The Up & Running Podcast

Episode 9 of the 2026 Season is LIVE Running and Supplementation (Part 1) In this episode, Coach Lauren and Dr. Jordan discuss the role of supplements for endurance athletes. A key theme throughout is that supplements are intended to support, not replace, a foundation of proper nutrition, sleep, and recovery. Coach Lauren and Dr. Jordan go over the following supplements: Protein : Protein is essen...

Episode 8 of the 2026 Season is LIVE Running Etiquette - Roads, Trails & Track In this episode, Coach Lauren and Dr. Jordan discuss running etiquette for roads, trails, tracks, group runs, and race day. They cover how to stay safe, communicate clearly, share space respectfully, and avoid common etiquette mistakes - from running against traffic and yielding on trails to using the correct lanes...

Episode 7 of the 2026 Season is LIVE Navigating Life's Chaos: From Pet Stress to Race Resilience, PT Insights, and Embracing Positivity Coach Lauren shares a heartfelt update on her recent life challenges, training setbacks, and how she navigates the mental and physical hurdles. She discusses pet conflicts, the importance of flexibility in training, and the value of self-compassion amidst chao...

Episode 6 of the 2026 Season is LIVE 6 Things I Want Every Runner to Know After Finishing a Marathon  In this episode of the Up & Running Podcast, Coach Lauren breaks down what actually matters after race day so you can recover optimally, stay healthy, and set yourself up for success in your next chapter. Inside the episode we discuss: ⭐️The Importance of Celebrating the Accomplishment ⭐️ Wh...

Episode 5 of the 2026 Season is LIVE Building Running Resilience, Mindset Tidbits, and Respecting the Female Cycle In this episode, Coach Lauren and Jordan share an in-depth reflection on recent race experiences, training adjustments, and mental strategies to handle race day nerves. The conversation highlights practical approaches to balancing recovery, fitness progress, and mental resilience whil...

Episode 4 of the 2026 Season is LIVE Traveling, Time Zones & Training: How to Stay Consistent on the Go Travel doesn’t have to derail your training but it does require intention. In this episode, I walk you through my recent trip to Australia (over 30 hours of travel, more than a 15-hour time difference) and exactly how I managed sleep, jet lag, and training while away. Whether you’re heading...

Episode 3 of the 2026 Season is LIVE Reflecting on 2025's Wins & Struggles, Intention for 2026 & Why Zone 2 Training is Hard to Implement Have you ever heard that the secret to running faster is actually learning how to slow down? In this episode, Coach Lauren reflects on her 2025 season; the wins, the setbacks, and the growth. Then she discusses Zone 2 training. Despite being the hard...

Episode 2 of the 2026 Season is LIVE! Debunking Nutrition Norms in the Endurance Community with Alex Larson, MS, RDN, LD Nutrition is one of the most overlooked drivers of performance in endurance sports and today we’re breaking down what happens when runners consistently under-fuel, why being exhausted after workouts isn’t a badge of honor, and how to fuel in a way that actually supports performa...

Episode 1 of 2026 is LIVE The 5 Strength Training Mistakes Runners Make & How to Fix Them in 2026 Strength training is one of the most misunderstood parts of endurance training and today we’re breaking down the biggest mistakes runners make, why they stall progress, and how to finally build the durability, power, and efficiency you actually need to run longer, stronger and faster in 2026!  In...

  Episode 65 is LIVE! End of Year Reflections and The Marathon Commitment: What You Really Need to Know Marathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full. In this episode of the Up and Running Podcast , Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not j...

  Episode 64 is LIVE! Caffeinated Chaos and Marathon Training with Alicia DeCastro from Fundati Coffee This week, Lauren sits down with Alicia DeCastro (founder of Fundati Coffee and Fundati Run Club, and Distance Coach at La Salle Academy) to talk about running, coaching, community, and the caffeine-fueled chaos that comes with marathon training. From her first race back in 6t...

Episode 62 is LIVE!' How to Build Your Race Day Plan and Strategy In 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...

Episode 61 is LIVE! Why I Choose to Suffer: Training, Resilience, and Finding Strength in Struggle In 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...

Episode 60 is LIVE! Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van Horn This 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...

Episode 59 is LIVE! Tri Training, Carb Loading and First-Timer Lessons- Jordan’s Sprint Triathlon Recap In 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-spor...

Episode 58 is LIVE! Carb Loading 101 — Fueling Up for Peak Performance If 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 fo...

Episode 57 is LIVE! The Road Back: Injury, Recovery and Rethinking Rehab with Tyler Foster DPT/ PT and Jordan Madigan DPT/PT Today, 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 tha...

Episode 56 is LIVE! Fuel Smarter, Not Harder: Q&A with Sports Dietitian Kylee Van Horn This 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 be...

Episode 55 is LIVE Inside Athlete’s Corner: Fixing What Runners Get Wrong About Strength In 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 shape...

Episode 54 is LIVE Hot Takes: Training Smart in the Heat In 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 unde...

Episode 53 is LIVE! Mastering Your Mindset: Tools to Tackle Race Anxiety or Self Doubt in Training In 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 s...

Episode 52 is LIVE! PEACE, LOVE & Progress: Redefining Ankle Recovery & Rehab with Coach Lauren In 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 inste...

51st Episode of The Up & Running Podcast is LIVE! Ferritin, Fatigue & Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RD In 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...

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, co...