The Up & Running Podcast

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 one of a two part series where part one is focusing on the bleeding and follicular phases of the menstrual cycle. Not only are we talking candidly about a natural process that many female runners go through, we are also discussing suggestions for nutrition, supplemen...

What's up, runners! In this week’s episode, we're diving deep into the world of strength training and its transformative impact on your running performance. Whether you're a seasoned marathoner or running for the first time, incorporating strength workouts into your training can take your running to the next level. Some of the benefits of strength training for runners are: 🏃‍♀️Improving your runn...

What’s Up Runners!?! In today’s episode, I get to share my personal journey of resilience and recovery as I rehabilitated an injury while fully engaged in the hustle and bustle of life and working at a running camp. Life often throws us curveballs, and in this episode, I walk you through how I managed to bounce back stronger while still staying dedicated to my passion for running and coaching. I’m...

What’s Up Runners!?! In today’s episode, I have the privilege to bring to you Tucker Grose… long time friend, training partner, and endurance athlete! Tucker has been running for as long as he can remember and ran his first 5k at the age of 8. He competed in Track and Cross Country through High School in Newtown, Connecticut. Tucker became interested in endurance events in college, completing his...

What's up runners! We are deep into our summer here in the Northern Hemisphere and it is HOT! In this episode, I’m answering the top five questions that I am getting from my clients to keep their bodies safe while running during this time. Key topics discussed are: 🏃‍♀️Hydration 🏃‍♂️Electrolyte Supplementation 🏃‍♀️Stress and Load Management 🏃‍♂️Strength Training with a Running Training Cycle J...

What’s up runners!?! Today we have another exciting guest joining us on the Up & Running Podcast. Please welcome Jason Bahamundi, the founder of Run Tri Bike, a platform dedicated to making endurance sports less intimidating and accessible to all. He has been competing in endurance sports since 2007 with (8) Ironman Finishes, (8) 100-Mile Finishes, and (1) 250-mile finish. His goal is to have...

What’s Up Runners! Today is a special episode since it is the first time I have a guest. Thank you Gregory Damian for being a part of the Up & Running Podcast this week! In his own words, Gregory is a 60 year old author, motivational speaker, avid triathlon athlete, health and fitness disruptor, and coach with an impressive list of athletic accomplishments well into the later years of his life...

What’s Up Runners! This episode is the final part in our series where we talk about the facets of running. In each episode, we will discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free! In this episode, it’s all about physical training. More specifically, we dive into smart...

What’s Up Runners! This episode is the fourth part in a five part series where we are going to talk about the facets of running. In each episode, we will discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free! In this episode, it’s all about sleep and recovery. We need to be...

What’s Up Runners! This episode is the third part in a five part series where we are going to discuss the facets of running. Each episode is going to discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free! In this episode, it’s all about hydration and electrolyte supplementat...

What’s Up Runners! This episode is the second part in a five part series where we are going to discuss the facets of running. Each episode is going to discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free! In this episode, it’s all about mindset and stress management! March...

What’s Up Runners! This episode is the first part in a five part series where we are going to discuss the facets of running. Each episode is going to discuss a different facet where we dive deep into a couple of habits that you can incorporate into your training model in order to help you perform your best and stay injury free! First up, it’s all about nutrition! This area is the number one skill...

What’s up runners?!?What’s up runners! In this week’s episode, I am getting real with all of you by discussing how life has thrown me a curve ball, which has resulted in me having to take a step back and re-evaluate my work-life balance I’ve created for myself these last few months. I knew I was struggling to manage life, work and training before this happened but this news just made it all the mo...

What’s up runners! Today we are having a hard conversation about my experience with the Houston Marathon. Despite my race plan focusing on nutrition, I ended up having food poisoning before the race which ultimately led me to a DNF. This whole situation, from the actual race day to even talking about my feelings, was very triggering to me. I needed some time for myself to feel my feelings, reflect...

What’s up runners! This episode is just updating you all that I am going to be taking a break from recording podcast episodes for a few weeks. During this time, I’m going to go on a much needed vacation and take some time to re-center myself. Check back February 20th for my reflection on my experiences with the Houston Marathon! Actionable Steps Schedule a Discovery Call: https://thepersonalizedru...

What’s up runners! In this week’s episode, I discuss my race plan and strategy for the Houston Marathon to help you determine what your race plan and strategy should be. As always, how I make my race plan and strategy should not be exactly what your plan looks like; this is just a tool to help you make informed decisions! Topics include: ✅Nutrition and hydration prior to, during, and after the ra...

What’s up runners! In this week’s episode, I reflect on the past two years and also talk about what I am looking forward to in 2023 personally, professionally, and athletically.  And of course, I am going to discuss goal setting! Instead of making objective, data driven goals, I think of what I would like to achieve by the end of the year and then choose a word that best represents those inte...

What’s up runners! In this week’s episode, I give you four tips and strategies that I personally use to help you recover after a long run so you can get back to training refreshed and renewed. Quick rundown of the four tips are:  🥩Eating protein quickly after a long run 🧦Wearing toe spacers from Wild Toes and compression socks from CEP 😴Taking a nap 🚶🏻‍♀️Going a walk Don’t forget! My new...

What’s up runners! In this week’s episode, I talk about how to balance training around all of the end of the year holiday obligations. Despite it being the most wonderful time of the year, it can also be filled with triggers and stress. These tips are not only pertinent for training during the holidays; you can also use these tips throughout the year when time seems to be limited. Social Links Ins...

What’s up runners! In this week’s episode, I am taking the time to reflect on my training cycle for the New York City Marathon; what I did perusal, what I did differently, what went well, what could have gone better, and what I plan on doing in the future. This reflection is a 35,000 foot view of my training cycle so you can adapt this plan to fit your own goals, abilities, and lifestyle. Social L...

Today’s episode was inspired by a conversation I had with one of my best friends, Lacey, where she asked me “Why are you running a marathon… why is this fun for you?”. So, I thought this would be a great opportunity to answer this question on the podcast as well! Topics include why I run, why I chose to train for a marathon, and why I am excited to race the New York City Marathon this weekend. Thi...

In today’s episode, I reflected on my experience running the Newport Half Marathon. I used this race as a tune up for the New York City Marathon, which is only two weeks away!  This episode is filled with my personal race day tactics including the clothes that I wore, the warming up process, what fuel I used for the race, and how I timed everything just so to stay warm but still have a chance...

This episode was inspired by Episode 1: Pain While Running, where we are going to dive deeper into the differences between muscle soreness and pain. It is my goal to help you understand what is a “normal discomfort” for your body and to teach you how to evaluate whether or not the level of discomfort that you may be experiencing is safe to continue training. Links Instagram: https://www.instagram....

In this episode, we are going to discuss all of the in’s and out’s about what you should do when experiencing pain while running. Topics covered today include understanding different types of pain, determining the severity of your pain, and using my Stop Light method to make actionable steps to address your pain. Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Facebook: https...