mom
The power of community, support, and self-compassion
This one’s for every woman who's ever wondered if she can still go big after baby—spoiler: you absolutely can. 👟💪
You can follow Annie on Instagram @anniekayfitness. 
Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

Monday Jun 16, 2025

What if slow wasn’t something to hide, but something to celebrate?
In this episode, I’m joined by Katie, the powerhouse behind Slow Girls Run Club DC , a running community that’s changing the narrative around pace and empowering women to claim their space in the running world.
We talk about: 🏃‍♀️ Reclaiming the word slow as empowering and matter-of-fact 🙌 How her run club inspired hundreds to say YES to races, workouts, and community 💥 The confidence that blooms when you stop apologizing for your pace
Whether you’re the fastest on the track or taking your time on the trails — you’ll walk away from this episode feeling seen, hyped, and ready to run.
🎧 Hit play and meet your new favorite running crew.
You can follow Katie’s journey to NYC on Instagram at @katie.ontherun and Slow Girls Run Club DC at @slowgirlsrunclubdc!
 
Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!
Don't forget to follow me on Instagram @runnergirldietitian

Monday Jun 09, 2025

Ever find yourself hitting checkout on Amazon after seeing an influencer rock a cute dress while you’re going through a tough body image day? Yeah… me too. In this episode, I open up about why I left Amazon fashion behind - not just for the planet, but for my mental health.
I unpack how influencer culture preys on our lowest moments — those “ugh, nothing fits me” days - to sell us cheap clothes that promise confidence but deliver itchy fabrics, pit sweat, and regret. Spoiler alert: polyester isn’t therapy.
Let’s talk about what actually does help when you’re feeling off in your body - and why we deserve more than $19.99 quick-fix outfits that fall apart after two washes.
 
Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

Monday Jun 02, 2025

Summer running is here, and if you're drenched in sweat by mile 2, it's time to level up your hydration game. Spoiler alert: just drinking more water isn't the fix.
In this week’s podcast episode, I’m breaking down how to hydrate smarter—not harder—so you can beat the heat without bonking or bloating.
Here’s what we’re covering:✅ The science of sweat + why electrolytes matter✅ How to tell if you’re underhydrated (without relying on pee color alone)✅ Simple tweaks to your fueling plan to stay energized + cramp-free✅ Real talk on salt, sports drinks, and hydration myths
Listen in before your next steamy run—you might be just one bottle away from feeling so much better out there.
This is a repeat episode from April 22, 2024.
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

Monday May 26, 2025

 Off-season doesn’t mean off-identity. In this episode, I’m diving into why embracing your identity as a runner year-round is essential—especially when the world is pushing bikini-body narratives hard. We talk about how to set intentional goals in the off-season that support your metabolism, training, and body image, so you’re not just "getting by" but laying the foundation for stronger, more empowered fall racing. Your future PR starts now—and it definitely doesn't start with a 1,200-calorie meal plan.
 
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

Monday May 19, 2025

Ever wonder what it takes to run 7 marathons in 7 days... through the Sahara Desert? 🌵☀️ Yeah, me too—so I asked someone who actually did it.
Meet Claudia: ultra runner, HR training wizard, and founder of @svrynutrition, a savory protein bar born out of sand, sweat, and survival. 🏃‍♀️💪
We covered:🔥 What it’s really like to TRAIN FOR & run a staged race in extreme heat🧠 The tip she NOW knows on what you must pack in your kit💡 The story of how she realized runners need a savory protein bar option🌶️ And how her belief that athletes deserve to fuel their bodies so they can enjoy every moment of their life influenced the creation of SVRY
Whether you're dreaming of your first ultra or just want to feel inspired AF—this one’s a must-listen.
You can follow Claudia on Instagram @cmdodge1028. Check out the svry nutrition website, here.
 
Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

Monday May 12, 2025

In this week’s podcast episode, I’m diving into the psychology behind why ditching diets can feel so uncomfortable—and why those freak-outs are actually a sign that you're doing something right.
We’ll talk about: 
✅ Why guilt shows up when you stop controlling food✅ How your brain got wired to equate dieting with survival✅ What to do when the food freedom panic hits
 
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

Monday May 05, 2025

This week on the podcast, I sat down with Dr. Mitch Greene, author of Courage Over Confidence, to talk about how negative self-talk derails so many runners from reaching their goals and what we can do about it.
Whether you're training for a race or just trying to feel more confident on the run, this episode will help you: ✅ Understand the science behind mental self-sabotage ✅ Learn why confidence isn't the magic bullet we think it is ✅ Build the courage to keep showing up—even when your mind says "quit"
 Trust me, this one’s like a deep tissue massage for your runner brain. 😅
Check out Dr. Greene's website, here. If you want to reach out to Dr. Greene you can email him, here.
Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

Monday Apr 28, 2025

I did it… I hired a running coach. 😳💪 After months of trying to “figure it out” on my own postpartum — and getting stuck in the injury > rest > rebuild > repeat cycle — I knew I needed support. I’m breastfeeding. I’m sleeping like… a mom. My hormones (hi relaxin, bye estrogen) are working against injury prevention. And I’m training with way less time and way more life happening. I don’t need to be the hero of my own training plan. I need someone to help me train smarter! and keep me running strong through motherrunnerhood.
I’m scared. I’m excited. I’m hopeful. This fall, I’m chasing a BIG running goal before we start trying for baby numero dos…. And I want to do it with a plan that works for this season. Here’s to coaching, consistency, and finally giving my body the support it deserves. 🙌
 
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

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