The Up & Running Podcast

The Personalized Running Doc
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  • UPDATED BIWEEKLY

The Up & Running Podcast is dedicated to helping runners run pain free and crush their PRs along the way through the five facets of training; physical training, mindset training, nutrition, hydration and recovery.

  1. 16H AGO

    Season 2026, Episode 2: Debunking Nutrition Norms in the Endurance Community with Alex Larson, MS, RDN, LD

    Episode 2 of the 2026 Season is LIVE! Debunking Nutrition Norms in the Endurance Community with Alex Larson, MS, RDN, LD Nutrition is one of the most overlooked drivers of performance in endurance sports and today we’re breaking down what happens when runners consistently under-fuel, why being exhausted after workouts isn’t a badge of honor, and how to fuel in a way that actually supports performance, recovery, and longevity in 2026. In this episode, Coach Lauren sits down with registered dietitian, endurance athlete & coach Alex Larson to discuss why so many runners normalize all-day fatigue, GI distress, and stalled progress and how consistent, intentional fueling can change everything. Lastly, they break down practical pre-run fueling strategies, how to improve gut tolerance, and why fasted runs and saving calories for later in the day often backfire. In this episode we cover: Why constant exhaustion after long or hard runs is often a fueling issue The impact of chronic under-fueling  How fasted runs are often normalized and do more harm than good Simple, realistic pre-run fueling ideas (including applesauce pouches and Pop-Tarts) How to gradually build gut tolerance for pre-run and in-run nutrition The potential link between poor fueling habits and GI distress Why fueling matters at every level - not just for “fast” athletes And if you’re realizing your training may be solid but your fueling isn't, this episode is just your starting point!  For more from Alex Larson, MS, RDN, LD: Website: https://alexlarsonnutrition.comInstagram: @alexlarsonnutritionPodcast: Endurance Eats (Apple, Spotify, YouTube)Email: alex@alexlarsonnutrition.com And stay tuned for more with Alex this season on the Up & Running Podcast to dive deeper into additional endurance nutrition topics!

  2. FEB 4

    Season 2026 Episode 1: The 5 Strength Training Mistakes Runners Make & How to Fix Them in 2026

    Episode 1 of 2026 is LIVE The 5 Strength Training Mistakes Runners Make & How to Fix Them in 2026 Strength training is one of the most misunderstood parts of endurance training and today we’re breaking down the biggest mistakes runners make, why they stall progress, and how to finally build the durability, power, and efficiency you actually need to run longer, stronger and faster in 2026!  In this episode, Coach Lauren explains why most runners think they are strength training effectively… but aren’t actually getting any stronger. She also discusses how to structure your strength workouts to actually see progress that will translate to less injuries and faster times through the finish line this spring!  Lastly, you’ll learn how tendons really work in running and how isometrics, heavy lifting and plyometrics all have their place in improving not only muscle strength but tendon resiliency and power.   We cover: The 5 biggest mistakes runners make when it comes to strength training  The difference between fatigue & failure when it comes to heavy lifting Why strength is the #1 tool for injury prevention What runner-specific strength needs to include Why Winter is the best time to build strength!  And if you want a structured, progressive strength training program designed for runners… Enrollment for PR STRONG is open! Beginner to advanced programs are available including 2 full-body workouts/week, coaching calls, form feedback, and expert support to help you run longer, stronger and faster in 2026!  Learn more and sign up here: https://thepersonalizedrunningdoc.com/pr-strong

  3. 12/22/2025

    Episode 65: End of Year Reflections and The Marathon Commitment: What You Really Need to Know

    Episode 65 is LIVE! End of Year Reflections and The Marathon Commitment: What You Really Need to Know Marathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full. In this episode of the Up and Running Podcast, Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not just the miles, but the time, the energy, the recovery, and the mental bandwidth. She unpacks what it really means to say “yes” to a marathon, why smaller races like 5Ks deserve way more respect, and how rest isn’t a weakness; it’s a requirement for long-term progress. This conversation is an invitation to reflect. On your goals. On your current season of life. And on whether the commitments you’re making align with the runner (and human) you want to be. A Few Takeaways Include: The level of training that you have to put in to prepare for a marathon is intense. When signing up for a marathon, you're committing to a lot of different things. The real accomplishment of running a marathon isn't actually running the marathon. Rest is essential for sustaining fitness and performance. Sometimes doing less allows you to do more in the long run. You need to take a break if you need it, especially during busy seasons. The excitement of running comes from the process of training, not just the race day. You can't just sign up for a marathon without considering the logistics. Having a supportive community can make a significant difference in your running journey. Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insights Share this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

  4. 11/14/2025

    Episode 64: Caffeinated Chaos and Marathon Training with Alicia DeCastro from Fundati Coffee

    Episode 64 is LIVE! Caffeinated Chaos and Marathon Training with Alicia DeCastro from Fundati Coffee This week, Lauren sits down with Alicia DeCastro (founder of Fundati Coffee and Fundati Run Club, and Distance Coach at La Salle Academy) to talk about running, coaching, community, and the caffeine-fueled chaos that comes with marathon training. From her first race back in 6th grade to crossing the New York City Marathon finish line, Alicia shares the evolution of her running journey, what she’s learned through coaching others, and how building Fundati has become about so much more than just coffee. Together, Lauren and Alicia dive into the intersection of sport, self-discovery, and community and how each new chapter of training and coaching offers a fresh lesson in growth, humility, and gratitude.  In This Episode, We Cover: The story behind Fundati Coffee + Run Club and her role as Distance Coach at La Salle Academy. Alicia’s running journey How guiding others reveals what coaches can still learn as athletes themselves. How the running community nurtures consistency for all levels of runners. Embracing the process, even when it’s imperfect and why curiosity keeps you progressing.  The Caffeinated Chaos: A behind-the-scenes look at Alicia’s final week leading up to NYC.   Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insights Share this episode with a teammate, friend, or coach who could use a dose of caffeine and inspiration. Join us for the next Fundati Run Club! Sunday, November 16th at 7:30 AM. Come run, connect, and grab a coffee! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

  5. 10/15/2025

    Episode 63: Boston 2026, Berlin in the Heat, and Racing Smart When Conditions Change

    The Up & Running Podcast

  6. 09/24/2025

    Episode 62: How to Build Your Race Day Plan and Strategy

    Episode 62 is LIVE!' How to Build Your Race Day Plan and Strategy In this episode, Lauren walks you step-by-step through how to create a race day plan so you can line up feeling calm, confident, and prepared. The goal of this episode is to give you a practical framework to follow for your next big event!  Whether you’re racing a 5K, half marathon, or full marathon, having a plan not only helps you execute better on the course, but also minimizes stress in the days leading up to the race. In This Episode, We Cover: Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels. Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks. Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption. Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101 Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410 Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pA Hydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course.  Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers. Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery. Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough. Key Takeaway: A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence. Calls to Action: ️Rate & Review the Podcast — it helps more runners find these episodes!  Share this episode with a teammate or running buddy who’s gearing up for their next race Want personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities!  thepersonalizedrunningdoc.com/schedule

  7. 09/03/2025

    Episode 61: Why I Choose to Suffer- Training, Resilience, and Finding Strength in Struggle

    Episode 61 is LIVE! Why I Choose to Suffer: Training, Resilience, and Finding Strength in Struggle In this solo episode, Dr. Lauren unpacks why she intentionally leans into discomfort during workouts… not in a harmful way, but in the form of burning lungs, heavy legs, and the challenge of intervals that push just beyond her comfort zone. At first glance, these sessions might look like they’re all about chasing personal records. But the reality goes much deeper. Choosing to embrace discomfort in training is less about times on a clock and more about cultivating resilience, perspective, and gratitude; qualities that extend far beyond sport.  In this episode, Dr. Lauren covers: The Power of Perspective: how injury shifted Dr. Lauren’s outlook on training and why speed work now feels like a privilege not a punishment. Seasons of Training & Life: why we can’t always prioritize workouts and why gratitude matters when we can. The Science of “Suffering”: Physiology: how stress → adaptation makes us fitter Hormesis: why controlled stress strengthens both body AND mind Practicing discomfort: how endurance athletes rehearse resilience Growth in the Invisible Work: why results don’t always show up immediately but compound over time. Resilience Beyond Sport: how elective suffering in training transfers into life giving us the tools to face setbacks, hard conversations, and unexpected challenges. Listen now on Apple Podcasts and Spotify!  Calls to Action: Rate & Review the Podcast — it helps more athletes find these conversations! DM me on Instagram with your favorite “suffer fest” workout and what you’ve learned from it. Want to work together? Schedule a Free Discovery Call: thepersonalizedrunningdoc.com/schedule

  8. 08/21/2025

    Episode 60: Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van Horn

    Episode 60 is LIVE! Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van Horn This week, I sit down with Kylee Van Horn, founder of Flynutrition, endurance athlete, coach, author, and podcast host to dig into the realities of fueling for performance, media myths, and everything in between when it comes to sports nutrition. Kylee’s background as both an athlete and a registered dietitian gives her an unique lens on how nutrition impacts health, recovery, and performance. Together, we pull apart the noise, challenge diet culture, and talk about what really matters when it comes to fueling endurance athletes. In This Episode, We Cover: The context needed for fueling for performance vs. weight loss. The media’s role in nutrition narratives and how influencers and documentaries can mislead athletes. The link between under-fueling and repetitive injuries. Understanding your own personalized carb needs using general guidelines and individual nuance by incorporating things like stress, sleep, and recovery. The pros/cons of macro tracking and when it becomes unhelpful. Signs of under-fueling including delayed recovery, menstrual changes, and hormone issues. How to gradually increase carb intake, hydrate well, and “train the gut.” Practical hacks for busy athletes such as snack planning, portable foods, and easy carb options. Listen now on Apple Podcasts and Spotify!  Resources & Links: Kylee’s Website: flynutrition.org Kylee’s Instagram: @flynutrition3 Kylee’s Book: Practical Fueling for Endurance Athletes Kylee’s Podcast: Your Diet Sucks — Apple | Spotify Calls to Action: Rate & Review the Podcast Share this episode with a teammate who struggles with fueling Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

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The Up & Running Podcast is dedicated to helping runners run pain free and crush their PRs along the way through the five facets of training; physical training, mindset training, nutrition, hydration and recovery.

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