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 only helps you execute better on the course, but also minimizes stress in the days leading up to the race.
In This Episode, We Cover:
Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels.
Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks.
Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption.
Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101
Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410
Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pA
Hydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course.
Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers.
Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery.
Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough.
Key Takeaway:
A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence.
Calls to Action:
️Rate & Review the Podcast — it helps more runners find these episodes!
Share this episode with a teammate or running buddy who’s gearing up for their next race
Want personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities! thepersonalizedrunningdoc.com/schedule
All content for The Up & Running Podcast is the property of The Personalized Running Doc and is served directly from their servers
with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
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 only helps you execute better on the course, but also minimizes stress in the days leading up to the race.
In This Episode, We Cover:
Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels.
Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks.
Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption.
Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101
Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410
Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pA
Hydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course.
Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers.
Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery.
Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough.
Key Takeaway:
A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence.
Calls to Action:
️Rate & Review the Podcast — it helps more runners find these episodes!
Share this episode with a teammate or running buddy who’s gearing up for their next race
Want personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities! thepersonalizedrunningdoc.com/schedule
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
The Up & Running Podcast
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 only helps you execute better on the course, but also minimizes stress in the days leading up to the race.
In This Episode, We Cover:
Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels.
Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks.
Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption.
Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101
Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410
Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pA
Hydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course.
Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers.
Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery.
Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough.
Key Takeaway:
A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence.
Calls to Action:
️Rate & Review the Podcast — it helps more runners find these episodes!
Share this episode with a teammate or running buddy who’s gearing up for their next race
Want personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities! thepersonalizedrunningdoc.com/schedule
