The Elevate Your Running Podcast

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 a...

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 E...

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 t...

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 importa...

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 PL...

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 I...

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 lev...

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 Powe...

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...

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...

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...

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 st...

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 TR...

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 y...

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...

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 yea...

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...

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-le...

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 lev...

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 ea...

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 p...

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...

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 f...

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 yo...

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 th...