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 a registered dietitian gives her an unique lens on how nutrition impacts health, recovery, and performance. Together, we pull apart the noise, challenge diet culture, and talk about what really matters when it comes to fueling endurance athletes. In This Episode, We Cover: The context needed for fueling for performance vs. weight loss. The media’s role in nutrition narratives and how influencers and documentaries can mislead athletes. The link between under-fueling and repetitive injuries. Understanding your own personalized carb needs using general guidelines and individual nuance by incorporating things like stress, sleep, and recovery. The pros/cons of macro tracking and when it becomes unhelpful. Signs of under-fueling including delayed recovery, menstrual changes, and hormone issues. How to gradually increase carb intake, hydrate well, and “train the gut.” Practical hacks for busy athletes such as snack planning, portable foods, and easy carb options. Listen now on Apple Podcasts and Spotify!  Resources & Links: Kylee’s Website: flynutrition.org Kylee’s Instagram: @flynutrition3 Kylee’s Book: Practical Fueling for Endurance Athletes Kylee’s Podcast: Your Diet Sucks — Apple | Spotify Calls to Action: Rate & Review the Podcast Share this episode with a teammate who struggles with fueling Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

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-sport event, or a seasoned racer, you’ll love this candid and insightful recap of what went well, what surprised him, and what he’d do differently next time. We dig into: Training as a First-Time Triathlete Balancing swim-bike-run with strength training and a busy schedule Building confidence in the water Learning to train through fatigue while keeping it fun Carb Loading: First-Time Lessons How he approached carb loading leading into race day What worked well (and what he would change next time) Managing nerves, hydration, and fueling on race day morning Race Day Execution & Highlights Jordan’s goals heading into the race Surprises from transitions to pacing What he’s most proud of and what challenged him What’s Next? Will he race again? Considering longer distances Takeaways for other first-timers This episode is a mix of real-world experience, practical insights, and the mindset shifts that come with training for something new. If you're thinking about stepping outside your comfort zone, this one will inspire you to go for it. Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs! Listen now on Apple Podcasts and Spotify!  Calls to Action: Enjoying the podcast? Rate & review to help us grow! Know someone thinking about their first triathlon? Share this episode with them! Want guidance for your own training or fueling? Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

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 for races >90 minutes How much you actually need based on your body weight and training status  The science of glycogen storage and glucose metabolism Easy tips to boost carb intake without feeling stuffed  Realistic, digestible meal examples using everyday foods Sample Carb Load Plans Here’s a practical breakdown of what a carb load looks like for race week using real food: 450g Carb Load (for 55–60 kg athlete or Beginner Athletes &/or Beginners to Carb Loading): Breakfast (~100g) 1 bagel with peanut butter 1 banana 1 cup orange juice Snack (~50g) 1 cup sweetened applesauce Lunch (~100g) 1 whole PB&J or turkey sandwich 1 large baked potato Snack (~50g) ½ cup raisins Dinner (~100g) 2 cups cooked rice or pasta Baked chicken breast 1/2 cup of cooked veg or small side salad  Evening Snack (~50g) 2 servings of candy (e.g., Swedish Fish, gummy bears) 600g Carb Load (for 70–75 kg athlete or Intermediate/ Advanced Athletes familiar with Carb Loading): Breakfast (~100g) 1 bagel with peanut butter 1 banana 1 cup orange juice Morning Snack (~100g) 1 cup sweetened applesauce 1 16 oz bottle of soda Lunch (~125g) 1 PB&J or turkey sandwich 1 large baked potato 1 bottle sports drink Afternoon Snack (~125g) ½ cup raisins 2 slices white bread with 2 tbsp preserves Dinner (~100g) 2 cups cooked rice or pasta Baked chicken breast Evening Snack (~50g) 2 servings of candy Pro Tip: Carb loading works best when paired with a taper and familiar, low-fiber foods. Use liquid carbs to keep intake high without feeling overly full. —————— Enjoying the podcast? Please take a minute to rate and review the show — it helps us reach more runners like you! Found this helpful? Share this episode with a teammate or training partner who’s gearing up for their next race! Want 1:1 guidance for your fueling or training? Schedule your FREE Discovery Call thepersonalizedrunningdoc.com/schedule Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs! Listen now on Apple Podcasts and Spotify! 

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 that could have shifted the outcome along the way from initial loading strategies to return-to-running milestones. Joining me for this conversation are two incredible clinicians and movement specialists, Tyler Foster, DPT/PT and Jordan Madigan, DPT/PT. What makes this conversation especially valuable is Tyler’s unique blend of orthopedic clinical experience and research in motor control. We dive into the nervous system’s role in shaping pain perception, movement quality, and overall functional capacity and explore how neuromuscular adaptations may evolve during the return-to-running process. The discussion also highlights how combining professional rehab guidance with years of running experience can create a more tailored and effective recovery approach. Recovery is rarely linear, and the choices you make early on (from language and loading to rehab progression) can significantly impact long-term outcomes!  If you’ve ever wondered why two people with the same injury can have completely different recovery paths, this episode is for you!  Topics include: My Experience with a Grade II Lateral Ankle Sprain The Early-Stage Decision Making That Sets the Tone for Recovery How Motor Control Research Informs Clinical Strategy Post-Injury Why Rehab Isn't Just About the Ankle… It’s a Whole-System Conversation Building Progressions That Respect Healing While Challenging the Athlete Why Rehab Can’t Be One-Size-Fits-All Even for the “Same” Diagnosis The Role of Communication, Language and Athlete Buy-In during the Healing Process Regressions, Re-loading, and Adjustments Based on Real-Time Response Bridging the Gap Between Research, Clinical Experience and Athlete Identity Why Personal Goals Matter in Rehab Progression  This is a must-listen for clinicians, coaches, athletes, and anyone navigating recovery — whether from an ankle sprain or any other setback. If this resonated with you, share the episode with someone in your circle who’s dealing with an injury, and leave a review if you’re enjoying these deeper, more nuanced conversations on rehab and performance. Resources: Running technique is an important component of running economy and performance. Folland et al 2017 https://pubmed.ncbi.nlm.nih.gov/28263283/ The association between running injuries and training parameters: a systematic review. Fredette et al 2022 https://pubmed.ncbi.nlm.nih.gov/34478518/ Science of Running by Chris Napier https://books.google.com/books/about/Science_of_Running.html?id=d8y8DwAAQBAJ&printsec=frontcover&source=kp_read_button&hl=en&newbks=1&newbks_redir=0&gboemv=1&ovdme=1 ---------- Listen now on Apple Podcasts and Spotify!  Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc on Instagram to get your question featured on the podcast! Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on! Calls to Action: Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: info@thepersonalizedrunningdoc.com

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 behind fueling for performance. Her mission? To separate facts from fads in the nutrition world and provide easy, actionable strategies that improve both health and athletic performance. She’s also a newly published author of the book, Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance and co-hosts the podcast "Your Diet Sucks" where she takes a real-talk science based approach to nutrition, health and fitness. In this episode, we cover: The Best Time to Take Iron Supplements Physiological Barriers to Iron Absorption Are Fitness Trackers Accurate for Calorie Burn? Fueling for Performance While in a Calorie Deficit Why Knowing Your Macronutrient Breakdown Matters The Power of Simple Carbs for Endurance Best GF + Additive-Free Protein Powder Options Simple Hacks for Pre-Exercise Fueling Intra-Exercise Fueling Minimums You Should Know How to Carb Load the Right Way What to Do When GI Upset Hits Mid-Race Dialing in Your Fluid, Electrolyte & Carb Needs BEFORE Race Day How to Hyper-Hydrate Leading Into Hot Races So grab your favorite sports drink mix and dive into this insightful, practical, and fun Q&A session with Kylee Van Horn!  ---------- Listen to Kylee’s Podcast: Your Diet Sucks on Apple Your Diet Sucks on Spotify Grab Her Book:Practical Fueling for Endurance Athletes on Amazon More from Kylee: Website: flynutrition.org Instagram: @flynutrition3 ---------- Listen now on Apple Podcasts and Spotify!  Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast! If you enjoy the episode, be sure to leave a review and share it with a training buddy who needs help dialing in their fueling this season! Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on! Calls to Action: Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: info@thepersonalizedrunningdoc.com AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

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 shapes her coaching philosophy✅What she observed working in traditional healthcare and how it falls short for athletes✅The biggest lessons she’s learned as an athlete herself (and the challenges that still show up!)✅The most common mistakes runners make when it comes to strength training and injury rehab✅Her take on hot topics like:  • Hybrid training  • "Strength will make you bulky" myth  • When and how to strength train around your run training✅Practical advice for runners looking to get started (or level up) their strength game✅The story behind Athlete’s Corner and why it’s not your average strength program Ready to take your training to the next level? Follow Gabby on Instagram: @athletescorner.nlCheck out her coaching and programs: https://athletescorner.nl Listen now on Apple Podcasts and Spotify!  Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast! Enjoy the episode? Don’t forget to rate, review, and share it with a runner or coach who needs to hear this! #StrengthForRunners #HybridAthlete #InjuryPrevention #RunnersWhoLift #UP&RUNNINGPodcast #AthletesCorner Calls to Action: Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: info@thepersonalizedrunningdoc.com AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

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 under pressure. During this episode we discussed:  Key Stressors When Training in Heat Heat Stress 101 Heat Acclimation Strategies Training Modifications Cooling & Recovery Fuel & Hydration in the Heat Implementation Tips & Gentle Reminders Tune in for practical tools, science-backed insights, and expert recommendations to train smarter, recover better, and race stronger in hot conditions. Summer miles bring fall smiles—but only if you plan for the heat!  Listen now on Apple Podcasts and Spotify!  Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast! Calls to Action: ️Be sure to share & review the podcast!  Have a question you want answered? DM Coach Lauren @thepersonalizedrunningdoc on Instagram https://www.instagram.com/thepersonalizedrunningdoc/ Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: info@thepersonalizedrunningdoc.com AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

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 strong when it matters most!  If you've ever doubted your training, panicked in the pain cave, or battled a loud inner critic mid-race—this one's for you!  Key Topics Covered:  Positive anchors The Power of 3rd Person Self Talk Keeping it simple with the mantras  Why you should ditch double negatives  Trusting your training Reframing the pain cave Strategic distractions to pull you out of your head mid-race Tuning into your body & tuning out your Negative Nancy Naming your Negative Nancy and telling them exactly where to go!  Calls to Action: ️Be sure to share & review the podcast!  Have a question you want answered? DM Coach Lauren @thepersonalizedrunningdoc on Instagram https://www.instagram.com/thepersonalizedrunningdoc/ Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services Email: info@thepersonalizedrunningdoc.com AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

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 instead Ottawa Ankle Rules & When to get an X-ray after an ankle injury What to do in the critical first 72 hours Safe movement strategies in the first few days How to progress rehab from isometrics to plyometrics The role of optimism, education, and aerobic activity in healing Navigating the emotional toll of injury — how to process grief, frustration, and identity loss when sport is taken away The beginnings of a return-to-run progression Resources Mentioned: CEP Compression Ankle Sleeve: https://a.co/d/eemJMvm McDavid USA: https://www.mcdavidusa.com/ Coach Lauren's 12 Week Return to Run Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87 AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat Connect With Us: Questions on Acute Rehab or Ankle Injuries for the next podcast episode DM me on IG @thepersonalizedrunningdoc!  Check out my 1:1 coaching opportunities: https://thepersonalizedrunningdoc.com/services Discovery Call inquiry email info@thepersonalizedrunningdoc.com  Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com

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 to endurance sports, or somewhere in between, understanding iron's role in your body can be the game-changer you didn’t know you needed. Carolyn breaks down everything endurance athletes should know about iron and ferritin, from the science to the practical strategies that can make a real difference in training, racing, and recovery. In this episode we dive into: General Iron & Ferritin Questions The role of iron in endurance performance and overall health How ferritin differs from iron and why it matters Symptoms of low iron or ferritin in athletes The impact of iron deficiency on endurance, energy, and recovery Why endurance athletes—especially runners—are at greater risk How we lose iron and what causes depletion, especially in training Iron Absorption & Nutrition Top dietary sources of iron for endurance athletes Boosting iron absorption—especially from plant-based foods Foods and habits that inhibit absorption (and how to avoid them) Nutrient timing and its effect on iron uptake The difference between heme vs. non-heme iron Supplementation & Blood Testing When to consider iron supplementation Risks and symptoms of high iron levels How often should athletes test their iron and ferritin? Optimal levels for males vs. females Can ferritin ever be too high? How long does it take to restore depleted levels? Training, Recovery & Iron Loss How intense endurance training affects iron stores Why female athletes may be more at risk How altitude training influences iron and ferritin levels Long-term strategies for maintaining healthy iron status The difference between iron deficiency anemia and low ferritin without anemia If you've ever felt fatigued mid-run without explanation, struggled with recovery, or just want to optimize your nutrition as a runner—this episode is for you! Don’t forget to subscribe and share this episode with a fellow runner! You can find this podcast on Apple Podcasts and Spotify. Got questions for the show? DM Coach Lauren on Instagram @thepersonalizedrunningdoc Looking to follow up with Carolyn, check out her website: https://www.carolynstockerperformance.com/ & IG page: @castocker_rd AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

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, coach and PT. What You'll Hear in This Episode: ✅ How Lauren first fell in love with running in middle school✅The pivotal moments that defined her competitive spirit✅Lessons learned from setbacks, successes, and everything in between✅ How running has evolved for her over the past two decades Whether you're just starting your own running journey or have been logging miles for years, Lauren’s story is sure to inspire and remind you why we lace up our shoes and hit the road for the long run!  Resources & Links:Connect with Coach Lauren @thepersonalizedrunningdoc DM to learn more about REVIVE Female Running Retreat - Sept 25-28th!  Don’t forget to subscribe, rate, and leave a review! Thank you for being part of our first 50 episodes! Here’s to many more miles together. You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 49 is LIVE!  Title: Listener Questions, The Reason You are Dehydrated in the Winter, Optimal Fueling Frequency in a Long Run or Race, Reminders About Stress, and Sleep Hygiene! During this week’s episode Coach Lauren is answering listener questions including:  How is training going?  What is your strength training split right now?  How is wedding planning going? And taking time to review some important concepts in training that have nothing to do with physical training, like… How much water do you really need to be drinking a day The reason why hydration is harder in the winter time! Optimal fueling frequency during a long run to improve digestion & fueling brands you can test out! Different types of Stress and the importance of modifying physical activity to help manage overall cumulative loads of stress! Tips on ways to improve Sleep Hygiene to aid in recovery! Calls to action: Check out The East End next time you’re in PVD, @theeastendpvd on IG, or https://www.theeastendpvd.com/  Have a question you want answered on the podcast? Shoot me a DM on IG @thepersonalizedrunningdoc  Ladies, check out REVIVE Running Retreat for the ideal runner’s vacation, https://thepersonalizedrunningdoc.com/events/revive-running-retreat ! Plus get early access to secure your spot & $100 off by dropping your email in my DMs @thepersonalizedrunningdoc or inbox info@thepersonalizedrunningdoc.com to get on the waitlist! Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Episode 49 is LIVE!  Title: Listener Questions, The Reason You are Dehydrated in the Winter, Optimal Fueling Frequency in a Long Run or Race, Reminders About Stress, and Sleep Hygiene! During this week’s episode Coach Lauren is answering listener questions including:  How is your training going?  What is your strength training split right now?  How is wedding planning? And taking the time to review some important concepts in training that have nothing to do with physical training, such as… How much water do you really need to be drinking a day? The reason why hydration is harder in the winter time! Optimal fueling frequency during a long run to improve digestion & fueling brands you can test out! Different types of stress and the importance of modifying physical activity to help manage overall cumulative loads of stress! Tips on ways to improve sleep hygiene to aid in recovery! Calls to action: Check out The East End next time you’re in PVD, @theeastendpvd on IG, or https://www.theeastendpvd.com/  Have a question you want answered on the podcast? Shoot me a DM on IG @thepersonalizedrunningdoc  Ladies, check out REVIVE Running Retreat for the ideal runner’s vacation, https://thepersonalizedrunningdoc.com/events/revive-running-retreat ! Plus get early access to secure your spot & $100 off by dropping your email in my DMs @thepersonalizedrunningdoc or inbox info@thepersonalizedrunningdoc.com to get on the waitlist! Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 48 is LIVE   ️Australia Recap, How to Maintain Habits on Vacation & Our Big Goals for 2025  Jordan joins me on the pod for his second episode as guest co host to recap our December trip to Australia!  This week’s episode we discuss: The importance of communication in a relationship Logistics of traveling 30 hours to South Australia  Creating buy in when educating a teenager on how to properly structure strength training for functional and aesthetic goals! The Aussie Christmas experience  How we prioritized nutrition and movement throughout our holiday to simply maintain the habit! The importance of having flexibility in your training when on holiday - Not every month is for making progress, sometimes it is just about maintaining the habit.  Choosing accommodations based on accessibility & amenities  The balancing act in a relationship when one person is an extrovert while the other is introverted ( and what those actually mean!) Putting our big scary goals for 2025 out there! Jordan’s officially training for a …. ! And I’m shooting for sub … in my half marathon!  Calls to action Check out Antidote (https://antidotekitchen.au/) in Clare Valley! Highly recommend it! Check out @tacticnutrition & Alex Parker, @aaparker1, on IG  Enjoy the episode drop a in my DMs on IG @thepersonalizedrunningdoc  Have a question, shoot me a DM on IG @thepersonalizedrunningdoc  Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 47 is LIVE! Understanding the Physiology & Benefits of the 3 Different Types of Muscle Contractions This week's episode answers the most common questions Coach Lauren receives about muscle physiology!  During this episode she discusses:  The 3 different types of muscle contractions  The main phases of running gait What types of muscles contractions are seen at different phases of running  Benefits & Purposes of these different types of muscle contractions Coach Lauren's programming philosophy with these different types of muscle contractions from a rehab and training standpoint  The difference between tendons and ligaments  Considerations for hypermobile vs hypomobile individuals  Call to Action: Looking for further clarification of these physiological principles and how they relate to running, strength training and rehab, DM Coach Lauren on IG @THEPERSONALIZEDRUNNINGDOC & ask a follow up question today!  Enjoy the episode? Drop a emoji in my DMs to let me know you are looking for more content like this!  Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 46 is LIVE! Reflections, Intentions & Goal Setting in 2025 It's the New Year & you know what that means?! Everyone is looking to hit the reset button to start fresh in 2025!  The only problem is we are not computers, we are living, breathing, heart beating humans with memories and experiences that influence our actions and reactions. So before you try wiping your slate clean, consider reflecting on 2024 to help you actually set forth intentions and goals that are realistic and sustainable for 2025!   This week's episode features:  6 Questions to help you reflect on 2024 Breaking down how to ACTUALLY reflect using these questions  Setting your word of intention for 2025 Coach Lauren's word of intention for 2025 & WHY A different way to set goals for 2025 & beyond The importance of focusing on the addition of something positive versus the removal of something that isn’t serving you when goal setting.  Episode Calls to Action:  Shoot me a DM on IG @thepersonalizedrunningdoc & share your word of intention for 2025!  Join the newsletter: https://thepersonalizedrunningdoc.com/resources Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 45 is LIVE!  Where to Line Up on a Starting Line, Staying Motivated Through the Winter, the Basics of Carb Loading, and More ( Answering Listener Questions!)  This episode of the Up & Running Podcast is a Listener Q&A podcast!  Join me as I dive into questions around: ️️✅Strategy behind where to line up at the starting line of a race  ️️️✅Pacing strategies for hilly 5ks ️️✅️Form focuses for uphill running  ️️️✅Ways to increase motivation to train through the winter  ️️️✅Winter running hacks  ️️️✅My top podcast recommendations to listen to while running ️️️✅Basics of carb loading for 5k to Ultras  AND MORE!  Want your question answered on the podcast, shoot me a DM @thepersonalizedrunningdoc PR STRONG is back! Head to :https://thepersonalizedrunningdoc.com/pr-strong to learn more. Round 4 is starting 1/6/25! Only 6 Spots Remaining!  Notable Mentions:  Exo Spikes: https://a.co/d/d1bXIFA Carb-Loading Resource & Calculator: https://www.featherstonenutrition.com/carb-loading/ 12 Weeks Return to Running Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87 Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Post Election: The Fall Out, How it Could be Impacting Your Running & Tips to Stay Safe on the Run Hey Runners. This episode is a bit different than the usual. Recording this episode was a cathartic experience and I hope it provides you a safe space to reflect. Today, I discus more serious topics including: ‍♀️How the results of this election may be impacting your running  ‍♀️Understanding normal responses to emotional times and grief ‍♀️Ways our country can hopefully move forward collectively through conversation and compromise using curiosity and inquisitive questioning ‍♀️Holding your boundaries and knowing when to not have a conversation ‍♀️Running safety tips, products and devices to make you more confident on the run Here are the links to the products mentioned in today’s episode: https://www.roadid.com/ https://shokz.com/pages/openrunpro2 https://www.sabrered.com/pepper-gel/sabre-runner-pepper-gel-mighty-discreet-pepper-spray-and-2-in-1-personal-alarm-with-led-light/ https://www.defenderring.com/products/peak  https://getflare.com/collections/shop-all Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! DM me a if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 43 is Here! Rehab, Carb Loading & Colt State 1/2 Recap  A quick recap of topics discussed today include: ‍♀️Reviewing the last 3 weeks of my training including modifications and progressions to rebuild my base, speed and overall fitness ‍♀️Understanding the signals of pain and assessing how to keep moving in ways that are not detrimental to help the recovery process ‍♀️How all or nothing mindsets don't work with rehab or training ‍♀️The benefits of fartlek workouts when recovering from an injury and testing different intensities  ‍♀️Lactic acid doesn't EXIST! So what is your lactate threshold & how to find your lactate threshold pace?  ‍♀️Colt State 1/2 Marathon workout recap & how pace doesn't always reflect how well you did or your improvement!  Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! DM me a if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 42 is Live! Your Training Does Not Exist in a Vacuum  Here are the show notes points: ‍♀️The different variables in our personal, professional and athletic lives that impact our training capacity, adaptations, and performance  ‍♀️Self Evaluation of my own training, work and personal life these last two months & how it has impacted my training capacity and recovery ‍♀️Importance of recognizing all types of stressors - good, bad and indifferent ‍♀️The different alarm bells your body will sound when it is struggling to recover ‍♀️How to be proactive & stay consistent in your training when things pop up  ‍♀️Reminder that your body isn't working against you, it is working it's hardest for you to stay alive and healthy ‍♀️Reminder to give grace through this process  Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! DM me a if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 41 is Live! The Art of Unmotivated Action The key to success in training and fitness is consistency, not motivation. People often compare themselves to elite athletes or influencers who are paid to stay fit, but this comparison is unfair. If you’re just starting out, it’s important to keep things simple—set easy, achievable goals to build the habit of consistently showing up! Start small, like 20 minutes of activity 4-5 days per week. It’s not about doing the most; it’s about doing what you can handle to gradually build a routine. Many quit because they take on too much too soon, so let’s focus on mastering the basics first. Even experienced athletes, rarely feel motivated. The trick is to start the workout, commit to the first 5-10 minutes, and momentum often follows. If after that you still feel like stopping, give yourself permission to rest guilt-free. Take action, make the barrier to entry low, and focus on progress over perfection. Master the habit of showing up, and motivation will come from the act of doing itself. While consistency may not get easier, it becomes simpler as you learn to read your body and adapt without letting ego take over. Listen today! You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast! DM me a if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!! Links Instagram: https://www.instagram.com/thepersonalizedrunningdoc/ Website: https://thepersonalizedrunningdoc.com Actionable Steps Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources