Elevate Your Running: Recent Episodes
Elevate Your Running
Welcome to the Elevate Your Running Podcast, hosted by Sara Manderscheid. Sara is a Running Coach, 6 x Boston Marathon Qualifier, dog mom in Boulder, Colorado. Sara's mission is to elevate your running, mind, and spirit through information, inspiration, and relatability. She hopes that this show fills you with joy and encouragement to show up as the best version of yourself, each run, and each day.
elevateyourrunning.com Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Do you know what it takes to be prepared for race day?
Coach Amber joins the podcast this week and we share our favorite ideas around how to set yourself up for success when it comes to your race check-list!
This is an episode to reference for all Fall racers and beyond!
We dive into our top ideas surrounding:
- What to incorporate during race week for a smooth transition to race weekend
- Our favorite ideas for keeping the body and mind sound for racing
- Race Day Morning Must-Haves!
- How to adjust for weather differences
- A few of our race day “flop” stories
And more!
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy + runningwithmoxie
If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram -
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Hey, Chicago! What do you say?
If you're running the Chicago Marathon, this weekend preview guide is for you!
This episode covers:
-
Race Weekend
-
What to expect at the expo
-
How to approach the shakeout run / day before the course
-
Race Morning do's
-
The course, the crowd, and the vibe the city of Chicago brings to this world major.
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy
If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Join us for a deep dive into the mental strategies that can help you conquer the marathon.
In this episode, we sit down with Sports Psychology Coach, Emily Saul, to discuss the importance of chunking up a race. We explore why this technique is crucial for marathon runners, how to break down the distance into manageable segments, and the mental strategies needed to stay focused and motivated throughout the race.
Key topics covered:
- The benefits of chunking up a race
- Strategies for breaking down the marathon distance
- Pacing techniques for marathon runners
- Overcoming self-doubt and staying motivated
- The importance of process vs. outcome goals
- Using chunking strategies in training
Whether you're a seasoned marathoner or just starting your training journey, this episode will provide you with valuable insights and practical tips to help you achieve your marathon goals.
Guest: Emily Saul, Sports Psychology Coach
Topics discussed:
- Why is it important to chunk up a race?
- Does “chunking up a race” matter for all distances?
- How do you mentally break down a marathon into manageable chunks?
- Strategies for pacing yourself throughout a race
- What challenges have runners faced when trying to chunk a marathon?
- How important are process vs outcome goal goals when it comes to using a “chunking” a race strategy? Is one better to focus on when running than the other?
- How can runners overcome feelings of doubt or self-doubt that may arise during a race?
- How can the runner use positive self-talk to stay focused and motivated during a race?
- What are some mindset strategies for runners when they are on the course and not hitting their process or outcome goals?
- Can chunking be practiced in training?
Connect with Emily over email, website, or IG!
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy
If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram -
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this episode, Sara dives into the world of marathon running, sharing valuable insights from her personal experience running and coaching first-time marathon runners.
Join her as she discusses six key takeaways that can help you prepare for and conquer your first marathon.
- How important is consistent running?
- Why hydration is more important than most think it is
- To hit the wall or to not hit the wall
- Crossing the finish line feels
- Why needing a “Strong Why” will carry you through into post-race recovery
Additional Discussion Topics:
- Tips for fueling during a marathon
- Importance of mental preparation
- Overcoming common marathon challenges
- Post-marathon recovery strategies
If you're considering running your first marathon, we encourage you to start training today. Remember, it's not just about physical preparation; it's also about mental fortitude and a strong WHY. The Elevate Coaches would love to help you plan and develop a personalized training plan just for you and your goals! Sign up for coaching today: https://elevateyourrunning.com/1%3A1-virtual-coaching
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy
If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this episode, Coach Sara dives into the transformative power of coaching, exploring well-thought-out plans that contribute to success in running and beyond.
Join us as we discuss the benefits of having a coach, the importance of goal setting, and the unique perspective gained from self-coaching.
Key Topics:
- The personal impact of having a coach and achieving specific goals
- Effective strategies coaches use to help runners set and achieve their goals
- The motivation behind self-coaching and the benefits of creating your own training plan
- Challenges faced during self-coaching and how perspectives on success have evolved
- The joys and rewards of coaching others, and how it differs from being a runner
- The future of coaching in a tech-driven world, including online platforms and AI
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy
If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram -
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
If you're considering running your first marathon, we encourage you to start training today. Remember, it's not just about physical preparation; it's also about mental fortitude and a strong WHY. The Elevate Coaches would love to help you plan and develop a personalized training plan just for you and your goals! Sign up for coaching today: https://elevateyourrunning.com/1%3A1-virtual-coaching
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this episode of the Elevate Your Running Podcast, Coach Sara dives deep into the crucial phase of marathon training known as Peak Week. If you’re gearing up for your big race, understanding how to navigate this intense period can make all the difference. Sara breaks down what Peak Week is, why it's essential, and how to make the most of it to set yourself up for race day success.
- Key topics discussed:
- When does peak week occur in the training cycle?
- The benefits of peak week
- The physical and mental challenges faced during peak week
- Must-Have Tips for a Strong Peak Week
Peak Week is about finding the right balance between pushing hard and recovering effectively. It’s a critical period that sets the stage for your taper and ultimately, your race day performance.
PARTNER DISCOUNTS AND LINKS:
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy
If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Emilia Benton joins the podcast! Emilia is a RISE teammate and shares her experiences of training with a team virtually, the greatest lesson learned from working with Nell Rojas, Elite Runner + Run Coach, shares her Fall goals and so much more. The power of the running community runs strong in this episode, enjoy!
Articles mentioned in today’s podcast: https://www.runnersworld.com/training/a34533062/running-less-to-avoid-overtraining/
https://run.outsideonline.com/training/marathon-training-camp
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram -
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - , SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Thh Summer Games are here! If you’ve been watching, you are most likely bursting with inspiration!
Today, I share my TOP 5 KEY TAKEAWAYS from the Summer Olympics, thus far, and how they apply to us and our training.
It takes a village of support to get to this level, train and run your race
Believe! Develop the Confidence to Overcome Your Limiting Beliefs
The little things are actually the big things
Mental Health is just as important as Physical Health
Reaching your goals takes years to develop!
Connect w/ Sara on Instagram
The Elevate Your Running Training Plans - Elevate20 for 20% off your plan
Dynamic Runner - SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: - SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Stevie Lyn Smith, sports dietitian + athlete joins the podcast this week to debunk endurance nutrition myths!
In this week's episode, we cover:
- Fueling for performance
- Why carbs matter
- Is sugar bad for us?
- Can we run fasted?
- Is feeling tired all the time during training normal?
- and more!
Follow along with Stevie on Instagram @stevielynlyn and learn more about her services at stevielynrd.com.
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram
The Elevate Your Running Training Plans - Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon: SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Uncover the secrets of successful training as we break down the unique and common aspects that every athlete experiences. From training cycles to goal distances, explore how your individual journey shapes your body and mind.
- Learn why there's no one-size-fits-all approach to training.
- Discover how structured cycles optimize your progress
- Find out how to set realistic targets and train effectively
- Learn how to adapt your training to your ever-changing lifestyle
- Explore how training reveals your true potential as an athlete.
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram
The Elevate Your Running Training Plans - Elevate20 for 20% off your plan
Dynamic Runner - SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Coach Sara dives into the needle movers that will elevate your training performance! Looking to PR this fall? Looking for a breakthrough training cycle? Dive into these four tips to help maximize your time, and your training, and see and feel the results you want!
- Sara describes the invisible string between running and training
- Why visualization matters and how to add it to your routine
- How to create solutions to the training "problems" you're experiencing
- Why planning your week is winning your week
- Breathing techniques to create a strong, relaxed runner
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram
The Elevate Your Running Training Plans - Elevate20 for 20% off your plan
Dynamic Runner - SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
Skratch Labs - 20% off with code Elevate24
The Feed - $20 in Feed.com credit every quarter
Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In today's episode, Sara shares how to conquer the marathon and the key differences you need to know if you're transitioning from running half marathons to marathons.
Today's episode covers:
- The Long Run
- Training Changes + Fatigue
- Nutrition Strategies
- Mental Preparation
- And more to help you confidently CRUSH your first (or next) marathon!
PARTNER DISCOUNTS AND LINKS:
- Connect w/ Sara on Instagram
- The Elevate Your Running Training Plans - Elevate20 for 20% off your plan
- Dynamic Runner - SAYRAHRUNSHAPPYfor 10% off your subscription
- Inside Tracker - SARAMPRO for 15% off your entire purchase
- Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order
- Skratch Labs - 20% off with code Elevate24
- The Feed - $20 in Feed.com credit every quarter
- Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
- Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
This week, I dive into the ONE THING that will ignite a spark in your training!
- The annual July Fourth message - the great resignation
- The importance of getting uncomfortable and how valuable it is to your training and to your life!
- A recent situation that made her feel uncomfortable in training
- Why getting uncomfortable is important for training stimulus
- How to tell it’s time to shake up your routine?
- Questions to ask yourself before making a change?
- Evaluating big and small goals
Connect w/ Sara on Instagram
PARTNER DISCOUNTS AND LINKS
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker: SARAMPRO for 15% off your entire purchase
Blenders Eyewear: ELEVATEYOURRUNNING for 20% off your order
Skratch Labs: 20% off with code Elevate24
The Feed: $20 in Feed.com credit every quarter
Boulderthon: SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week's episode, Sara dives into the top 3 reasons why speed workouts are essential for long-distance runners. If you're preparing for a marathon or just looking to improve your running performance, this episode is packed with insights on how speed training can make a significant difference.
Today's episode discusses:
- Muscle Power Recruitment:
Speed workouts engage more muscle power, which is crucial during the latter stages of a marathon when fatigue sets in. High-intensity running improves stride length, pace, and cadence, leading to a better-running economy and efficiency. Building muscle power through track workouts can lead to significant improvements in running form and performance over time.
- Cardiovascular Benefits:
Speed training strengthens the heart and lungs, enhancing the body's ability to process lactate and improving overall cardiovascular health. High-intensity intervals, such as 200-meter repeats, help the body adapt to increased levels of intensity and improve endurance. Consistent speed training can create a faster runner, making your previous 5K pace your new 10K pace.
- Boosting Metabolism:
High-intensity workouts boost metabolism, which helps in getting fitter faster, especially beneficial for shorter marathon training builds. Enhanced metabolism aids in better energy production, making runners more efficient.
DOWNLOAD A TRAINING PLAN:
The Elevate Your Running Training Plans are now available. Less than a 12-pack of your favorite gels, these training plans contain Coach Sara’s training philosophy to uplevel your running and reach new levels in this sport.
Time on Feet Ranges for all abilities
Beginner and Intermediate plans are available
One weekly workout
One weekly long run with the option to add a workout (if applicable)
Runner’s Terminology Guide
Runner’s Nutritional Guide
Race Day Planner Sheet
The Chicago Marathon Training Plan is here! Show up to the Windy City this Fall ready to run 26.2 miles strong, happy and confident!
Save 20% off your plan using code Elevate20
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Elevate Your Running Training Plans, Elevate20 for 20% off your plan
Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - insidetracker.com, SARAMPRO for 15% off your entire purchase
Skratch Labs - 20% off with code Elevate24
The Feed - https://thefeed.com/teams/elevate-your-running for $20 in Feed.com credit every quarter
Boulderthon Race Registration Promocode: SAYRAHRUNS20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Support this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week’s episode, Coach Sara is joined by Dr. Christina Piron. Dr. Piron is a Peditrian and we discuss how new moms can get back to running safely and feeling happy and healthy.
Today’s episode discusses:
- What to do when you find out you’re pregnant
- What modifications need to be made during the pregnancy
- What to add to your movement plan for a stronger return to running post-partum
- When to know it’s time to stop running
- How long does it take to get back to running post-partum
- What are some red flags that new moms should look for during their return to running
- How to get the most out of stroller running (and when to do it safely)
You can follow Dr. Piron on social media (IG) @mamadocnj
DOWNLOAD A CUSTOM TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Boulderthon Race Registration Promocode: SAYRAHRUNS20
Inside Tracker - insidetracker.com, promocode: SARAMPRO for 15% off your entire purchase
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
This week, I share why summer fueling matters MORE than in other training months and how you can add “more” now to feel stronger during warm summer workouts and long runs.
In this episode, I talk about:
4 Key Strategies on How to Fuel Your Way Through Summer Without Compromising Your Training, including:
- How long it takes to heat acclimate
- Why our heart rate is higher in warmer temperatures
- Salt intake strategies
- How to find the right gel for you!
- How to measure your sweat loss
- How to calculate how much to consume
- Easy post-run snacks and meals to accelerate the recovery process
DOWNLOAD A CUSTOM TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) -$80 in yearly credit, https://thefeed.com/teams/elevate-your-running
Dynamic Runner - 10% off, https://www.dynamicrunner.club/elevateyourrunning
$20 off the Boulderthon Half or Marathon, September 29th, promo code: SAYRAHRUNS20
15% off your purchase at Insidetracker.com, promo code: SARAMPRO
15% off your total purchase at Senitas Athletics with promo code: SAYRAHRUNSHAPPY
Registered Dietitians Resources:
Meghann Featherstun
Kelsey Pontius
Starla Garcia
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Coach Sara addresses the Spring Energy Gel controversy and recent data findings from multiple data sources. We know that fueling well and fueling often can lead to breakthrough performances. We also know that underfueling can cause many issues, including scary health impacts for some.
In this episode, I talk about:
- The Spring Energy Gel controversy
- How do the Spring Energy gels stack up against other gels on the market?
- Why does the mislabeled nutrition count matter?
- What to do if you’re overflowing in Spring Energy Gels
- How to move forward with new gels
Reddit: https://www.reddit.com/r/Ultramarathon/comments/1d1afyx/spring_energy_emailconfession/
Spring Energy response: https://www.reddit.com/r/Ultramarathon/comments/1d1afyx/spring_energy_emailconfession/
DOWNLOAD A CUSTOM TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) -$80 in yearly credit, https://thefeed.com/teams/elevate-your-running
Dynamic Runner - 10% off, https://www.dynamicrunner.club/elevateyourrunning
$20 off the Boulderthon Half or Marathon, September 29th, promo code: SAYRAHRUNS20
15% off your purchase at Insidetracker.com, promo code: SARAMPRO
15% off your total purchase at Senitas Athletics with promo code: SAYRAHRUNSHAPPY
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week’s episode, Coach Sara has an in-depth conversation with Dena Lewis. Dena is a long-time endurance runner, starting her running journey by running 5ks which morphed into the ultra running distance!
Dena was physically assaulted on two separate occasions while running. She took the action steps necessary to develop a new level of safety for runners called, Running Mate.
Running Mate is currently located in Austin, Boston, and Tampa. You can find more information here and don’t forget to add your city location for a running mate to join your city soon.
This episode covers:
- Dena’s running journey
- The purpose behind Running Mate
- Runner Safety Stats from Runners World and Adidas
- Running Safety Measures we can take
- How to get involved in Female Running Safety
DOWNLOAD A CUSTOM TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Boulderthon Race Registration Promocode: SAYRAHRUNS20
Inside Tracker - insidetracker.com, 15% off your purchase with promo code SARAMPRO
Senitas Athletics: 15% off with code SAYRAHRUNSHAPPY
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week’s episode, Coach Sara shares tips on approaching a track workout and best practices when stepping into the Oval Office. :)
Coach Sara breaks down:
- How not to be intimated by running on a track
- The correct direction to run on a track
- The distance of one lap and how that measures up with your workout
- An example of running a 10 x 400 meter workout
- How to remember the workout rep you’re at
- The right shoes to wear
- What to do if you’re running too fast in a workout
- How to find your legs if they feel heavy in a workout
- So much more!
DOWNLOAD A CUSTOM TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Boulderthon Race Registration Promocode: SAYRAHRUNS20
Inside Tracker - insidetracker.com, promocode: SARAMPRO for 15% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week’s episode, Coach Sara shares insight on the base phase of training.
What is the base phase of training?
Why is it so tough to master the easy running?
How to make the most of your base phase for the most impact!
For more information on easy (aerobic) running, check out Ep 25 of the Elevate Your Running Podcast.
For more information on Heart Rate Zones, check out Ep 57 with Running Explained Creator, Elisabeth Scott.
Are you looking to partner with an Elevate Coach to take your training to the next level? 1:1 Virtual Coaching Spots are now open, schedule a free consultation with Coach Sara here.
DOWNLOAD AN ELEVATE YOUR RUNNING TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Boulderthon Race Registration Promocode: SAYRAHRUNS20
Inside Tracker - insidetracker.com Code: SARAMPRO for 15% off your entire purchase
Support the podcast, every donation counts! Thank you! https://podcasters.spotify.com/pod/show/1210115349/support
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In this week’s episode, Coach Sara brings on guest, Meg Rashkin.
Meg’s love for running runs deep. She’s gone through the classic run too-hard and burnout scenario. She spent several years discovering and creating the space for running and when her love of the sport returned.
Meg’s story is inspiring. Along the way in her journey, she became a mom of two young children
Meg shares, when the ich to return to the sport, happened and the hardest thing to balance now as she’s training for her first marathon and raising two young children. Happy Mother’s Day!
Donate to Meg’s Chicago Marathon Charity Here.
You can follow Meg on Instagram too.
DOWNLOAD A CUSTOM TRAINING PLAN:
The Elevate Your Running Training Plansare now available.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Boulderthon Race Registration Promocode: SAYRAHRUNS20
Inside Tracker - insidetracker.com, promocode: SARAMPRO for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
If you don’t like the channel, change the station. Dr. Lara has helped athletes turn the channel or the volume on their mindset strength. One aspect of mental strength is that it can be trained and I also believe it can ebb and flow throughout training cycles.
Today, Dr. Lara shares what happens in the mind after training and racing an A goal race, how to distinguish burnout symptoms, the importance of a good partnership with a coach, and more. Let’s dive in.
Contact Dr. Lara here or through her Instagram account.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase
Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside.
Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now.
Welcome to the podcast, Lara!
- Do you see a certain type of runner who struggles the most with mental strength?
April was a huge month of racing + recovering and it’s not quite time yet to begin fall race season.
- What are some common feelings that runners experience after training for a long time with one, singular goal, or after racing their “big” race of the season or year?
- How can a runner flow through a tough race day and the feelings that can come up in the weeks to follow the race? How can coaches help these athletes honor their feelings and move into a new season of running?
- What are the Marathon Blues, can any runner from the 5k to ultra experience these feelings?
- The association humans have as being a runners is HIGH, if a runner reaches their A+ goal or reached their big running goal, like running a certain time or running the Boston Marathon, how can that athlete shift their mindset to still enjoy running?
“TRAINING BURNOUT”
- Overtraining, often referred to as burnout, is when the amount of training you do exceeds your recovery time, or when you push the body more than it can take with the amount of rest it's given. Symptoms can be physical or psychological - Chronic fatigue. Poor or worsening performance.
- What are the symptoms, flags, and signals we should be looking out for with training burnout - both as a runner for ourselves, a coach-to-athlete relationship, and our friends in the run club?
- How can a runner distinguish between burn out and just needing a flexible schedule, or other feelings?
- PERFECTIONISM runs deep in running - after all, some of us are type A. How does a runner who has strong perfectionism find a way to balance training, racing, and finding the joy on the days that don’t go their way and avoid burnout?
- Have you ever seen an instance where a runner throws their hands in the air and says, no for me. I’m type A - I need every workout, pace, and week to feel perfect. I can’t adjust to running on effort, or needing to hit paces, so I’m not going to train. These runners often doing what they love, which is running. Are there any mindset tools that can help a runner who thinks this way?
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What is something you would do differently starting over as a new runner?!
Coach Sara shares the 5 THINGS she would do differently, and how they are all great examples of what you can apply to your training today whether you’re a new or a seasoned runner.
Sara also shares the one thing she wouldn’t change in her running.
The fueling section is between 20:33 and 35:03
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Coach Sara recaps the 128th Boston Marathon, and four key lessons learned from Marathon Monday and how to apply them to your training.
00:00 Introduction and Excitement for the Boston Marathon
09:48 Impressive Performances by Elite Runners
26:29 Embracing the Ebb and Flow of Everything We Do
36:16 Tips for Running in Warm Weather Races
43:20 Learning to Let Go
51:52 Assessing Wins and Areas for Improvement
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, Promo Code: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Whether you’re a swiftie or not, we can all agree that Taylor Swift is living her best era right now! Coach Sara shares 6 Ways to Have Your Best Running Era and how it relates to Taylor Swift and how she embraces these six steps in her personal and professional life.
Sara also shares her Cherry Blossom training experience and race recap!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase
Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Emily Saul, a sports psychologist coach, helps break down the mindset of an athlete during the taper process, race morning, during the race and tools how to be your strongest self to make the most of race day!
Emily can be reached at esaulmovement@gmail.com, her website and instagram. Emily is currently accepting new clients, virtually.
Emily also shared her story in a Boston TedTalk: The Power of Practice, 10 years of Pushups
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Coach Sara is a 6x Boston Qualifier and ran the Boston Marathon twice in the last three years. She has coached dozens of athletes who have run from Hopkinton to the Back Bay over her coaching career.
Sara provides a guide to your Boston Marathon Weekend and what to plan now, for a successful day on Marathon Monday, including
Expo + Bus information
How to Prepare for changing weather conditions
Pacing and How to Chunk the Boston Marathon Course
Understanding your running strengths
The Magic that is the Boston Marathon
She also breaks down 5 tips to add to your training if you’re on the cusp of a BQ!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase
Boston Marathon Preview Guide Video
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Coach Sara brings Tamanaa Singh to the Elevate Podcast this week. Tamanna is a runner, a sports cardiologist, a dog mom and so much more. Tamanna speaks to the season of being an injured runner and how she found the strength - both mentally and physically to overcome.
Tamanna shares her top strategies on what worked and what didn’t work for her to find her strongest running yet.
Tamanna’s sports psychologist, Emily Saul can be reached at esaulmovement@gmail.com.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase
Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside.
Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
PODCAST DESCRIPTION:
Do you find your pace significantly decreasing during the marathon? Maybe it’s a sudden, onset of 30 - 60 seconds slower per mile throughout the remaining portion of the race? This week, Coach Sara shares her 6 strategies to avoid hitting the wall in the marathon. There are things we can do each week in training and on race day to set ourselves up for success a run a strong 26.2 miles.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
You might be wondering why the 10k distance is one of the best distances to race.
This episode outlines the benefits of training for the 10k distance, how to add it to your training if you’re training for a longer endurance event, and the best 10k workouts to help you feel fit and ready for race day. Coach Sara also shares the top 10k’s in the country!
Whether you’re a new runner finding your stride in the 5k distance or a marathoner, this is an episode to take away some training nuggets to apply to your plan for getting stronger.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com
PROMOCODE: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this episode, Sara shares three ways to determine pace and intensity.
- Heartrate Training
- Pace Calculations
- Effort Style Running
How to feel pace and effort - and how that will translate on race day
Donate to the Laken Riley Go Fund Me Page, all donations go towards her funeral services, and to establish a scholarship in her name.
Find the new HRM FIT for women here or here.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week’s episode, Coach Sara explains how to run a hill - both literally and figuratively. How we show up for one thing is how we show up for everything. How do you run a hill? Do you show up the same way in life when a hill is placed on your path?
This episode details the importance of hill running, how to run a strong hill and how to apply it to life.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com
PROMOCODE: SARAMPRO25 for 25% off your entire purchase
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
It’s another “What’s Normal, What’s Not Normal” edition.
Do you have the Marathon Blues after a big training cycle? Or, do you find it tough to sleep the week following your race? Coach Sara shares advice on what’s considered normal and what’s not normal after running your Goal Race for the season.
She covers topics related to the
- Body
- Mind
- Nutrition
- Sleep
- Training for your NEXT RACE
- Mindset
On Sunday afternoon, Feburary 11th, we learned Kevlin Keptum, world marathon record holder and a rising star, along with his coach, Gervais Hakizimana, were killed in a car crash in Kenya. The Elevate Community extends our deepest sympathy their families. Kelvin is survived by his wife and two small children.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Training Plansand Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Inside Tracker - insidetracker.com
PROMOCODE: SARAMPRO25 for 25% off your entire purchase
WHAT’s NORMAL, WHAT’s NOT after running A MARATHON!
- Kelvin Kiptum + his coach, Garvis Hakizimana - condolenses to their families right now. Kelvin ran a 2 hour and 35 second marathon at Chicago last fall. Only 24 years old, he was set to have a strong career, already holding the world record in the marathon + set to race in the Rotterdam Marathon on April 14th. He was also running for his country, Kenya, in the Paris Olympics.
- Rising star
- POTENTIAL
-
LIFE is NOW!! And not guaranteed
-
Molly - hour conversation about her running, questions with training, how to fuel, easy pacing, etc. You can book your hour conversation on calendly.com/elevateyourrunning and choose between a 30 or 60 minute consult.
- Inside Tracker is here for you!
Have you shown up to training and life feeling drained? More tired than usual? Are you curious to know what nutrients and vitamins you're lacking and how the right combinations can set you up for success in training?
Data helps us objectively measure progress, and constantly refine and optimize ourselves.
Inside Tracker has 30% off their Bundle Packages through February 16th! Use Code SARAMPROSPECIAL for your discount.
If bundles aren’t right for you, my standard code SARAMPRO25 is always valid for 25% off. insidetracker.com
Happy (and Strong) Running!!
- ELEVATED MOMENT - ask to send there’s and it will be a sharing moment
- JUDY - making it happen in Boston training. Running inclines, getting back to feeling 100%. OVER RUNNING / OVER STRESSING her body … learning how you can run strong and powerful by slowing down, doing less, and allowing the body to rest.
- IG: Jesus: I finally got back to running and making progress - running almost 8 miles. I know it’s not a lot but it’s better than nothing.
- YAY! You did it, the celebration of all your hard work is complete. With CIM, Houston, Mesa …. Your upcoming spring race.
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Your Running and Training Questions answered by Coach Sara. We deep dive together on
- How to Strength Train without Equipment
- Food / Water Timing Before a Long Run
- Why do we need to go to the bathroom during a race?
- Mindset Tips on how to recover from a tough race
- Coach Sara’s favorite race day nutrition + more
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Products Mentioned in this episode:
Nutrition:
Spring Energy Awesome Sauce
Spring Energy Cranaberry Gel
Maurten Caf Gel
Hydration: Skratch Electrolyte Mix
RNWY Electrolytes
Recovery Tools:
Normatec Travel Boots
Hyperice Compression Boots
Coach Soak Epsom Salts
Resistance Bands
Running Books:
Let Your Mind Run - Deena Kastor
Run Like a Girl - Mina Samuels
The Longest Race - Kara Goucher
Endure - Alexander Hutchinson
80 / 20 Running - Matt Fitzgerald
Daniels’ Running Formula - Jack Daniels
Born to Run - Christopher McDougall
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Coach Sara answers your running and training questions. In this week’s episode, she discusses:
- Why improvement isn’t immediately felt in running
- Mantra’s for Tough Workouts
- Breathing Techniques for Easy to 1 Mile Workouts
- How to maintain zone 2 HR on a hilly neighborhood route
- How to structure a tune-up race when you can’t fit it into life?
and so much more …
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Racing is a skill set that can take years to perfect.
In this week’s episode, Sara shares how to develop a racing skill set through the mental, and physical aspects and why racing more might be better.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
The long run is one of the most important pieces to training. Execute it well, and you not only improve your aerobic fitness, but your fatigue resistance improves and you’re able to do more in training and racing.
This episode uncovers 8 ways to improve the long run so you run happy, confident, and strong in training, as well as race day.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
The opportunity for stronger, faster running is available to us all. With an understanding of key adaptation principles, as well as the strategies which best support tempo training, all athletes can make noticeable progress - the kind that elevates performance and enjoyment!
In today’s episode, we discuss three types of workouts (steady state, lactate threshold, and vo2 max). You will learn why each is uniquely important for your training, while also building an understanding of how to tackle the stressors of each workout.
Additionally, we dive deep into a discussion on strides and the overwhelmingly positive benefits of incorporating strides, perhaps the most basic form of speed workout, into a regular running regime!
This week’s episode will surely get you thinking about your training in all the right ways; and we hope that you move forward with confidence, knowing you have all that it takes to become a stronger runner in the coming season.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
This week, we breakdown all you need to know about training in the winter, and how to maximize a pivotal, yet challenging point of your running season.
We explain how winter is unique from all other seasons, both in terms of training stimuli and potential obstacles you will need to overcome. Learn how to prepare better with the right equipment, warm-up routine, and training approach, so you can power through the coming months mentally and physically stronger.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
This week, we tackle the half-marathon distance with a complete guide to training, fueling, and racing. Give this episode a listen and establish your plan for success in the new year of running!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
As we approach the new year, goal-setting becomes a priority for many athletes. Understanding where you’re at and where you’d like to go is pivotal to progression.
In this week’s episode, we breakdown the most important components of intentional goal-setting. Listen for a discussion on establishing a vision for success, backwards planning, progress tracking, and the ever-important intangibles of flexibility, fun, and joy in your training!
Plus, at the end of the episode, we share our 3 running resolutions for the New Year - and we encourage you to do the same! Think of what you hope to create in the next 12 months of running, and let us know by responding on Spotify, or sharing with us on social media.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this week’s episode, we discuss mindset tools to help you overcome a disappointing result.
Falling short of your goals, specifically on race day, can be a tough challenge for many runners to face. Still, there are numerous lessons to be learned and takeaways to appreciate - all leading to a more mentally resilient athlete. Your “best” won’t look the same every day, which is why we encourage you to emphasize these tools, to support any outcome, good or bad.
Listen to hear how we navigate adverse situations, why you shouldn’t alter your plans just because you didn’t achieve a desired result, and how coming up short in one instance, can further your progress in the long run.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
This week, we are thrilled to be joined by Ric Rojas! Ric is a retired elite distance runner, who among other achievements, held the 15K World Record, ran a 5,000m PR time of 13:39.92, and won multiple USATF National titles. Ric also won the Bolder Boulder 10K Memorial Day Road Race in 1979, beating out Frank Shorter in the inaugural year!
Now, as a coach, he consistently yields results across the distance running spectrum, including Olympic Trials qualifiers, nationally ranked high school runners, and world-ranked masters runners. He is based out of Boulder, Colorado.
Ric joins the Elevate Your Running Podcast to discuss many exciting topics that pertain to strong, fast running! We discussed…
- Running fundamentals and key aspects of effective running form, as well as drills and techniques all runners can implement to improve their running economy.
- What works for elite runners, and how Ric’s peak performance principles can be applied to your next running goal.
- Mindset strategies any athlete can use to perform their best in workouts, and to breakthrough on the race course.
- Ric’s thoughts on the upcoming Olympic Trials, where he will have multiple athletes, including his daughter, Nell Rojas (episode 50) running for a spot in the 2024 Olympic Games Marathon!
We are grateful to Ric for spending his time with us for a very special episode #100. If you’d like to learn more from Ric, check out the resources below!
https://www.ricrojasrunning.com/
https://www.instagram.com/ricrojasrunningtrack/
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Now is the time to work to be a stronger runner. And you can do it without going to the gym!
The holiday season is busy, and if you’re barely fitting training into your routine, these 6 tips are all things you can do to show up strong, confident, and ready for another training cycle.
DOWNLOAD AN ELEVATE TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Do you want a custom plan designed for you without the communication from a coach? The Elevate Custom Plans are perfect for this type of athlete.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyerss_/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
This week, we share our best tips for making running more fun! Whether you’re in a running rut or lost in the off-season blues, we could all benefit from making the daily act of running just a bit more fun.
Our 8 Tips:
- Run with friends
- Find fun in a holiday race
- Practice a “Gratitude Run”
- Run new routes
- Listen to music
- Run solo and control the variables
- Switch up the variables
- Be more present
Listen to the episode and test out as many of these tips as you’d like. There are many ways to run happy - we just hope you’ll join us!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
The time between Fall and Spring race seasons can be hard for many runners to navigate. Today’s episode is your guide to planning and executing an effective “off-season” and base building phase for continued growth and development.
Learn how to maximize the "season between seasons" with a structure of rest and recovery, cross training, and the key steps in training you can look forward to, in preparation for next season!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
The 10K distance is a hidden gem for quality training and race experience! This week, Sara breaks down why you should incorporate a 10K focus into your yearly running schedule, and how to make the most of this type of training block.
Listen for some of the best 10K-focused workouts, racing tips, and an overview of some of the best 10K’s in the U.S.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
In this episode, we offer 4 practices to help you make the most of each day preceding a big race (or training session).
From the essentials of rest and recovery, to carb loading and pacing strategies, this episode helps you cross your ‘T’s and dot your “I’s when it matters most.
Also, to conclude today’s discussion we share our top mindset tips to encourage you when the pressure is at its highest!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Matt Karl (@mattykruns) joins the podcast to talk about his most recent world major, the Berlin Marathon, and his story of overcoming injury to set a personal best!
We discuss notable lessons learned in overcoming an injury at such a critical point of marathon prep. Hear how Matt’s approach to running has been strengthened through this experience, and what it took to arrive at the start line feeling strong and confident.
Matty K. also shares his best tips for deriving enjoyment from running, no matter the stage of training and performance you may be in, as well as his goals moving forward in the sport.
Listen to learn more about many of the world marathon majors, including New York City, Chicago, and Berlin, plus the uniqueness of the runDisney series of races.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Matty K. - https://www.instagram.com/mattykruns/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Progress shouldn't always be measured on paper. Sometimes, you need to look for other indicators that you’re doing the right things!
This week, we discuss four valuable measures of progress to look for, even if the results aren’t coming. Learn about the benefits of fatigue, why you may consider running on perceived exertion (over pace), and how to approach your training as a student of the sport.
We end this episode on a “fun” note, talking about the importance of simply having FUN in your training. Whether the results are there or not, you have the ability to run relaxed, confident, and happy!
For further listening, and as mentioned in today’s episode, check out episode 83 of the podcast: “What’s Normal, What’s Not Normal in Training”.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Set yourself up for success in your next race, whether it be a 5K or Marathon, by preparing for the unknown. A lot goes on when attending a big event like a major marathon weekend, or any new city for a big race.
In this episode, Sara breaks down her experience at the Chicago Marathon, and her reflections on what went well and what didn’t, in her most recent race. She also provides experienced-based advice on how to best prepare for the magnitude of some of the running world’s biggest events.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
A deep dive into many of the running world’s most popular topics, including last weekend’s Chicago Marathon, a new world record for the sport, the 2024 Boston Marathon’s 5-and-a-half minute cutoff time, and the real key to achieving your long-term running goals.
This week’s episode has a little bit of everything, and we hope you enjoy it!
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Major marathons can be tough to navigate; fortunately, the right resources and information can help reduce any unneeded stress surrounding your race weekend. Listen for a full guide to the Chicago Marathon, and how to make the most of your experience in the windy city!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
There is no better workout to develop your endurance strength than the tempo run. From 5K to marathon, every training program should use it to the athlete’s advantage.
This week’s episode explains all that tempo running entails, and how you can use it at each stage of your training to develop speed and endurance.
Listen to learn about the different forms of tempo running, how specific goals require different tempo workouts, when to integrate tempo sessions into your training, and how your body will adapt to faster running.
Use this knowledge to leverage tempo running to your advantage, and know that your hard work will produce great results!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
DONATE TO THE PODCAST:
If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Tapering into a big race can throw your body and mind for a loop! Which makes it all the more important to brief yourself on what to expect, as well as what to look out for during this ever-important period.
This edition of “What’s Normal, What’s Not Normal” gives you all the details on how to taper most effectively, while subsequently minimizing the downsides! Hear how to proactively manage the mental side of a taper, what it takes to ready your body for race day, and how the taper experience can differ across training types and race distances.
You can also listen to Episode 83 of the podcast, where we discuss “What’s Normal & What’s Not Normal in Training?!”
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
DONATE TO THE PODCAST:
If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward.
DOWNLOAD AN ELEVATE TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
LINKS:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
MUSIC:
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
Food is fuel, right? But what kind of fuel is best for our lives as runners? And perhaps most importantly, how do we integrate great nutritional choices into our busy lives?
It doesn’t seem like there are many simple answers in the world of nutrition… at least not until you hear from today’s guest!
Meghann Featherstun is a Sports Nutritionist, entrepreneur, athlete, mom, and so much more.
In this week’s episode, she joins the podcast to discuss why nutrition is such a crucial component to lasting enjoyment and success in running, and how to maximize every opportunity to fuel well for performance and recovery.
Meghann shares insight into:
- Why all carbs aren't created equal, and how to fuel appropriately with both simple and complex carbohydrates.
- Carb loading tips for athletes to maximize race day performance.
- Why caloric and carbohydrate intake recommendations aren’t dependent on ability-level, and how to use intensity as a key measuring stick for your fueling strategy.
- How protein supports the body’s ability to perform and recover, plus why you should establish a goal amount of protein to consume with each meal.
- Why hydration is a 'make or break' aspect of your performance, along with key signs of dehydration in your training and daily life.
Thank you so much to Meghann for joining the podcast. We are confident that this episode will provide you with countless value-adds for all your running pursuits. If you don’t already, connect with Meghann and her content using the links below!
Follow Meghann - https://www.instagram.com/featherstonenutrition/
Featherstone Nutrition - https://www.featherstonenutrition.com/
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
--- Send in a voice message: https://podcasters.spotify.com/pod/show/1210115349/messageSupport this podcast: https://podcasters.spotify.com/pod/show/1210115349/support
With the Boston Marathon qualifying window closing in a few days, you may have already BQ’d - and if you have, you might be wondering what’s next. If you haven’t qualified, you may have your eyes set on racing Boston in 2025, perhaps by qualifying with a big race this Fall!
No matter what your timeline looks like, this week’s episode is your guide to qualifying and making the most of the opportunity that awaits you! We breakdown how to backwards plan from your goal race to the present day, ensuring you can train strong and run fast.
We also offer the following 10 tips to achieve your qualifying time:
- Take your easy days easier.
- Find a consistent running routine by developing a schedule that works for you.
- Recover hard by focusing on sleep, nutrition, cross-training, and other impactful methods of rejuvenation from your training.
- Take your training to the next level by adding a new stressor.
- Train where you’re at and don’t overrun paces. Aim to achieve the specific and unique goals of each workout.
- Emphasize nutrition and consider adding an extra carb serving to a meal or two per day, for good measure!
- Train and race the shorter distances for speed development.
- Strength train to become a stronger, more injury resistant runner.
- Be selective about your goal race and your best opportunity to achieve a Boston qualifying time.
- Give yourself time and grace throughout the process.
We hope all of the information provided in this episode helps you to train smart and achieve your greatest goals in the coming months and years!
Interested in learning more on the topics discussed in today’s episode? Check out past episodes of the podcast:
Episode 25 - The Benefits of Easy Running & How it Will Make You Faster
Episode 30 - The Key to Better Running
Episode 50 - Training Like An Elite w/ Nell Rojas
Episode 70 - Everything You Need to Know Now to PR in the Fall
For more information on qualifying and registering for the Boston Marathon, go here: https://www.baa.org/races/boston-marathon/enter/registration
Plus! Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
A 100 mile race can apply to all other aspects of running and life. Today’s episode is about the takeaways of this year’s running of the Leadville 100 and how every runner can learn from the approach and fortitude for a race of this magnitude.
We believe this discussion will provide you a greater understanding of how to achieve all that you set your mind on.
Interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Want to learn more about the Leadville 100? Go here: https://www.leadvilleraceseries.com/run/leadvilletrail100run/
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
There’s a lot to learn about training - and often, the only way to understand what is “normal” and “not normal” is through trial-and-error. But, this week’s episode may save you some time, as we dive into the aspects of your training that are both unique to you, and common among other athletes!
Ultimately, every training cycle, goal distance, and life circumstance are different, but with these factors at play, you as the athlete get to uncover so much about yourself, as well as how to develop your body and mind through the experience.
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
Today, we go in-detail on one of the most fun distances to race: the half marathon! Learn how to run your first half, or PR your next attempt, using these training and racing strategies.
Key discussion topics include:
- Half marathon workouts for your next training block.
- Pacing strategies for this specific distance.
- Intra race nutrition considerations.
- How to make the most of a half marathon in your running schedule.
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options.
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
This week, we answer the most asked questions in the world of running and mindset!
In order, we discuss the following:
- If you are just starting or want to keep it simple, what are 2-3 types of runs to focus on?
- Heart Rate! How to manage it and the mindset when you’re starting at the bottom (or over again) after an injury or long illness.
- Ideas on a strong mindset during long and tough marathon effort workouts?
- Mindset on race day, and how to get over running “fast”, specifically short distance racing?
- Favorite workout(s) for putting speed back in your legs?
- When do you strength train? After/on long run days? Easy run days? Why?
- Currently in marathon training and my marathon pace feels so hard. When should it feel easier?
- Best racing shoes? What to look for in different race distances?
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Listen to Next:
EP. 25 - The Benefits of Easy Running
EP. 47 - Mental Strength Training for Runners
EP. 50: Training Like an Elite w/ Nell Rojas
EP. 57 - Why Heart Rate Training? Guest Elisabeth Scott
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
Training in the heat, for many, is unavoidable in the summer. Fortunately, there are numerous benefits to the stimulus provided by these conditions.
This episode is an in-depth discussion around the benefits, drawbacks, and practical tips to warm weather running. So, whether you are hesitant to run in the sun, or feel like a seasoned pro, you can better understand the impact of heat on your body!
Key topics of discussion include:
- The physiological benefits of training in the heat.
- How to balance the added stress of heat adaptation to your training.
- Why heat acclimatization makes you more fit for race season.
- Safety tips for running in the summer.
Throughout the episode, we draw upon numerous resources of information surrounding this well-studied topic. Many of which you can reference below.
- How Do We Acclimate to Heat?
- What is Temperature Regulation?
- The Effect of Heat on Athletic Performance
- Exercise Performance, Adaptation, & Maladaptation to Heat Stress
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
This week’s episode features the components you don’t want to overlook any longer!
There’s so much to consider in training, so as athletes, we must be willing to sort through the noise to identify what really works for us at an individual level.
From training practices, to nutrition, supplementation, and mindset - there’s a lot we can do to support stronger, healthier training, now and in the future. Through this episode, we hope you will gain a new insight to apply to your training, and that it will support your greatest goals.
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
How to Meal Prep Like a Pro: https://tinyurl.com/2p984ueh
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
This week we are discussing the ins and outs of the 6 major marathons! From qualifying standards and the differentiating factors of these large-scale events, to experience-based tips for running a successful race.
Whether you’re looking to get a lottery bid, partner with a charity, or qualify by achieving a time-standard, the major marathon experience is special. This episode is for anyone who wants to learn more about major marathoning, whether you plan to run one this season or years down the road!
Key points of discussion include:
- How to qualify or gain admission to each of the 6 major races.
- Things to consider in deciding to run a major marathon.
- Why patience and consistency are the most important factors in your training - for any race.
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
If you enjoy the podcast, please share on social media and leave a review through your preferred listening platform. Until next week, happy running!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
There are countless benefits that strength training has to offer for both general health and performance. This week’s episode explains why you should lift weights as a runner, and tips for making ‘more’ training fit into your weekly schedule.
Key discussion points include:
- The positive outcomes of lifting for everyone, runners included.
- How to incorporate strength training into your already busy schedule.
- What it takes to begin strength training as a beginner.
- Why identifying individual wants and needs to inform your approach in the gym is important.
Like all areas of fitness, there is no ‘one size fits all’ approach to strength training. So whether you’re starting from the beginning or building on a strong base of lifting experience, you must be prepared to experiment for the best results over time.
In this practice, you will see the payoff in performance, injury resilience, and functional abilities as an athlete.
Listen, learn, and apply to elevate your running through strength training!
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
For many runners, high mileage and quality don’t often blend well. Today’s episode is a discussion around why that is the case, and how you can combine the two for greater training and results!
We discuss the benefits of high-mileage and why so many runners strive to increase training mileage on a consistent basis. Additionally, we explain what ‘quality’ means for your training and how to strike the proper balance of time and effort.
From the athlete and coaches perspective, we consider the signs indicating whether you should focus on quantity of mileage, quality of training, and the possibility of balancing both as part of the growth equation.
As referenced during the episode, check out our discussion with Running Explained Elizabeth Scott for an in-depth understanding of the role of easy running and quality mileage in your training:
Episode 57: Why Heart Rate Training? - https://spotifyanchor-web.app.link/e/ap0VnDvX0Ab
Thank you for listening to this week’s episode!
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream:https://alplus.io/chicago
With longer days come warmer days, and the possibility that your running (and life) may be hindered by the heat. To combat conditions of the summer months, we must set ourselves up for success with the right hydration!
There are many products on the market to help with hydration and maintain the right electrolyte balance. Today’s episode is a discussion around what works and how to implement useful products and strategies into your running routine for better performance.
Find links to each product mentioned in this episode, below!
Sara's Favorite Electrolytes Supplements:
Skratch hydration & Skratch hyperhydration
LMNT
Tailwind
Nuun
Sara's Favorite Hydration Gear:
Nathan’s Eco Shot handheld
Nathan’s hydration pack
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Today’s episode is about choice. The choice to live with urgency, run with passion, and leave nothing for tomorrow.
We discuss the bravery of Ali Feller (@aliontherun1) as she endures a cancer diagnosis and the journey towards recovery. Ali serves as an inspiration to many and we believe there are numerous lessons to be learned from her story.
We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. If you enjoy the show, be sure to leave a review (and maybe even share with a friend) as this helps the podcast grow and reach more runners, like yourself!
Support Ali:
https://www.instagram.com/aliontherun1/
https://www.gofundme.com/f/AliOnTheRun
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Goals are great, but they’re nothing without the right plan to achieve them. Today’s episode is intended to give you the roadmap to training for (and accomplishing) your Fall or end of year running goals!
In 5 simple steps, you will gain more clarity for the outcome you hope to achieve, as well as the actions you should take in training.
The steps for success include:
- Establishing a plan and strategy that sets you up for success.
- Creating process goals to pursue throughout the training cycle.
- Using past performance to inform future training.
- Acting out your performance standards to best prepare for race day.
- Setting a realistic, measurable outcome goal to achieve.
Through the lens of athlete and coach, we explain the importance of each step - and how you can take big action for an even greater achievement! Enjoy this episode? Let us know by sharing your goals with us, so we can best support you with future podcasts and social media content!
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day.
If you enjoy the show, be sure to leave a review (and maybe even share with a friend) as this helps the podcast grow and reach more runners, like yourself!
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Consistency is one rule that will ensure success in running and life. It has a compounding effect, where today's investments offer an accumulating return over time. But, consistent action is hard. Life gets in the way and we fail to uphold the agreements we've previously made with ourselves. How can we be more consistent to achieve greater results?
This episode will help you to achieve a more consistent approach to your goals by understanding what you value, how to live with more discipline, and how to build systems for success.
This episode will take a deep dive into:
- Why consistency works.
- The specific benefits of consistency to your mind and body.
- How consistency eliminates self-doubt.
- Tips for applying consistency to your training.
Consistency is a mindset. A belief system you adopt as the only path worth pursuing. A life that prioritizes consistent action places more weight on the little steps than the big goal. Because without each step, there is no progress - no journey. Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media!
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Across day-to-day training, key workouts, and the moments you choose to race, there is a significant difference between the PUSH (a designated period of sacrifice, focus, and intentionality towards a goal) and PULL (periods of less intensity in the demands of training and the specificity of goals).
Notably, making the right call of when to push forward or pull back can have a significant impact on the progress made within a training cycle, and the achievement of a goal. This episode is a deep dive into the factors that must inform that important decision.
From the individual stressors placed on body and mind, to the factors that most notably separate these two approaches, we provide you with the information necessary to train smarter, healthier, and more meaningfully.
Key points of discussion include:
- The unique demands of stress needed for an athlete’s progression.
- How extended periods of stress - without the proper recovery - can lead to burnout and underperformance.
- The variables at play in the decision-making of an athlete for when to push forward or pull back.
Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media!
Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day.
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Just because you’re months out from a race - doesn’t make the training you’re doing now any less critical. There’s important work that you can do in the coming weeks and months to ensure that you are ready for a successful race this Fall!
Today’s episode overviews the early stages of a training cycle and how you can show up as your best self, mentally and physically, for a continued journey of progress.
What an athlete can do right now:
- Focus on building a solid base and foundation for training.
- Set a clear, measurable goal for yourself.
- Identify the systems, support, and strategy to help you in training.
- Be patient and take it day by day (especially early on)!
Whether you already have a goal race in mind or simply want to see continued progress in training, this episode will support your approach and ensure that you take the necessary steps forward.
Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media!
Every Thursday, new releases of the Elevate Your Running Podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day.
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
How much can be achieved if we truly set our minds to the work of improvement and performance? Let this episode serve as a guide for establishing important peak performance concepts and the tangible practices you can implement to maximize your potential.
Key ideas of the episode include:
- How to approach potential differently based on the ideas of “macro” and “micro.”
- A definition of “deliberate practice” and the importance of this strategy on performance.
- Five ways to maximize your potential in the long term.
- Three shifts that you can make to perform better on race day.
Your potential as a runner - and, for that matter, a human - is not “fixed,” meaning that you have a say in how far you push what is possible - and that you have the ability to express this potential in the world.
Many of the concepts of this episode were drawn from two great books linked below. Check them out for more information on these topics and further insight into the science of performance.
Recommended Readings:
Peak: Secrets from the New Science of Expertise
Peak Performance: Elevate Your Game, Avoid Burnout, & Thrive w/ the New Science of Success
—
New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, leave a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Today’s episode combines both the practical benefits and applications of hill training, with the more mindset-centered metaphor of ‘running the hill’. Gain quality information on how hill training forges a stronger athlete, and the small changes that you can make to derive tremendous outcomes from this approach.
In this discussion you will learn:
- Why you should be running hills as part of your training.
- How to integrate hill training into your current routine.
- The psychological benefits of viewing life’s challenges as a hill that you can conquer.
New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This week, we sit down to break down the 2023 Boston Marathon. From Sara’s experiences as an athlete, to her unique standpoint as a coach, learn all that there is to know of perhaps the world’s most popular marathon.
Key discussion topics include:
- The plan to attack the Boston Marathon course
- Race day strategy and controllable vs. uncontrollable factors
- Lessons learned and takeaways for the future
Whether you have run the Boston Marathon or aspire to one day experience the pageantry for yourself, this episode will serve as a guide to important information and tips for race day success, and most importantly, enjoyment!
New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Whether you recently ran a race or have a Fall race on the calendar, many athletes enter the summer months in an ‘in-between’ place of training. Fortunately, we can all benefit from periods of running that aren’t strictly focused on a specific goal or PR.
Following the Boston and London Marathons, we break down how athletes can make the most of their “off-seasons”.
By understanding the differences of focused and flexible periods of training, you will:
- Establish the process and outcome-oriented goals of your current training.
- Follow the most appropriate training plan for your unique goals.
- Place parameters on your training that provide a framework for growth as an athlete.
Allow yourself to embrace an off-season to strengthen weaknesses, develop habits, and explore different styles of training that contribute to your overall abilities as an athlete.
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
We become fooled into believing that progress (and happiness) is linear - both in running and life. When you’re experiencing a ‘high’ or extended period of positivity, enjoy it, but understand that ‘low’ moments will follow.
This week’s episode dives into the important, often overlooked aspects of mental health, specifically as they relate to running and following a big accomplishment. Our discussion centers around ideas, such as…
- Why we need to center our running around values (not results).
- The importance of curiosity, community, and performance standards in your training.
- How we fall into the unconscious desire for a feedback loop, where we rely more on the external rewards than the internal benefits - which are what got us started in the first place!
Why do you run? Our training should empower life, not hinder it. We hope that this episode provides you with the tools necessary to build a positive relationship with your training, racing, and performance goals.
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Austin
Connect w/ Sara
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
For many athletes, late race starts can present a serious issue, and in some of the world's best marathons, such as the Boston Marathon, you may be awake for several hours before the race actually begins - a big change from your normal long run routine.
So, how do you set yourself up for success? Sara has the breakdown in this podcast episode, as she enters race week for Boston. Plus, listen in for some big success tips for running in the rain (you never know when conditions like that of the 2018 Boston Marathon will present themselves)!
And finally, the thing that prevents many people from stepping to the start line in the first place: motivation.
Whether you’re just getting into running or have been a runner for years, motivation will ebb and flow. It’s the nature of life. You may have a very busy season of life, work, and family - and in turn, running begins to take a back seat. How many of us can relate? Fortunately, our mind can rule the day and push us through periods of lacking motivation. This episode explains how!
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Everyone can benefit from partnering with a running coach. And yet, many people believe they either don’t need a coach, or don’t deserve to work with one.
Today, Coach Sara discusses the top questions to ask when considering up-leveling your training and partnering with a coach. Hear about Sara’s experiences in working with her coach, Nell Rojas - and the positive outcomes of having someone in your corner for your goals!
Key considerations for hiring a coach, include:
- The coaches' experience and ‘niche’
- Approach and style of coaching that you need as an athlete
- Communication style and personality of both coach and athlete
- Running experience and relatability
Whether you are currently working with a run coach or not, this episode will help you gain clarity on the pros, cons, and truths of hiring a coach for your running goals.
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Big goals are scary! And that’s exactly why we need to pursue them. This episode dives into the path of inevitable ups and downs found through goal chasing. Discover how much you can learn about yourself by committing to something big.
Getting outside of your comfort zone is the first (and arguably) the hardest step. You have to say “not today” to the fear and worries that come up when you invest in yourself, and believe in what can be created.
Listen for practical advice for overcoming the challenges of a big prep and how little decisions make the greatest difference, because they compound over time!
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Spring race season is here! Today’s episode gives you tips, tricks, and insights into how to best prepare for a big performance on race day.
Are tune-up races effective, and how can we use them to our advantage? How can you fuel better for training and performance? What are the keys to a successful race?
This episode is all about the things that you can apply directly to your own running. Listen for key takeaways to try for yourself!
New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media!
Podcast Resources:
Elevate Your Running
The Feed
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
As runners, we want to do it all. We’re searching for the 1% needle-moving actions we can take to grow as athletes and people. Yet, for whatever reason, we always neglect recovery.
This episode will provide important context and tips for recovering better - without detracting from other areas of your life. Sometimes, we need to slow down to speed up. If you find yourself in a slump, consider how you can recover better before running more!
Enjoy this week’s episode of the EYR podcast! New releases every Thursday - subscribe through your preferred listening platform for weekly content that helps elevate your running and life.
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Matt Karl, known on social media as @MattyKRuns, is a runner, content creator, and run coach. He is also a testament to the truth that passion and hard work toward anything can yield remarkable results.
Matty joins the Elevate Your Running podcast to discuss his evolution as a runner, from true beginner to sub-3 hour marathoner. He shares the most important lessons he has learned about himself and the sport of running in the process. We also deep dive into social media, content creation, and the value of community in running.
This episode will provide you with great energy, inspiration, and knowledge for your running journey and all that can be achieved with consistency and positivity!
If you enjoyed this episode, check out the full library of episodes, and look forward to weekly releases for more content to elevate your running!
Follow MattyK on Instagram
Zero Elevation Track Club
Follow Matt Karl on Strava
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Time IS on your side!
Enjoy a short, solo episode where Sara shares a message on the value of consistency and how the seemingly ‘boring’ actions compound into great results…What do YOU need to do to improve as an athlete? Chances are, your approach should be unique from someone else.
Back with our normal, long-form episode next week, but in the meantime, if you enjoyed this 10-minute message, let us know, and we can bring you more in the future!
New releases every Thursday! Subscribe through your preferred listening platform for weekly content that helps elevate your running.
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Heart rate training is a “buzz” topic in the running community (and for good reason), but why must it be so hard for every day athletes to understand?
Becoming a better runner doesn’t need to be so complicated, and this episode aims to explain one of the most misunderstood means of development in endurance sport. A topic that our guest knows all about!
Elisabeth Scott is the founder of Running Explained, a comprehensive resource to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! She holds running certifications from RRCA, USATF, and UESCA, has coached dozens of runners 1:1, and helped thousands of runners achieve their goals with training plans and guidance.
Elisabeth's training philosophy emphasizes the importance of developing a strong aerobic capacity, which is what this episode is here to explain! We discuss the basics of heart rate training, how and why it can benefit all runners, and the specific ways to apply a knowledge of heart rate into your training!
Give the episode a listen and let us know what you think! New releases every Thursday, so if you enjoy this episode, subscribe through your preferred listening platform for weekly content that helps elevate your running.
More About Elisabeth:
Running Explained
YouTube
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
We all want to progress over time and perform well on race day, but what does it take to make it happen? This episode offers 3 overarching areas of your approach that you can focus on to become a better athlete, no matter your goal.
Our 3 steps to better performance include
- How to better “Know the Plan” before taking action.
- What it takes to properly “Execute the Plan” day in and day out.
- Why you must “Know Your Path Forward” no matter the stage of training that you find yourself in.
These ideas address not only the physical aspects of our training but the mental approach to better performance, as well. Plus, you may carry these lessons into your life outside of running or physical performance to better show up in all areas of your life!
If you enjoyed this episode, subscribe and share with a friend so they can elevate their running each week!
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
What can be gained over the course of 100+ miles, and what needs to be sacrificed to find out? Today’s episode is a full recap of Austin’s first 100-mile ultramarathon. Listen as he breaks down key moments from the race and memories that will last forever.
From the power of community to the places that your mind goes when the body wants to quit - this episode has perspectives that can be applied to every journey and appreciated by everyone. If you enjoyed this episode, subscribe and share with your friends so they too can elevate their running each week!
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
What has running taught you? How have you grown as a result of your running experience? In this week’s episode, we share 6 life lessons that we have gained through our running journey.
We explore ideas such as:
- How our personal and social identities develop over time
- The importance of intuition
- Why you need to define success for yourself
- What a running ‘journey’ looks and feels like.
These lessons are meant to encourage you that no matter what time the clock reads at the finish line or how many miles you happen to run each week, there is much more to running than meets the eye. We encourage you to reflect on your own experiences and to begin to look at the true reasons you are a runner.
If you enjoyed this episode, subscribe and share with your friends so they, too, can elevate their running each week!
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Is strength the key to better running? Today’s guest is Jason Fitzgerald, the founder of the Strength Running podcast, video channel, and coaching service! Jason’s expertise helps runners everywhere discover greater consistency of training, faster race results, and healthier running that lasts!
Our discussion addresses important topics like
- Common overuse injuries and why they occur for so many runners
- How to identify and address the early stages of a potential injury
- Why strength training has such a positive impact on injury prevention
- Two approaches to strength and how each can influence an athlete’s health and performance
Jason’s knowledge and insight help us lay the groundwork of strength training for runners and how you can take small steps towards better running beginning today!
Learn more from Jason through his resources list below, and let us know you loved the episode by leaving a review or subscribing to stay up-to-date with weekly releases of the podcast!
Connect w/ Jason:
Website
YouTube
Podcast
Podcast Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
The questions you asked were answered! Sara and Austin address a great list of questions from our listeners to help you run stronger and happier in the coming season.
Some of the primary topics discussed in this episode include:
- Our best advice for ‘beginner’ runners
- How to address nutrition as an athlete who feels ‘depleted’
- Tips for coming back from time off
- What it means (or feels like) to be race ready
- The strategy of both establishing a race schedule and an individual race plan
- Important differences between various race distances, from one to one-hundred miles
- How we personally measure success outside of personal bests
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Have you ever felt burnt out in running or life? How do you combat low motivation? This episode addresses the symptoms of burnout and the compounding issues that result from an imbalanced scale of stress and rest.
Episode #51…
- The difference between burnout and fatigue
- Physical and psychological signs of burnout
- Why more experienced athletes are less susceptible to burnout
- How perception is altered when we’re burnt out
Our discussion offers steps forward during tough stretches of training and life. Learn how to gain control over your mind and body to maximize growth opportunities. Avoid the negative impacts of burnout and continue to make progress!
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us through the resources below!
Learn more about us!
Connect w/ Sara
Connect w/ Austin
Elevate Your Running
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Nell Rojas is an American elite marathon runner for Nike, coach, and business owner for Rojas Running. She joins EYR to discuss key aspects of her background in the sport, as well as her present-day life as one of the top women’s marathon runners in the world today!
Key discussion topics include:
- How Nell’s training has evolved over the years, and her thoughts on meeting the specific needs of each athlete.
- The value of strength training and why Nell integrates lifting into her routine as an athlete.
- Mental strength and resilience through hard workouts and harder times as an athlete and business owner - Nell's internal dialogue and how we all can be stronger from the inside out.
This episode is jam-packed with thoughtful information and important perspectives for athletes of all levels. We’re extremely grateful to Nell for sharing her time with us this week. Learn more about Nell here and continue to follow along with her career in running!
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Find out more about Sara and Austin below, and join us again next week - new episodes every Thursday!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
We all know the new year's feelings: excitement, promise, renewed hope, and energy. Commonly, these feelings wane as the weeks pass and life imposes stress upon us.
But what if there were things that we could implement to overcome challenges and maintain forward momentum toward the goals that we’ve set? This week’s episode details the three understandings you need to remember over the next twelve months and beyond. Consider these questions:
- Do you know how strong you are?
- Are your thoughts and actions rooted in a firm foundation of self-belief?
- Do you go all in towards your goals and play BIG in life?
When our mind is strong, we can do great things. Work from the inside out, and have a great year! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Preparation is a requisite for successful performance - from training sessions to race day. This episode is all about the little things that make a big difference! We discuss the value of warming up and how to individualize your approach to meet your body's needs.
We also highlight the impactfulness of visualization, specifically, the ideas of…
- How to practice visualization in a passive and active scenario
- Why visualization yields performance benefits
- How visualization acts as an exercise in mental strength development
Prepare smarter, perform better! This episode will equip you with takeaways that you can implement into your training right now!
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Dr. Justin Ross is a clinical psychologist specializing in athlete mental health and performance psychology. He joins us to discuss key tips and important perspectives for mental health and performance optimization.
Through his expertise, Dr. Ross speaks to key applications such as:
- Flow state vs. Clutch state
- Goal-setting with performance standards
- Overcoming fear of failure and embracing curiosity
The mind can take us far! Learn how to develop your mental muscle and maximize your greatest possibilities with the help of Dr. Ross and our discussion.
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
https://www.drjustinross.com
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
All runners want to get better. Whether it be faster times, longer distances, or another indicator of progression, it’s crucial to receive a return on investment from all our time and energy.
In this episode, we break down four key considerations for progression. Our discussion is centered on the applications of each and why they’re such valuable practices for your growth and development as a runner.
- Easy Running
- Goal-based Specificity
- Recovery
- Devotion to Development
Take inventory of your own physical and mental training. Which of these areas can you place more intent behind? Whichever you identify, your progression within it is sure to make you a stronger runner!
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Do you set goals? Do you find yourself struggling to clarify the vision and the path toward achievement? Goals can be tricky, but that's why we wanted to have this discussion!
Your goals are the object of a person's ambition or effort; an aim or desired result. Get the most out of your goal-setting and hard work with some of our key discussion points from the episode; the best practices and important perspectives you need to know!
Key Discussion Topics:
- 'Just-Manageable' challenges
- The 4 types of goals
- How to adapt when the goal is no longer the goal
- Why you need a greater purpose in your running
A goal without a plan is just a dream and now is the time to begin thinking about what you want to create in 2023.
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Do you often feel like running is more of a mental obstacle than a physical one? Athletes of all experience and ability levels struggle with a similar issue: Overcoming the voice in their heads that says they can’t.
Today, our conversation addresses the common challenges of the inner dialogue, and how we can push negativity to the sidelines, in favor of a more positive outlook that is grounded in gratitude and excitement for our chosen sport!
Some of our key discussion topics include:
- Comparison Trap: The Enemy
- Imposture Syndrome: How to Overcome It
- Grace: Why You Need More of It
- Patience: Our Greatest Ally as Athletes
- Gratitude: The Solution
The mind is trainable! And we believe that awareness and the willingness to address these challenges, which are faced by all athletes (and people), will ultimately enhance your quality of performance and enjoyment throughout the process.
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
Do you know the ‘x-factor’ for better running? The key that will unlock greater levels of performance and longevity in the sport? If not, today’s episode will teach you all about it!
A base-building phase can be viewed as the foundation of your fitness or the engine of your running machinery. Dedicating specific blocks of time or a stage of your running career towards base-building will allow for many unique benefits and positive outcomes that are far too often overlooked by many endurance athletes.
To most effectively cover the topic of base-building, we center our discussion on the three areas of greatest importance to this phase of training.
- Aerobic Development
- Neuromuscular Fitness
- Strength Training
In each of these areas, we share our own stories of struggle and success and provide tangible practices that you can implement into your own training. As you look ahead to a new year and begin to set big goals for your running, we encourage you to dedicate a portion of your effort to base-building! It will be a wise investment in your pursuit of big training cycles and new personal bests!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
How do you overcome the dark moments that may present themself on a race course? This week’s discussion is all about the mindset that we carry with us as runners, and how we can leverage our mental strength to get us through challenging circumstances.
Through the lens of this past weekend’s marathon races (Indianapolis; New York City), we break down the circumstances of a race that may feel like it’s spiraling out of control. We’ve all had them and if you haven’t, you will at one point or another!
Key points of discussion include:
- The places that your mind will go throughout race day
- Why you should be more curious as an athlete
- The benefits of hard moments
Racing is great because you don’t need a perfect training cycle, ideal weather, or the greatest plan in the world. All you need is the curiosity to explore your capabilities and the willingness to empty the tank.
Apply the perspectives and mindset ideas that we discuss in this episode and embrace all that racing has to offer!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
As runners and athletes, we train for adaptation. It’s our ability to adapt that allows us to run faster, farther, and stronger.
The issue is that adaptation is not easily achieved. To achieve this overarching goal, we must first understand which factors provide us with the best return on investment. Today’s episode is a discussion on growth and development and the most impactful areas of your training to maximize if you hope to set a PR in the near future.
We discuss the following factors in detail:
- Time
- Stimulus
- Recovery
Each of these areas is essential in your capacity for progression in running. Additionally, these factors can also serve as a way to self-assess whether you’re in a promising position for development, at this point of your running career and life. Apply these three pillars of adaptation to your training approach and mindset and see how they can positively impact your running!
If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode, we’re joined by guest Maddie Maher (@mileswithmaddie). Maddie is a writer and runner who has combined her love for both through her Instagram account, where she tells stories of her running journey and provides a welcoming voice for the running community!
Our discussion went in-depth on many important topics:
- The evolution that we have as runners, both mentally and physically
- Tips for fighting back the common feelings of imposter syndrome
- Why nutrition is crucial and how to individualize your approach
- The value of self-belief and commitment to the day-to-day training
Maddie speaks so effectively to the humanity of running and how we can better our lives, and that of those around us, by continuing to show up for ourselves, mile by mile. Throughout the episode, you will gain valuable perspectives that apply to runners of all experience levels. You are sure to be even more grateful for your next run after listening to our conversation!
As you listen, be sure to connect with Maddie through her account linked below, and share this episode through social. We’d love for more runners to hear this and other episodes of the podcast!
Resources:
Connect w/ Maddie
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Following our most recent episode, Lessons Learned from Marathon Running, we asked our listeners to share their most valuable lessons gained through running.
As a result, this week is a conversation informed by you! Our discussion provides insights, perspectives, and personal stories surrounding the most important takeaways from your running journey.
Key topics include:
- Why adaptability is a critical key to success
- What it means to be disciplined AND adaptable
- Why you need to know the Rule of Thirds
- How you can instill confidence in yourself through training
And much more!
If you enjoyed this or any past episode of the podcast, make sure to like and subscribe, it helps us to expand our reach and connect with more runners, like yourself!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Marathon running requires a great deal of us. It’s mentally and physically demanding, but that’s why we love it! The challenge and possibility of stronger training cycles, faster races, and new experiences will continue to draw us in.
Today’s episode is all about marathon running, and more specifically, the valuable lessons that can be drawn from the demands of this feat. Whether you’ve never run a marathon or are an experienced veteran, these insights will give you perspective into the greater purpose behind why we run!
Discussion topics include but aren’t limited to:
- Success leaves clues, but you must craft your own approach
- Everyone has different paths
- Play BIG
- The journey is greater than the destination
The lessons learned that we discuss are drawn from our unique running experiences, but we know that they are relatable and will allow you to think even more deeply about your journey, past, present, and future. As always, it’s bigger than any single race, running will teach you so much about life… you just have to be willing to listen!
If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This week, we discuss the keys to a successful taper! Every great training cycle includes a taper of about 10-14 days, allowing the body to recover and prepare for the stressors of race day.
To most effectively address the ‘ins and outs’ of a great taper, we break our discussion down into the things you should be doing (DO’s) and the things you should avoid (DON’Ts).
Ultimately, the basis of our discussion centers on the equation: Stress + Rest = Growth. When it’s time to taper, it means that you have embraced the stress of an effective training cycle, and the rest will be the deciding factor for your growth as a runner. We hope that this episode provides you with a more detailed understanding of what a taper is and how you can implement it in preparation for a goal race!
If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this episode of the podcast, we discuss both the systematic and practical approaches to developing your capacity for endurance.
Whether it be a short or long-term goal, as runners we want to run farther and faster. To accomplish this requires an understanding of basic physiological principles of training, as well as the applicable ways to put yourself in a position for growth.
In order to simplify the topic, we address 3 strategic ways to improve your abilities in endurance:
- Metabolic Endurance
- Running Economy
- Stacking
These three approaches, when implemented with consistency, allow our bodies to more effectively adapt to training stimuli, and thus become better runners and endurance athletes!
If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This episode is all about lessons learned from our first Marathon training experiences so that you can show up more prepared for your next race!
Running provides us with the opportunity to always be learning and pursuing development, both physically and mentally. In reflecting upon our first Marathon preps, we recount some lighthearted, funnier lessons learned, but really aim to emphasize the most important principles that have helped us evolve.
Topics of discussion include, but are not limited to…
- Why Marathon prep may take longer than you think
- The value of community in your running experience
- Strategies for building confidence over the course of a training cycle
- All that accompanies marathoning (outside of running)
We believe that this episode will provide you with a fresh perspective on running, and specifically the challenge of 26.2 miles, so that whether you’re training for your first Marathon, or hope to set a personal best in your next race, you have the mental and physical tools necessary to be successful and enjoy every step!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This week, we share our best tips for safety as runners. While we can never entirely ensure our safety on a run, there are actions to be taken toward a safer set of miles.
Our discussion comes in the wake of the tragic death of Eliza Fletcher, a Wife, Mother, Teacher, and like so many of us, a Runner. Our encouragement this week is to remember Eliza, and to honor her through your running and awareness.
There are strategies that can be implemented towards a safer run; small changes will make a large difference in your ability to remain safe and back running again tomorrow. We hope that you will never take a run for granted, expressing gratitude for every opportunity to move, run, and be free.
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This week, we’re turning back the clock to Episode 2, where we discuss our experiences in leaving a safe career to pursue the great unknown.
Learn the importance of direction over destination; why more isn't always more; and how we aim to run this race that we call life in a beautiful manner.
We believe that this episode will provide you with perspective and encouragement to inspire you to take massive action in your own life. Whether you’re currently living in a time of transition, or you demand more from yourself, we are speaking to you!
Great things are often preceded by resistance, discomfort, and unassuredness. And so long as you vow to continue putting one foot in front of the other, you will run the most beautiful race possible, throughout your own life.
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this episode of the podcast, we (Sara & Austin) discuss common areas of struggle for runners of all skill levels! These mistakes present themselves as ‘traps’ because they threaten to hinder progress, and potentially even cause regression for some runners.
The most common traps that we address are…
- Running someone else’s training or race approach
- Running more miles than what’s on your plan
- Believing that your training schedule is ‘fixed’
- Overlooking the importance of training ‘fuel’
- Trying new things on race day
- Prioritizing running, alone
Chances are, you will benefit from our conversation around one or more of the above traps!
We hope that this episode reinforces your perspective of what’s most important to do and not do, for an effective, sustainable, and joyful approach to running.
If you enjoyed this or any past episodes, let us know! Tag Sara and Austin on social media, and don't forget to subscribe and leave a review on your preferred listening platform!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This episode is full of applicable insights to maximize your training (and life) by proactively combatting the factors that limit you.
We discuss these three limitations in detail:
- Irregularity
- Inconsistency
- Injury
Each of the above provides its own unique set of challenges for us as athletes, professionals, and people.
Irregularities are an aspect of life that we don’t choose but can conquer through our actions. Inconsistencies are self-limiting, but allow us to build habits toward a better life. And injury is inevitable but creates the opportunity for resilience and fortitude in pursuit of our goals.
No matter your goals and best intentions, life will throw you curveballs. The power to achieve at a high level, in the face of these challenges, is what we all possess, but very few embrace.
Use this episode as a perspective-shifting conversation for your running and life journey.
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode, we discuss important training tips to help you show up faster, stronger, and more prepared to achieve a high level of performance for your next race.
Whether you’re training for a 5K, Half-Marathon, or Full Marathon, you can apply these concepts and see great results!
The 5 training hacks that we discuss are:
- Meet Yourself Where You’re At
- Schedule Your Time & Remain Accountable
- Celebrate Your Elevated Moments
- Be Intentional in the Purpose of Each Training Session
- Prioritize Mental & Physical Recovery
Many of these so-called ‘hacks’are simply behavior and mindset modifications that occur over time. Because of this, we encourage you to start small, embrace each day as an opportunity, and be proud of yourself for the progress that you make!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In today’s episode, we welcome special guest Jason Fitzgerald, the founder of the Strength Running website, video channel, and podcast!
Our discussion revolves around the value of strength training, as part of a holistic approach to running. As an expert in this field, Jason talks about…
- Key strength movements to help runners stay injury free and running strong
- The qualities of an effective training plan
- Why it’s important to embrace weigh-based strength training
- Best practices for strength programming within a race-focused training cycle
Strength training is one of the more misunderstood aspects of training. This episode will provide you with important, applicable information to help you run long, fast, and strong for years to come.
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Connect w/ Jason:
Website
YouTube
Podcast
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In today’s episode, we welcome special guest Chad Higgins!
Chad is a father of 4, an avid runner, brand ambassador (The Feed & HydraPak), and content creator through his YouTube Channel (See Chad Run). He lives out the mission of being consistent, expressing gratitude, and enjoying every mile!
Our conversation centers around the value of gratitude in each of our lives. We discuss key points such as…
- The 3 stages of gratitude
- How to embrace gratitude through life’s challenges
- The importance of contributing positive energy to the world
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Connect w/ Chad:
See Chad Run YouTube
Strava
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
Team For Kids Charity
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In today’s episode, we are disproving some of the most popular myths in the running world!
We address the origin of each myth and provide perspectives that help you to better understand best practices for your running pursuits.
Myth #1 - Train Fast to Race Fast
Myth #2 - Strength Training isn’t for Runner
Myth #3 - Nutrition doesn’t Matter on Rest Days
This episode provides you with a collection of strategies that can be applied to your training, as well as necessary understandings to maximize your abilities as an athlete!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Related Episodes:
EP. 6 - Stress is Stress
EP. 25 - The Benefits of Easy Running
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
Elevate Your Running
Connect w/ Sara
Connect w/ Austin
Team For Kids Charity
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
We’re pleased to be joined by Jonathan Levitt for this week’s episode!
Jonathan is the host of the For The Long Run podcast, as well as a Senior Sales Manager, & Endurance Project Lead for Insidetracker.
He joins us to discuss his personal running background, lessons learned throughout his journey from Boston to Boulder, and some of the many insights that have been gained in his career working with Insidetracker.
More in-depth talking points include…
- Why ‘playing big’ and taking chances leads to breakthroughs
- The value of community towards a life well-lived
- How Insidetracker can meet the needs of ALL athletes, and why it's a game changer for your health and performance
We are thankful to Jonathan for joining us for this episode! To connect with him, or listen to his podcast, see resources below!
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Jonathan Levitt:
https://www.instagram.com/jwlevitt/
https://anchor.fm/forthelongrun
https://www.instagram.com/forthelrpod/
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
https://www.instagram.com/austinmyersfitness/
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
On this week’s episode, we discuss workouts, speed training, & long runs. The crucial days of training that need to be maximized, in order to hit PR’s!
We talk about 3 common ways that people mess up some of their most important training days…
- Your BODY wasn’t ready
- Your MIND wasn’t ready
- You didn’t achieve the PURPOSE of the workout
With this discussion as a guide, you can now go out and confidently crush your next workout!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
https://www.instagram.com/austinmyersfitness/
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In today’s episode, we breakdown the importance of ‘easy’ running! Listen to learn of the qualities of easy, low-aerobic training; and why it’s so crucial in our ability to make both short and long-term fitness gains!
We take a deep dive into why aerobic running is so important; and with help from our listeners, we answer the following audience-driven questions:
- How long does it take to see benefits from aerobic training?
- What is the ‘Golden’ Heart Rate Zone and Time spent in that zone?
- Is it beneficial for everyone to use Heart Rate as a measure of easy running?
- Why do easy miles feel harder than workouts/faster paces?
- What are our favorite things to do to keep the easy miles ‘easy’?
With these ideas, and many more to inform our discussion, you’re sure to gain value from this episode, and to become a stronger runner for it!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
Insidetracker:
We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
https://www.instagram.com/austinmyersfitness/
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Join us this week for a discussion on the critical aspects of mental strength; and how the development of your mindset will pay massive dividends to your running and life.
In this episode, we discuss the need to be intentional with your mindset practices. Through our definitions of mental strength, we explain its importance for athletes of all ability levels.
Talking points include…
- The importance of Metacognition in your training
- How perspective manifests itself as reality
- Benefits of strengthening your ability to be self-aware
- Our ability to track tangible evidence of mental strength
- The differences between a Hero & Victim mentality
For further discussion of mental strength, consider previous episodes of the podcast, such as the ones listed below!
- EP. 8 - Strategies for Mental Strength
- EP. 12 - The Mindset of Playing BIG
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
https://www.instagram.com/austinmyersfitness/
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode of the show, we recap Sara’s race at the Grandma’s Half-Marathon, and her goal of running a Sub-90 minute half-marathon. Hear about how the race unfolded, and lessons to be learned from a hard-fought effort.
We go in-depth to discuss the athlete’s mindset, an association with results, and perspectives that are crucial in overcoming failure. Why we must leverage our emotions, risk disappointment, and go all-in towards the pursuit of our goals.
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
This week, we’re discussing clarity and its role in goal-setting and the pursuit of increased levels of achievement! Whether you’re driven towards a race on the calendar, or a lifetime ambition, there are universal principles that must be understood and prioritized, for continued growth.
Throughout our discussion, we address the sacrifices that achievement requires. How to identify process-oriented goals, and build habits towards lasting success, no matter your current goals.
Listen for why it’s so crucial to understand what you don’t want, just as much as what you do; and how today’s work will be invaluable to the person that you’re becoming.
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
Episode #2 - The Great Resignation
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode, we discuss Sub-3 Marathoning, and Austin’s recap of the Buffalo Marathon, where he ran a personal best of 2:58:13. Hear about the days leading into the race, key moments on the course, and the emotions that accompanied the accomplishment of this goal!
For all, our encouragement is that you set big, audacious goals, envision success, and commit to the process that moves you closer and closer to the realization of your dream. In this way, running is life. We have the opportunity to create our own opportunities and pursue our individual path to success!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
- Tips for dealing with hot and humid Summer days
- The impact of running in warmer temperatures
- The right type of running gear
- How to hydrate properly
- The benefits of Summer running… and when you will see the training gains that result!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In today’s episode, we share our unique perspectives on running, ahead of Global Running Day, Wednesday June 1st! We discuss the three things that each of us believe to be true about running, and the experiences that helped us to arrive at these understandings!
Listen to hear how these truths are evidenced in our lives, both as athletes and coaches, and why we believe running matters! We hope that this episode helps you to gain a greater appreciation of running, and allows you to reflect on your own unique perspective.
For more info about Global Running Day: https://globalrunningday.org
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
- Tips for dealing with hot and humid Summer days
- The impact of running in warmer temperatures
- The right type of running gear
- How to hydrate properly
- The benefits of Summer running… and when you will see the training gains that result!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode, we take a deep dive into the importance of going all in on your goals, and the process necessary in achieving them. Why now is the best time to start, and the lessons that you’ll undoubtedly learn along the journey!
We discuss the important concept of base-building; process goals to implement in training, and the importance of embracing your unique approach. Time is perhaps our greatest asset in training and life; and this episode revolves around our ability to maximize this investment, in pursuit of great goals.
Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
- Tips for dealing with hot and humid Summer days
- The impact of running in warmer temperatures
- The right type of running gear
- How to hydrate properly
- The benefits of Summer running… and when you will see the training gains that result!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s show, we discuss a crucial component in achieving your greatest running goals. How simulating race-day as closely as possible in your preparation can yield great returns, and the importance of planning, executing, and reflecting throughout a training cycle.
Hear of Austin’s documentation towards his final long-run of Marathon prep, and how the implementation of a carb-loading strategy has allowed him to hone in his approach, in preparation for the Buffalo Marathon on May 29th!
Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
- Tips for dealing with hot and humid Summer days
- The impact of running in warmer temperatures
- The right type of running gear
- How to hydrate properly
- The benefits of Summer running… and when you will see the training gains that result!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In our latest episode, we discuss the intangible qualities that an Athlete brings to the table, in promoting high-levels of performance and achievement. What we learned, as coaches, after seeing the spectacular performances of our EYR Athletes at the Colorado Marathon, and the importance of a solid Coach/Athlete relationship, along the journey of a long race prep.
Listen to us discuss the great value that we find in community, and being able to partner with someone that you trust, in pursuit of big goals. Why we love going ‘All In’ with our Athletes, and the great value of taking ownership over our goals, and the process that it takes to achieve them.
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this episode, we’re talking all about a strong approach to race day. Whether you’re at the start of taper, or immersed in race-week anxiety, we walk you through reflection strategies for the training cycle that was, considerations necessary for optimal performance, and how to make the most of the day that you’ve been training for!
Even if you’re not building into a race, this episode will provide you with valuable insights for physical and mental approaches towards training. Topics of discussion include how to prepare for big workouts (i.e. speed workouts or long runs), process-oriented goals for peak performance, goal-setting, and more!
Listen until the end to hear about our ‘go to’ pre-race nutrition, as well as how we make the most of our race days!
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
On this episode of the podcast, Sara and Austin make a big announcement! Listen to hear the exciting news. Also, life and training updates are discussed, as both Sara and Austin pursue some big goals, and mark their calendars for extremely notable races over the coming months.
Listen to Sara discuss her current plan, as she builds her training back up for the Grandma’s Half-Marathon in Duluth, Minnesota on June 18th. In pursuit of a Sub-90 minute Half, Sara also looks forward to the Fall, where she will run the Bank of America Chicago Marathon on October 9th. Hear how 5K, 10K, and Half-Marathon training will serve as the building blocks to her preparation for a fourth go at 26.2!
Also, continue to follow along with Austin’s training, as he peaks for the Buffalo Marathon, Memorial Day Weekend - May 29th. In preparation for only his second Marathon, hear about Austin’s mindset towards a big PR attempt, and the ability to set-up an even bigger pursuit for the New York City Marathon, November 6th 2022!
As Run Coaches, Sara and Austin take pride in putting principles into practice, and serving as informed leaders in the field, because of their own athletic endeavors. Continue to follow along with their training, life, and the EYR business, by listening to the Podcast, with new uploads every Tuesday!
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode, we recap the 2022 Boston Marathon. The highs, the lows, and everything in between, for both the Elites and Recreational Runners alike! Hear our takeaways after watching the race, and how we view racing in the context of each of our running journeys!
A discussion on why there’s always something to be learned, how we can use past racing experiences to inspire improvement, and the great value that specificity plays in the build-up towards a goal race. As athletes, we all have the opportunity to maximize our potentials through the implementation of a focused, strategic plan. This episode dives deep into the seemingly little things that you can do to inspire big results.
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this episode, Sara and Austin talk about all things Boston, ahead of the 2022 Boston Marathon! Discussion topics include why Boston is the ‘Super Bowl’ of running, what we’re excited for in this year’s race, and a brief overview of the American Women’s field!
Boston Marathon Monday is a day to celebrate running, and all that it provides for us and our lives. We dive deep into the key considerations for any athlete interested in training for, and qualifying into a future Boston Marathon. Sara shares her experiences in running the 2021 race, and we provide some tips for the path towards a BQ!
Enjoy this bonus episode of the podcast, and be sure to tune-in to the 2022 Boston Marathon, this upcoming Monday, April 18th!
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
Look out for new releases of the podcast every Tuesday!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
In this week’s episode, we discuss the mindset of playing big! The importance of showing up, taking chances, and running towards opportunities. How our emotions, such as fear, can drive us to progression, if we are willing to embrace discomfort and commit to action.
Overcome common roadblocks, like fear of failure, imposter syndrome, and apathy towards your goals. We have a great conversation about writing your own story, and accepting yourself as the hero, as opposed to the commonly accepted mentality of being the victim.
We hope that you gain value from this episode, and apply these ideas, to strengthen your body, mind, and spirit!
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show and help us build the EYR community!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
In this week’s episode, we highlight the personal ownership needed to say yes, and to say no in life. Discussion revolves around the concept that saying no allows us to elevate all of our yes decisions in life.
The importance of controlling the controllables, and pursuing what excites us! From Colfax to Buffalo, Austin talks about why he has decided to run the Buffalo Marathon on May 29th, altering the original plan. An update on training, and the ability to continue pursuing big goals by simply focusing on the enjoyment of the day-by-day process.
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
In this episode, we discuss the great value of knowing your ‘WHY’ and keeping it at the forefront of all that you do. We discuss how our purpose supports growth over time, and its elevated importance in times of struggle.
Hear about why we got started as runners, and how that purpose has evolved over time. Personal bests, fulfillment of potential, and the ability to be humbled are all concepts discussed in this episode, as we continue to take deep dives into a life of elevated running and personal growth.
If you enjoy this episode, be sure to share, subscribe, and leave a review! Your interaction helps us to grow the podcast, and build the Elevate community.
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
In this episode, Elevate Your Running Athlete Brandon joins the podcast to discuss his life in running, and experiences as a coached runner.
Brandon is not only preparing for the Spring Equinox Half-Marathon, but he and his wife are also expecting their second baby! Through running, Brandon has gained a love for the process, and the pursuit of the peace, clarity, and achievement that running brings to our lives! Training, racing, and the running community is such a large part of our lives, and this episode provides a discussion around the value of those pillars.
Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show!
New releases every Tuesday!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
As athletes and driven people, we have the opportunity to not only strengthen our bodies, but our minds, as well. When we invest in both of these personal assets, we allow for a synchronicity that brings increased clarity and purpose to our lives.
In this episode, we discuss strategies that have been implemented into our lives, allowing us to cultivate a stronger mindset, and a greater perspective on the interconnectedness of our lives. We define mental strength, and its importance for all people; how we can train our minds to develop; and applicable tips for conquering the challenges that we will undoubtedly face along our journey.
If you enjoy this podcast, please rate, comment, and subscribe on the platform through which you are listening. We are grateful for the opportunity to connect with you, as a member of the Elevate community, and hope to hear from you.
Send us your Elevated Moments to elevateyourrunningpodcast@gmail.com so that we can share your moments of success on an upcoming episode!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
In this episode, we discuss the key factors that contribute to your progression, athletically and personally. Highlighted ideas include, the importance of consistency and intentionality; avoiding the comparison trap; and the great value that we get to place on ‘process’ wins within our training and lifestyle. We all possess the great ability to continue showing up, and through this simple act, we can promote significant progression and achievement over time.
Send us your Elevated Moments to elevateyourrunningpodcast@gmail.com so that we can share your process wins on an upcoming episode!
If you enjoy this podcast, please rate, comment, and subscribe to help us continue building the Elevate Community!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
Stress can be our greatest limiting factor as athletes, and people of intention. In this episode, we discuss the balancing act of stress, the importance of being proactive in managing our stressors, and how stress impacts our lives, both physically and psychologically.
Send us your 'Elevated Moments' to elevateyourrunningpodcast@gmail.com so that we can share our community's wins on an upcoming episode!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
Rest and Recovery are just important as training hard for a race. We dive into the benefits of being consistent with rest and recovery and why sometimes hitting “pause” and slowing down to focus on another area of running and life is important.
Send us your 'Elevated Moments' to elevateyourrunningpodcast@gmail.com and let us know if we can share on an upcoming episode!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
Our final episode from Mesa, Arizona; we do a full recap of Sara's 3rd full Marathon, and her PR performance! Our deep dive into the race ultimately leads to a discussion on progression, and how we can continue to pursue progressively challenging goals. We conclude by looking ahead to what's next for both of us, and what goals we have our sights set on!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
On the eve of the Mesa Marathon, we discuss the mindset leading into Sara’s third go at 26.2, just four months removed from her race at the 2021 Boston Marathon. Behind the scenes of our time in Mesa, the preparation that takes place the day before a big race, and how consistency compounds into remarkable progress over time.
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
Hear the stories of Sara and Austin, as they detail their experiences of leaving the security of their careers behind, to pursue the great possibilities of the unknown. Learn the importance of direction over destination; why 'more' isn't always more; and how we aim to 'run this race' that we call life in a beautiful manner.
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
In this episode, Sara and Austin introduce themselves, how they met, and their shared love of running. We learn Sara's inspiration for beginning the Elevate Your Running brand, and the importance of of 'elevating' our lives, both through running and personal pursuits. The show concludes with a recap of Sara's recent Half-Marathon PR in Houston, and our upcoming trip to Mesa, Arizona for the Mesa Marathon on February 12th.
We hope you enjoy this introductory episode to our podcast! We look forward to sharing information, inspiration, and relatability through new episode releases each Tuesday. For now, support the EYR podcast by liking, subscribing, and leaving a comment. Let's elevate together!