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. Aug 5

    2026 Season Episode 11: Stories from Running Camp & Common Injuries of Novice Runners at NKRC

    Episode 11 of the 2026 Season is LIVE Stories from Running Camp & Common Injuries of Novice Runners at NKRC Welcome back runners! In today’s episode, Coach Lauren and Dr. Jordan focus on pain management for runners, post-session recovery, the reality of needing quiet time after a long day, and how to communicate your needs without guilt. Key points include: How ice therapy is used conservatively to manage pain without hindering inflammation The importance of balance in pain treatment—when to use ice and when to avoid it Practical advice for listeners dealing with injuries or seeking guidance Personal insights on ending the workday and maintaining mental boundaries The value of gratitude and connection in both personal and professional life The role of social media in professional practice and community building The significance of consistency and showing up, despite challenges The impact of small habits, like taking time after sessions to decompress How to foster open communication and support within personal relationships 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

  2. Jul 22

    2026 Season Episode 10: Running and Supplementation (Part 2)

    Episode 10 of the 2026 Season is LIVE Running and Supplementation (Part 2) In this episode, Coach Lauren and Dr. Jordan continue their discussion on 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. They also emphasize that testing matters since many supplement decisions should be based on blood work, not guesswork. Coach Lauren and Dr. Jordan go over the following supplements: Magnesium can support sleep, relaxation, and recovery, but too much at once can cause GI distress. Berberine is not recommended for endurance athletes because it may lower blood glucose too much and can reduce training performance. Vitamin D is important for bone health, muscle function, immune health, and recovery; many athletes may be low, especially indoors or in low-sun environments. Vitamin C and zinc can be useful during high-stress training periods, illness-prone seasons, travel, or heavy training blocks, but they are not miracle fixes. Omega-3s may support inflammation regulation, cardiovascular health, and recovery, especially for athletes who don’t eat fish regularly. B vitamins (especially B12 and folate) are especially important for endurance athletes and those who are vegan or vegetarian. Iron and ferritin are critical for oxygen transport and performance, and ferritin should be tested alongside iron because it reflects stored iron. 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. 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

  3. Jun 24

    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

  4. 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

  5. May 27

    2026 Season 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 Positivity Coach 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 life This 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

  6. 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

  7. 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

  8. 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

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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
    76
  • Rating
    Clean
  • Copyright
    © The Personalized Running Doc
  • Show Website
    The Up & Running Podcast

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