The Elevate Your Running Podcast

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 stra...

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 m...

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...

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 pro...

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 pr...

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 tr...

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 futur...

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 differenc...

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 discus...

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...

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 yo...

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...

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 f...

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 y...

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...

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...

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 Runni...

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...

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 t...

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...

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 ru...

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 r...

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 altere...

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...

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...