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
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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
Episode 60: Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van Horn
The Up & Running Podcast
2 months ago
Episode 60: Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van Horn
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
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
