The Elevate Your Running Podcast

You crushed your A goal race – now what? This week, we dive into the crucial "season after the season" and guide you through the essential steps to set up your training for future success. Learn: The vital recovery period: Why it's NOT just about physical rest and how long it should last. Reflection and analysis: How to learn from your recent race – what went well and what could be i...

Are you working hard but not seeing the speed gains you crave? Ever wonder how some runners seem to glide effortlessly? The secret might lie in your running economy – how efficiently your body uses energy at a given pace. In this week's episode, we dive deep into the world of running economy and reveal practical strategies you can implement today to become a more efficient and faster runner. W...

In this week’s episode, Coach Sara discusses the top three things she wishes she knew about training when she started a structured plan. Sara discusses the importance of: Understanding the Rule of Thirds Why Intentionality with Your Week Will Set You Up for Success Workouts are Designed to Feel Hard Do you want to run a FUN fall race?! Boulderthon is the premier Colorado race experience and rated...

You crossed the finish line – congratulations! But your race isn't quite over. What you eat in those crucial post-race hours plays a HUGE role in your recovery, muscle repair, and how you feel for your next run. Join us this week as we dive into the essential nutrients and strategies to effectively refuel and rebuild after a race with Registered Dietitian, Alex Larson. Learn what to prioritize...

Tired of running blind or relying too much on your watch data? In this episode, running coaches Sara + Amber dive deep into the world of running metrics, revealing the data that truly matters for optimizing your training and achieving your goals. We'll go beyond pace and distance, exploring heart rate, cadence, power, and more. Learn how to interpret these numbers, understand their significance, a...

Email Saul, a sports psychology coach, breaks down the mindset of an athlete during the most critical time for success - race day!  On this week’s episode, we dive into: What to expect during the taper process How to set yourself up for success during race morning The common feelings that come up in the weeks and days leading into the race And so much more!   Listen on: Apple Podcasts | Spotify |...

Spring race season is here! Are you ready to crush your goals? In this comprehensive episode, Coach Sara breaks down everything you need to know to transition from winter to spring training as well as performance enhancements to Elevate Your Running! Coach Sara discusses how to improve your cadence after running months on a treadmill, agility drills to try, why terrain transitioning matters + how...

This week, Coach Sara answers your training questions from IG and Threads! In this power hour of running, Sara addresses the following questions: Why We Need to Fuel Our Long Runs: Fasted Running isn’t Better! Low-Cost Fueling Suggestions Short + Effective Strength Training Routines for the Busy Runner When to Run Workouts in the Cold How to Manage Training Anxiety The Best Kept Secret to Running...

ATTENTION DOG OWNERS - This episode is for you!  Have you ever wondered how to incorporate running into your dog’s movement routine? How to approach different seasons and different terrains?  Dr. RuthAnn Lobos joins the podcast this week. She discusses the proper way to add running into your dog’s running schedule, and our furry friends are just like us! Learn about pre-run routines, recovery idea...

PODCAST DESCRIPTION: Tired of fading at the end of your runs or races? This week, we dive deep into the powerful strategies of progression runs and negative splits. Learn how to train smarter, race stronger, and unlock your true running potential. We'll cover everything the practical tips for implementing them in your own training. In this episode, we'll discuss: What are progression runs...

This week, I’m analyzing the most popular running advice from Instagram, TikTok, YouTube, Google, and even ChatGPT, just like Allie Ostrander did in her recent YouTube video. Which tips are legit, and which ones are just hype? I break them down, rank them, and decide whether they’re worth adding to your training. Some are game-changers, while others... not so much. Let’s separate the good advice f...

The half marathon distance is one of the best race distances to race, and it’s also a race distance that many don’t properly train for!  In this episode, Coach Sara shares four common half marathon mistakes and how to avoid them!  How to Structure a Training Plan How to get the most of the Long Run How to Pace a Half Marathon How to Avoid Running Too Much The Elevate Coaching Team has  1:1 coachin...

Kallup McCoy is back! After sharing his inspiring marathon breakthrough in Episode 150, he returns to give us an update on his journey since the Indianapolis Marathon—and he’s been busy. Kallup is now gearing up for the ultimate endurance test: the Transcontinental Race, a grueling 3,175-mile trek from California to New York City. Tune in to hear about his training, mindset, and what’s driving him...

Claire Shorenstein is a distance runner and board-certified Sports Dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level.  In today’s episode, we talk about the importance of Iron and Ferritin for endurance athletes! We discuss: How these two vital biomarkers work together to create a strong athlete The difference between iron and f...

Coach Amber is back on the podcast! This episode is all about running gears - SPEED! How to develop speed gears Why they are important for runners to master How to implement in a workout Common mistakes that runners make when adding speed to their workouts Our Favorite Speedy Sessions to add to your training And so much more!  Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: el...

Join us for an insightful conversation with Kristy Naumann, a registered dietitian specializing in runner nutrition, also known as @MarathonNutritionist! Kristy and Sara dive into the challenges many runners face when it comes to GI distress during training and racing including: The most common causes of GI distress  Why do athletes get nauseous after a run?  How can athletes identify the specific...

Ever taken a break from running and wondered how to get back on track safely? Elisabeth Scott from Running Explained shares her journey of returning to running after a hiatus, offering practical tips and insights to help you do the same. Whether you've hit pause due to life, injury, or burnout, this episode is here to guide and inspire you! In this Episode, We Dive Into: Normalizing taking breaks...

Jonah Rosner, Running Scientist is on the podcast this week!  Jonah is an applied sports scientist, and strength and running coach based in Brooklyn, NY. Jonah spent the past 10 years working with athletes and teams from all major American Professional Team sports. In this week’s episode, Jonah breaks down the current running fads in the market and if they are worth the hype based on scientific re...

Meghann Featherstun is back on the podcast this week!  Meghann is here to help us understand how aging impacts our fueling needs by answering questions like: What are our biggest fears around aging and nutrition? How do our energy needs change as we get older? What is the most important macro to change? What are the benefits of increasing this macro? How much should we increase this macro per meal...

As we look ahead to 2025, we need to also look back on 2024. Questions to ask yourself: What clues were left behind in 2024? Where did you start the year? Where did you end the year? Did you experience: breakthroughs, plateaus, training PR’s, outcome PR’s, or a pause in training? What to focus on for a strong 2025!  Are you looking to get stronger, faster, and experience new levels in your running...

Coach Amber is back on the podcast to discuss off-season ideas to maintain fitness during a busy holiday season!  Motivation can be low this time of the year, especially if you don’t have a race on the calendar! We dive into: What is an off-season? Ways to maintain some level of fitness as you head into the new year, ready to tackle your goals!  We also share FOUR must-try holiday workouts solo or...

Coach Sara talks about the Endurance Training Age! She discusses: What is training age? How is training age different than birth age? Why does training age matter for endurance runners? How to break through the plateau if your training age is under 10 Factors that contribute to training age How training age can influence your training and racing decisions  Coach Sara also shares how to set realist...

Michelle Baxter, also known as the Runners Plate on Instagram, ran her third sub 3 marathon at the age of 41 a few weeks ago in Indianapolis. In today’s episode, we talk about  How Michelle has been able to overcome “age” and how it’s “just a number” What she added to her training program to run another sub 3 marathon PR at Indianapolis How she’s overcome injury and found her stride in the sport W...

Kallup McCoy II joins the podcast today! Kallup ran the Indianapolis Marathon in an impressive 2:36 and we chat all about his training! We discuss: - The changes he made in this training cycle to finally break the 2:40 barrier - How breakdowns create the opportunity for breakthroughs - His secret weapon in this training cycle - His running "why" and when he needed to use it the most and so much mo...

This week, Coach Sara answers your training and racing questions! Sara answers your questions about: How to pre-load electrolytes before a marathon How to navigate a coaching change How to properly carb load How to run a hilly marathon … How to combat pre-race anxiety!  and more!  Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahr...