RUNWITHALLI LIVE

Coach Alli
  • 5.0 (13)
  • Mental Health
  • Updated Daily

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. 14h ago

    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! 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 → DiscordBuzzsprout - 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/newsletterFree community with free weekly resources → Discord The Run With Alli Live podcast featured a conversation with Nicole Dobransky, a run coach and certified endurance nutrition coach based in San Diego. Nicole shared her personal journey from struggling with weight and disordered eating habits to transforming her relationship with food and running through a structured program like P90X. She discussed her approach to coaching women over 35, emphasizing relatability and the unique life contexts of this age group. Nicole explained her Run Fuel program, which focuses on balanced nutrition for runners, and shared a success story of a client who improved both her running performance and body composition. The conversation also touched on goal setting in running, the importance of strength training, a 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/newsletterFree community with free weekly resources → Discord

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

  2. 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/newsletterFree community with free weekly resources → Discord

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

  3. 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/newsletterFree community with free weekly resources → Discord

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

  4. Jun 8

    EPISODE #166: From Olympic Trials to Ultra-Trail Dominance: Sage Canaday on Performance, Longevity & Reinventing Your Running

    In this episode of RUNWITHALLI LIVE, I sit down with ultrarunner, coach, content creator, and one of the original voices in online running, Sage Canaday. From Division I running to Olympic Trials qualifying marathons, 100-mile trail races, coaching thousands of athletes, and building VO2 Max Productions, Sage shares one theme that kept resurfacing throughout our conversation: Patience. In a world obsessed with instant results, Sage reminds us that the best runners aren't built in weeks. They’re built over years. Top Takeaways from Sage 1. Be Patient and Enjoy the Process When asked what he would tell his younger self, Sage didn't talk about workouts, shoes, or race tactics. He talked about patience. As a young professional runner, he ramped his training quickly, running extremely high mileage early in his career. Looking back, he acknowledges that things could have gone very differently. His advice: Enjoy the process. Don't rush the journey. Fitness takes time. Adaptation takes time. Great performances take time. 2. Think Long-Term, Not Workout-to-Workout One of the most powerful themes of the episode was Sage's emphasis on long-term thinking. He explained that runners often expect immediate fitness gains after starting a new workout, training block, or program.  Most adaptations take far longer than we think. Rather than chasing quick results, focus on: Months instead of daysSeasons instead of weeksYears instead of racesThe athletes who continue improving are usually the ones willing to stay patient long enough to reap the rewards. 3. Consistency Beats One Good Workout When discussing marathon improvement, Sage repeatedly returned to consistency. Many runners look for the perfect workout. Sage looks for: Consistent trainingGradual progressionSustainable mileageStaying healthyHis philosophy is simple: A runner training consistently at 30 miles per week will often outperform the runner who constantly alternates between overtraining and injury. 4. More Isn't Always Better One of Sage's biggest coaching lessons is that runners often try to do too much, too soon. Whether it's: Increasing mileage too quicklyAdding too much intensityRacing too frequentlyThe result is often the same: Injury, burnout, or both. The key is earning the next level of training rather than forcing it. 5. Running Is a Lifelong Sport After decades in the sport, Sage spoke candidly about aging, setbacks, injuries, and the reality that none of us are immune to change. His perspective was refreshing: Running doesn't have to be about chasing PRs forever. It can be about: Staying healthyStaying activeContinuing to learnRemaining connected to the running communityLongevity matters. 6. Healing Requires Patience Too Sage also shared his experience recovering from a significant injury. Like many runners, he initially expected a quick return. Instead, recovery took much longer than anticipated. One of his biggest lessons: Trust the process and give yourself grace. Whether you're returning from injury, rebuilding fitness, or navigating a difficult season of training, patience isn't weakness. It’s often the fastest path forward. My Favorite Quote from the Episode "Just be patient. Think long-term. Things generally take longer to adapt than you think." Final Thoughts If there was one message Sage left us with, it's this: The runners who succeed aren't always the most talented. They're often the ones willing to stay consistent, stay healthy, and stay patient long enough to see what's possible! There is no pace too slow. Keep showing up. Your future fitness is being built one patient day at a time!  Sage was an incredible guest and human to connect with on the podcast, and I couldn’t be more excited to see what he continues to do and bring to runners worldwide as both a coach and top-notch athlete. He’s incredibly intelligent, and fun fact: he started his YouTube channel before he even had an iPhone. Talk about a true OG! Thank you, Sage, for dropping so many gems in this episode. It was a pleasure having you on the podcast, and I know so many people will benefit from the wisdom, insights, and lessons you shared. If you’re chasing a PR, navigating a busy life, trying to better understand how to train, or simply looking for tools to stay motivated and find more joy in the process, this conversation is for YOU!  Subscribe to RUNWITHALLI® LIVE so you never miss an episode! Share this episode with a training partner who needs to hear it! Connect with Sage Canaday: InstagramYouTubeAnd 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

    EPISODE #166: From Olympic Trials to Ultra-Trail Dominance: Sage Canaday on Performance, Longevity & Reinventing Your Running

  5. Apr 7

    EPISODE #165: From First Marathon to Olympic Trials Champion. Fiona O’Keeffe.

    In this episode of RUNWITHALLI LIVE, I sit down with Fiona O’Keeffe, Olympic Marathon Trials champion, Stanford standout, and one of the most exciting rising stars in U.S. distance running. Fiona made headlines by winning the 2024 U.S. Olympic Marathon Trials in her first-ever marathon, running 2:25:10 and securing her place on Team USA. But what makes her story even more powerful isn’t just the result. It’s the mindset behind it! We dive into what it really means to take a leap into the unknown, trust your training, and show up with confidence. Even when you’re not sure what’s possible yet. In This Episode, We Cover: What was going through Fiona’s mind during her breakthrough Olympic Trials winHow adopting a “nothing to lose” mindset can unlock performanceTransitioning from collegiate running at Stanford to the professional stageWhat a realistic training week looks like (vs. a “perfect” one)Advice for running your first marathonHow to know when you’re ready to level up in distance or performanceLessons learned from setbacks and navigating the highs and lows of elite racingRace day mindset and how to stay strong when things get tough mid-raceKey Takeaways: You don’t need certainty to take a leap—you just need the courage to tryConfidence is built through action, not perfectionProgress comes from consistency, patience, and trusting the processWhether you’re chasing a PR, lining up for your first marathon, or working through self-doubt, this episode will leave you feeling empowered to take that next bold step! Fiona is preparing for the Boston Marathon this Monday, and I couldn’t be more excited to see what she and the other women (and athletes) toeing the line will do. She’s incredible to speak with (super friendly) and I truly appreciate her taking the time out of her hectic build (as many of you can relate, it’s exhausting to add anything extra during peak marathon training), so thank you, Fiona! I am honored to bring you this conversation on the pod today! If you’re chasing a PR, navigating a busy life, or simply trying to become a stronger, more confident runner, this conversation is for YOU! Subscribe to RUNWITHALLI® LIVE so you never miss an episode! Share this episode with a training partner who needs to hear it! Connect with Fiona O’Keeffe:  InstagramAnd take ONE thing from this episode and apply it to your next run. Thank 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/newsletterFree community with free weekly resources → Discord

    EPISODE #165: From First Marathon to Olympic Trials Champion. Fiona O’Keeffe.

  6. Mar 26

    EPISODE #164: Built in the NCAA. Proven on the world stage. Katie Izzo.

    In today's episode, RUNWITHALLI LIVE host Alli sits down with professional distance runner Katie Izzo, a 3x Team USA Cross Country athlete (2023, 2024, 2026) and recent 2nd place finisher at the U.S. Cross Country Championships to talk about what it really takes to rise through the ranks and compete at the highest level. From her standout NCAA career at the University of Arkansas where she finished 3rd at NCAA Cross Country Championships, helped secure a national team title, and ran one of the fastest indoor 5Ks in collegiate history to now building her professional career in Flagstaff, Katie shares what it means to pursue your full potential with intention, grit, and consistency. But this episode isn’t just for elite runners. It’s for YOU. The everyday runner balancing life, work, and training, looking to get better, stay consistent, and show up with purpose. In this episode, we cover: How Katie first got into running, and when she knew it could be something specialThe moment things “clicked” in her career (and what that actually looked like behind the scenes)Mindset shifts that help her stay consistent at the highest levelOne underrated training element that can make or break your PRWhat road runners can learn from cross country when it comes to strength + durabilityWhy hills, trails, and uneven terrain might be your secret weaponWhat it felt like to earn her spot on Team USA (again!) and key lessons from that raceHow her definition of success has evolved over timeAdvice for runners feeling nervous before a big raceWhy she said YES to coming on the RUNWITHALLI® LIVE podcastOne BIG takeaway is how success isn’t about perfect training. It’s about stacking consistent days (& recovery ones, too) while building strength in ways most runners don’t! Katie’s journey proves that durability, mindset, and trusting YOUR process are what separate the good from the great!  Katie is one of the first people who welcomed me to San Diego after I reached out to her to go for a run (yes, I KNOW! That was bold!). She kindly said yes without hesitation, shared her favorite running spots around the city that I was unfamiliar with, and made me feel more at ease in a place that felt very unknown to me. I am forever grateful. I also might’ve convinced her to join my post-run candy addiction, sharing gummies and Parakeet Cafe smoothies before parting ways. It was such a fun way to share miles with an incredible athlete who is not only a bada$$ runner, but also a genuinely kind human. I’m so lucky to bring you this conversation on the pod today!  If you’re chasing a PR, navigating a busy life, or simply trying to become a stronger, more confident runner, this conversation is for YOU! Subscribe to RUNWITHALLI® LIVE so you never miss an episode! Share this episode with a training partner who needs to hear it! Connect with Katie Izzo: InstagramAnd take ONE thing from this episode and apply it to your next run. Thank 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/newsletterFree community with free weekly resources → Discord

    EPISODE #164: Built in the NCAA. Proven on the world stage. Katie Izzo.

  7. Mar 17

    EPISODE #163: Chasing Big Goals at Any Age with Lisa Goodin (OTQ at 39, Mom of 3)

    On today’s episode of RUNWITHALLI LIVE, I’m joined by the incredible Lisa Goodin, an Olympic Trials Marathon Qualifier at 39, mom of three, wife, and all-around powerhouse and kind human! This conversation is about so much more than running. It’s about what’s possible when you commit to something bigger than yourself, stay in the process, and give yourself permission to chase goals, no matter where you are in life. Lisa’s story will stick with you. Because let’s be real. So many of us hold ourselves back. “I started too late.” “I’m too busy.” “I’m not talented enough.” Lisa breaks ALL of those narratives. She pursued (and achieved) an Olympic Trials Qualifying standard while balancing motherhood, marriage, and life outside the sport. And she didn’t just survive the process. She thrived in it! Questions we cover include: How Lisa knew the OTQ goal was worth chasing, and what gave her the courage to go all inHer journey back to running and what it looks like to train at a high level as a mom of threeThe real game changers in her training (and the underrated ones outside of it)Finding joy in the process. Even during peak weeks when motivation is LOWThe role of cross-training and how it supports longevity and performanceNavigating injury, setbacks, and staying mentally groundedWhat competing at an elite level teaches you about life, discipline, and identityWhether you’re an endurance athlete, an aspiring runner, or simply someone striving for growth in any area of life, I hope this conversation leaves you feeling energized, capable, and ready to take that next step forward. I'm grateful to Lisa for bringing her energy, wisdom, and light to this community!  Tune in, take it in, and as always, keep showing up, keep chasing, and keep stacking those bricks! Connect with Lisa Goodin: InstagramIf you enjoyed this episode, head to Apple Podcasts and tap the +Follow button to stay in the loop. Your support helps me bring more conversations like this to life. Thank you for being here! 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/newsletterFree community with free weekly resources → Discord

    EPISODE #163: Chasing Big Goals at Any Age with Lisa Goodin (OTQ at 39, Mom of 3)

  8. Feb 9

    EPISODE #162: Why This London Marathon Matters: A Conversation on Health, Poverty & Running With Purpose

    This week on RUNWITHALLI LIVE, I’m joined by David Machin, Lead Community Organizer for Health Poverty Action, the charity I’m fundraising for as I prepare to run the 2026 London Marathon. I’ll be honest: there were things I learned in this conversation that I didn’t even know before diving into the topics David breaks down in this episode. It was eye-opening. I believe it will be for you, too. We discuss the reality of health poverty and why it’s not a quick fix. This conversation goes beyond temporary solutions or ultra-processed “quick” foods. It’s about long-term infrastructure funding, access to healthier food options, and healthcare systems that sustainably serve communities. David also explains why unrestricted funding is so critical. When funds aren’t tightly restricted, organizations have the flexibility to respond where needs are greatest. Something that’s especially urgent right now as government aid is being cut in ways we haven’t seen before, creating widening funding gaps across global health systems. In this episode, we explore: The difference between health and health equity, and why that distinction mattersHow systemic barriers, the climate crisis, and political decisions directly impact access to careWhy NGOs are under increasing pressure, and how resilience means continuing the work even when it feels like getting punched in the faceWhy advocacy and holding decision-makers accountable for healthcare and funding cuts are JUST as important as fundraisingThe hard truth is this: things may get worse before they get better. Health poverty is systemic and deeply rooted, leading to preventable illness, disease, and loss of life in communities with inaccessible health resources. And yet what left me hopeful is that Health Poverty Action is doing the work anyway. They’re raising funds, building awareness, supporting community-led solutions, and continuing to show up despite immense challenges. Every single dollar goes a long way, but there is still meaningful work ahead! This episode is a reminder that endurance athletes, and humans in general, can use their voices, platforms, and miles to help bridge gaps, elevate conversations, and push for change. A Small Ask With Big Impact If you’re able to donate, please know this: unrestricted funds give organizations the flexibility to act where the need is greatest. With government aid being cut and funding gaps growing, even small contributions matter more than ever. If donating isn’t possible right now, sharing this episode helps amplify awareness. And that matters, too.  Donate here: https://2026tcslondonmarathon.enthuse.com/pf/allison-felsenthal Whether you’re an endurance athlete, new to running, or just curious, I hope this episode inspires you, deepens your understanding of why we run, and shows how our footsteps can create real impact by supporting charities and communities that need it most. Connect with Health Poverty Action: WebsiteLinkedInInstagramEmailIf you enjoyed this episode, head to Apple Podcasts and tap the +Follow button to stay in the loop. Your support helps me bring more conversations like this to life. Thank you for being here! 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/newsletterFree community with free weekly resources → Discord

    EPISODE #162: Why This London Marathon Matters: A Conversation on Health, Poverty & Running With Purpose
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Ratings & Reviews

5
out of 5
13 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
    2020 - 2026
  • Episodes
    178
  • Rating
    Clean
  • Copyright
    © 2026 RUNWITHALLI LIVE
  • Show Website
    RUNWITHALLI LIVE