EPISODE #164: Built in the NCAA. Proven on the world stage. Katie Izzo.

In today's episode, RUNWITHALLI LIVE host Alli sits down with professional distance runner Katie Izzo, a 3x Team USA Cross Country athlete (2023, 2024, 2026) and recent 2nd place finisher at the U.S. Cross Country Championships to talk about what it really takes to rise through the ranks and compete at the highest level.From her standout NCAA career at the University of Arkansas where she finished 3rd at NCAA Cross Country Championships, helped secure a national team title, and ran one of the fastest indoor 5Ks in collegiate history to now building her professional career in Flagstaff, Katie shares what it means to pursue your full potential with intention, grit, and consistency.But this episode isn’t just for elite runners. It’s for YOU. The everyday runner balancing life, work, and training, looking to get better, stay consistent, and show up with purpose.In this episode, we cover:How Katie first got into running, and when she knew it could be something specialThe moment things “clicked” in her career (and what that actually looked like behind the scenes)Mindset shifts that help her stay consistent at the highest levelOne underrated training element that can make or break your PRWhat road runners can learn from cross country when it comes to strength + durabilityWhy hills, trails, and uneven terrain might be your secret weaponWhat it felt like to earn her spot on Team USA (again!) and key lessons from that raceHow her definition of success has evolved over timeAdvice for runners feeling nervous before a big raceWhy she said YES to coming on the RUNWITHALLI® LIVE podcastOne BIG takeaway is how success isn’t about perfect training. It’s about stacking consistent days (& recovery ones, too) while building strength in ways most runners don’t! Katie’s journey proves that durability, mindset, and trusting YOUR process are what separate the good from the great! Katie is one of the first people who welcomed me to San Diego after I reached out to her to go for a run (yes, I KNOW! That was bold!). She kindly said yes without hesitation, shared her favorite running spots around the city that I was unfamiliar with, and made me feel more at ease in a place that felt very unknown to me.I am forever grateful. I also might’ve convinced her to join my post-run candy addiction, sharing gummies and Parakeet Cafe smoothies before parting ways. It was such a fun way to share miles with an incredible athlete who is not only a bada$$ runner, but also a genuinely kind human.I’m so lucky to bring you this conversation on the pod today! If you’re chasing a PR, navigating a busy life, or simply trying to become a stronger, more confident runner, this conversation is for YOU!Subscribe to RUNWITHALLI® LIVE so you never miss an episode!Share this episode with a training partner who needs to hear it!Connect with Katie Izzo:InstagramAnd take ONE thing from this episode and apply it to your next run.Thank you for being here. I appreciate you! Buzzsprout - Let's get your podcast launched!Start for FREE Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletterFree community with free weekly resources → Discord