The Up & Running Podcast

Episode 11 of the 2026 Season is LIVEStories from Running Camp & Common Injuries of Novice Runners at NKRCWelcome back runners! In today’s episode, Coach Lauren and Dr. Jordan focus on pain management for runners, post-session recovery, the reality of needing quiet time after a long day, and how to communicate your needs without guilt.Key points include:How ice therapy is used conservatively to manage pain without hindering inflammationThe importance of balance in pain treatment—when to use ice and when to avoid itPractical advice for listeners dealing with injuries or seeking guidancePersonal insights on ending the workday and maintaining mental boundariesThe value of gratitude and connection in both personal and professional lifeThe role of social media in professional practice and community buildingThe significance of consistency and showing up, despite challengesThe impact of small habits, like taking time after sessions to decompressHow to foster open communication and support within personal relationshipsListen now on Apple Podcasts and Spotify! Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 10 of the 2026 Season is LIVERunning and Supplementation (Part 2)In this episode, Coach Lauren and Dr. Jordan continue their discussion on the role of supplements for endurance athletes. A key theme throughout is that supplements are intended to support, not replace, a foundation of proper nutrition, sleep, and recovery. They also emphasize that testing matters since many supplement decisions should be based on blood work, not guesswork.Coach Lauren and Dr. Jordan go over the following supplements:Magnesium can support sleep, relaxation, and recovery, but too much at once can cause GI distress.Berberine is not recommended for endurance athletes because it may lower blood glucose too much and can reduce training performance.Vitamin D is important for bone health, muscle function, immune health, and recovery; many athletes may be low, especially indoors or in low-sun environments.Vitamin C and zinc can be useful during high-stress training periods, illness-prone seasons, travel, or heavy training blocks, but they are not miracle fixes.Omega-3s may support inflammation regulation, cardiovascular health, and recovery, especially for athletes who don’t eat fish regularly.B vitamins (especially B12 and folate) are especially important for endurance athletes and those who are vegan or vegetarian.Iron and ferritin are critical for oxygen transport and performance, and ferritin should be tested alongside iron because it reflects stored iron.Just like in training, consistency is crucial for all these supplements. Make sure to consult with your healthcare providers regarding any personal health and/or medication concerns when starting a new supplement.Listen now on Apple Podcasts and Spotify! Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 9 of the 2026 Season is LIVERunning and Supplementation (Part 1)In this episode, Coach Lauren and Dr. Jordan discuss the role of supplements for endurance athletes. A key theme throughout is that supplements are intended to support, not replace, a foundation of proper nutrition, sleep, and recovery. Coach Lauren and Dr. Jordan go over the following supplements:Protein: Protein is essential for muscle repair, recovery, and maintaining lean muscle mass, especially during high-mileage training. While protein powders are convenient, they should not replace whole food sources. Collagen: This is a non-complete protein that can support connective tissue health, such as tendons and ligaments. It is most effective when paired with vitamin C and progressive loading exercises, such as strength training or running.Creatine: Although often associated with power sports, creatine offers significant benefits for endurance athletes, including improved training adaptations, recovery, and thermoregulation. It also supports cognitive function. Tart Cherry Juice: This supplement helps with recovery and sleep by naturally increasing the body's melatonin production. It may also help reduce soreness and inflammation, particularly during hard training blocks.Magnesium: This mineral is vital for energy production, nerve function, and muscle relaxation. Just like in training, consistency is crucial for all these supplements. Make sure to consult with your healthcare providers regarding any personal health and/or medication concerns when starting a new supplement. And come back for part 2 where Coach Lauren and Dr. Jordan get into additional supplements, such as vitamin D, iron, and omega-3s.Listen now on Apple Podcasts and Spotify! Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 8 of the 2026 Season is LIVERunning Etiquette - Roads, Trails & TrackIn this episode, Coach Lauren and Dr. Jordan discuss running etiquette for roads, trails, tracks, group runs, and race day.They cover how to stay safe, communicate clearly, share space respectfully, and avoid common etiquette mistakes - from running against traffic and yielding on trails to using the correct lanes on the track and lining up appropriately on race day.This episode is a practical reminder that good running etiquette creates a safer, more welcoming running community for everyone.Key takeaways:Be visible and predictable.Communicate before passing or stopping.Respect roads, trails, tracks, and race courses.Share space with runners, walkers, cyclists, drivers, and wildlife.Leave every space better than you found it.Listen now on Apple Podcasts and Spotify! Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 7 of the 2026 Season is LIVENavigating Life's Chaos: From Pet Stress to Race Resilience, PT Insights, and Embracing PositivityCoach Lauren shares a heartfelt update on her recent life challenges, training setbacks, and how she navigates the mental and physical hurdles. She discusses pet conflicts, the importance of flexibility in training, and the value of self-compassion amidst chaos. Key topics:How pets can reflect our stress levelsHow lack of sleep and stress affect training and recoveryStrategies for adjusting workouts during challenging timesLessons learned from a poorly executed 5K race and growth in mental resilienceCritical insights on physical therapy practices and medical system frustrationsAddressing body image issues and social media pressuresThe importance of community, positivity, and kindness in everyday lifeThis episode emphasizes resilience, adaptability, and self-awareness amidst life's unpredictable chaos. Keep showing up, adjusting your expectations, and practicing kindness… especially to yourself.Listen now on Apple Podcasts and Spotify! Calls to Action:Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach!Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 6 of the 2026 Season is LIVE6 Things I Want Every Runner to Know After Finishing a Marathon In this episode of the Up & Running Podcast, Coach Lauren breaks down what actually matters after race day so you can recover optimally, stay healthy, and set yourself up for success in your next chapter.Inside the episode we discuss:⭐️The Importance of Celebrating the Accomplishment⭐️ Why you Need to Soak It In⭐️How Recovery May Take Longer Than You Think⭐️When to Actually Return to Running⭐️Why you Need to Keep Eating Like an Athlete⭐️How Sleep is your Ultimate Recovery ToolListen now on Apple Podcasts and Spotify! Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 5 of the 2026 Season is LIVEBuilding Running Resilience, Mindset Tidbits, and Respecting the Female CycleIn this episode, Coach Lauren and Jordan share an in-depth reflection on recent race experiences, training adjustments, and mental strategies to handle race day nerves. The conversation highlights practical approaches to balancing recovery, fitness progress, and mental resilience while preparing for a half Ironman and upcoming races.Some key topics include:The mental shift from race anxiety to confidence through exposure and preparationStructuring training around injury prevention, fueling, and long-distance enduranceThe importance of graded exposure to race environments for mental confidenceHow menstrual cycle phases impact race performance and psychological readinessPractical strategies for managing race day nerves and pacingTransitioning from high-intensity speed work to steady endurance trainingBalancing recovery with consistent training to avoid overtrainingThe role of community, accountability, and mental health in endurance sportsPersonal race recaps: PBs, race strategies, and lessons learnedThe significance of body positivity and focusing on performance over appearanceListen now on Apple Podcasts and Spotify! Calls to Action:Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach!Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 4 of the 2026 Season is LIVETraveling, Time Zones & Training: How to Stay Consistent on the GoTravel doesn’t have to derail your training but it does require intention.In this episode, I walk you through my recent trip to Australia (over 30 hours of travel, more than a 15-hour time difference) and exactly how I managed sleep, jet lag, and training while away. Whether you’re heading to a destination race, traveling for vacation, or trying to stay consistent on the road, this episode will help you set realistic expectations and adjust your approach so you can still show up without burning yourself out.In This Episode, I Cover:How to adjust to a new time zone before you even leaveStrategies for sleeping on long-haul flights (and what actually helped)Why timing sleep during travel matters more than total hoursPractical tips to reduce jet lag How to approach training when your routine is disruptedLetting go of performance expectations during travelWhy consistency > perfection matters for long term progress when life gets busyYou don’t need perfect conditions to stay consistent. You need an adaptable mindset, realistic expectations and a plan that meets you where you are. Because long-term progress is built on showing up imperfectly as consistently as possible.Listen now on Apple Podcasts and Spotify! Calls to Action:Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach!Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/scheduleIf you’re preparing for a destination race or traveling soon, I created a free guide to help you feel confident heading into race day; download your Destination Race Preparation Guide here:https://thepersonalizedrunningdoc.com/resources/p/destinationraceguide

Episode 3 of the 2026 Season is LIVEReflecting on 2025's Wins & Struggles, Intention for 2026 & Why Zone 2 Training is Hard to ImplementHave you ever heard that the secret to running faster is actually learning how to slow down?In this episode, Coach Lauren reflects on her 2025 season; the wins, the setbacks, and the growth. Then she discusses Zone 2 training. Despite being the hardest efforts for runners to learn, this low-intensity aerobic work is one of the most powerful tools for long-term performance and durability in endurance athletes. More specific topics include: Coach Lauren’s 2025 Season: The highs, lows & how they are influencing her goals & intention for 2026 Coach Lauren’s biggest strength and performance wins for 2026 What is Zone 2 training and the current researchWhy easy running feels harder than it shouldWhy most runners get stuck in the “grey zone” & how it can limit adaptationsHow Zone 2 training supports durability, recovery, and longevity in the sportIf you’ve ever felt frustrated running “slow,” questioned why easy days matter, or struggled to balance effort with recovery - this episode is for you. Because longevity in this sport is built on patience, consistency & sustainability. If this episode resonated with you, share it with your training partner! Listen now on Apple Podcasts and Spotify! Calls to Action:Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 2 of the 2026 Season is LIVE!Debunking Nutrition Norms in the Endurance Community with Alex Larson, MS, RDN, LDNutrition is one of the most overlooked drivers of performance in endurance sports and today we’re breaking down what happens when runners consistently under-fuel, why being exhausted after workouts isn’t a badge of honor, and how to fuel in a way that actually supports performance, recovery, and longevity in 2026.In this episode, Coach Lauren sits down with registered dietitian, endurance athlete & coach Alex Larson to discuss why so many runners normalize all-day fatigue, GI distress, and stalled progress and how consistent, intentional fueling can change everything.Lastly, they break down practical pre-run fueling strategies, how to improve gut tolerance, and why fasted runs and saving calories for later in the day often backfire.In this episode we cover:Why constant exhaustion after long or hard runs is often a fueling issueThe impact of chronic under-fueling How fasted runs are often normalized and do more harm than goodSimple, realistic pre-run fueling ideas (including applesauce pouches and Pop-Tarts)How to gradually build gut tolerance for pre-run and in-run nutritionThe potential link between poor fueling habits and GI distressWhy fueling matters at every level - not just for “fast” athletesAnd if you’re realizing your training may be solid but your fueling isn't, this episode is just your starting point! Listen now on Apple Podcasts and Spotify! For more from Alex Larson, MS, RDN, LD:Website: https://alexlarsonnutrition.comInstagram: @alexlarsonnutritionPodcast: Endurance Eats (Apple, Spotify, YouTube)Email: [email protected] tuned for more with Alex this season on the Up & Running Podcast to dive deeper into additional endurance nutrition topics! Calls to Action:Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 1 of 2026 is LIVEThe 5 Strength Training Mistakes Runners Make & How to Fix Them in 2026Strength training is one of the most misunderstood parts of endurance training and today we’re breaking down the biggest mistakes runners make, why they stall progress, and how to finally build the durability, power, and efficiency you actually need to run longer, stronger and faster in 2026! In this episode, Coach Lauren explains why most runners think they are strength training effectively… but aren’t actually getting any stronger. She also discusses how to structure your strength workouts to actually see progress that will translate to less injuries and faster times through the finish line this spring! Lastly, you’ll learn how tendons really work in running and how isometrics, heavy lifting and plyometrics all have their place in improving not only muscle strength but tendon resiliency and power.  We cover:The 5 biggest mistakes runners make when it comes to strength training The difference between fatigue & failure when it comes to heavy liftingWhy strength is the #1 tool for injury preventionWhat runner-specific strength needs to includeWhy Winter is the best time to build strength! And if you want a structured, progressive strength training program designed for runners… Enrollment for PR STRONG is open!  Beginner to advanced programs are available including 2 full-body workouts/week, coaching calls, form feedback, and expert support to help you run longer, stronger and faster in 2026! Learn more and sign up here: https://thepersonalizedrunningdoc.com/pr-strong

 Episode 65 is LIVE!End of Year Reflections and The Marathon Commitment: What You Really Need to KnowMarathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full.In this episode of the Up and Running Podcast, Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not just the miles, but the time, the energy, the recovery, and the mental bandwidth. She unpacks what it really means to say “yes” to a marathon, why smaller races like 5Ks deserve way more respect, and how rest isn’t a weakness; it’s a requirement for long-term progress.This conversation is an invitation to reflect. On your goals. On your current season of life. And on whether the commitments you’re making align with the runner (and human) you want to be.A Few Takeaways Include:The level of training that you have to put in to prepare for a marathon is intense.When signing up for a marathon, you're committing to a lot of different things.The real accomplishment of running a marathon isn't actually running the marathon.Rest is essential for sustaining fitness and performance.Sometimes doing less allows you to do more in the long run.You need to take a break if you need it, especially during busy seasons.The excitement of running comes from the process of training, not just the race day.You can't just sign up for a marathon without considering the logistics.Having a supportive community can make a significant difference in your running journey.Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

 Episode 64 is LIVE!Caffeinated Chaos and Marathon Training with Alicia DeCastro from Fundati CoffeeThis week, Lauren sits down with Alicia DeCastro (founder of Fundati Coffee and Fundati Run Club, and Distance Coach at La Salle Academy) to talk about running, coaching, community, and the caffeine-fueled chaos that comes with marathon training.From her first race back in 6th grade to crossing the New York City Marathon finish line, Alicia shares the evolution of her running journey, what she’s learned through coaching others, and how building Fundati has become about so much more than just coffee.Together, Lauren and Alicia dive into the intersection of sport, self-discovery, and community and how each new chapter of training and coaching offers a fresh lesson in growth, humility, and gratitude. In This Episode, We Cover:The story behind Fundati Coffee + Run Club and her role as Distance Coach at La Salle Academy.Alicia’s running journeyHow guiding others reveals what coaches can still learn as athletes themselves.How the running community nurtures consistency for all levels of runners.Embracing the process, even when it’s imperfect and why curiosity keeps you progressing. The Caffeinated Chaos: A behind-the-scenes look at Alicia’s final week leading up to NYC.  Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach who could use a dose of caffeine and inspiration.Join us for the next Fundati Run Club! Sunday, November 16th at 7:30 AM. Come run, connect, and grab a coffee! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 62 is LIVE!'How to Build Your Race Day Plan and StrategyIn this episode, Lauren walks you step-by-step through how to create a race day plan so you can line up feeling calm, confident, and prepared. The goal of this episode is to give you a practical framework to follow for your next big event! Whether you’re racing a 5K, half marathon, or full marathon, having a plan not only helps you execute better on the course, but also minimizes stress in the days leading up to the race.In This Episode, We Cover:Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels.Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks.Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption.Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pAHydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course. Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers.Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery.Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough.Key Takeaway:A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence.Calls to Action:️Rate & Review the Podcast — it helps more runners find these episodes! Share this episode with a teammate or running buddy who’s gearing up for their next raceWant personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities!  thepersonalizedrunningdoc.com/schedule

Episode 61 is LIVE!Why I Choose to Suffer: Training, Resilience, and Finding Strength in StruggleIn this solo episode, Dr. Lauren unpacks why she intentionally leans into discomfort during workouts… not in a harmful way, but in the form of burning lungs, heavy legs, and the challenge of intervals that push just beyond her comfort zone.At first glance, these sessions might look like they’re all about chasing personal records. But the reality goes much deeper. Choosing to embrace discomfort in training is less about times on a clock and more about cultivating resilience, perspective, and gratitude; qualities that extend far beyond sport. In this episode, Dr. Lauren covers:The Power of Perspective: how injury shifted Dr. Lauren’s outlook on training and why speed work now feels like a privilege not a punishment.Seasons of Training & Life: why we can’t always prioritize workouts and why gratitude matters when we can.The Science of “Suffering”:Physiology: how stress → adaptation makes us fitterHormesis: why controlled stress strengthens both body AND mindPracticing discomfort: how endurance athletes rehearse resilienceGrowth in the Invisible Work: why results don’t always show up immediately but compound over time.Resilience Beyond Sport: how elective suffering in training transfers into life giving us the tools to face setbacks, hard conversations, and unexpected challenges.Listen now on Apple Podcasts and Spotify! Calls to Action: Rate & Review the Podcast — it helps more athletes find these conversations! DM me on Instagram with your favorite “suffer fest” workout and what you’ve learned from it. Want to work together? Schedule a Free Discovery Call: thepersonalizedrunningdoc.com/schedule

Episode 60 is LIVE!Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van HornThis week, I sit down with Kylee Van Horn, founder of Flynutrition, endurance athlete, coach, author, and podcast host to dig into the realities of fueling for performance, media myths, and everything in between when it comes to sports nutrition.Kylee’s background as both an athlete and a registered dietitian gives her an unique lens on how nutrition impacts health, recovery, and performance. Together, we pull apart the noise, challenge diet culture, and talk about what really matters when it comes to fueling endurance athletes.In This Episode, We Cover:The context needed for fueling for performance vs. weight loss.The media’s role in nutrition narratives and how influencers and documentaries can mislead athletes.The link between under-fueling and repetitive injuries.Understanding your own personalized carb needs using general guidelines and individual nuance by incorporating things like stress, sleep, and recovery.The pros/cons of macro tracking and when it becomes unhelpful.Signs of under-fueling including delayed recovery, menstrual changes, and hormone issues.How to gradually increase carb intake, hydrate well, and “train the gut.”Practical hacks for busy athletes such as snack planning, portable foods, and easy carb options.Listen now on Apple Podcasts and Spotify! Resources & Links:Kylee’s Website: flynutrition.orgKylee’s Instagram: @flynutrition3Kylee’s Book: Practical Fueling for Endurance AthletesKylee’s Podcast: Your Diet Sucks — Apple | SpotifyCalls to Action:Rate & Review the Podcast Share this episode with a teammate who struggles with fueling Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

Episode 59 is LIVE!Tri Training, Carb Loading and First-Timer Lessons- Jordan’s Sprint Triathlon RecapIn this week’s episode, I’m joined by my fiancé, athlete and colleague Dr. Jordan Madigan PT, DPT for a post-race breakdown of his very first sprint triathlon… from the early stages of training to race day execution.Whether you're tri-curious, training for your first multi-sport event, or a seasoned racer, you’ll love this candid and insightful recap of what went well, what surprised him, and what he’d do differently next time.We dig into: Training as a First-Time TriathleteBalancing swim-bike-run with strength training and a busy scheduleBuilding confidence in the waterLearning to train through fatigue while keeping it fun Carb Loading: First-Time LessonsHow he approached carb loading leading into race dayWhat worked well (and what he would change next time)Managing nerves, hydration, and fueling on race day morning Race Day Execution & HighlightsJordan’s goals heading into the raceSurprises from transitions to pacingWhat he’s most proud of and what challenged him What’s Next?Will he race again?Considering longer distancesTakeaways for other first-timers This episode is a mix of real-world experience, practical insights, and the mindset shifts that come with training for something new.If you're thinking about stepping outside your comfort zone, this one will inspire you to go for it.Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs! Listen now on Apple Podcasts and Spotify!  Calls to Action:Enjoying the podcast? Rate & review to help us grow!Know someone thinking about their first triathlon? Share this episode with them!Want guidance for your own training or fueling? Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

Episode 58 is LIVE!Carb Loading 101 — Fueling Up for Peak PerformanceIf you’ve ever wondered how to properly carb load before a race (or assumed it just meant a giant bowl of pasta the night before) this episode breaks down the science, strategy, and real-life examples you can apply right away.In this episode, Coach Lauren explains:What carb loading really is (and isn’t)Why it matters for races >90 minutesHow much you actually need based on your body weight and training status The science of glycogen storage and glucose metabolismEasy tips to boost carb intake without feeling stuffed Realistic, digestible meal examples using everyday foodsSample Carb Load PlansHere’s a practical breakdown of what a carb load looks like for race week using real food: 450g Carb Load (for 55–60 kg athlete or Beginner Athletes &/or Beginners to Carb Loading):Breakfast (~100g)1 bagel with peanut butter1 banana1 cup orange juiceSnack (~50g)1 cup sweetened applesauceLunch (~100g)1 whole PB&J or turkey sandwich1 large baked potatoSnack (~50g)½ cup raisinsDinner (~100g)2 cups cooked rice or pastaBaked chicken breast1/2 cup of cooked veg or small side salad Evening Snack (~50g)2 servings of candy (e.g., Swedish Fish, gummy bears) 600g Carb Load (for 70–75 kg athlete or Intermediate/ Advanced Athletes familiar with Carb Loading):Breakfast (~100g)1 bagel with peanut butter1 banana1 cup orange juiceMorning Snack (~100g)1 cup sweetened applesauce1 16 oz bottle of sodaLunch (~125g)1 PB&J or turkey sandwich1 large baked potato1 bottle sports drinkAfternoon Snack (~125g)½ cup raisins2 slices white bread with 2 tbsp preservesDinner (~100g)2 cups cooked rice or pastaBaked chicken breastEvening Snack (~50g)2 servings of candy Pro Tip: Carb loading works best when paired with a taper and familiar, low-fiber foods. Use liquid carbs to keep intake high without feeling overly full.——————Enjoying the podcast? Please take a minute to rate and review the show — it helps us reach more runners like you!Found this helpful? Share this episode with a teammate or training partner who’s gearing up for their next race!Want 1:1 guidance for your fueling or training? Schedule your FREE Discovery Call thepersonalizedrunningdoc.com/scheduleThanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs! Listen now on Apple Podcasts and Spotify! 

Episode 57 is LIVE!The Road Back: Injury, Recovery and Rethinking Rehab with Tyler Foster DPT/ PT and Jordan Madigan DPT/PTToday, we’re doing something a little different! We are pulling back the curtain on my own recent Grade II lateral ankle sprain and diving into it as a case study. In this episode, we are breaking down how we approached the rehab process and the many decision points that could have shifted the outcome along the way from initial loading strategies to return-to-running milestones.Joining me for this conversation are two incredible clinicians and movement specialists, Tyler Foster, DPT/PT and Jordan Madigan, DPT/PT.What makes this conversation especially valuable is Tyler’s unique blend of orthopedic clinical experience and research in motor control. We dive into the nervous system’s role in shaping pain perception, movement quality, and overall functional capacity and explore how neuromuscular adaptations may evolve during the return-to-running process. The discussion also highlights how combining professional rehab guidance with years of running experience can create a more tailored and effective recovery approach.Recovery is rarely linear, and the choices you make early on (from language and loading to rehab progression) can significantly impact long-term outcomes! If you’ve ever wondered why two people with the same injury can have completely different recovery paths, this episode is for you! Topics include:My Experience with a Grade II Lateral Ankle SprainThe Early-Stage Decision Making That Sets the Tone for RecoveryHow Motor Control Research Informs Clinical Strategy Post-InjuryWhy Rehab Isn't Just About the Ankle… It’s a Whole-System ConversationBuilding Progressions That Respect Healing While Challenging the AthleteWhy Rehab Can’t Be One-Size-Fits-All Even for the “Same” DiagnosisThe Role of Communication, Language and Athlete Buy-In during the Healing ProcessRegressions, Re-loading, and Adjustments Based on Real-Time ResponseBridging the Gap Between Research, Clinical Experience and Athlete IdentityWhy Personal Goals Matter in Rehab Progression This is a must-listen for clinicians, coaches, athletes, and anyone navigating recovery — whether from an ankle sprain or any other setback.If this resonated with you, share the episode with someone in your circle who’s dealing with an injury, and leave a review if you’re enjoying these deeper, more nuanced conversations on rehab and performance.Resources:Running technique is an important component of running economy and performance. Folland et al 2017 https://pubmed.ncbi.nlm.nih.gov/28263283/The association between running injuries and training parameters: a systematic review. Fredette et al 2022 https://pubmed.ncbi.nlm.nih.gov/34478518/Science of Running by Chris Napier https://books.google.com/books/about/Science_of_Running.html?id=d8y8DwAAQBAJ&printsec=frontcover&source=kp_read_button&hl=en&newbks=1&newbks_redir=0&gboemv=1&ovdme=1----------Listen now on Apple Podcasts and Spotify! Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc on Instagram to get your question featured on the podcast!Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on!Calls to Action:Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: [email protected]

Episode 56 is LIVE!Fuel Smarter, Not Harder: Q&A with Sports Dietitian Kylee Van HornThis week, Coach Lauren brings you a special LIVE Q&A session with the incredible Kylee Van Horn, a leader in the world of endurance sports nutrition.Kylee is the founder and owner of Flynutrition, where she helps runners, triathletes, cyclists, and skiers learn not only the why but also the how behind fueling for performance. Her mission? To separate facts from fads in the nutrition world and provide easy, actionable strategies that improve both health and athletic performance.She’s also a newly published author of the book, Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance and co-hosts the podcast "Your Diet Sucks" where she takes a real-talk science based approach to nutrition, health and fitness.In this episode, we cover:The Best Time to Take Iron SupplementsPhysiological Barriers to Iron AbsorptionAre Fitness Trackers Accurate for Calorie Burn?Fueling for Performance While in a Calorie DeficitWhy Knowing Your Macronutrient Breakdown MattersThe Power of Simple Carbs for EnduranceBest GF + Additive-Free Protein Powder OptionsSimple Hacks for Pre-Exercise FuelingIntra-Exercise Fueling Minimums You Should KnowHow to Carb Load the Right WayWhat to Do When GI Upset Hits Mid-RaceDialing in Your Fluid, Electrolyte & Carb Needs BEFORE Race DayHow to Hyper-Hydrate Leading Into Hot RacesSo grab your favorite sports drink mix and dive into this insightful, practical, and fun Q&A session with Kylee Van Horn! ----------Listen to Kylee’s Podcast:Your Diet Sucks on AppleYour Diet Sucks on SpotifyGrab Her Book:Practical Fueling for Endurance Athletes on AmazonMore from Kylee:Website: flynutrition.orgInstagram: @flynutrition3----------Listen now on Apple Podcasts and Spotify! Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast!If you enjoy the episode, be sure to leave a review and share it with a training buddy who needs help dialing in their fueling this season!Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on!Calls to Action:Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: [email protected] LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

Episode 55 is LIVEInside Athlete’s Corner: Fixing What Runners Get Wrong About StrengthIn this episode, I sit down with Dr. Gabriella Greif, an accomplished physical therapist, strength coach, and passionate runner, to dive into the intersection of strength, rehab, and real-world running.We explore:✅Gabby’s personal journey with running and strength training✅How her background as a PT shapes her coaching philosophy✅What she observed working in traditional healthcare and how it falls short for athletes✅The biggest lessons she’s learned as an athlete herself (and the challenges that still show up!)✅The most common mistakes runners make when it comes to strength training and injury rehab✅Her take on hot topics like:  • Hybrid training  • "Strength will make you bulky" myth  • When and how to strength train around your run training✅Practical advice for runners looking to get started (or level up) their strength game✅The story behind Athlete’s Corner and why it’s not your average strength programReady to take your training to the next level?Follow Gabby on Instagram: @athletescorner.nlCheck out her coaching and programs: https://athletescorner.nlListen now on Apple Podcasts and Spotify! Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast!Enjoy the episode? Don’t forget to rate, review, and share it with a runner or coach who needs to hear this!#StrengthForRunners #HybridAthlete #InjuryPrevention #RunnersWhoLift #UP&RUNNINGPodcast #AthletesCornerCalls to Action:Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: [email protected] LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

Episode 54 is LIVEHot Takes: Training Smart in the HeatIn this jam-packed solo episode of the Up & Running Podcast, we’re diving deep into the physiology, challenges, and strategies of training in the heat. Whether you’re ramping up for summer miles, planning a race in warm climates, or coaching athletes through sweat-soaked workouts, this episode is your ultimate guide to staying cool under pressure.During this episode we discussed: Key Stressors When Training in HeatHeat Stress 101Heat Acclimation StrategiesTraining ModificationsCooling & RecoveryFuel & Hydration in the HeatImplementation Tips & Gentle RemindersTune in for practical tools, science-backed insights, and expert recommendations to train smarter, recover better, and race stronger in hot conditions. Summer miles bring fall smiles—but only if you plan for the heat!  Listen now on Apple Podcasts and Spotify! Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast!Calls to Action:️Be sure to share & review the podcast! Have a question you want answered? DM Coach Lauren @thepersonalizedrunningdoc on Instagram https://www.instagram.com/thepersonalizedrunningdoc/Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: [email protected] LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

Episode 53 is LIVE! Mastering Your Mindset: Tools to Tackle Race Anxiety or Self Doubt in TrainingIn this episode of the Up & Running Podcast, Coach Lauren shares her top mindset strategies to help you tackle pre-race nerves and in-race anxiety with confidence. Whether you're lining up for your first 5K or your tenth marathon, these tools are designed to keep you calm, focused, and mentally strong when it matters most! If you've ever doubted your training, panicked in the pain cave, or battled a loud inner critic mid-race—this one's for you! Key Topics Covered: Positive anchors The Power of 3rd Person Self Talk Keeping it simple with the mantras  Why you should ditch double negatives Trusting your training Reframing the pain cave Strategic distractions to pull you out of your head mid-race Tuning into your body & tuning out your Negative Nancy Naming your Negative Nancy and telling them exactly where to go! Calls to Action:️Be sure to share & review the podcast! Have a question you want answered? DM Coach Lauren @thepersonalizedrunningdoc on Instagram https://www.instagram.com/thepersonalizedrunningdoc/Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: [email protected] LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

Episode 52 is LIVE! PEACE, LOVE & Progress: Redefining Ankle Recovery & Rehab with Coach LaurenIn this episode of the Up & Running Podcast, Coach Lauren dives deep into acute rehab after her recent Grade II Lateral Ankle Sprain injury only 3 days out from her first race of the spring season. Key Topics Covered:Why R.I.C.E. is outdated — and what to do insteadOttawa Ankle Rules & When to get an X-ray after an ankle injuryWhat to do in the critical first 72 hoursSafe movement strategies in the first few daysHow to progress rehab from isometrics to plyometricsThe role of optimism, education, and aerobic activity in healingNavigating the emotional toll of injury — how to process grief, frustration, and identity loss when sport is taken awayThe beginnings of a return-to-run progressionResources Mentioned:CEP Compression Ankle Sleeve: https://a.co/d/eemJMvmMcDavid USA: https://www.mcdavidusa.com/Coach Lauren's 12 Week Return to Run Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreatConnect With Us:Questions on Acute Rehab or Ankle Injuries for the next podcast episode DM me on IG @thepersonalizedrunningdoc! Check out my 1:1 coaching opportunities: https://thepersonalizedrunningdoc.com/servicesDiscovery Call inquiry email [email protected] LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.com

51st Episode of The Up & Running Podcast is LIVE!Ferritin, Fatigue & Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RDIn this episode, Coach Lauren sits down with Registered Dietitian, Carolyn Stocker, to tackle one of the most essential – and often overlooked – components of endurance performance: Iron & Ferritin. Whether you're a seasoned marathoner, new to endurance sports, or somewhere in between, understanding iron's role in your body can be the game-changer you didn’t know you needed.Carolyn breaks down everything endurance athletes should know about iron and ferritin, from the science to the practical strategies that can make a real difference in training, racing, and recovery.In this episode we dive into: General Iron & Ferritin QuestionsThe role of iron in endurance performance and overall healthHow ferritin differs from iron and why it mattersSymptoms of low iron or ferritin in athletesThe impact of iron deficiency on endurance, energy, and recoveryWhy endurance athletes—especially runners—are at greater riskHow we lose iron and what causes depletion, especially in training Iron Absorption & NutritionTop dietary sources of iron for endurance athletesBoosting iron absorption—especially from plant-based foodsFoods and habits that inhibit absorption (and how to avoid them)Nutrient timing and its effect on iron uptakeThe difference between heme vs. non-heme iron Supplementation & Blood TestingWhen to consider iron supplementationRisks and symptoms of high iron levelsHow often should athletes test their iron and ferritin?Optimal levels for males vs. femalesCan ferritin ever be too high?How long does it take to restore depleted levels? Training, Recovery & Iron LossHow intense endurance training affects iron storesWhy female athletes may be more at riskHow altitude training influences iron and ferritin levelsLong-term strategies for maintaining healthy iron statusThe difference between iron deficiency anemia and low ferritin without anemiaIf you've ever felt fatigued mid-run without explanation, struggled with recovery, or just want to optimize your nutrition as a runner—this episode is for you!Don’t forget to subscribe and share this episode with a fellow runner! You can find this podcast on Apple Podcasts and Spotify.Got questions for the show? DM Coach Lauren on Instagram @thepersonalizedrunningdocLooking to follow up with Carolyn, check out her website: https://www.carolynstockerperformance.com/ & IG page: @castocker_rdAND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreatLinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

What's up runners!Milestone Episode Alert!  50th episode of the Up & Running Podcast is LIVE! In this special edition, we turn the mic toward Coach Lauren as she shares her origin story as a runner. From her first strides in middle school to a 20-year journey filled with lessons, challenges, and triumphs, this episode is a deep dive into what shaped her as an athlete, coach and PT.What You'll Hear in This Episode:✅ How Lauren first fell in love with running in middle school✅The pivotal moments that defined her competitive spirit✅Lessons learned from setbacks, successes, and everything in between✅ How running has evolved for her over the past two decadesWhether you're just starting your own running journey or have been logging miles for years, Lauren’s story is sure to inspire and remind you why we lace up our shoes and hit the road for the long run! Resources & Links:Connect with Coach Lauren @thepersonalizedrunningdocDM to learn more about REVIVE Female Running Retreat - Sept 25-28th! Don’t forget to subscribe, rate, and leave a review!Thank you for being part of our first 50 episodes! Here’s to many more miles together. You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 49 is LIVE! Title: Listener Questions, The Reason You are Dehydrated in the Winter, Optimal Fueling Frequency in a Long Run or Race, Reminders About Stress, and Sleep Hygiene!During this week’s episode Coach Lauren is answering listener questions including: How is your training going? What is your strength training split right now? How is wedding planning?And taking the time to review some important concepts in training that have nothing to do with physical training, such as…How much water do you really need to be drinking a day?The reason why hydration is harder in the winter time!Optimal fueling frequency during a long run to improve digestion & fueling brands you can test out!Different types of stress and the importance of modifying physical activity to help manage overall cumulative loads of stress!Tips on ways to improve sleep hygiene to aid in recovery!Calls to action:Check out The East End next time you’re in PVD, @theeastendpvd on IG, or https://www.theeastendpvd.com/ Have a question you want answered on the podcast? Shoot me a DM on IG @thepersonalizedrunningdoc Ladies, check out REVIVE Running Retreat for the ideal runner’s vacation, https://thepersonalizedrunningdoc.com/events/revive-running-retreat ! Plus get early access to secure your spot & $100 off by dropping your email in my DMs @thepersonalizedrunningdoc or inbox [email protected] to get on the waitlist!Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 48 is LIVE  ️Australia Recap, How to Maintain Habits on Vacation & Our Big Goals for 2025 Jordan joins me on the pod for his second episode as guest co host to recap our December trip to Australia! This week’s episode we discuss:The importance of communication in a relationshipLogistics of traveling 30 hours to South Australia Creating buy in when educating a teenager on how to properly structure strength training for functional and aesthetic goals!The Aussie Christmas experience How we prioritized nutrition and movement throughout our holiday to simply maintain the habit!The importance of having flexibility in your training when on holiday - Not every month is for making progress, sometimes it is just about maintaining the habit. Choosing accommodations based on accessibility & amenities The balancing act in a relationship when one person is an extrovert while the other is introverted ( and what those actually mean!)Putting our big scary goals for 2025 out there! Jordan’s officially training for a …. ! And I’m shooting for sub … in my half marathon! Calls to actionCheck out Antidote (https://antidotekitchen.au/) in Clare Valley! Highly recommend it!Check out @tacticnutrition & Alex Parker, @aaparker1, on IG Enjoy the episode drop a 👍 in my DMs on IG @thepersonalizedrunningdoc Have a question, shoot me a DM on IG @thepersonalizedrunningdoc Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 47 is LIVE!Understanding the Physiology & Benefits of the 3 Different Types of Muscle ContractionsThis week's episode answers the most common questions Coach Lauren receives about muscle physiology! During this episode she discusses: The 3 different types of muscle contractions The main phases of running gaitWhat types of muscles contractions are seen at different phases of running Benefits & Purposes of these different types of muscle contractionsCoach Lauren's programming philosophy with these different types of muscle contractions from a rehab and training standpoint The difference between tendons and ligaments Considerations for hypermobile vs hypomobile individuals Call to Action:Looking for further clarification of these physiological principles and how they relate to running, strength training and rehab, DM Coach Lauren on IG @THEPERSONALIZEDRUNNINGDOC & ask a follow up question today! Enjoy the episode? Drop a emoji in my DMs to let me know you are looking for more content like this! Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 46 is LIVE!Reflections, Intentions & Goal Setting in 2025It's the New Year & you know what that means?! Everyone is looking to hit the reset button to start fresh in 2025! The only problem is we are not computers, we are living, breathing, heart beating humans with memories and experiences that influence our actions and reactions. So before you try wiping your slate clean, consider reflecting on 2024 to help you actually set forth intentions and goals that are realistic and sustainable for 2025!  This week's episode features: 6 Questions to help you reflect on 2024Breaking down how to ACTUALLY reflect using these questions Setting your word of intention for 2025Coach Lauren's word of intention for 2025 & WHYA different way to set goals for 2025 & beyondThe importance of focusing on the addition of something positive versus the removal of something that isn’t serving you when goal setting. Episode Calls to Action: Shoot me a DM on IG @thepersonalizedrunningdoc & share your word of intention for 2025! Join the newsletter: https://thepersonalizedrunningdoc.com/resourcesListen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 45 is LIVE! Where to Line Up on a Starting Line, Staying Motivated Through the Winter, the Basics of Carb Loading, and More ( Answering Listener Questions!) This episode of the Up & Running Podcast is a Listener Q&A podcast! Join me as I dive into questions around:️️✅Strategy behind where to line up at the starting line of a race ️️️✅Pacing strategies for hilly 5ks️️✅️Form focuses for uphill running ️️️✅Ways to increase motivation to train through the winter ️️️✅Winter running hacks ️️️✅My top podcast recommendations to listen to while running️️️✅Basics of carb loading for 5k to Ultras AND MORE! Want your question answered on the podcast, shoot me a DM @thepersonalizedrunningdocPR STRONG is back! Head to :https://thepersonalizedrunningdoc.com/pr-strong to learn more. Round 4 is starting 1/6/25! Only 6 Spots Remaining! Notable Mentions: Exo Spikes: https://a.co/d/d1bXIFACarb-Loading Resource & Calculator: https://www.featherstonenutrition.com/carb-loading/12 Weeks Return to Running Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Post Election: The Fall Out, How it Could be Impacting Your Running & Tips to Stay Safe on the RunHey Runners. This episode is a bit different than the usual. Recording this episode was a cathartic experience and I hope it provides you a safe space to reflect. Today, I discus more serious topics including:🏃‍♀️How the results of this election may be impacting your running 🏃‍♀️Understanding normal responses to emotional times and grief🏃‍♀️Ways our country can hopefully move forward collectively through conversation and compromise using curiosity and inquisitive questioning🏃‍♀️Holding your boundaries and knowing when to not have a conversation🏃‍♀️Running safety tips, products and devices to make you more confident on the runHere are the links to the products mentioned in today’s episode:https://www.roadid.com/https://shokz.com/pages/openrunpro2https://www.sabrered.com/pepper-gel/sabre-runner-pepper-gel-mighty-discreet-pepper-spray-and-2-in-1-personal-alarm-with-led-light/https://www.defenderring.com/products/peak https://getflare.com/collections/shop-allListen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 💪 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 43 is Here!Rehab, Carb Loading & Colt State 1/2 Recap A quick recap of topics discussed today include:🏃‍♀️Reviewing the last 3 weeks of my training including modifications and progressions to rebuild my base, speed and overall fitness🏃‍♀️Understanding the signals of pain and assessing how to keep moving in ways that are not detrimental to help the recovery process🏃‍♀️How all or nothing mindsets don't work with rehab or training🏃‍♀️The benefits of fartlek workouts when recovering from an injury and testing different intensities 🏃‍♀️Lactic acid doesn't EXIST! So what is your lactate threshold & how to find your lactate threshold pace? 🏃‍♀️Colt State 1/2 Marathon workout recap & how pace doesn't always reflect how well you did or your improvement! Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 💪 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 42 is Live!Your Training Does Not Exist in a Vacuum Here are the show notes points:🏃‍♀️The different variables in our personal, professional and athletic lives that impact our training capacity, adaptations, and performance 🏃‍♀️Self Evaluation of my own training, work and personal life these last two months & how it has impacted my training capacity and recovery🏃‍♀️Importance of recognizing all types of stressors - good, bad and indifferent🏃‍♀️The different alarm bells your body will sound when it is struggling to recover🏃‍♀️How to be proactive & stay consistent in your training when things pop up 🏃‍♀️Reminder that your body isn't working against you, it is working it's hardest for you to stay alive and healthy🏃‍♀️Reminder to give grace through this process Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 💪 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 41 is Live!The Art of Unmotivated ActionThe key to success in training and fitness is consistency, not motivation. People often compare themselves to elite athletes or influencers who are paid to stay fit, but this comparison is unfair. If you’re just starting out, it’s important to keep things simple—set easy, achievable goals to build the habit of consistently showing up!Start small, like 20 minutes of activity 4-5 days per week. It’s not about doing the most; it’s about doing what you can handle to gradually build a routine. Many quit because they take on too much too soon, so let’s focus on mastering the basics first.Even experienced athletes, rarely feel motivated. The trick is to start the workout, commit to the first 5-10 minutes, and momentum often follows. If after that you still feel like stopping, give yourself permission to rest guilt-free.Take action, make the barrier to entry low, and focus on progress over perfection. Master the habit of showing up, and motivation will come from the act of doing itself. While consistency may not get easier, it becomes simpler as you learn to read your body and adapt without letting ego take over.Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 👍🏼 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 40 is Live!Welcoming Jordan to the Pod, Jordan’s Experiences with Running & Training Updates Highlights of the episode include:️⭐️Running from the perspective of a non-runner⭐️The power of positive affirmations & experiences on your relationship with running ⭐️Breaking down Jordan’s recent knee injury, rehab and return to run program ⭐️What it’s really like dating a runner ⭐️The importance of communication and the ebb and flow of responsibilities when in a training block & striving for your goals ⭐️Camp weeks recap & training updates (Correction: I stated in the episode that I climbed 36,000ft and 43,000ft during weeks 1 & 2 of camp and that one of my long runs included an elevation gain of 17,000ft… I meant to say I climbed 3600ft and 4300ft during weeks 1 & 2 of camp and climbed 1700ft during a long run)⭐️Finally, pulling out of the marathon, how I made a tough but smart decision for my overall longevity in this sport & the mental / emotional hurdles I am still working through since making this decisionListen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 👍🏼 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 39 is Live!Finding Balance Between Training & Enjoying Life In this episode, I discuss finding that sweet spot between hardcore training and just enjoying life. Tune in to find out how I have been spending my vacation time while also trying to keep track with my fitness goals!Highlights of the episode include:️⭐️Vancouver/ Squamish Recap ⭐️The benefits of low intensity cross training on building your aerobic capacity ⭐️Managing stress & training volume as a working professional ⭐️How to have grace with yourself & adjust training when sick ⭐️How to interpret & utilize technology to support your training vs dictate how you are feeling Listen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 👍🏼 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comREVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreatActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSecure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 38 is Live!Back in Action: Life Updates, Training Insights, and Future PlansIt’s been a HOT minute since I’ve been able to record a podcast episode.So in this episode of the Up & Running podcast, I discuss:️⭐️Recapping life lately, training, and my most recent races ⭐️The realities of running a business⭐️The future of the Up & Running Podcast ⭐️Removing the pressure from training⭐️Building mental toughness & continuing to try even when you know you’re not going to hit your pace goals in a workout or race⭐️The importance of using races as workouts, practicing racing in a race environment & staying inspired with your training⭐️Reflecting on my progress towards my 2024 health & fitness goals as well as how I am making realistic adjustments after retesting strength in the gymListen today! 🎧You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!DM me a 👏🏼 emoji @thepersonalizedrunningdoc on IG if you enjoyed this podcast episode! LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comREVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreatActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSecure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Carolyn Stocker is a Registered Dietitian (RD) and Certified Strength and Conditioning Specialist (CSCS). Currently, Carolyn teaches nutrition at the University of Massachusetts, Amherst, MA and is the consulting nutritionist and strength & conditioning coach for the Chaski Endurance Collective. Carolyn grew up in Western Massachusetts and started running when she was 5 years old. In high school, she was a Western Massachusetts Champion in XC and track and a State champion in track. At the University of Maine, Carolyn raced the 5k and 10k and is on the top 10 all-time list for those events for indoor and outdoor track.  Outside of collegiate running, she holds the junior record at the Mt. Washington Road Race in Gorham, NH and is a member of the United States Snowshoe Team. Carolyn stays involved in the ultra-community as the volunteer coordinator for the Vermont 100 Trail Race in Windsor, VT and manages the 500+ volunteers since 2016 and has been on the race committee for the Seven Sisters Trail Race in Amherst, MA since 2015.With her personal athletic experience and evidence-based practice of nutrition, strength and conditioning, and run coaching, Carolyn looks to help runners build their autonomy, confidence, and positivity with their nutritional needs to reach their goals! Carolyn will also be one of the head coaches at REVIVE Running Retreat, September 26-29th! An all inclusive event designed to empower female athletes in their bodies regardless of experience, pace, or size!During our conversation today we discussed:What are the Major MacronutrientsImpacts of Keto / Intermittent Fasting on Endurance PerformanceImportance of Carbohydrates for Endurance AthletesBenefits of Processed Foods for RunnersPre Run & Post Run FuelingFueling on Long RunsBenefits of Sports Engineered FuelRelationship between Carbohydrates, Water and ElectrolytesAnd More!Be sure to connect with Carolyn to learn more about her and her 1:1 coaching opportunities!Website: https://www.carolynstockerperformance.com/Instagram: https://www.instagram.com/castocker_rd/Listen today 🎧! You can find this podcast on Apple Podcasts and Spotify!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comREVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreatActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSecure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 36 is Live!Considerations for Continuing to Exercise When Sick & Monthly RecapSpring has officially sprung & April has come and gone already! This time of year runners typically find their event calendars getting busier as well as themselves spending more time outdoors in the nicer weather.It is also a month that with this increase in activity and events runners often can experience illness! Especially runners who are in taper for a big race like, I don’t know, Boston or London Marathon, or runners simply taking a down week after a period of higher sustained volume and/or intensity training. And it is of no surprise that runners tend to be a group of people that power through training, even when it may not be advisable. So in this episode of the Up & Running podcast, Dr. Lauren discusses:️⭐️Her own bout of illness in April️⭐️️How she decided when to exercise vs. when not to exercise while sick️⭐️️General considerations for continuing to exercise when sick️️⭐️Benefits of recovery days & extended time off ️️⭐️Negative impacts of continuing to train when actively sick️️⭐️Rebuilding a base post illness ️️⭐️Monthly training reflections & updatesListen today! 🎧You can find this podcast on Apple Podcasts and Spotify!LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comREVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreatActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSecure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 35 is Live! Tea Time w/ Dr. Jia, Founder & Owner of PhysioXOn this week’s episode of the Up & Running Podcast, I am bringing you a conversation I had a few weeks ago with my friend & colleague, Dr. Jia from PhysioX. If you don’t follow Dr. Jia and PhysioX on IG, let that be the first thing you do as they are changing the game of physical therapy! https://www.instagram.com/physiox.cohttps://www.instagram.com/dr.jialiDr. Jia is one of the smartest physios I have met in the industry. Fun fact he is also one of the reasons I started The Personalized Running Doc. He believed in my knowledge & expertise as a running rehab specialist and pushed me to get out of my comfort zone & start helping people! So shoot him a DM and say “Thank You” cause without him I wouldn’t have started this podcast or my business & had the opportunity to connect with all of you & help so many runners in this community! During this conversation we chat about ⭐️️My Marathon Experiences⭐️️️Ideal Temperatures for Racing️⭐️️Marathon Mindset️⭐️️What I did WRONG in my 1st Marathon in 2017⭐️️️Fueling Considerations for Long Runs or Half & Full Marathons️⭐️️The Limitations of Traditional Physio TherapyLearn more about Dr. Jia and PhysioX here: https://www.physiox.co/aboutListen today 🎧! You can find this podcast on Apple Podcasts and Spotify!And keep an eye out for our upcoming collaboration called “Fix Your Feet” hosted by @marathonsports! This seminar will be available at multiple locations throughout the Boston area so stay tuned for more information! ———————————————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite:https://thepersonalizedrunningdoc.com

Episode 34 is Live! Zone 2, Cadence & 2024 Goals Monthly Check InOn this week’s episode of the Up & Running Podcast, we are talking about some hot topics in running & recent topics I have been discussing with my own athletes…✅Zone 2 Training ️✅Cadence Runners often like to utilize numbers to know for certain if they are doing the right things in their training & to give them some form of solace that the work they are putting in will directly correlate to their success in this sport. ❌But it isn’t that simple❌So in this week's episode we are going to discuss:➡️What zone 2 training really means?➡️The different names for zone 2 training➡️How often you ideally should incorporate zone 2 training➡️Ways to maintain zone 2 on your runs & when it really matters➡️If Zone 2 really exists for beginners?➡️The ideal running cadence & how cadence can varyWe will also discuss the external factors that influence these objective numbers runners try so desperately to use to quantify exactly how well they are doing in the sport. 🚨Spoiler there are a lot of factors that go into this, so stop hyper fixating on the numbers & do the best you can! At the end of the episode, I spend some time recapping my health and fitness goals in the gym and with running for 2024 and how it is going thus far! Will I reach my 2024 goals? 🧐Honestly it is still TBD for most of them! But I’m showing up, putting in the work & hopeful for the remaining months! 👋Listen today! 🎧 You can find this podcast on Apple Podcasts and Spotify!And be sure to share the podcast with a runner who could use this knowledge in their ear on the run! ———————————————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite:https://thepersonalizedrunningdoc.com

Episode 33 is Live! On this week’s episode of the Up & Running Podcast, we are diving into some common mistakes runners make in training. Most runners believe that if they follow their training plan to a “T”, then they are guaranteed to see progress in their workouts and races. But the truth is that progress is often never linear. To see progress in this sport, runners need to learn to keep their heads down and blinders on as they plug away for not just weeks or months but YEARS to see the positive trend in aerobic fitness. This shit takes time! And it takes patience! In order to stay consistent, runners need to make their training sustainable. Building slowly and graduating when creating a base or stepping into a training cycle for a goal race or distance. That may mean a more extended training cycle for most of us. And a more sustainable & gradual build means…Fewer unplanned days offImproved stress management & immune functionDecrease risk of injuryLess chance of burnoutSo check out this week’s episode to learn more about The rule of thirds in runningReflecting on the 1/3 of workouts that go sidewaysThe different facets in your life that can impact your runs Improving sustainability in your training And the importance of continuing to show up & put in the effort inAnd ladies! REVIVE 2024 is officially happening! When: Sept 26-29th, 2024Where: Dennis Port, Cape Cod, MAWhat is REVIVE??It is a female running retreat centered around empowering female athletes in their bodies regardless of experience, pace, or size!The goal is provided a relaxing weekend away including fun outdoor activities, female sport physiology education & the opportunity to grow your sisterhood in this sport with other female runners from around the country! It is guaranteed to be an unforgettable weekend experience for anyone that chooses to join!This year's theme will be Body Empowerment!Early Bird Sales will begin April 1st to the public but I will be first opening the doors to REVIVE 2024 to anyone on the waitlist the last week of March!So if you are interested learning more & getting first dibs on your spot, email me today at [email protected] to get on the waitlist! With only 10 spots available you will not want to miss out on this runners getaway!!You can find this podcast on Apple Podcasts and Spotify!———————————————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite:https://thepersonalizedrunningdoc.com

What’s up Runners?!? Before I get into the nitty gritty of the episode, I am so excited to share with you my amazing vacation in Australia! I was able to relax, explore, and learn while meeting new people and see the sights of where Jordan is from.Now for the good stuff. As we step into 2024, it's the perfect time to reflect, recalibrate, and set our sights on the journey ahead. In today's episode, I’m talking all things goal-setting and intention-setting to help you pave the way for a fulfilling and successful year of running and personal growth.As you lace up your shoes and embark on the road ahead, remember that the journey is just as important as the destination. With clear goals, heartfelt intentions, and a commitment to growth, you have everything you need to make 2024 your best year yet! You can find this podcast on Apple Podcasts and Spotify!———————————————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite:https://thepersonalizedrunningdoc.com

What’s Up Runners?!? In today’s episode, I am reflecting on the wild ride of 2023… it was a year I did not expect. I had big running goals last year, however, I realized halfway through the year that I needed to course correct and create new goals. And I am so grateful that I did!The point of this episode is to really help you recognize your current capacity, understand how long achieving goals can take, and having realistic expectations on how you can fully show up to achieve those goals!Join me while I navigate through my 2023 reflections and set future goals for the next 5 years!You can find this podcast on Apple Podcasts and Spotify!—————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite: https://thepersonalizedrunningdoc.com

What’s up Runners?!? Today we are hanging out with life coach, Ciara Carter!Ciara is a personal trainer and currently working on her Boards to become a Certified Behavior Analyst. Her focus is in health, sports, and fitness and she LOVES working with runners and those looking to start a wellness journey. Ciara is all about strengthening your mind along with your body, even when it might feel chaotic and demotivating!Ciara gets super personal, talking about her struggle with an eating disorder that placedher in the hospital. She realized it wasn’t the overtraining or the nutrition that brought her down, but the constant mental chaos that she experienced. After this recognition, she learned it was her behavior and thought processes that kept her down. So, Ciara found a way to train her mind while training her body and now is using that knowledge to help others do the same! When you can control your mind, you are able to accomplish every adventure that life throws at you!Links for CiaraWebsite: https://runthrivesurvive.com/IG: https://www.instagram.com/runthrivesurvive/You can find this podcast on Apple Podcasts and Spotify!———————————————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite:https://thepersonalizedrunningdoc.com

Yes you read that correctly! In this episode, I am discussing how exactly I was able to BQ with a time of 3:30:31 during my very first marathon after 3 years away from competitive running back in 2017! ‼️Spoiler Alert‼️ It’s not what you think 💭 In this episode we are discussing the importance of 🔔 Training Age 🔔 Consistency🔔 Expanding your Gears And of course we touch also on the importance of strength training as a runner! Friendly reminder if you’re looking to start 2024 off strong !! 💪🏼 PR STRONG is back 💪🏼 ➡️ This program is guaranteed to help you run faster & feel stronger crossing the finish line in just 12 weeks! Program includes two full body workouts per week, an individualized warm up, 1:1 coaching, training cheat sheets & more!! There are 3️⃣ options available:🔔PR STRONG Level 1 for Beginners🔔PR STRONG Level 2 for Intermediates🔔PR STRONG Marathon Focus for people in the midst of half or full marathon trainingRound 3 of this run specific strength program start’s January 8th! ⏰ But doors are only open till Dec 30th & only a handful of spots remain! Head to https://thepersonalizedrunningdoc.com/pr-strong to see which program would be best for you!———————————————————————————————————————You can find this podcast on Apple Podcasts and Spotify!Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite: https://thepersonalizedrunningdoc.com

What’s up runners?!? I have been a guest on the Running Explained podcast a few times and it makes me so happy to finally host Coach Elizabeth on the pod today!Elisabeth started Running Explained with the mission to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! Although active in sports growing up (including swimming, cross-country, and downhill skiing), running just to run was never on her mind! After a long stretch of inactivity through college and her late twenties, Elisabeth picked up running at the age of 29 after getting sober and set the goal of running a local 5k... just to "get in shape!" Within 6 months, she had run a 5k, 10k, half marathon, and full marathon, finishing her first half in 1:56 and her first full in 4:05. This "crash course" in running (including learning a lot about what not to do) fueled the inspiration for the work she does today. She has since run 6 marathons, multiple 5k, 10k, and half marathon races, and her current PRs include a 20:07 5k, 1:36 half marathon, and 3:31 marathon (BQ).Elisabeth's training philosophy emphasizes the importance of developing a strong aerobic capacity, creating training habits that encourage consistency, whole-athlete development, and helping runners enjoy what they're doing and making running fit into their life... not the other way around!Make sure to head to her website (linked below) to check out her Cyber Monday deals on her new Foundations of Running course, all of her masterclasses, and all of her TrainingPLUS Programs!Links for Elisabeth:Website: https://www.runningexplained.co/IG page: https://www.instagram.com/runningexplainedYou can find this podcast on Apple Podcasts and Spotify!———————————————————————————————————————Actionable Steps for The Personalized Running DocSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite: https://thepersonalizedrunningdoc.com

What’s up runners?!? Today we have a very special guest on the pod… Ally Rae Pesta! I first heard Ally on my coach’s podcast and immediately felt that we were speaking the same language regarding health and fitness. I appreciate how Ally is not afraid to speak her mind especially when it comes to the dark aspects that can often affect people in the running world.​​Ally Rae Pesta is a published author, intuitive eating & body empowerment coach, run coach, yoga teacher, and speaker. Her memoir, Beyond My Body, was released on October 10th and it has since reached best seller rankings impacting individuals of all ages on their own healing journeys. Ally's purpose is to empower individuals to take up space, break free from diet culture, and to build true purpose within. You can find this podcast on Apple Podcasts and Spotify!Links for Ally:Book: Beyond My Body: Recovering from a Complex Eating Disorder, Reclaiming Movement, and Finding My Worth https://a.co/d/aNaMjfMWebsite: https://www.allyrae.co/Instagram: https://www.instagram.com/allyraepesta/———————————————————————————————————————Actionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resourcesSocial LinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Facebook: https://www.facebook.com/theprdocWebsite: https://thepersonalizedrunningdoc.com