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Elevate Your Running

Elevate Your Running

By Elevate Your Running

Welcome to the Elevate Your Running Podcast, hosted by Sara Manderscheid. Sara is a Running Coach, 6 x Boston Marathon Qualifier, dog mom in Boulder, Colorado. Sara's mission is to elevate your running, mind, and spirit through information, inspiration, and relatability. She hopes that this show fills you with joy and encouragement to show up as the best version of yourself, each run, and each day.

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EP. 26 - 3 Ways That You May Be Messing Up Your Workouts

Elevate Your RunningJul 12, 2022

00:00
45:23
EP. 115 - Your Guide to the Boston Marathon Race Weekend (and Tips if You’re on the Cusp to Qualify!)

EP. 115 - Your Guide to the Boston Marathon Race Weekend (and Tips if You’re on the Cusp to Qualify!)


Coach Sara is a 6x Boston Qualifier and ran the Boston Marathon twice in the last three years. She has coached dozens of athletes who have run from Hopkinton to the Back Bay over her coaching career. 

Sara provides a guide to your Boston Marathon Weekend and what to plan now, for a successful day on Marathon Monday, including 

Expo +  Bus information

How to Prepare for changing weather conditions

Pacing and How to Chunk the Boston Marathon Course

Understanding your running strengths

The Magic that is the Boston Marathon 

She also breaks down 5 tips to add to your training if you’re on the cusp of a BQ! 

DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.

DONATE TO THE PODCAST:

If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase

Boston Marathon Preview Guide Video


Mar 28, 202401:15:55
EP. 114 - Top Strategies on How to Overcome Seasons of Injury and How to Start Stacking Healthy Training Cycles!

EP. 114 - Top Strategies on How to Overcome Seasons of Injury and How to Start Stacking Healthy Training Cycles!

Coach Sara brings Tamanaa Singh to the Elevate Podcast this week. Tamanna is a runner, a sports cardiologist, a dog mom and so much more. Tamanna speaks to the season of being an injured runner and how she found the strength - both mentally and physically to overcome. 

Tamanna shares her top strategies on what worked and what didn’t work for her to find her strongest running yet. 

Tamanna’s sports psychologist, Emily Saul can be reached at esaulmovement@gmail.com.

DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.

DONATE TO THE PODCAST:

If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase

Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside.

Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now. 

Mar 21, 202401:09:23
EP. 113 - 6 Strategies to Prevent Hitting the Wall in Your Next Marathon
Mar 14, 202401:09:18
EP. 112 - Why the 10k Distance is the Best Distance to Race (REPLAY)

EP. 112 - Why the 10k Distance is the Best Distance to Race (REPLAY)


You might be wondering why the 10k distance is one of the best distances to race. 

This episode outlines the benefits of training for the 10k distance, how to add it to your training if you’re training for a longer endurance event, and the best 10k workouts to help you feel fit and ready for race day. Coach Sara also shares the top 10k’s in the country! 

Whether you’re a new runner finding your stride in the 5k distance or a marathoner, this is an episode to take away some training nuggets to apply to your plan for getting stronger.

DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.

DONATE TO THE PODCAST:

If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Inside Tracker - insidetracker.com  

PROMOCODE: SARAMPRO25 for 25% off your entire purchase


Mar 07, 202401:07:21
EP. 111 - 3 Ways to Determine Pace + Intensity

EP. 111 - 3 Ways to Determine Pace + Intensity

In this episode, Sara shares three ways to determine pace and intensity.

  1. Heartrate Training

  2. Pace Calculations

  3. Effort Style Running

How to feel pace and effort - and how that will translate on race day

Donate to the Laken Riley Go Fund Me Page, all donations go towards her funeral services, and to establish a scholarship in her name.

Find the new HRM FIT for women here or here.

DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.

DONATE TO THE PODCAST:

If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase

Feb 29, 202401:16:04
EP. 110 - How do you take a hill? How to take a hill both in training and in life.
Feb 22, 202401:16:12
EP. 109 - What’s Normal, What’s Not Normal After Running Your Goal Race

EP. 109 - What’s Normal, What’s Not Normal After Running Your Goal Race

It’s another “What’s Normal, What’s Not Normal” edition. 

Do you have the Marathon Blues after a big training cycle? Or, do you find it tough to sleep the week following your race? Coach Sara shares advice on what’s considered normal and what’s not normal after running your Goal Race for the season.

She covers topics related to the 

  • Body

  • Mind

  • Nutrition

  • Sleep

  • Training for your NEXT RACE 

  • Mindset

On Sunday afternoon, Feburary 11th, we learned Kevlin Keptum, world marathon record holder and a rising star, along with his coach, Gervais Hakizimana, were killed in a car crash in Kenya. The Elevate Community extends our deepest sympathy their families. Kelvin is survived by his wife and two small children. 

DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances.

DONATE TO THE PODCAST:

If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Inside Tracker - insidetracker.com 

PROMOCODE: SARAMPRO25 for 25% off your entire purchase


WHAT’s NORMAL, WHAT’s NOT after running A MARATHON! 

  1. Kelvin Kiptum + his coach, Garvis Hakizimana - condolenses to their families right now. Kelvin ran a 2 hour and 35 second marathon at Chicago last fall. Only 24 years old, he was set to have a strong career, already holding the world record in the marathon + set to race in the Rotterdam Marathon on April 14th. He was also running for his country, Kenya, in the Paris Olympics.

    1. Rising star

    2. POTENTIAL

    3. LIFE is NOW!! And not guaranteed 

  2. Molly - hour conversation about her running, questions with training, how to fuel, easy pacing, etc. You can book your hour conversation on calendly.com/elevateyourrunning and choose between a 30 or 60 minute consult.

  3. Inside Tracker is here for you! 

Have you shown up to training and life feeling drained? More tired than usual? Are you curious to know what nutrients and vitamins you're lacking and how the right combinations can set you up for success in training? 


Data helps us objectively measure progress, and constantly refine and optimize ourselves.


Inside Tracker has 30% off their Bundle Packages through February 16th! Use Code SARAMPROSPECIAL for your discount. 


If bundles aren’t right for you, my standard code SARAMPRO25 is always valid for 25% off. insidetracker.com


Happy (and Strong) Running!! 

  • ELEVATED MOMENT - ask to send there’s and it will be a sharing moment

    • JUDY - making it happen in Boston training. Running inclines, getting back to feeling 100%. OVER RUNNING / OVER STRESSING her body … learning how you can run strong and powerful by slowing down, doing less, and allowing the body to rest.

    • IG: Jesus: I finally got back to running and making progress - running almost 8 miles. I know it’s not a lot but it’s better than nothing.

  • YAY! You did it, the celebration of all your hard work is complete. With CIM, Houston, Mesa …. Your upcoming spring race.  

Feb 15, 202401:11:59
EP. 108 - Olympic Marathon Trials Recap + Your Running and Training Questions Answered, Winter 2024, Part 2

EP. 108 - Olympic Marathon Trials Recap + Your Running and Training Questions Answered, Winter 2024, Part 2

Your Running and Training Questions answered by Coach Sara. We deep dive together on

  • How to Strength Train without Equipment

  • Food / Water Timing Before a Long Run

  • Why do we need to go to the bathroom during a race?

  • Mindset Tips on how to recover from a tough race

  • Coach Sara’s favorite race day nutrition + more

DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 

DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 

LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 


Products Mentioned in this episode:

Nutrition:

Spring Energy Awesome Sauce

Spring Energy Cranaberry Gel

Maurten Caf Gel

Hydration: Skratch Electrolyte Mix

RNWY Electrolytes 


Recovery Tools:

Normatec Travel Boots

Hyperice Compression Boots

Coach Soak Epsom Salts

Resistance Bands


Running Books:

Let Your Mind Run - Deena Kastor

Run Like a Girl - Mina Samuels

The Longest Race - Kara Goucher

Endure - Alexander Hutchinson

80 / 20 Running - Matt Fitzgerald

Daniels’ Running Formula - Jack Daniels

Born to Run - Christopher McDougall




Feb 08, 202401:24:25
EP. 107 - Your Running & Training Questions Answered, Winter 2024, Part 1
Feb 01, 202401:35:47
EP. 106 - How to Develop a Racing Skill Set in 2024

EP. 106 - How to Develop a Racing Skill Set in 2024

Racing is a skill set that can take years to perfect.

In this week’s episode, Sara shares how to develop a racing skill set through the mental, and physical aspects and why racing more might be better. 


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 

Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Jan 25, 202401:03:36
EP. 105 - 8 Ways to Improve Your Long Run (bonus: Houston Race Weekend Recap)
Jan 18, 202401:19:15
EP. 104 - Strategies for Stronger, Faster Running in the New Year

EP. 104 - Strategies for Stronger, Faster Running in the New Year

The opportunity for stronger, faster running is available to us all. With an understanding of key adaptation principles, as well as the strategies which best support tempo training, all athletes can make noticeable progress - the kind that elevates performance and enjoyment!


In today’s episode, we discuss three types of workouts (steady state, lactate threshold, and vo2 max). You will learn why each is uniquely important for your training, while also building an understanding of how to tackle the stressors of each workout. 


Additionally, we dive deep into a discussion on strides and the overwhelmingly positive benefits of incorporating strides, perhaps the most basic form of speed workout, into a regular running regime!


This week’s episode will surely get you thinking about your training in all the right ways; and we hope that you move forward with confidence, knowing you have all that it takes to become a stronger runner in the coming season.


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Jan 11, 202401:21:05
EP. 103 - Winter Running & Tips on Staying Motivated

EP. 103 - Winter Running & Tips on Staying Motivated

Jan 04, 202457:35
Half-Marathon Tips for Your Next Race | Elevate Your Running

Half-Marathon Tips for Your Next Race | Elevate Your Running

This week, we tackle the half-marathon distance with a complete guide to training, fueling, and racing. Give this episode a listen and establish your plan for success in the new year of running!


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Dec 28, 202301:02:25
EP. 102 - Running Resolutions & Goal Setting for the New Year

EP. 102 - Running Resolutions & Goal Setting for the New Year

As we approach the new year, goal-setting becomes a priority for many athletes. Understanding where you’re at and where you’d like to go is pivotal to progression.


In this week’s episode, we breakdown the most important components of intentional goal-setting. Listen for a discussion on establishing a vision for success, backwards planning, progress tracking, and the ever-important intangibles of flexibility, fun, and joy in your training! 


Plus, at the end of the episode, we share our 3 running resolutions for the New Year - and we encourage you to do the same! Think of what you hope to create in the next 12 months of running, and let us know by responding on Spotify, or sharing with us on social media. 


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Dec 21, 202301:07:12
EP. 101 - Mindset Tools to Overcome a Tough Race

EP. 101 - Mindset Tools to Overcome a Tough Race

In this week’s episode, we discuss mindset tools to help you overcome a disappointing result. 


Falling short of your goals, specifically on race day, can be a tough challenge for many runners to face. Still, there are numerous lessons to be learned and takeaways to appreciate - all leading to a more mentally resilient athlete. Your “best” won’t look the same every day, which is why we encourage you to emphasize these tools, to support any outcome, good or bad. 


Listen to hear how we navigate adverse situations, why you shouldn’t alter your plans just because you didn’t achieve a desired result, and how coming up short in one instance, can further your progress in the long run.  


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Dec 14, 202301:14:47
EP. 100 - Peak Performance Principles with Ric Rojas

EP. 100 - Peak Performance Principles with Ric Rojas

This week, we are thrilled to be joined by Ric Rojas! Ric is a retired elite distance runner, who among other achievements, held the 15K World Record, ran a 5,000m PR time of 13:39.92, and won multiple USATF National titles. Ric also won the Bolder Boulder 10K Memorial Day Road Race in 1979, beating out Frank Shorter in the inaugural year! 


Now, as a coach, he consistently yields results across the distance running spectrum, including Olympic Trials qualifiers, nationally ranked high school runners, and world-ranked masters runners. He is based out of Boulder, Colorado.


Ric joins the Elevate Your Running Podcast to discuss many exciting topics that pertain to strong, fast running! We discussed… 

  • Running fundamentals and key aspects of effective running form, as well as drills and techniques all runners can implement to improve their running economy. 
  • What works for elite runners, and how Ric’s peak performance principles can be applied to your next running goal.
  • Mindset strategies any athlete can use to perform their best in workouts, and to breakthrough on the race course. 
  • Ric’s thoughts on the upcoming Olympic Trials, where he will have multiple athletes, including his daughter, Nell Rojas (episode 50) running for a spot in the 2024 Olympic Games Marathon!

We are grateful to Ric for spending his time with us for a very special episode #100. If you’d like to learn more from Ric, check out the resources below!


https://www.ricrojasrunning.com/ 

https://www.instagram.com/ricrojasrunningtrack/ 


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Dec 07, 202301:28:40
EP. 99 - 6 Ways You Can be a Stronger Runner Without Going to the Gym

EP. 99 - 6 Ways You Can be a Stronger Runner Without Going to the Gym

Now is the time to work to be a stronger runner. And you can do it without going to the gym!


The holiday season is busy, and if you’re barely fitting training into your routine, these 6 tips are all things you can do to show up strong, confident, and ready for another training cycle. 


DOWNLOAD AN ELEVATE TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options.


Do you want a custom plan designed for you without the communication from a coach? The Elevate Custom Plans are perfect for this type of athlete. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin -https://www.instagram.com/austinmyerss_/ 

The Feed (Sponsorship) -⁠ ⁠https://thefeed.com/teams/elevate-your-running⁠⁠ 

Nov 30, 202301:09:43
EP. 98 - Make Running More Fun With These 8 Tips

EP. 98 - Make Running More Fun With These 8 Tips

This week, we share our best tips for making running more fun! Whether you’re in a running rut or lost in the off-season blues, we could all benefit from making the daily act of running just a bit more fun. 


Our 8 Tips:

  1. Run with friends

  2. Find fun in a holiday race

  3. Practice a “Gratitude Run”

  4. Run new routes 

  5. Listen to music

  6. Run solo and control the variables

  7. Switch up the variables

  8. Be more present


Listen to the episode and test out as many of these tips as you’d like. There are many ways to run happy - we just hope you’ll join us!


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 

Nov 23, 202301:03:53
EP. 97 - You Raced & Recovered From Your Goal Race… Now What? | A Guide to Off-Season Training

EP. 97 - You Raced & Recovered From Your Goal Race… Now What? | A Guide to Off-Season Training

Nov 16, 202301:01:55
EP. 96 - The Benefits of Training & Racing the 10K & Why It’s the Distance You Should be Racing

EP. 96 - The Benefits of Training & Racing the 10K & Why It’s the Distance You Should be Racing

The 10K distance is a hidden gem for quality training and race experience! This week, Sara breaks down why you should incorporate a 10K focus into your yearly running schedule, and how to make the most of this type of training block. 


Listen for some of the best 10K-focused workouts, racing tips, and an overview of some of the best 10K’s in the U.S.


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Nov 09, 202353:11
EP. 95 - Mind & Body Strategies for Maximizing Your Race Potential

EP. 95 - Mind & Body Strategies for Maximizing Your Race Potential

In this episode, we offer 4 practices to help you make the most of each day preceding a big race (or training session).


From the essentials of rest and recovery, to carb loading and pacing strategies, this episode helps you cross your ‘T’s and dot your “I’s when it matters most. 


Also, to conclude today’s discussion we share our top mindset tips to encourage you when the pressure is at its highest!


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Nov 02, 202301:07:37
EP. 94 - Overcoming Injury to Race the Berlin Marathon | Matty K.

EP. 94 - Overcoming Injury to Race the Berlin Marathon | Matty K.

Matt Karl (@mattykruns) joins the podcast to talk about his most recent world major, the Berlin Marathon, and his story of overcoming injury to set a personal best!


We discuss notable lessons learned in overcoming an injury at such a critical point of marathon prep. Hear how Matt’s approach to running has been strengthened through this experience, and what it took to arrive at the start line feeling strong and confident. 


Matty K. also shares his best tips for deriving enjoyment from running, no matter the stage of training and performance you may be in, as well as his goals moving forward in the sport.


Listen to learn more about many of the world marathon majors, including New York City, Chicago, and Berlin, plus the uniqueness of the runDisney series of races.


LINKS:

Elevate Your Running -⁠ ⁠https://elevateyourrunning.com/⁠⁠ 

Connect w/ Matty K. - ⁠https://www.instagram.com/mattykruns/⁠ 

Connect w/ Sara -⁠ ⁠https://www.instagram.com/sayrahrunshappy/⁠⁠ 

Connect w/ Austin -⁠ ⁠https://www.instagram.com/austinmyers12/⁠⁠ 

The Feed (Sponsorship) -⁠⁠ ⁠https://thefeed.com/teams/elevate-your-running⁠⁠⁠ 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Oct 26, 202357:34
EP. 93 - How to Know Your Training is Working (Even When it Doesn’t Feel Like it)

EP. 93 - How to Know Your Training is Working (Even When it Doesn’t Feel Like it)

Progress shouldn't always be measured on paper. Sometimes, you need to look for other indicators that you’re doing the right things!


This week, we discuss four valuable measures of progress to look for, even if the results aren’t coming. Learn about the benefits of fatigue, why you may consider running on perceived exertion (over pace), and how to approach your training as a student of the sport. 


We end this episode on a “fun” note, talking about the importance of simply having FUN in your training. Whether the results are there or not, you have the ability to run relaxed, confident, and happy!


For further listening, and as mentioned in today’s episode, check out episode 83 of the podcast: “What’s Normal, What’s Not Normal in Training”.


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Oct 19, 202301:15:47
EP. 92 - 5K Race Strategies & Travel Tips For A Major Marathon

EP. 92 - 5K Race Strategies & Travel Tips For A Major Marathon

Set yourself up for success in your next race, whether it be a 5K or Marathon, by preparing for the unknown. A lot goes on when attending a big event like a major marathon weekend, or any new city for a big race. 


In this episode, Sara breaks down her experience at the Chicago Marathon, and her reflections on what went well and what didn’t, in her most recent race. She also provides experienced-based advice on how to best prepare for the magnitude of some of the running world’s biggest events. 


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Oct 13, 202347:42
EP. 91 - Racing & Training Insights From Major Marathons

EP. 91 - Racing & Training Insights From Major Marathons

A deep dive into many of the running world’s most popular topics, including last weekend’s Chicago Marathon, a new world record for the sport, the 2024 Boston Marathon’s 5-and-a-half minute cutoff time, and the real key to achieving your long-term running goals. 


This week’s episode has a little bit of everything, and we hope you enjoy it! 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Oct 12, 202359:39
EP. 90 - Chicago Marathon Weekend Preview Guide

EP. 90 - Chicago Marathon Weekend Preview Guide

Major marathons can be tough to navigate; fortunately, the right resources and information can help reduce any unneeded stress surrounding your race weekend. Listen for a full guide to the Chicago Marathon, and how to make the most of your experience in the windy city!


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Oct 03, 202301:04:54
EP. 89 - The Tempo Run & How it Benefits Your Training!

EP. 89 - The Tempo Run & How it Benefits Your Training!

There is no better workout to develop your endurance strength than the tempo run. From 5K to marathon, every training program should use it to the athlete’s advantage.


This week’s episode explains all that tempo running entails, and how you can use it at each stage of your training to develop speed and endurance. 


Listen to learn about the different forms of tempo running, how specific goals require different tempo workouts, when to integrate tempo sessions into your training, and how your body will adapt to faster running.


Use this knowledge to leverage tempo running to your advantage, and know that your hard work will produce great results!


DOWNLOAD A CUSTOM TRAINING PLAN:

Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content. 


LINKS:

Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ 

The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Sep 28, 202301:16:29
EP. 88 - What's Normal, What's Not Normal in TAPER?!

EP. 88 - What's Normal, What's Not Normal in TAPER?!

Tapering into a big race can throw your body and mind for a loop! Which makes it all the more important to brief yourself on what to expect, as well as what to look out for during this ever-important period.


This edition of “What’s Normal, What’s Not Normal” gives you all the details on how to taper most effectively, while subsequently minimizing the downsides! Hear how to proactively manage the mental side of a taper, what it takes to ready your body for race day, and how the taper experience can differ across training types and race distances. 


You can also listen to Episode 83 of the podcast, where we discuss “What’s Normal & What’s Not Normal in Training?!”


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


DONATE TO THE PODCAST:

If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 


DOWNLOAD AN ELEVATE TRAINING PLAN:

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


LINKS:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 


MUSIC:

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Sep 21, 202350:09
EP. 87 - How to Fuel Your Way Through Training & Racing with Meghann Featherstun

EP. 87 - How to Fuel Your Way Through Training & Racing with Meghann Featherstun

Food is fuel, right? But what kind of fuel is best for our lives as runners? And perhaps most importantly, how do we integrate great nutritional choices into our busy lives?


It doesn’t seem like there are many simple answers in the world of nutrition… at least not until you hear from today’s guest!


Meghann Featherstun is a Sports Nutritionist, entrepreneur, athlete, mom, and so much more. 


In this week’s episode, she joins the podcast to discuss why nutrition is such a crucial component to lasting enjoyment and success in running, and how to maximize every opportunity to fuel well for performance and recovery.


Meghann shares insight into: 

  • Why all carbs aren't created equal, and how to fuel appropriately with both simple and complex carbohydrates.
  • Carb loading tips for athletes to maximize race day performance.
  • Why caloric and carbohydrate intake recommendations aren’t dependent on ability-level, and how to use intensity as a key measuring stick for your fueling strategy.
  • How protein supports the body’s ability to perform and recover, plus why you should establish a goal amount of protein to consume with each meal.
  • Why hydration is a 'make or break' aspect of your performance, along with key signs of dehydration in your training and daily life.


Thank you so much to Meghann for joining the podcast. We are confident that this episode will provide you with countless value-adds for all your running pursuits. If you don’t already, connect with Meghann and her content using the links below!


Follow Meghann - https://www.instagram.com/featherstonenutrition/

Featherstone Nutrition - https://www.featherstonenutrition.com/


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options. 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ 

Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 


Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Sep 14, 202354:28
EP. 86 - 10 Tips to Qualify For the Boston Marathon & How to Know You’re Ready

EP. 86 - 10 Tips to Qualify For the Boston Marathon & How to Know You’re Ready

With the Boston Marathon qualifying window closing in a few days, you may have already BQ’d - and if you have, you might be wondering what’s next. If you haven’t qualified, you may have your eyes set on racing Boston in 2025, perhaps by qualifying with a big race this Fall! 


No matter what your timeline looks like, this week’s episode is your guide to qualifying and making the most of the opportunity that awaits you! We breakdown how to backwards plan from your goal race to the present day, ensuring you can train strong and run fast. 


We also offer the following 10 tips to achieve your qualifying time: 

  1. Take your easy days easier. 

  2. Find a consistent running routine by developing a schedule that works for you. 

  3. Recover hard by focusing on sleep, nutrition, cross-training, and other impactful methods of rejuvenation from your training.

  4. Take your training to the next level by adding a new stressor.

  5. Train where you’re at and don’t overrun paces. Aim to achieve the specific and unique goals of each workout.

  6. Emphasize nutrition and consider adding an extra carb serving to a meal or two per day, for good measure! 

  7. Train and race the shorter distances for speed development.

  8. Strength train to become a stronger, more injury resistant runner. 

  9. Be selective about your goal race and your best opportunity to achieve a Boston qualifying time.

  10. Give yourself time and grace throughout the process.


We hope all of the information provided in this episode helps you to train smart and achieve your greatest goals in the coming months and years!


Interested in learning more on the topics discussed in today’s episode? Check out past episodes of the podcast:

Episode 25 - The Benefits of Easy Running & How it Will Make You Faster

Episode 30 - The Key to Better Running

Episode 50 - Training Like An Elite w/ Nell Rojas

Episode 70 - Everything You Need to Know Now to PR in the Fall


For more information on qualifying and registering for the Boston Marathon, go here: https://www.baa.org/races/boston-marathon/enter/registration  


Plus! Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Check out the Downloadable Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Sep 07, 202301:16:57
EP. 85 - The Power of Planning & A Place For Spontaneity in Training!

EP. 85 - The Power of Planning & A Place For Spontaneity in Training!

Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 


Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Aug 31, 202352:56
EP. 84 - Mindset Tips & Takeaways | The Leadville Trail 100 Run

EP. 84 - Mindset Tips & Takeaways | The Leadville Trail 100 Run

A 100 mile race can apply to all other aspects of running and life. Today’s episode is about the takeaways of this year’s running of the Leadville 100 and how every runner can learn from the approach and fortitude for a race of this magnitude. 


We believe this discussion will provide you a greater understanding of how to achieve all that you set your mind on.


Interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


Want to learn more about the Leadville 100? Go here: https://www.leadvilleraceseries.com/run/leadvilletrail100run/ 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Aug 24, 202355:08
EP. 83 - What’s Normal and Not Normal During Training?!

EP. 83 - What’s Normal and Not Normal During Training?!

There’s a lot to learn about training - and often, the only way to understand what is “normal” and “not normal” is through trial-and-error. But, this week’s episode may save you some time, as we dive into the aspects of your training that are both unique to you, and common among other athletes!


Ultimately, every training cycle, goal distance, and life circumstance are different, but with these factors at play, you as the athlete get to uncover so much about yourself, as well as how to develop your body and mind through the experience.


Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Aug 18, 202301:03:10
EP. 82 - Half Marathon Training & Racing Tips to Run Strong and Happy!

EP. 82 - Half Marathon Training & Racing Tips to Run Strong and Happy!

Today, we go in-detail on one of the most fun distances to race: the half marathon! Learn how to run your first half, or PR your next attempt, using these training and racing strategies. 


Key discussion topics include: 

  • Half marathon workouts for your next training block.
  • Pacing strategies for this specific distance. 
  • Intra race nutrition considerations.
  • How to make the most of a half marathon in your running schedule.


Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! 


Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options. 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 


Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Aug 10, 202356:43
EP. 81 - Your Running & Training Questions, Answered!

EP. 81 - Your Running & Training Questions, Answered!

This week, we answer the most asked questions in the world of running and mindset!


In order, we discuss the following:

  1. If you are just starting or want to keep it simple, what are 2-3 types of runs to focus on?
  2. Heart Rate! How to manage it and the mindset when you’re starting at the bottom (or over again) after an injury or long illness.
  3. Ideas on a strong mindset during long and tough marathon effort workouts?
  4. Mindset on race day, and how to get over running “fast”, specifically short distance racing?
  5. Favorite workout(s) for putting speed back in your legs?
  6. When do you strength train? After/on long run days? Easy run days? Why? 
  7. Currently in marathon training and my marathon pace feels so hard. When should it feel easier? 
  8. Best racing shoes? What to look for in different race distances?


Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. 


Listen to Next: 

EP. 25 - The Benefits of Easy Running

EP. 47 - Mental Strength Training for Runners

EP. 50: Training Like an Elite w/ Nell Rojas

EP. 57 - Why Heart Rate Training? Guest Elisabeth Scott


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Aug 03, 202301:13:50
EP. 80 - How to Adapt to the Heat | Make the Most of Summer Training

EP. 80 - How to Adapt to the Heat | Make the Most of Summer Training

Training in the heat, for many, is unavoidable in the summer. Fortunately, there are numerous benefits to the stimulus provided by these conditions.


This episode is an in-depth discussion around the benefits, drawbacks, and practical tips to warm weather running. So, whether you are hesitant to run in the sun, or feel like a seasoned pro, you can better understand the impact of heat on your body!


Key topics of discussion include: 

  • The physiological benefits of training in the heat.
  • How to balance the added stress of heat adaptation to your training.
  • Why heat acclimatization makes you more fit for race season.
  • Safety tips for running in the summer.


Throughout the episode, we draw upon numerous resources of information surrounding this well-studied topic. Many of which you can reference below. 

  1. How Do We Acclimate to Heat?
  2. What is Temperature Regulation?
  3. The Effect of Heat on Athletic Performance
  4. Exercise Performance, Adaptation, & Maladaptation to Heat Stress


Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jul 27, 202359:09
EP. 79 - Back to Basics | Key Components Missing From Your Training
Jul 20, 202301:08:16
EP. 78 - Major Marathons | How to Qualify, Prepare, & Run a Strong Race

EP. 78 - Major Marathons | How to Qualify, Prepare, & Run a Strong Race

This week we are discussing the ins and outs of the 6 major marathons! From qualifying standards and the differentiating factors of these large-scale events, to experience-based tips for running a successful race. 


Whether you’re looking to get a lottery bid, partner with a charity, or qualify by achieving a time-standard, the major marathon experience is special. This episode is for anyone who wants to learn more about major marathoning, whether you plan to run one this season or years down the road!


Key points of discussion include: 

  • How to qualify or gain admission to each of the 6 major races.
  • Things to consider in deciding to run a major marathon. 
  • Why patience and consistency are the most important factors in your training - for any race. 


Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. 


If you enjoy the podcast, please share on social media and leave a review through your preferred listening platform. Until next week, happy running!


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jul 13, 202355:53
EP. 77 - Lifting For Runners | What You Need to Know

EP. 77 - Lifting For Runners | What You Need to Know

There are countless benefits that strength training has to offer for both general health and performance. This week’s episode explains why you should lift weights as a runner, and tips for making ‘more’ training fit into your weekly schedule. 


Key discussion points include: 

  • The positive outcomes of lifting for everyone, runners included.

  • How to incorporate strength training into your already busy schedule.

  • What it takes to begin strength training as a beginner. 

  • Why identifying individual wants and needs to inform your approach in the gym is important.

Like all areas of fitness, there is no ‘one size fits all’ approach to strength training. So whether you’re starting from the beginning or building on a strong base of lifting experience, you must be prepared to experiment for the best results over time.


In this practice, you will see the payoff in performance, injury resilience, and functional abilities as an athlete. 


Listen, learn, and apply to elevate your running through strength training!


Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jul 06, 202356:58
EP. 76 - Can Runners Have Quality AND Quantity in Training?

EP. 76 - Can Runners Have Quality AND Quantity in Training?

For many runners, high mileage and quality don’t often blend well. Today’s episode is a discussion around why that is the case, and how you can combine the two for greater training and results!


We discuss the benefits of high-mileage and why so many runners strive to increase training mileage on a consistent basis. Additionally, we explain what ‘quality’ means for your training and how to strike the proper balance of time and effort.


From the athlete and coaches perspective, we consider the signs indicating whether you should focus on quantity of mileage, quality of training, and the possibility of balancing both as part of the growth equation. 


As referenced during the episode, check out our discussion with Running Explained Elizabeth Scott for an in-depth understanding of the role of easy running and quality mileage in your training: 

Episode 57: Why Heart Rate Training? - https://spotifyanchor-web.app.link/e/ap0VnDvX0Ab 


Thank you for listening to this week’s episode!


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jun 29, 202301:04:39
EP. 75 - Hydration: The Secret Weapon You’re Missing
Jun 23, 202335:44
EP. 74 - Running Towards Urgency | Supporting @aliontherun1 (Ali Feller)
Jun 22, 202346:35
EP. 73 - 5 Steps for Achieving Your Running Goals

EP. 73 - 5 Steps for Achieving Your Running Goals

Goals are great, but they’re nothing without the right plan to achieve them. Today’s episode is intended to give you the roadmap to training for (and accomplishing) your Fall or end of year running goals!


In 5 simple steps, you will gain more clarity for the outcome you hope to achieve, as well as the actions you should take in training.


The steps for success include: 

  1. Establishing a plan and strategy that sets you up for success.
  2. Creating process goals to pursue throughout the training cycle.
  3. Using past performance to inform future training. 
  4. Acting out your performance standards to best prepare for race day.
  5. Setting a realistic, measurable outcome goal to achieve.


Through the lens of athlete and coach, we explain the importance of each step - and how you can take big action for an even greater achievement! Enjoy this episode? Let us know by sharing your goals with us, so we can best support you with future podcasts and social media content!


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. 


If you enjoy the show, be sure to leave a review (and maybe even share with a friend) as this helps the podcast grow and reach more runners, like yourself!


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jun 15, 202301:03:21
EP. 72 - The Benefits of Consistency & How to be More Disciplined

EP. 72 - The Benefits of Consistency & How to be More Disciplined

Consistency is one rule that will ensure success in running and life. It has a compounding effect, where today's investments offer an accumulating return over time. But, consistent action is hard. Life gets in the way and we fail to uphold the agreements we've previously made with ourselves. How can we be more consistent to achieve greater results?


This episode will help you to achieve a more consistent approach to your goals by understanding what you value, how to live with more discipline, and how to build systems for success.


This episode will take a deep dive into:

  • Why consistency works.
  • The specific benefits of consistency to your mind and body.
  • How consistency eliminates self-doubt.
  • Tips for applying consistency to your training.


Consistency is a mindset. A belief system you adopt as the only path worth pursuing. A life that prioritizes consistent action places more weight on the little steps than the big goal. Because without each step, there is no progress - no journey. Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jun 08, 202356:16
EP. 71 - Run Stronger & Perform Better | The "Push" and "Pull" of Training

EP. 71 - Run Stronger & Perform Better | The "Push" and "Pull" of Training

Across day-to-day training, key workouts, and the moments you choose to race, there is a significant difference between the PUSH (a designated period of sacrifice, focus, and intentionality towards a goal) and PULL (periods of less intensity in the demands of training and the specificity of goals).


Notably, making the right call of when to push forward or pull back can have a significant impact on the progress made within a training cycle, and the achievement of a goal. This episode is a deep dive into the factors that must inform that important decision. 


From the individual stressors placed on body and mind, to the factors that most notably separate these two approaches, we provide you with the information necessary to train smarter, healthier, and more meaningfully. 


Key points of discussion include: 

  • The unique demands of stress needed for an athlete’s progression.
  • How extended periods of stress - without the proper recovery - can lead to burnout and underperformance.
  • The variables at play in the decision-making of an athlete for when to push forward or pull back.


Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! 


Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. 


Podcast Resources:

Elevate Your Running - https://elevateyourrunning.com/ 

The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running 

Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ 

Connect w/ Austin - https://www.instagram.com/austinmyers12/ 


Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

Jun 01, 202301:13:47
EP. 70 - Everything You Need to Know Now to PR in the Fall

EP. 70 - Everything You Need to Know Now to PR in the Fall

Just because you’re months out from a race - doesn’t make the training you’re doing now any less critical. There’s important work that you can do in the coming weeks and months to ensure that you are ready for a successful race this Fall!


Today’s episode overviews the early stages of a training cycle and how you can show up as your best self, mentally and physically, for a continued journey of progress.


What an athlete can do right now:

  1. Focus on building a solid base and foundation for training.

  2. Set a clear, measurable goal for yourself. 

  3. Identify the systems, support, and strategy to help you in training.

  4. Be patient and take it day by day (especially early on)!

Whether you already have a goal race in mind or simply want to see continued progress in training, this episode will support your approach and ensure that you take the necessary steps forward. 


Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! 


Every Thursday, new releases of the Elevate Your Running Podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. 


Podcast Resources:

Elevate Your Running

The Feed

Connect w/ Sara

Connect w/ Austin

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

May 25, 202301:01:31
EP. 69 - Peak Performance Strategies For Achieving Your Full Potential

EP. 69 - Peak Performance Strategies For Achieving Your Full Potential

How much can be achieved if we truly set our minds to the work of improvement and performance? Let this episode serve as a guide for establishing important peak performance concepts and the tangible practices you can implement to maximize your potential.


Key ideas of the episode include:

  • How to approach potential differently based on the ideas of “macro” and “micro.”
  • A definition of “deliberate practice” and the importance of this strategy on performance.
  • Five ways to maximize your potential in the long term.
  • Three shifts that you can make to perform better on race day.


Your potential as a runner - and, for that matter, a human - is not “fixed,” meaning that you have a say in how far you push what is possible - and that you have the ability to express this potential in the world.


Many of the concepts of this episode were drawn from two great books linked below. Check them out for more information on these topics and further insight into the science of performance.


Recommended Readings:

Peak: Secrets from the New Science of Expertise

Peak Performance: Elevate Your Game, Avoid Burnout, & Thrive w/ the New Science of Success


New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, leave a review on the platform you’re listening on, and connect with us on social media!


Podcast Resources:

Elevate Your Running

The Feed

Connect w/ Sara

Connect w/ Austin

Track: Chicago — Jey Co [Audio Library Release]

Music provided by Audio Library Plus

Watch: https://youtu.be/MNbfbvZR10A

Free Download / Stream: https://alplus.io/chicago

May 18, 202301:04:06
EP. 68 - The Benefits of Hill Training & How it Will Make You Stronger
May 11, 202359:52
EP. 67 - Boston Marathon Recap: Everything You Need to Know
May 04, 202301:10:25