Episode 11 of the 2026 Season is LIVE

Stories from Running Camp & Common Injuries of Novice Runners at NKRC

Welcome 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 inflammation
The importance of balance in pain treatment—when to use ice and when to avoid it
Practical advice for listeners dealing with injuries or seeking guidance
Personal insights on ending the workday and maintaining mental boundaries
The value of gratitude and connection in both personal and professional life
The role of social media in professional practice and community building
The significance of consistency and showing up, despite challenges
The impact of small habits, like taking time after sessions to decompress
How to foster open communication and support within personal relationships

Listen now on Apple Podcasts and Spotify!

Calls to Action:

Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 10 of the 2026 Season is LIVE

Running 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.

Listen now on Apple Podcasts and Spotify!

Calls to Action:

Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 9 of the 2026 Season is LIVE

Running 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 insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 8 of the 2026 Season is LIVE

Running Etiquette - Roads, Trails & Track

In 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 insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 7 of the 2026 Season is LIVE

Navigating Life's Chaos: From Pet Stress to Race Resilience, PT Insights, and Embracing Positivity
Coach 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 levels
How lack of sleep and stress affect training and recovery
Strategies for adjusting workouts during challenging times
Lessons learned from a poorly executed 5K race and growth in mental resilience
Critical insights on physical therapy practices and medical system frustrations
Addressing body image issues and social media pressures
The importance of community, positivity, and kindness in everyday life

This 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 insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 6 of the 2026 Season is LIVE

6 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 Tool

Listen now on Apple Podcasts and Spotify!

Calls to Action:

Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 5 of the 2026 Season is LIVE

Building Running Resilience, Mindset Tidbits, and Respecting the Female Cycle

In 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 preparation
Structuring training around injury prevention, fueling, and long-distance endurance
The importance of graded exposure to race environments for mental confidence
How menstrual cycle phases impact race performance and psychological readiness
Practical strategies for managing race day nerves and pacing
Transitioning from high-intensity speed work to steady endurance training
Balancing recovery with consistent training to avoid overtraining
The role of community, accountability, and mental health in endurance sports
Personal race recaps: PBs, race strategies, and lessons learned
The significance of body positivity and focusing on performance over appearance

Listen now on Apple Podcasts and Spotify!

Calls to Action:

Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

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Episode 4 of the 2026 Season is LIVE

Traveling, Time Zones & Training: How to Stay Consistent on the Go

Travel 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 leave
Strategies for sleeping on long-haul flights (and what actually helped)
Why timing sleep during travel matters more than total hours
Practical tips to reduce jet lag
How to approach training when your routine is disrupted
Letting go of performance expectations during travel
Why consistency > perfection matters for long term progress when life gets busy

You 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 insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule
If 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

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Episode 3 of the 2026 Season is LIVE

Reflecting on 2025's Wins & Struggles, Intention for 2026 & Why Zone 2 Training is Hard to Implement

Have 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.

StrengthForRunners #HybridAthlete #InjuryPrevention #RunnersWhoLift #UP&RUNNINGPodcast #AthletesCorner

Calls to Action:

Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services

Email: info@thepersonalizedrunningdoc.com

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Episode 54 is LIVE

Hot Takes: Training Smart in the Heat

In 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 Heat

Heat Stress 101

Heat Acclimation Strategies

Training Modifications

Cooling & Recovery

Fuel & Hydration in the Heat

Implementation Tips & Gentle Reminders

Tune 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: info@thepersonalizedrunningdoc.com

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Episode 53 is LIVE!

Mastering Your Mindset: Tools to Tackle Race Anxiety or Self Doubt in Training

In 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: info@thepersonalizedrunningdoc.com

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Episode 52 is LIVE!

PEACE, LOVE & Progress: Redefining Ankle Recovery & Rehab with Coach Lauren

In 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 instead

Ottawa Ankle Rules & When to get an X-ray after an ankle injury

What to do in the critical first 72 hours

Safe movement strategies in the first few days

How to progress rehab from isometrics to plyometrics

The role of optimism, education, and aerobic activity in healing

Navigating the emotional toll of injury — how to process grief, frustration, and identity loss when sport is taken away

The beginnings of a return-to-run progression

Resources Mentioned:

CEP Compression Ankle Sleeve: https://a.co/d/eemJMvm

McDavid USA: https://www.mcdavidusa.com/

Coach Lauren's 12 Week Return to Run Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87

Connect 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/services

Discovery Call inquiry email info@thepersonalizedrunningdoc.com

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

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51st Episode of The Up & Running Podcast is LIVE!

Ferritin, Fatigue & Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RD

In 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 Questions

The role of iron in endurance performance and overall health

How ferritin differs from iron and why it matters

Symptoms of low iron or ferritin in athletes

The impact of iron deficiency on endurance, energy, and recovery

Why endurance athletes—especially runners—are at greater risk

How we lose iron and what causes depletion, especially in training

Iron Absorption & Nutrition

Top dietary sources of iron for endurance athletes

Boosting iron absorption—especially from plant-based foods

Foods and habits that inhibit absorption (and how to avoid them)

Nutrient timing and its effect on iron uptake

The difference between heme vs. non-heme iron

Supplementation & Blood Testing

When to consider iron supplementation

Risks and symptoms of high iron levels

How often should athletes test their iron and ferritin?

Optimal levels for males vs. females

Can ferritin ever be too high?

How long does it take to restore depleted levels?

Training, Recovery & Iron Loss

How intense endurance training affects iron stores

Why female athletes may be more at risk

How altitude training influences iron and ferritin levels

Long-term strategies for maintaining healthy iron status

The difference between iron deficiency anemia and low ferritin without anemia

If 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 @thepersonalizedrunningdoc

Looking to follow up with Carolyn, check out her website: https://www.carolynstockerperformance.com/ & IG page: @castocker_rd

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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What's up runners!

Milestone Episode Alert! 50th episode of the Up & Running Podcast isLIVE!

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 decades

Whether 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 @thepersonalizedrunningdoc

DM 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!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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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 info@thepersonalizedrunningdoc.com 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!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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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 relationship

Logistics 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 action

Check 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!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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Episode 47 is LIVE!

Understanding the Physiology & Benefits of the 3 Different Types of Muscle Contractions

This 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 gait

What types of muscles contractions are seen at different phases of running

Benefits & Purposes of these different types of muscle contractions

Coach 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!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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Episode 46 is LIVE!

Reflections, Intentions & Goal Setting in 2025

It'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 2024

Breaking down how to ACTUALLY reflect using these questions

Setting your word of intention for 2025

Coach Lauren's word of intention for 2025 & WHY

A different way to set goals for 2025 & beyond

The 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/resources

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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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 5ks

️️✅️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 running

️️️✅Basics of carb loading for 5k to Ultras

AND MORE!

Want your question answered on the podcast, shoot me a DM @thepersonalizedrunningdoc

PR 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/d1bXIFA

Carb-Loading Resource & Calculator: https://www.featherstonenutrition.com/carb-loading/

12 Weeks Return to Running Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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Post Election: The Fall Out, How it Could be Impacting Your Running & Tips to Stay Safe on the Run

Hey 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 run

Here are the links to the products mentioned in today’s episode:

https://www.roadid.com/

https://shokz.com/pages/openrunpro2

https://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-all

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!!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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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!!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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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!!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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Episode 41 is Live!

The Art of Unmotivated Action

The 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!!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

View Details

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 decision

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!!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

View Details

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!!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

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Episode 38 is Live!

Back in Action: Life Updates, Training Insights, and Future Plans

It’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 gym

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 👏🏼 emoji @thepersonalizedrunningdoc on IG if you enjoyed this podcast episode!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

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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 Macronutrients

Impacts of Keto / Intermittent Fasting on Endurance Performance

Importance of Carbohydrates for Endurance Athletes

Benefits of Processed Foods for Runners

Pre Run & Post Run Fueling

Fueling on Long Runs

Benefits of Sports Engineered Fuel

Relationship between Carbohydrates, Water and Electrolytes

And 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!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

View Details

Episode 36 is Live!

Considerations for Continuing to Exercise When Sick & Monthly Recap

Spring 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 April

️⭐️️How she decided when to exercise vs. when not to exercise while sick

️⭐️️General considerations for continuing to exercise when sick

️️⭐️Benefits of recovery days & extended time off

️️⭐️Negative impacts of continuing to train when actively sick

️️⭐️Rebuilding a base post illness

️️⭐️Monthly training reflections & updates

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

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Episode 35 is Live!

Tea Time w/ Dr. Jia, Founder & Owner of PhysioX

On 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.co

https://www.instagram.com/dr.jiali

Dr. 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 Racing

️⭐️️Marathon Mindset

️⭐️️What I did WRONG in my 1st Marathon in 2017

⭐️️️Fueling Considerations for Long Runs or Half & Full Marathons

️⭐️️The Limitations of Traditional Physio Therapy

Learn more about Dr. Jia and PhysioX here: https://www.physiox.co/about

Listen 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!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

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Episode 34 is Live! Zone 2, Cadence & 2024 Goals Monthly Check In

On 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 vary

We 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!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

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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 off

Improved stress management & immune function

Decrease risk of injury

Less chance of burnout

So check out this week’s episode to learn more about

The rule of thirds in running

Reflecting on the 1/3 of workouts that go sideways

The 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 in

And ladies! REVIVE 2024 is officially happening!

When: Sept 26-29th, 2024

Where: Dennis Port, Cape Cod, MA

What 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 info@thepersonalizedrunningdoc.com 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!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

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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!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

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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!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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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 placed
her 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 Ciara

Website: https://runthrivesurvive.com/

IG: https://www.instagram.com/runthrivesurvive/

You can find this podcast on Apple Podcasts and Spotify!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

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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 training

Round 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!

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You can find this podcast on Apple Podcasts and Spotify!

Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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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/runningexplained

You can find this podcast on Apple Podcasts and Spotify!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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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/aNaMjfM

Website: https://www.allyrae.co/

Instagram: https://www.instagram.com/allyraepesta/

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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What's up, runners! In this week’s episode, we're reducing the shame and stigma about training and the menstrual cycle. This is part two of a two part series where:

Part one was focusing on the bleeding and follicular phases of the menstrual cycle.

Part two is focusing on the ovulation and luteal phases of the menstrual cycle.

Not only are we talking candidly about a natural process that many female runners go through, we are also discussing suggestions for nutrition, supplementation, recovery, and training cycles during the third and fourth phases of the menstrual cycle!

We are also going to talk about RED-S (Relative Energy Deficiency in Sport), which is the new, updated term associated with the Female Athlete Triad. Science has caught up to the fact that RED-S can affect all types of athletes, including men, and is more involved than just bone density and period changes.

Get ready to improve your overall health and training with the knowledge dropped in this episode of the Up & Running Podcast!

You can find this podcast on Apple Podcasts and Spotify!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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What's up, runners! In today's episode, we're talking about the mental side of training and running – specifically, how to become your own cheerleader and boost your resiliency through mindful mindset drills.

We all know that our mental state can either be a powerful ally or a formidable opponent; especially when we are comparing our current state to either our past or someone else’s life. The phrase "comparison is the thief of joy" couldn't be truer.

Learning how to reframe any negative self-talk into positive, empowering affirmations that support your running goals is a game changer! Remember, you can do hard things!

Join me in this empowering episode of the Up & Running Podcast and learn how to become your own biggest supporter.

You can find this podcast on Apple Podcasts and Spotify!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What's up, runners! In this week’s episode, we're reducing the shame and stigma about training and the menstrual cycle. This is part one of a two part series where part one is focusing on the bleeding and follicular phases of the menstrual cycle.

Get ready to improve your overall health and training with the knowledge dropped in this episode of the Up & Running Podcast!

You can find this podcast on Apple Podcasts and Spotify!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What's up, runners! In this week’s episode, we're diving deep into the world of strength training and its transformative impact on your running performance. Whether you're a seasoned marathoner or running for the first time, incorporating strength workouts into your training can take your running to the next level.

Some of the benefits of strength training for runners are:

🏃‍♀️Improving your running form and efficiency

🏃‍♀️Increasing your muscle size and glycogen stores

🏃‍♀️Improving your reaction time on the road or trail

🏃‍♀️Reducing your injury risk

🏃‍♀️Improving your recovery time after runs or injuries

🏃‍♀️Increasing your speed and power

Whether you're aiming to set a new PR, conquer longer distances, or simply enjoy more comfortable and injury-free runs, the insights shared here will help you on your journey.

Get ready to power up your running game with the strength training knowledge dropped in this episode of the Up & Running Podcast!

Don’t forget to send me your #runningpuns and get a shout out on the next podcast episode!

You can find this podcast on Apple Podcasts, Spotify, Amazon, and Pandora!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners!?! In today’s episode, I get to share my personal journey of resilience and recovery as I rehabilitated an injury while fully engaged in the hustle and bustle of life and working at a running camp. Life often throws us curveballs, and in this episode, I walk you through how I managed to bounce back stronger while still staying dedicated to my passion for running and coaching.

I’m so excited to talk with you one on one on how I managed to rehabilitate an injury using all of the techniques that I talk about with my clients… stress management, strength training, sleep, hydration, and nutrition. This episode is not just a personal story; it's a testament to the power of self-awareness, having a plan, and being intentional about recovering from an injury. Get all of your comfort drinks ready to go and let's dive into this episode of the Up & Running Podcast!

You can find this podcast on Apple Podcasts, Spotify, Amazon, and Pandora!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners!?! In today’s episode, I have the privilege to bring to you Tucker Grose… long time friend, training partner, and endurance athlete!

Tucker has been running for as long as he can remember and ran his first 5k at the age of 8. He competed in Track and Cross Country through High School in Newtown, Connecticut. Tucker became interested in endurance events in college, completing his first half marathon and sprint triathlon. For the past 10 years, Tucker has been a student of endurance sports, reading many books and learning from other coaches. He experimented with different training methods throughout that time and has developed a formula for long term success.

Let's take a glance at Tucker's remarkable running resume:

🏃7 time ultramarathon finisher

🏃9 time marathon finisher: 2:33 PR at Chicago 2022

🏃12 time half marathon finisher: 1:14 PR at Parker Half 2023

🏃Course Record at Lost Cat 50k

🏃Countless podiums and age group wins in distances ranging from 5k through 50 miles

Join me as I delve into Tucker Grose's life story and uncover the lessons he's gathered along the way. Get your running shoes ready and let's dive into this incredible conversation on the Up & Running Podcast!

Tucker's Social Media Links:

IG: https://www.instagram.com/trainingwithtucker/

Website: https://www.trainingwithtucker.com/

Podcast: https://www.trainingwithtucker.com/podcast

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

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What's up runners! We are deep into our summer here in the Northern Hemisphere and it is HOT! In this episode, I’m answering the top five questions that I am getting from my clients to keep their bodies safe while running during this time.

Key topics discussed are:

🏃‍♀️Hydration

🏃‍♂️Electrolyte Supplementation

🏃‍♀️Stress and Load Management

🏃‍♂️Strength Training with a Running Training Cycle

Join us as we unpack these important aspects of running performance with expert insights and practical advice. Whether you're a seasoned runner or just starting, understanding and implementing these principles can help you achieve your running goals, reduce injuries, and elevate your overall running experience. So, grab your water bottle, get ready to sweat, and let's optimize your running performance together in this episode of Up & Running Podcast!

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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What’s up runners!?! Today we have another exciting guest joining us on the Up & Running Podcast. Please welcome Jason Bahamundi, the founder of Run Tri Bike, a platform dedicated to making endurance sports less intimidating and accessible to all. He has been competing in endurance sports since 2007 with (8) Ironman Finishes, (8) 100-Mile Finishes, and (1) 250-mile finish. His goal is to have fun while competing and provide support to those who are just getting started.

Join me for an engaging conversation with Jason as we explore his experiences, insights, and passion for making endurance sports more accessible. Get ready to be motivated and equipped with valuable knowledge that can help you break through barriers and achieve your goals. Lace up your shoes and let's dive into this exciting episode of The Up & Running Podcast!

The goal of Run • Tri • Bike is to make endurance sports less intimidating. We want to prove that there is a spot at the starting line for everybody. We provide tips on swim, bike, run, nutrition, rehab and sports psychology as well as stories of everyday athletes, just like you.

If you would like to follow more from Jason, head to the links below.

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Links for Jason Bahamundi and Run Tri Bike

Website

Newsletter

Facebook

Instagram

Twitter

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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What’s Up Runners! Today is a special episode since it is the first time I have a guest. Thank you Gregory Damian for being a part of the Up & Running Podcast this week!

In his own words, Gregory is a 60 year old author, motivational speaker, avid triathlon athlete, health and fitness disruptor, and coach with an impressive list of athletic accomplishments well into the later years of his life. He even has his sights on hiking Mt. Kilimanjaro when he is 80!

Gregory and I had over an hour long conversation about so many topics including:

✅Defining a fitness disruptor

✅How social media has allowed for improved access to education and information

✅Gregory’s fitness philosophy and how much of his philosophy I share

✅How stress and mindset can impact your fitness and well-being

✅Becoming self aware of when addictive behaviors creep into our health and fitness journey

If you would like to follow more from Gregory, head to the links below.

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Gregory Damian’s Links

Instagram: https://www.instagram.com/gregdamianabsat60/

Website: https://www.absat60.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners! This episode is the final part in our series where we talk about the facets of running. In each episode, we will discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free!

In this episode, it’s all about physical training. More specifically, we dive into smart training frequencies, sustainability practices, and the importance of strength training and cross training.

Just a heads up, I get sassy in this episode and my language is a little spicy! But it’s all because I am so passionate in providing the most up to date information while giving you the freedom to choose what is best for you. We are leaving the fear mongering at the door and entering into spaces that are empowering and uplifting.

Check out past episodes (linked below) to listen to parts 1-4 of the five facets of running!

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ARE YOU A FEMALE ATHLETE THAT LOVES TO RUN, WANTS TO BUILD A BAD 🍑 GIRL GANG COMMUNITY AND LEARN ALL ABOUT HOW TO TRAIN AND FUEL YOUR BODY TO PERFORM YOUR BEST? THEN REVIVE RUNNING RETREAT IS FOR YOU!!

Head to https://thepersonalizedrunningdoc.com/events/revive-running-retreat to learn more.

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners! This episode is the fourth part in a five part series where we are going to talk about the facets of running. In each episode, we will discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free!

In this episode, it’s all about sleep and recovery. We need to be at full capacity in order to train and perform at our best… This is why tapers exist!

Today, we are going to dive deeper into specific sleep and recovery topics such as:

Active versus passive recovery

Gadgets for recovery (massage guns, leg pumps, red light therapy, etc.) are great, BUT, you need sleep, hydration, nutrition, stress management, and electrolytes to all be balanced for those gadgets to work!

Sleep hygiene and it’s an all day process

How alcohol affects sleep

Check out past episodes (linked below) to listen to parts 1-3 of the five facets of running!

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ARE YOU A FEMALE ATHLETE THAT LOVES TO RUN, WANTS TO BUILD A BAD 🍑 GIRL GANG COMMUNITY AND LEARN ALL ABOUT HOW TO TRAIN AND FUEL YOUR BODY TO PERFORM YOUR BEST? THEN REVIVE RUNNING RETREAT IS FOR YOU!!

Head to https://thepersonalizedrunningdoc.com/events/revive-running-retreat to learn more.

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners! This episode is the third part in a five part series where we are going to discuss the facets of running. Each episode is going to discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free!

In this episode, it’s all about hydration and electrolyte supplementation. We lose water in multiple ways, including breathing, urination, and sweating, and it's crucial to replenish these fluids to maintain proper bodily functions and improve our running performance!

Today, we are going to dive deeper into specific topics such as:

The importance of proper hydration for bodily functions and sport performance

The role of electrolytes and why they are important to maintain for sport performance

Different methods for replenishing fluids and electrolytes including electrolyte tablets/powders (ie. Nuun, LMNT) and sports drinks

How to determine the appropriate amount and timing of fluids and electrolytes needed for your body

The risks and signs of under-hydration and electrolyte imbalance and how to avoid it

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Head to https://thepersonalizedrunningdoc.com/events/revive-running-retreat to learn more.

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners! This episode is the second part in a five part series where we are going to discuss the facets of running. Each episode is going to discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free!

In this episode, it’s all about mindset and stress management! March was mentally and physically hard for me so this episode is coming out at the right time. There are two components with nuance to running and mindset:

❤️ On a physical level, running can reduce stress as an exercise in general, however, too much running can tip us into depletion.

❤️ On a mental level, running can reduce stress by being in nature and gives you time to reflect on your life, however, you could either use running to avoid diving deep into your mental health concerns or you can start making your worth based on your running stats.

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Head to https://thepersonalizedrunningdoc.com/events/revive-running-retreat to learn more.

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s Up Runners! This episode is the first part in a five part series where we are going to discuss the facets of running. Each episode is going to discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free!

First up, it’s all about nutrition! This area is the number one skill that the majority of my clients need the most work on. Utilizing better nutrition will not only help you reach your goals, it will also improve your longevity in the sport of running.

I want to make sure that you understand that there is a difference between nutrition for aesthetic purposes versus nutrition for performance goals. Once I started using nutrition to fuel my body with performance in mind, I started to CRUSH my workouts and gained so so much more confidence in my running.

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ARE YOU A FEMALE ATHLETE THAT LOVES TO RUN, WANTS TO BUILD A BAD 🍑GIRL GANG COMMUNITY AND LEARN ALL ABOUT HOW TO TRAIN AND FUEL YOUR BODY TO PERFORM YOUR BEST? THEN REVIVE RUNNING RETREAT IS FOR YOU!!

Head to https://thepersonalizedrunningdoc.com/events/revive-running-retreat to learn more.

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s up runners?!? In this episode, I am getting real with all of you by discussing how my life has become super stressful the past few weeks and how I am handling it all.

Not only am I trying my best to prioritize my responsibilities but I am finding ways to perform my self care and training to make sure I can continue to prioritize my responsibilities.

This year I’ve been learning so much about how I to balance my life better especially when the plans I had for my life change or when my priorities shift unexpectedly.

—————————————————————————————I am hosting a free webinar about Female Physiology and Training Adaptations on March 15th 7 PM Eastern. DM me @thepersonalizedrunningdoc on Instagram with your email so I can add you to the list!

—————————————————————————————ARE YOU A FEMALE ATHLETE THAT LOVES TO RUN, WANTS TO BUILD A BAD 🍑 GIRL GANG COMMUNITY AND LEARN ALL ABOUT HOW TO TRAIN AND FUEL YOUR BODY TO PERFORM YOUR BEST? THEN REVIVE RUNNING RETREAT IS FOR YOU!!

Head to https://thepersonalizedrunningdoc.com/events/revive-running-retreat to learn more.

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Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s up runners! Today we are having a hard conversation about my experience with the Houston Marathon. Despite my race plan focusing on nutrition, I ended up having food poisoning before the race which ultimately led me to a DNF.

This whole situation, from the actual race day to even talking about my feelings, was very triggering to me. I needed some time for myself to feel my feelings, reflect on lessons that I learned, and make a plan for what I need to do to move forward.

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s up runners! This episode is just updating you all that I am going to be taking a break from recording podcast episodes for a few weeks. During this time, I’m going to go on a much needed vacation and take some time to re-center myself.

Check back February 20th for my reflection on my experiences with the Houston Marathon!

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

View Details

What’s up runners! In this week’s episode, I discuss my race plan and strategy for the Houston Marathon to help you determine what your race plan and strategy should be. As always, how I make my race plan and strategy should not be exactly what your plan looks like; this is just a tool to help you make informed decisions! Topics include:

✅Nutrition and hydration prior to, during, and after the race (and the right way to carb load)

✅Preloading electrolytes

✅What I do the day before the race

✅Race gear and fashion

✅Warm up for the race

✅Race strategy (AKA how I want to run the race)

✅Having a race mantra

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

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What’s up runners! In this week’s episode, I reflect on the past two years and also talk about what I am looking forward to in 2023 personally, professionally, and athletically.

And of course, I am going to discuss goal setting! Instead of making objective, data driven goals, I think of what I would like to achieve by the end of the year and then choose a word that best represents those intentions. I feel this way of making goals helps me prioritize my work/life balance while also manifesting more connection with the people around me.

My 2021 word was potential. My 2022 word was growth. What will be my 2023 word?

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Podcast Links

Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813

Spotify: https://open.spotify.com/show/4OytSYIuQemdNEBUgt4bUB

View Details

What’s up runners! In this week’s episode, I give you four tips and strategies that I personally use to help you recover after a long run so you can get back to training refreshed and renewed. Quick rundown of the four tips are:

🥩Eating protein quickly after a long run

🧦Wearing toe spacers from Wild Toes and compression socks from CEP

😴Taking a nap

🚶🏻‍♀️Going a walk

Don’t forget! My new program, PR Strong, is open for enrollment. PR Strong is a beginner’s guide to strength training for runners who are looking to increase their speed, reduce their injury risk, and improve their overall performance. Round 1, Level 1 starts January 16, 2023! Only 15 spots remain.

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Signup for PR Strong: https://thepersonalizedrunningdoc.com/pr-strong

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Toe Spacers from Wild Toes: https://tfchardgoods.com/products/wild-toes

Compression Socks from CEP: https://www.cepcompression.com/

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What’s up runners! In this week’s episode, I talk about how to balance training around all of the end of the year holiday obligations. Despite it being the most wonderful time of the year, it can also be filled with triggers and stress. These tips are not only pertinent for training during the holidays; you can also use these tips throughout the year when time seems to be limited.

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Signup for PR Strong: https://thepersonalizedrunningdoc.com/pr-strong

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

View Details

What’s up runners! In this week’s episode, I am taking the time to reflect on my training cycle for the New York City Marathon; what I did perusal, what I did differently, what went well, what could have gone better, and what I plan on doing in the future. This reflection is a 35,000 foot view of my training cycle so you can adapt this plan to fit your own goals, abilities, and lifestyle.

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

View Details

Today’s episode was inspired by a conversation I had with one of my best friends, Lacey, where she asked me “Why are you running a marathon… why is this fun for you?”. So, I thought this would be a great opportunity to answer this question on the podcast as well! Topics include why I run, why I chose to train for a marathon, and why I am excited to race the New York City Marathon this weekend. This episode is truly all about my passion and I hope you can feel that passion too!

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Order Personalized Merch: https://shop.marathonsports.com/collections/the-personalized-running-doc

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In today’s episode, I reflect on my experiences running the Newport Half Marathon. I used this race as a tune up for the New York City Marathon which is only a month away! This episode is filled with personal experiences about each step of the Newport Half Marathon, including the clothes that I wore, the warming up process, what fuel I used for the race, and time management decisions. I am hoping that verbally reviewing this experience is not only going to help me reach my goals for the big race in a few weeks, but it will also help you reflect on the types of questions you should be asking yourself to help prepare for a race as well.

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

View Details

This episode was inspired by Episode 1: Pain While Running, where we are going to dive deeper into the differences between muscle soreness and pain. It is my goal to help you understand what is a “normal discomfort” for your body and to teach you how to evaluate whether or not the level of discomfort that you may be experiencing is safe to continue training.

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website: https://thepersonalizedrunningdoc.com

Episode 1: Pain While Running: https://thepersonalizedrunningdoc.com/theupandrunningpodcast/episode-1-pain-while-running

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

View Details

In this episode, we are going to discuss all of the in’s and out’s about what you should do when experiencing pain while running. Topics covered today include understanding different types of pain, determining the severity of your pain, and using my Stop Light method to make actionable steps to address your pain.

Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Facebook: https://www.facebook.com/theprdoc Website: https://thepersonalizedrunningdoc.com

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