The Up & Running Podcast

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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