The Up & Running Podcast

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 ta...

Episode 48 is LIVE   ️ Australia Recap, How to Maintain Habits on Vacation & Our Big Goals for 2025   Jordan joins me on the pod for his second episode as guest co host to recap our December trip to Australia!  This week’s episode we discuss: The importance of communication in a relationship Logistics of traveling 30 hours to South Australia  Creating buy in when educating...

Episode 47 is LIVE! Understanding the Physiology & Benefits of the 3 Different Types of Muscle Contractions This week's episode answers the most common questions Coach Lauren receives about muscle physiology!  During this episode she discusses:  The 3 different types of muscle contractions  The main phases of running gait What types of muscles contractions are seen at diffe...

Episode 46 is LIVE! Reflections, Intentions & Goal Setting in 2025 It's the New Year & you know what that means?! Everyone is looking to hit the reset button to start fresh in 2025!  The only problem is we are not computers, we are living, breathing, heart beating humans with memories and experiences that influence our actions and reactions. So before you try wiping your sla...

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 fo...

Post Election: The Fall Out, How it Could be Impacting Your Running & Tips to Stay Safe on the Run Hey Runners. This episode is a bit different than the usual. Recording this episode was a cathartic experience and I hope it provides you a safe space to reflect. Today, I discus more serious topics including : 🏃‍♀️How the results of this election may be impacting your running  🏃‍♀️Underst...

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...

Episode 42 is Live! Your Training Does Not Exist in a Vacuum   Here are the show notes points: 🏃‍♀️The different variables in our personal, professional and athletic lives that impact our training capacity, adaptations, and performance  🏃‍♀️Self Evaluation of my own training, work and personal life these last two months & how it has impacted my training capacity and recovery 🏃‍♀️I...

Episode 41 is Live! The Art of Unmotivated Action The key to success in training and fitness is consistency , not motivation. People often compare themselves to elite athletes or influencers who are paid to stay fit, but this comparison is unfair. If you’re just starting out, it’s important to keep things simple—set easy, achievable goals to build the habit of consistently showing up! Start small...

Episode 40 is Live! Welcoming Jordan to the Pod, Jordan’s Experiences with Running & Training Updates   Highlights of the episode include: ️⭐️Running from the perspective of a non-runner ⭐️The power of positive affirmations & experiences on your relationship with running  ⭐️Breaking down Jordan’s recent knee injury, rehab and return to run program  ⭐️What it’s...

Episode 39 is Live! Finding Balance Between Training & Enjoying Life In this episode, I discuss finding that sweet spot between hardcore training and just enjoying life. Tune in to find out how I have been spending my vacation time while also trying to keep track with my fitness goals! Highlights of the episode include: ️⭐️Vancouver/ Squamish Recap ⭐️The benefits of low intensity cross train...

Episode 38 is Live! Back in Action: Life Updates, Training Insights, and Future Plans It’s been a HOT minute since I’ve been able to record a podcast episode. So in this episode of the Up & Running podcast, I discuss: ️⭐️Recapping life lately, training, and my most recent races ⭐️The realities of running a business ⭐️The future of the Up & Running Podcast ⭐️Removing the pressure from t...

Carolyn Stocker is a Registered Dietitian (RD) and Certified Strength and Conditioning Specialist (CSCS). Currently, Carolyn teaches nutrition at the University of Massachusetts, Amherst, MA and is the consulting nutritionist and strength & conditioning coach for the Chaski Endurance Collective.  Carolyn grew up in Western Massachusetts and started running when she was 5 years old. In hig...

Episode 36 is Live! Considerations for Continuing to Exercise When Sick & Monthly Recap Spring has officially sprung & April has come and gone already! This time of year runners typically find their event calendars getting busier as well as themselves spending more time outdoors in the nicer weather. It is also a month that with this increase in activity and events runners often can e...

Episode 35 is Live!  Tea Time w/ Dr. Jia, Founder & Owner of PhysioX On this week’s episode of the Up & Running Podcast, I am bringing you a conversation I had a few weeks ago with my friend & colleague, Dr. Jia from PhysioX.  If you don’t follow Dr. Jia and PhysioX on IG, let that be the first thing you do as they are changing the game of physical therapy!  https://www....

Episode 34 is Live!  Zone 2, Cadence & 2024 Goals Monthly Check In On this week’s episode of the Up & Running Podcast, we are talking about some hot topics in running & recent topics I have been discussing with my own athletes… ✅Zone 2 Training  ️✅Cadence  Runners often like to utilize numbers to know for certain if they are doing the right things in their training &am...

Episode 33 is Live!  On this week’s episode of the Up & Running Podcast, we are diving into some common mistakes runners make in training. Most runners believe that if they follow their training plan to a “T”, then they are guaranteed to see progress in their workouts and races.  But the truth is that progress is often never linear.  To see progress in this sport, runners n...

What’s up Runners?!? Before I get into the nitty gritty of the episode, I am so excited to share with you my amazing vacation in Australia! I was able to relax, explore, and learn while meeting new people and see the sights of where Jordan is from. Now for the good stuff. As we step into 2024, it's the perfect time to reflect, recalibrate, and set our sights on the journey ahead. In today's episod...

What’s Up Runners?!? In today’s episode, I am reflecting on the wild ride of 2023… it was a year I did not expect. I had big running goals last year, however, I realized halfway through the year that I needed to course correct and create new goals. And I am so grateful that I did! The point of this episode is to really help you recognize your current capacity, understand how long achieving goals c...

What’s up Runners?!? Today we are hanging out with life coach, Ciara Carter! Ciara is a personal trainer and currently working on her Boards to become a Certified Behavior Analyst. Her focus is in health, sports, and fitness and she LOVES working with runners and those looking to start a wellness journey. Ciara is all about strengthening your mind along with your body, even when it might feel chao...

Yes you read that correctly! In this episode, I am discussing how exactly I was able to BQ with a time of 3:30:31 during my very first marathon after 3 years away from competitive running back in 2017! ‼️Spoiler Alert‼️ It’s not what you think 💭 In this episode we are discussing the importance of 🔔 Training Age 🔔 Consistency 🔔 Expanding your Gears And of course we touch also on the importance...

What’s up runners?!? I have been a guest on the Running Explained podcast a few times and it makes me so happy to finally host Coach Elizabeth on the pod today! Elisabeth started Running Explained with the mission to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! Although active in sports growing up (including swimming,...

What’s up runners?!? Today we have a very special guest on the pod… Ally Rae Pesta! I first heard Ally on my coach’s podcast and immediately felt that we were speaking the same language regarding health and fitness. I appreciate how Ally is not afraid to speak her mind especially when it comes to the dark aspects that can often affect people in the running world. ​​Ally Rae Pesta is a published au...

What's up, runners! In this week’s episode, we're reducing the shame and stigma about training and the menstrual cycle. This is part two of a two part series where: Part one was focusing on the bleeding and follicular phases of the menstrual cycle. Part two is focusing on the ovulation and luteal phases of the menstrual cycle. Not only are we talking candidly about a natural process that many fema...

What's up, runners! In today's episode, we're talking about the mental side of training and running – specifically, how to become your own cheerleader and boost your resiliency through mindful mindset drills. We all know that our mental state can either be a powerful ally or a formidable opponent; especially when we are comparing our current state to either our past or someone else’s life. The phr...