RUNWITHALLI LIVE

Coach Alli
  • 2.3 (3)
  • Mental Health
  • Updated Weekly

If you are thinking about running for the first time or looking to train for a Marathon without getting injured, you’re in the right place. Welcome to the RUNWITHALLI LIVE Podcast. I bring together special guests to share how they find their victories through running. Show guests consist of runners from your busy mom to the elite athlete to fitness professionals and even specialty doctors in the space. These guests share their experiences and provide insight and advice on setting yourself up to run successfully for life through their own experiences and stories. Thanks to the industry leaders I’ve hosted on my podcast for making it possible to become the coach I am today. Being a RUNWITHALLI believer means understanding the holistic approach to running as a lifestyle. It’s not just about the fitness aspect. It’s the holistic approach from training, nutrition, recovery, headspace, and making time for your friends and family matters. Stop being so hard on yourself! Tune in weekly for new motivational episodes to inspire you to find your victory running too. We’re in this together! Thank you for joining me on the RUNWITHALLI LIVE Podcast!

  1. 1h ago

    EPISODE #174: Fueling, Balance & Breaking Through with Pro Runner Rachael Rudel

    On this special episode of RUNWITHALLI LIVE, Coach Alli sits down with professional runner Rachael Rudel for an honest conversation about her breakthrough year in running, balancing professional competition with a full-time career, changing the way she trains and fuels, prioritizing mental health, and learning what it means to pursue big goals while still building a full life outside of the sport. Rachael works full-time in tech while competing professionally. After connecting with coach David Roche earlier this year, her training approach changed significantly. She went from relatively low mileage with multiple hard workouts and frequent racing to higher volume, more consistency, fewer all-out sessions, doubles, cross-training, and a more intentional approach to when and how she races. BUT, some of the biggest changes have happened outside of the workouts. FUELING MORE & REBUILDING HER RELATIONSHIP WITH FOOD Rachael vulnerably opens up about being diagnosed with celiac disease at a young age and how trying to manage her health eventually contributed to restrictive behaviors and an eating disorder. She shares how her relationship with food has evolved and why fueling MORE, including increasing carbohydrates, has become an important part of supporting the athlete she is today. The conversation is an important reminder that performance nutrition isn’t simply about what makes you faster. It’s also about supporting your health, recovery, training, and relationship with food along the way! And yes. We get into her homemade gluten-free sourdough, too. She still owes me her recipe! 😂 BALANCING A FULL-TIME CAREER WITH PROFESSIONAL RUNNING Rachael isn’t only training and racing at an incredibly high level. She’s doing it while working full-time! It's POSSIBLE, friends! She talks about early mornings, doubles, traveling to races, managing work demands, and why effort-based training helps her adapt to how she actually feels on a given day. We also discuss something ambitious athletes can easily overlook. I emphasize this a lot to my athletes, too! Stress is stress. Training, racing, work, travel, and life all demand a lot from the body. Rachael shares how she has become more intentional about recovery and recognizing when her body is asking her to stop. CHASING BIG GOALS WITHOUT MAKING RUNNING YOUR IDENTITY One of my favorite parts of this conversation comes when Rachael talks about the work she was doing long before this breakthrough season. For years, she was working on her mental health, building a career, investing in her relationships and community, and learning that running is something she does and isn’t who she is. That foundation has helped shape the athlete we’re seeing today, and I absolutely love this and Rachael's openness to sharing this and more.  She openly shares with me more about the distances that scare her, why the 5K makes her nervous, what intimidates her about eventually racing a marathon, and why she and David are focusing on developing her speed before moving up in distance. Even with the podiums and professional racing opportunities, she says she’d still wake up and run if all of that disappeared! AH-MAZINGGG! She genuinely loves the sport, and Rachael’s energy is absolutely contagious. I cannot wait to meet her in person in NYC around the marathon, where she’ll be racing the Abbott Dash to the Finish Line 5K in NYC next month! She is such a genuine person, super kind, funny, optimistic, and full of an unmatched energy that you can’t help but feel. I’m so excited to see what she does next! EPISODE TIMESTAMPS 00:00 — Welcome to RUNWITHALLI LIVE & meet Rachael Rudel 01:13 — Balancing professional running with a full-time career 01:47 — Rachael’s career in tech & what she does outside of running 02:58 — From running for fun to competing professionally 03:19 — Deciding to see how good she could become 03:36 — Beginning to work with coach David Roche 04:19 — Why David told Rachael he could “redevelop” her as an athlete 05:50 — How Rachael used to train: three hard workouts & lower mileage 06:53 — Racing frequently without much strategy or recovery 07:10 — The major changes to Rachael’s training 07:38 — Nearly doubling her mileage, adding doubles & keeping cross-training 09:03 — Why individualized coaching matters 10:05 — Consistency, quality training & trusting the process 10:40 — Eating more and fueling more during training 11:08 — Carbohydrates, female athletes & fueling for performance 12:16 — Rachael opens up about her history with celiac disease 13:05 — Her complicated relationship with carbohydrates 13:50 — How fear around food contributed to disordered eating 14:56 — When trying to “get healthy” became unhealthy 15:30 — Rebuilding her relationship with food 15:51 — Moving away from restrictive nutrition messaging 17:23 — Burgers, food freedom & pre-race choices 18:09 — Traveling with celiac disease 18:18 — Homemade gluten-free sourdough 19:21 — How much gluten-free options have changed over the years 20:06 — Why she started making her own bread 21:54 — Success after winning the 20K & navigating what comes next 23:00 — Balancing running success with the demands of everyday life 25:01 — Why Rachael uses effort-based workouts 25:53 — Work stress, training stress & why MORE isn’t always better 26:19 — What racing hard actually takes out of the body 26:46 — The B.A.A. 10K & realizing she may have raced one too many times 27:46 — When her body finally told her: STOP 28:10 — Why the 5K terrifies Rachael 28:37 — Does she actually WANT to run a marathon? 28:59 — What scares her most about 26.2 29:29 — Marathon times, expectations & the OTQ 31:09 — What Rachael learned from racing the 20K distance 31:16 — Her “David debut” races 32:43 — Why her eventual marathon debut needs to be HILLY 33:00 — Developing speed before moving up to the marathon 33:32 — Wanting to keep racing shorter distances even after moving up 34:10 — 5K vs. 10K vs. 20K: different kinds of race-day pain 35:04 — What has REALLY shaped Rachael’s success 35:23 — Mental health & separating sport from identity 35:39 — The importance of community 36:18 — How having a coach and teammates has changed her running 37:19 — Building a full life outside of the sport 37:41 — Finding the people who genuinely support you 38:35 — Would Rachael still run without podiums, races or pro status? 39:07 — Waking up at 4 AM, doubles & why she’d do it anyway 39:47 — Why Rachael genuinely loves running 39:57 — Running as “coffee dates” with friends 40:58 — Trail running as Rachael’s happy place 41:19 — What she’s most excited about for the Trials 41:30 — Returning to the track & taking on the 10K 41:53 — Why Rachael said YES to RUNWITHALLI LIVE 43:52 — Closing thoughts & what’s ahead TAKEAWAY Rachael’s story reminds us that breakthroughs rarely come from ONE magical workout, race, or change. Her growth has included training differently, fueling more, trusting her coach, recovering intentionally, taking care of her mental health, building a career, surrounding herself with people she loves, and giving herself permission to see where running can take her. I truly loved Rachael’s openness throughout this conversation. She’s incredibly talented, but what stood out to me even more was her willingness to talk honestly about the parts of her journey that haven’t been linear! From her relationship with food and health to navigating work, stress, expectations, and the changing identity that can come with success. Despite everything she’s accomplishing, she continues to come back to something she loves, and that doesn't define WHO she is. Rachael is genuine, FUN, incredibly driven, and clearly just gett Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #174: Fueling, Balance & Breaking Through with Pro Runner Rachael Rudel

  2. 4d ago

    EPISODE #173: Running, Racing & Finding Your Community with Lou Barrios

    On this episode of RUNWITHALLI LIVE, Coach Alli sits down with fellow San Diego runner Lou Barrios for an honest and FUN conversation about running, racing, community, ambitious goals, and learning how to enjoy the process along the way. Lou grew up running cross-country and eventually stepped away from the sport for more than a decade after years of structured training. His return to running came with a completely different perspective, learning more about the sport, and figuring out how to chase faster times without losing the FUN that made him love racing in the first place. Lou shares his experience running his first Boston Marathon, which didn’t unfold the way he hoped from a performance standpoint but became something much bigger when he reflected on having his parents there to experience it with him. FROM RACING EVERY WORKOUT TO TRAINING WITH PURPOSE One of the biggest lessons Lou has learned is that you don’t need to race every run. When Lou first started running, practically EVERYTHING became a competition. Easy runs, hills, intervals, repeats. If there was someone next to him, he wanted to race them. Looking back, he realized he was often better in workouts than he was on race day because he was showing up to races already tired. Today, his approach looks very different. Lou talks about slowing down his easy days, respecting recovery, learning the purpose behind different types of training, and understanding that simply doing MORE doesn’t automatically make you a better runner. FINDING COMMUNITY THROUGH RUNNING Lou also shares his experience living a trans-border life between San Diego and Tijuana and discovering a running community in Tijuana that he didn’t initially know existed. From public tracks filled with runners spanning generations to local races and teams, that community helped bring him back to the sport after years away. We also talk about the rise of run clubs and why running can create connections between people who otherwise may have never met. Whether someone is chasing a marathon PR, trying to finish their first half marathon, running a mile with friends, or simply showing up to a run club, there’s room for them in this sport. KEEPING RUNNING FUN WHILE CHASING BIG GOALS Lou is competitive. He LOVES racing. Rather than pretending otherwise, he’s learned how important it is to keep some of that excitement in his training. Sometimes that means replacing a workout with a 5K or simply getting on another starting line because racing is what lights him up. Lou also shares how his relationship with pre-race nerves has completely changed. As a younger runner, he hated the anxiety and butterflies that came before racing. After spending more than a decade away from the sport, he realized those nerves represented something pretty special. Caring deeply about something. Now, instead of wishing those butterflies away, he appreciates them. That might be one of my favorite takeaways from this conversation! EPISODE TIMESTAMPS 00:00 — Welcome to RUNWITHALLI LIVE & meet Lou Barrios 00:59 — Lou’s first Boston Marathon & why the experience became bigger than the finishing time 02:05 — There are so many reasons to run beyond the clock 03:17 — Chasing a New York City Marathon qualifying time 04:54 — The marathon mentality: celebrating a PR while still wanting more 05:57 — Meet Lou: living and running between San Diego & Tijuana 06:18 — Discovering Tijuana’s running community 07:09 — How running helped bring Lou back to the sport after stepping away 09:00 — The public track and running culture Lou discovered in Tijuana 10:30 — Running after high school and college & finding community as an adult 12:30 — The rise of run clubs and finding your people through running 15:00 — Why showing up to a new run club can feel intimidating 16:30 — Making running communities welcoming for runners of ALL abilities 19:00 — Why there are so many different reasons to be part of the running community 22:00 — How Lou first discovered cross-country 23:30 — When EVERY run and workout became a race 24:00 — Why racing workouts left Lou tired on actual race day 25:00 — Learning that harder and more aren’t always better 27:30 — Why Lou now keeps his easy runs EASY 29:30 — Protecting your quality workouts by respecting your easy days 30:30 — Chasing ambitious goals while keeping running fun 32:30 — Using a 5K race as part of training 34:30 — Why Lou genuinely LOVES racing 35:30 — Track vs. road workouts & why Lou loves the track 37:25 — Rapid fire! 37:38 — The workout that makes Lou feel unstoppable 38:04 — “Running has taught me…” 38:17 — Why Lou said yes to RUNWITHALLI LIVE 39:26 — Plot twist: Lou’s favorite race distance isn’t the marathon 39:42 — Why the mile “hasn’t loved him back” 40:20 — Learning to embrace the pain and tactics of racing the mile 42:04 — Closing thoughts & where to follow Lou TAKEAWAY Running can be about PRs, qualifying times, workouts, splits, and chasing the next big goal, but it can also be about family, friendships, community, curiosity, and finding something that makes you feel truly alive. Lou’s story is also a great reminder that becoming a better runner doesn’t always mean running harder. Sometimes, it means learning when to slow down, when to recover, when to race, and when to forget about the clock and remember why you started doing this in the first place. I loved Lou’s genuine vulnerability and the way he shared his journey of becoming a wiser athlete, how his perspective has evolved over time, and how he continues to learn and grow through the sport. He’s a wonderful person, so much fun to talk to, and I’m excited to see what he does next! Remeber, whether you’re running your first mile or chasing a sub-2:40 marathon, there is NO PACE TOO SLOW!  Subscribe to RUNWITHALLI LIVE wherever you listen to your podcasts so you don’t miss upcoming conversations about running, training, performance, mindset, nutrition, and the people behind the miles. CONNECT WITH LOU: Instagram Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #173: Running, Racing & Finding Your Community with Lou Barrios

  3. Sep 24

    EPISODE #172: Carbs, Hydration & Performance Nutrition with Tom Coughlin

    In this episode of RUNWITHALLI LIVE, Coach Alli sits down with Tom Coughlin, Performance Nutritionist and SENR Practitioner, for a practical conversation about fueling for endurance performance. From everyday runners to elite athletes. About Tom Coughlin Tom is a Performance Nutritionist and SENR Practitioner based in Scotland. He has worked in elite sport for over a decade, helping athletes harness the power of nutrition to unlock their next level of performance. He currently consults for Scottish Rugby, British Curling, and a number of other international and Olympic athletes based across the UK and Europe. Tom is also an endurance athlete himself, progressing from his first 5K to marathons and now ultramarathons, which gives him firsthand insight into how important nutrition becomes as training demands increase. About This Episode Alli and Tom dive into how endurance fueling has evolved, why runners shouldn’t fear carbohydrates, and why fueling needs to be trained just like running itself. Tom explains how athletes can gradually increase carbohydrate intake, train the gut to tolerate more fuel, and move away from a one-size-fits-all approach. They also unpack hydration and electrolytes, including sweat rate, sodium loss, signs you may need to pay more attention to hydration, and why simply drinking more water doesn’t necessarily solve the problem. The conversation then goes beyond race-day nutrition to something every runner should hear: your everyday fueling matters, too. Tom explains why consistently meeting your energy, carbohydrate, protein, and fat needs can help you recover, stay healthy, complete your training, and ultimately perform better. They also discuss chronic underfueling, low energy availability and RED-S, including warning signs such as frequent illness, persistent fatigue, injury, stress fractures, and menstrual cycle disruption. Alli and Tom tackle the supplement world. Before chasing the newest performance product, Tom encourages athletes to master the fundamentals: carbohydrates, hydration, electrolytes, food quality, and, where appropriate, caffeine. Supplements can have a place, particularly when bloodwork identifies a specific need, but they shouldn’t replace the basics! As I like to say, stay away from the shiny objects, Tom agrees. Wholeheartedly.  Episode Chapters 00:00 — Welcome to RUNWITHALLI LIVE 01:15 — Meet Tom Coughlin 01:34 — Tom’s background in performance nutrition 03:30 — Why Tom became an endurance runner 04:20 — From 5Ks and marathons to ultrarunning 06:30 — Nutrition as an endurance athlete’s “secret weapon” 07:19 — How endurance fueling has evolved 07:44 — From 30g to 100g+ of carbohydrate per hour 08:17 — Glucose, fructose & modern fueling products 10:13 — Why some runners are afraid of eating more carbs 11:29 — Increasing carbohydrate intake gradually 12:24 — What Tom means by a “sensible carbohydrate strategy” 13:31 — Do everyday runners really need 110–120g of carbs per hour? 14:48 — Why fueling during exercise is a skill 15:35 — Train your fueling like you train your running 16:12 — Hydration, sweat rate & electrolytes 17:33 — A simple way to estimate fluid losses 18:16 — How to recognize if you’re a salty sweater 20:29 — Are runners undervaluing electrolytes? 21:32 — Tom’s take on Gatorade for endurance athletes 23:05 — What Tom wishes every marathon plan included 23:50 — Why day-to-day fueling matters 25:57 — What chronic underfueling can look like 26:45 — Low energy availability & RED-S 28:35 — Are performance supplements overhyped? 30:11 — Master the fundamentals before chasing supplements 31:36 — Iron, bloodwork & when supplementation may matter 33:22 — Why supplements need an evidence-informed reason 33:42 — Health and performance go hand-in-hand 34:08 — Why Tom joined RUNWITHALLI LIVE 35:17 — Tom’s upcoming 70K 35:49 — Final takeaways There isn’t one perfect carbohydrate, hydration, or electrolyte strategy that works for every runner. Start where you are, practice consistently, pay attention to how your body responds, and build a fueling strategy that supports the work you’re asking your body to do. I loved Tom’s genuine, compassionate, and holistic approach to nutrition and performance. He was such a pleasure to speak with, and I hope our paths cross in person someday soon! Whether we’re racing, spectating from the sidelines, or somewhere else in the running world! SUBSCRIBE to RUNWITHALLI LIVE, and share this episode with someone who believes there are no shortcuts to becoming the best version of yourself! Connect with Tom: InstagramLinkedInXWebsite Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #172: Carbs, Hydration & Performance Nutrition with Tom Coughlin

  4. Sep 7

    EPISODE #171: From Carnegie Hall to Heartbreak Hill: David Bailis on Mastering the Long Game

    Performing onstage and racing a marathon have much more in common than we'd think! According to professional guitarist and sub-three-hour marathoner David Bailis: discipline, consistency, humility, and a willingness to keep showing up. In this episode of RUNWITHALLI LIVE, David joins Coach Alli to discuss the intersection of music, running, fatherhood, and high achievement. He shares how he balances performing five nights a week in New York City with marathon training, family life, and hosting his own podcast. All while protecting the solitude running gives him. David also breaks down the training and fueling changes that helped him run his strongest Boston Marathon yet, including higher mileage, faster track sessions, fueling every 25 minutes, and taking a caffeinated gel before Heartbreak Hill. The result? A negative split, his fastest 5K at the end of the race, and a finish that left him smiling down Boylston Street. Episode Chapters 00:00 – Welcome to RUNWITHALLI LIVE 01:24 – Meet David Bailis: Musician, Marathoner, and Dad 03:01 – Why David Runs Without Music or Headphones 04:47 – Solo Running, Solitude, and a Demanding Schedule 06:31 – How Working With a Coach Changed His Training 08:08 – Running Seven Days and 80+ Miles per Week 09:36 – Why High Mileage Must Be Personalized 12:34 – Speed Work, Track Sessions, and Training Every Energy System 15:02 – David’s Biggest Running Weakness: Fueling 15:21 – The Strategy Behind His Breakthrough Boston Marathon 16:07 – Negative Splitting Boston and Finishing With His Fastest 5K 18:19 – Discipline, Consistency, and Loving the Process 20:39 – Do High Achievers Struggle to Appreciate the Present? 22:59 – There Is No Final Destination. Only the Journey 23:27 – The Life-Changing Lesson David Learned From Sonny Rollins 26:13 – Rapid-Fire: PR or Sold-Out Show? 26:49 – The One Marathon David Would Run Every Year 27:10 – His Dream Musician for a 20-Mile Long Run 28:10 – What Fatherhood Taught Him About Slowing Down 29:40 – How Slowing Your Reactions Can Help You Race 30:32 – “I’m Happiest When…” 31:02 – Why David Said Yes to RUNWITHALLI LIVE 31:24 – Final Takeaways and Closing We dive into a round of rapid-fire questions before wrapping up the episode, keeping the conversation fun, authentic, and genuine! What I enjoyed most about speaking with David was his authenticity and his true love for running, music, family, and the process of continually becoming a better version of himself! If you’re a runner, creative, parent, high achiever, or anyone trying to pursue big goals while staying present, this conversation is for YOU. SUBSCRIBE to RUNWITHALLI LIVE, and share this episode with someone who believes there are no shortcuts to becoming the best version of yourself! Connect with David: Instagram: @tourganic Instagram: @runnerspodium Website: davidbailis.com Buzzsprout - Let's get your podcast launched!Start for FREE Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #171: From Carnegie Hall to Heartbreak Hill: David Bailis on Mastering the Long Game

  5. Aug 24

    EPISODE #170: Why Hybrid Training Is Changing Fitness with STRIDE Fitness President & COO Anthony Badalian

    In this episode of RUNWITHALLI LIVE, Coach Alli sits down with Anthony Badalian, President and COO of STRIDE Fitness, for an inspiring conversation about the evolution of the fitness industry, hybrid training, community, and what it means to keep challenging yourself for life. Anthony shares his journey from his start in membership sales at 24 Hour Fitness nearly two decades ago to becoming a leader in the boutique fitness industry, including roles at Club Pilates and Rumble Boxing before joining STRIDE Fitness.  Together, Alli and Anthony discuss where fitness is headed and why the combination of running, strength training, recovery, technology, and community is becoming such a powerful way for people to pursue their goals. The conversation dives into the rise of hybrid training and competitions like HYROX, why strength and endurance complement each other, and how data from wearable technology and body composition assessments can help people measure progress and stay accountable. They also explore the importance of great coaching, creating a sense of belonging, recovery, nutrition, and building fitness experiences that extend beyond the four walls of a studio. Whether you're a runner looking to incorporate more strength training, curious about HYROX, working toward your next fitness goal, or simply trying to become a healthier, stronger version of yourself, this episode is packed with insights and encouragement to remind you that the hardest part is often just getting started! Episode Chapters 00:00 – Welcome to RUNWITHALLI LIVE 01:07 – Meet Anthony Badalian: President & COO of STRIDE Fitness 01:36 – Starting in membership sales at 24 Hour Fitness 03:10 – Moving from big-box gyms into boutique fitness 03:36 – Leadership at Club Pilates and Rumble Boxing 04:25 – Joining STRIDE and building where fitness is going 06:54 – Why Anthony believes hybrid training is the future of fitness 08:06 – Consistency, variety, and why community keeps people coming back 10:06 – Using wearable technology and data to track progress 11:39 – Why belonging is so powerful in boutique fitness 12:20 – HYROX, marathons, Ironmans, and the growth of fitness communities 14:38 – How STRIDE coaches make every fitness level feel included 16:40 – Why the energy of a coach can change someone's entire experience 17:47 – Why the coach is the icon of the class 20:55 – Anthony's own relationship with running and competition 21:44 – Me vs. me 22:23 – Why Anthony is competing for life 24:30 – Where STRIDE Fitness is headed next 25:18 – Building recovery into the fitness experience 26:39 – Open studio concepts, innovation, and evolving with members 27:42 – Creating a more holistic approach to fitness 28:33 – Why nutrition is another important piece of the puzzle 29:37 – The biggest misconception about hybrid training 30:02 – Why getting started is the biggest step 31:20 – How strength and endurance complement each other 32:03 – Why Anthony said yes to RUNWITHALLI LIVE 32:52 – Final takeaways & closing thoughts Anthony's journey spans nearly two decades in the fitness industry and is a powerful reminder that fitness continues to evolve, but some of the things that matter most remain the same. Consistency, community, great coaching, and the willingness to keep challenging yourself. In this episode, he shares why running and strength training don't have to exist in separate worlds and how hybrid training can help people build strength, endurance, confidence, and a fitness routine they genuinely want to stick with. Fun fact: Anthony may be the President and COO of STRIDE Fitness, but he's also developed his own love for running over the past few years! Rather than needing a race or finish line to motivate him, Anthony describes his approach as me versus me. He is training for life and chasing his best self! FINAL THOUGHTS Whether you're chasing a marathon PR, considering HYROX, adding strength training to your running routine, or simply trying to become a little healthier and stronger than you were yesterday, this conversation is a reminder that you don't have to be ready to begin. You just have to start. Walk before you run. Start with lighter weights. Build your endurance. Learn what your body can do! Keep showing up, surround yourself with people who encourage you, and focus on becoming 1% better every day. At the end of the day, the most important competition might just be YOU vs. YOU. That's what fitness is truly all about. Share this episode with a friend, colleague, or training partner who needs to hear it! Connect with Anthony Badalian/STRIDE: Instagram Facebook LinkedIn Company Website Franchise Website Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #170: Why Hybrid Training Is Changing Fitness with STRIDE Fitness President & COO Anthony Badalian

  6. Aug 3

    EPISODE #169: From Disordered Eating to Running Strong: Fueling for Performance with Nicole Dobransky

    In this episode of RUNWITHALLI LIVE, Coach Alli sits down with Nicole Dobransky, run coach, certified endurance nutrition coach, and founder of Run Fuel Coaching for an honest conversation about nutrition, performance, and helping women thrive both on and off the run. Nicole shares her inspiring journey from struggling with weight and disordered eating to building a healthier relationship with food, fitness, and running. Together, Alli and Nicole discuss why proper fueling is essential for performance, recovery, longevity, and overall health, especially for women over 35 balancing careers, family, and ambitious running goals. The conversation dives into Nicole's coaching philosophy, her Run Fuel program, and how sustainable nutrition habits can lead to improved race performance, increased confidence, and positive changes in body composition without restrictive dieting. They also explore the importance of strength training, realistic goal setting, and embracing the season of life you're in while continuing to pursue your big running dreams. Whether you're training for your first 5K, chasing a marathon PR, or simply looking to build a healthier relationship with food and exercise, this episode is packed with practical advice and encouragement to help you become a stronger, healthier runner! Episode Chapters 00:00 – Welcome to RUNWITHALLI LIVE 01:07 – How Alli & Nicole met through the San Diego running community 02:37 – Meet Nicole Dobransky: Run Coach & Endurance, Nutrition Coach 03:23 – Nicole's running journey, P90X, and becoming a coach 06:09 – Childhood struggles with weight and body image 07:57 – Overcoming disordered eating and transforming her relationship with food 11:30 – Learning to fuel for performance instead of restriction 14:50 – Finding the right balance between running and strength training 16:04 – Why Nicole specializes in coaching women over 35 20:07 – Balancing running, family life, work, and real-world schedules 24:20 – Effort-based training vs. pace-based training 28:00 – The philosophy behind the Run Fuel Program 28:40 – Client success story: losing weight while getting faster 30:32 – From a 1:52 to a 1:45 half marathon, and chasing Boston 31:15 – Can you lose weight while training? The truth about fueling runners 34:15 – Where to connect with Nicole & final takeaways Nicole's journey from disordered eating to endurance coaching is a powerful reminder that lasting change comes from balance and consistency in having it. Not restriction! In this episode, she shares how prioritizing proper fueling, recovery, and sustainable training can help you perform at your best, feel your best, and confidently navigate the realities of work, family, and everyday life! Fun fact: I met Nicole while working the RunWithAlli® booth at the Rock 'n' Roll San Diego Expo this past June! Our mutual friend, Jen Steele, introduced us, and we instantly connected. Fast forward about a month, and we're sitting down to share our passion for running, coaching, nutrition, and empowering women over 35 to become stronger, healthier, and more confident runners. FINAL THOUGHTS Whether you're chasing your first marathon, balancing training around work and family, or simply wondering if your best running is still ahead of you, this conversation is a reminder that it is through proper consistency, balance, and having fun in YOUR process! And remember, there’s no pace too slow! Share this episode with a training partner who needs to hear it! Connect with Nicole Dobransky: InstagramCoachingRunner Rising PodcastThank you for being here. I appreciate you! Buzzsprout - Let's get your podcast launched!Start for FREE Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #169: From Disordered Eating to Running Strong: Fueling for Performance with Nicole Dobransky

  7. Jun 29

    EPISODE #168: She Didn't Peak in College. She Peaked in Her 30s | Alana Levy's Journey to the Olympic Marathon Trials

    What if your biggest breakthrough came years after you thought your competitive running career was behind you? This week on RUNWITHALLI LIVE, I'm joined by Alana Levy, my fellow Horace Greeley High School alum, a 2028 U.S. Olympic Marathon Trials qualifier, and one of New York City's top marathoners. Alana is a Product Manager by trade, an incredible human, and someone who proves that your best running may still be ahead of you. After stepping away from competitive running following college, Alana never imagined she'd eventually qualify for the Olympic Trials. Yet through years of consistency, patience, and trusting the process, she progressed from a 2:59 marathon to a 2:48, then a 2:40, and ultimately a 2:34 marathon to earn her first Olympic Trials qualifier. All while working full-time. In this episode, we dive into what it takes to balance ambition, career, and elite performance without losing sight of why you started running in the first place. WHAT WE COVER: 00:00 Welcome to RUNWITHALLI LIVE 00:01 Meet Olympic Trials Qualifier Alana Levy 02:02 Why She Stepped Away from Competitive Running 04:55 Running Faster in Her 30s Than Ever Before 05:21 Breaking 17 Minutes in the 5K 10:37 Joining Brooklyn Track Club Changed Everything 13:28 How She Improved from 2:59 to 2:34 16:35 Recovery, Nutrition & Training Evolution 19:18 The Power of Patience in Running 22:05 Letting Go of Fear & Racing for Yourself 24:46 Rapid Fire: Sacrifices, Joy & Daily Habits 27:46 Garmin, WHOOP & Nutrition Habits 30:40 Balancing Tech & Elite Marathon Training 33:46 Alana's Most Controversial Running Opinion 36:20 Advice for Runners with Big Goals 39:10 Final Thoughts Alana's story is proof that progress doesn't have an expiration date. She is far from slowing down and continues to inspire me, and I know she'll inspire many of you listening as well! Fun fact: I was the captain of our varsity swim team, and Alana was the track star when we graduated from Horace Greeley High School in Chappaqua, New York, in 2007. Nearly two decades later, our paths have crossed again through running and the incredible community this sport creates. It truly is one of my favorite parts of running and how it has a way of bringing people back together. And no, we are NOT old! FINAL THOUGHTS Whether you're chasing your first marathon, hoping to qualify for Boston, balancing training around work and family, or simply wondering if your best running is still ahead of you, this conversation is a reminder that consistency compounds, patience pays off, and extraordinary results often come much later than we expect. If you've ever questioned whether you're too late to improve, this episode is for YOU! And remember, there’s no pace too slow! Share this episode with a training partner who needs to hear it! Connect with Alana Levy: InstagramAnd take ONE thing from this episode and apply it to your next run. Thank you for being here. I appreciate you! Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletterFree community with free weekly resources → Discord Buzzsprout - Let's get your podcast launched!Start for FREE Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #168: She Didn't Peak in College. She Peaked in Her 30s | Alana Levy's Journey to the Olympic Marathon Trials

  8. Jun 16

    EPISODE #167: The Mental Side of Running: Patience, Confidence & Performing Under Pressure with Dr. Haley Perlus

    In this episode of RUNWITHALLI LIVE, I sit down with sports psychologist Haley Perlus to explore the mental skills that help runners thrive both in training and on race day. While many athletes search for the perfect workout, Dr. Perlus reminds us that lasting progress starts with mastering our mindset. One of the biggest themes from this conversation? Patience. As runners, we often expect immediate results from our training. We want the breakthrough workout, the PR, and the confidence boost now. But meaningful growth both physically and mentally takes time. Dr. Perlus shares practical strategies for developing patience, building confidence, and learning to perform under pressure. WHAT WE COVER: 00:00 – Introduction & Welcome 00:30 – Meet Dr. Haley Perlus: Sports Psychologist & Performance Expert 01:30 – Why Mental Performance Matters for Runners 03:45 – Dr. Perlus' Journey into Sports Psychology 05:15 – Managing Self-Doubt, Injuries & Performance Plateaus 06:25 – How to Build Confidence Through Action 07:15 – Developing Tolerance for Doubt 09:25 – Using Data Without Becoming Controlled by It 10:25 – Balancing Mental Toughness with Self-Compassion 12:40 – Giving Yourself Grace vs. Letting Yourself Off the Hook 14:40 – Why Recovery Runs Require Mental Strength 17:50 – Moving Beyond All-or-Nothing Thinking 19:40 – The Power of A, B & C Goals 22:00 – "Pressure Is Not the Enemy, It's the Invitation" 23:10 – What Does This Moment Need From Me? 24:55 – Understanding Different Types of Motivation 26:10 – The Mindset Skills Every Runner Should Practice 29:45 – The One-Minute Mindset Technique 31:20 – Focusing on What You Can Control 33:00 – Why You Need to Train Your Mind Before Race Day 35:40 – Final Advice for Runners & Closing Thoughts Key Takeaways Confidence is earned through action. Every workout completed, every challenge faced, and every small goal achieved provides evidence that you can do hard things. Patience is a performance skill. Mental fitness develops the same way physical fitness does: through repetition, consistency, and practice over time. Doubt doesn't disappear at higher levels of performance. The goal isn't to eliminate fear or uncertainty. It’s to build the ability to move forward despite them. Pressure is information, not an enemy. Learning to interpret pressure as a sign that something matters can transform your race-day experience. Progress isn't all-or-nothing. Missing one goal doesn't erase everything you accomplished along the way. Memorable Quote "The work isn't about getting rid of doubt. The work is developing your tolerance for it." — Dr. Haley Perlus Final Thoughts Whether you're training for your first 5K, chasing a marathon PR, or navigating a setback, remember that both physical and mental growth require patience. Keep showing up. Trust the process. Give yourself grace, but, don’t let yourself off the hook! And remember, there’s no pace too slow! Share this episode with a training partner who needs to hear it! Connect with Haley Perlus:  Website (where you can sign up for Haley's newsletter and receive those Mental Toughness Moments!)And take ONE thing from this episode and apply it to your next run. Thank you for being here. I appreciate you! Support the show The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place. ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it.  Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI  1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

    EPISODE #167: The Mental Side of Running: Patience, Confidence & Performing Under Pressure with Dr. Haley Perlus
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Ratings & Reviews

2.3
out of 5
3 Ratings

About

If you are thinking about running for the first time or looking to train for a Marathon without getting injured, you’re in the right place. Welcome to the RUNWITHALLI LIVE Podcast. I bring together special guests to share how they find their victories through running. Show guests consist of runners from your busy mom to the elite athlete to fitness professionals and even specialty doctors in the space. These guests share their experiences and provide insight and advice on setting yourself up to run successfully for life through their own experiences and stories. Thanks to the industry leaders I’ve hosted on my podcast for making it possible to become the coach I am today. Being a RUNWITHALLI believer means understanding the holistic approach to running as a lifestyle. It’s not just about the fitness aspect. It’s the holistic approach from training, nutrition, recovery, headspace, and making time for your friends and family matters. Stop being so hard on yourself! Tune in weekly for new motivational episodes to inspire you to find your victory running too. We’re in this together! Thank you for joining me on the RUNWITHALLI LIVE Podcast!

Information

  • Creator
    Coach Alli
  • Years Active
    2022 - 2026
  • Episodes
    183
  • Rating
    Clean
  • Copyright
    © 2026 RUNWITHALLI LIVE
  • Show Website
    RUNWITHALLI LIVE

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