The Up & Running Podcast

The Personalized Running Doc
  • 5.0 (5)
  • Fitness
  • 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. 6d ago

    2026 Season Episode 9: Running and Supplementation (Part 1)

    Episode 9 of the 2026 Season is LIVE Running and Supplementation (Part 1) In this episode, Coach Lauren and Dr. Jordan discuss the role of supplements for endurance athletes. A key theme throughout is that supplements are intended to support, not replace, a foundation of proper nutrition, sleep, and recovery. Coach Lauren and Dr. Jordan go over the following supplements: Protein: Protein is essential for muscle repair, recovery, and maintaining lean muscle mass, especially during high-mileage training. While protein powders are convenient, they should not replace whole food sources. Collagen: This is a non-complete protein that can support connective tissue health, such as tendons and ligaments. It is most effective when paired with vitamin C and progressive loading exercises, such as strength training or running. Creatine: Although often associated with power sports, creatine offers significant benefits for endurance athletes, including improved training adaptations, recovery, and thermoregulation. It also supports cognitive function. Tart Cherry Juice: This supplement helps with recovery and sleep by naturally increasing the body's melatonin production. It may also help reduce soreness and inflammation, particularly during hard training blocks. Magnesium: This mineral is vital for energy production, nerve function, and muscle relaxation. Just like in training, consistency is crucial for all these supplements. Make sure to consult with your healthcare providers regarding any personal health and/or medication concerns when starting a new supplement. And come back for part 2 where Coach Lauren and Dr. Jordan get into additional supplements, such as vitamin D, iron, and omega-3s. Listen now on Apple Podcasts and Spotify!  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

    1h 14m

  2. Jun 10

    2026 Season Episode 8: Running Etiquette: Roads, Trails and Track

    Episode 8 of the 2026 Season is LIVE Running Etiquette - Roads, Trails & Track In this episode, Coach Lauren and Dr. Jordan discuss running etiquette for roads, trails, tracks, group runs, and race day. They cover how to stay safe, communicate clearly, share space respectfully, and avoid common etiquette mistakes - from running against traffic and yielding on trails to using the correct lanes on the track and lining up appropriately on race day. This episode is a practical reminder that good running etiquette creates a safer, more welcoming running community for everyone. Key takeaways: Be visible and predictable.Communicate before passing or stopping.Respect roads, trails, tracks, and race courses.Share space with runners, walkers, cyclists, drivers, and wildlife.Leave every space better than you found it. Listen now on Apple Podcasts and Spotify!  Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach! Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

    1 hr

  3. May 27

    Season 2026 Episode 7: Navigating Life's Chaos: From Pet Stress to Race Resilience, PT Insights, and Embracing Positivity

    Episode 7 of the 2026 Season is LIVE Navigating Life's Chaos: From Pet Stress to Race Resilience, PT Insights, and Embracing PositivityCoach Lauren shares a heartfelt update on her recent life challenges, training setbacks, and how she navigates the mental and physical hurdles. She discusses pet conflicts, the importance of flexibility in training, and the value of self-compassion amidst chaos.  Key topics: How pets can reflect our stress levelsHow lack of sleep and stress affect training and recoveryStrategies for adjusting workouts during challenging timesLessons learned from a poorly executed 5K race and growth in mental resilienceCritical insights on physical therapy practices and medical system frustrationsAddressing body image issues and social media pressuresThe importance of community, positivity, and kindness in everyday lifeThis episode emphasizes resilience, adaptability, and self-awareness amidst life's unpredictable chaos. Keep showing up, adjusting your expectations, and practicing kindness… especially to yourself. Listen now on Apple Podcasts and Spotify!  Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach!Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

    1 hr

  4. Apr 22

    2026 Season Episode 6: 6 Things I Want Every Runner to Know After Finishing a Marathon 

    Episode 6 of the 2026 Season is LIVE 6 Things I Want Every Runner to Know After Finishing a Marathon  In this episode of the Up & Running Podcast, Coach Lauren breaks down what actually matters after race day so you can recover optimally, stay healthy, and set yourself up for success in your next chapter. Inside the episode we discuss: ⭐️The Importance of Celebrating the Accomplishment ⭐️ Why you Need to Soak It In ⭐️How Recovery May Take Longer Than You Think ⭐️When to Actually Return to Running ⭐️Why you Need to Keep Eating Like an Athlete ⭐️How Sleep is your Ultimate Recovery Tool Listen now on Apple Podcasts and Spotify!  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

    51 min

  5. Apr 8

    2026 Season Episode 5: Building Running Resilience, Mindset Tidbits, and Respecting the Female Cycle

    Episode 5 of the 2026 Season is LIVE Building Running Resilience, Mindset Tidbits, and Respecting the Female Cycle In this episode, Coach Lauren and Jordan share an in-depth reflection on recent race experiences, training adjustments, and mental strategies to handle race day nerves. The conversation highlights practical approaches to balancing recovery, fitness progress, and mental resilience while preparing for a half Ironman and upcoming races. Some key topics include: The mental shift from race anxiety to confidence through exposure and preparation Structuring training around injury prevention, fueling, and long-distance endurance The importance of graded exposure to race environments for mental confidence How menstrual cycle phases impact race performance and psychological readiness Practical strategies for managing race day nerves and pacing Transitioning from high-intensity speed work to steady endurance training Balancing recovery with consistent training to avoid overtraining The role of community, accountability, and mental health in endurance sports Personal race recaps: PBs, race strategies, and lessons learned The significance of body positivity and focusing on performance over appearance Listen now on Apple Podcasts and Spotify!  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

    1h 1m

  6. Mar 27

    2026 Season Episode 4: Traveling, Time Zones & Training: How to Stay Consistent on the Go

    Episode 4 of the 2026 Season is LIVE Traveling, Time Zones & Training: How to Stay Consistent on the Go Travel doesn’t have to derail your training but it does require intention. In this episode, I walk you through my recent trip to Australia (over 30 hours of travel, more than a 15-hour time difference) and exactly how I managed sleep, jet lag, and training while away. Whether you’re heading to a destination race, traveling for vacation, or trying to stay consistent on the road, this episode will help you set realistic expectations and adjust your approach so you can still show up without burning yourself out. In This Episode, I Cover: How to adjust to a new time zone before you even leaveStrategies for sleeping on long-haul flights (and what actually helped)Why timing sleep during travel matters more than total hoursPractical tips to reduce jet lag How to approach training when your routine is disruptedLetting go of performance expectations during travelWhy consistency > perfection matters for long term progress when life gets busy You don’t need perfect conditions to stay consistent. You need an adaptable mindset, realistic expectations and a plan that meets you where you are. Because long-term progress is built on showing up imperfectly as consistently as possible. Listen now on Apple Podcasts and Spotify!  Calls to Action: Rate & Review the Podcast — it helps more runners find these stories and insightsShare this episode with a teammate, friend, or coach!Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/scheduleIf you’re preparing for a destination race or traveling soon, I created a free guide to help you feel confident heading into race day; download your Destination Race Preparation Guide here: https://thepersonalizedrunningdoc.com/resources/p/destinationraceguide

    1h 7m

  7. Mar 24

    2026 Season Episode 3: Reflecting on 2025’s Wins and Struggles, Intention for 2026, and Why Zone 2 Training is Hard to Implement

    Episode 3 of the 2026 Season is LIVE Reflecting on 2025's Wins & Struggles, Intention for 2026 & Why Zone 2 Training is Hard to Implement Have you ever heard that the secret to running faster is actually learning how to slow down? In this episode, Coach Lauren reflects on her 2025 season; the wins, the setbacks, and the growth. Then she discusses Zone 2 training. Despite being the hardest efforts for runners to learn, this low-intensity aerobic work is one of the most powerful tools for long-term performance and durability in endurance athletes.  More specific topics include:  Coach Lauren’s 2025 Season: The highs, lows & how they are influencing her goals & intention for 2026  Coach Lauren’s biggest strength and performance wins for 2026  What is Zone 2 training and the current research Why easy running feels harder than it should Why most runners get stuck in the “grey zone” & how it can limit adaptations How Zone 2 training supports durability, recovery, and longevity in the sport If you’ve ever felt frustrated running “slow,” questioned why easy days matter, or struggled to balance effort with recovery - this episode is for you. Because longevity in this sport is built on patience, consistency & sustainability.  If this episode resonated with you, share it with your training partner!  Listen now on Apple Podcasts and Spotify!  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

    1h 2m

  8. Mar 24

    2026 Season 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!  Listen now on Apple Podcasts and Spotify!  For more from Alex Larson, MS, RDN, LD: Website: https://alexlarsonnutrition.com Instagram: @alexlarsonnutrition Podcast: Endurance Eats (Apple, Spotify, YouTube) Email: alex@alexlarsonnutrition.com Stay tuned for more with Alex this season on the Up & Running Podcast to dive deeper into additional endurance nutrition topics!  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

    1h 1m
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Ratings & Reviews

5
out of 5
5 Ratings

About

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.

Information

  • Creator
    The Personalized Running Doc
  • Years Active
    2022 - 2026
  • Episodes
    74
  • Rating
    Clean
  • Copyright
    © The Personalized Running Doc
  • Show Website
    The Up & Running Podcast

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