The Up & Running Podcast The Personalized Running Doc

Carolyn Stocker is a Registered Dietitian (RD) and Certified Strength and Conditioning Specialist (CSCS). Currently, Carolyn teaches nutrition at the University of Massachusetts, Amherst, MA and is the consulting nutritionist and strength & conditioning coach for the Chaski Endurance Collective. 

Carolyn grew up in Western Massachusetts and started running when she was 5 years old. In high school, she was a Western Massachusetts Champion in XC and track and a State champion in track. At the University of Maine, Carolyn raced the 5k and 10k and is on the top 10 all-time list for those events for indoor and outdoor track.  Outside of collegiate running, she holds the junior record at the Mt. Washington Road Race in Gorham, NH and is a member of the United States Snowshoe Team. Carolyn stays involved in the ultra-community as the volunteer coordinator for the Vermont 100 Trail Race in Windsor, VT and manages the 500+ volunteers since 2016 and has been on the race committee for the Seven Sisters Trail Race in Amherst, MA since 2015.

With her personal athletic experience and evidence-based practice of nutrition, strength and conditioning, and run coaching, Carolyn looks to help runners build their autonomy, confidence, and positivity with their nutritional needs to reach their goals! 

Carolyn will also be one of the head coaches at REVIVE Running Retreat, September 26-29th! An all inclusive event designed to empower female athletes in their bodies regardless of experience, pace, or size!

During our conversation today we discussed:

What are the Major Macronutrients

Impacts of Keto / Intermittent Fasting on Endurance Performance

Importance of Carbohydrates for Endurance Athletes

Benefits of Processed Foods for Runners

Pre Run & Post Run Fueling

Fueling on Long Runs

Benefits of Sports Engineered Fuel

Relationship between Carbohydrates, Water and Electrolytes

And More!

Be sure to connect with Carolyn to learn more about her and her 1:1 coaching opportunities!

Website: https://www.carolynstockerperformance.com/

Instagram: https://www.instagram.com/castocker_rd/

Listen today ! You can find this podcast on Apple Podcasts and Spotify!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 36 is Live!

Considerations for Continuing to Exercise When Sick & Monthly Recap

Spring has officially sprung & April has come and gone already! This time of year runners typically find their event calendars getting busier as well as themselves spending more time outdoors in the nicer weather.

It is also a month that with this increase in activity and events runners often can experience illness! Especially runners who are in taper for a big race like, I don’t know, Boston or London Marathon, or runners simply taking a down week after a period of higher sustained volume and/or intensity training. And it is of no surprise that runners tend to be a group of people that power through training, even when it may not be advisable. 

So in this episode of the Up & Running podcast, Dr. Lauren discusses:

️⭐️Her own bout of illness in April

️⭐️️How she decided when to exercise vs. when not to exercise while sick

️⭐️️General considerations for continuing to exercise when sick

️️⭐️Benefits of recovery days & extended time off 

️️⭐️Negative impacts of continuing to train when actively sick

️️⭐️Rebuilding a base post illness 

️️⭐️Monthly training reflections & updates

Listen today!

You can find this podcast on Apple Podcasts and Spotify!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 35 is Live! 

Tea Time w/ Dr. Jia, Founder & Owner of PhysioX

On this week’s episode of the Up & Running Podcast, I am bringing you a conversation I had a few weeks ago with my friend & colleague, Dr. Jia from PhysioX. 

If you don’t follow Dr. Jia and PhysioX on IG, let that be the first thing you do as they are changing the game of physical therapy! 

https://www.instagram.com/physiox.co

https://www.instagram.com/dr.jiali

Dr. Jia is one of the smartest physios I have met in the industry. Fun fact he is also one of the reasons I started The Personalized Running Doc. He believed in my knowledge & expertise as a running rehab specialist and pushed me to get out of my comfort zone & start helping people! So shoot him a DM and say “Thank You” cause without him I wouldn’t have started this podcast or my business & had the opportunity to connect with all of you & help so many runners in this community! 

During this conversation we chat about 

⭐️️My Marathon Experiences

⭐️️️Ideal Temperatures for Racing

️⭐️️Marathon Mindset

️⭐️️What I did WRONG in my 1st Marathon in 2017

⭐️️️Fueling Considerations for Long Runs or Half & Full Marathons

️⭐️️The Limitations of Traditional Physio Therapy

Learn more about Dr. Jia and PhysioX here: https://www.physiox.co/about

Listen today !

You can find this podcast on Apple Podcasts and Spotify!

And keep an eye out for our upcoming collaboration called “Fix Your Feet” hosted by @marathonsports! This seminar will be available at multiple locations throughout the Boston area so stay tuned for more information! 

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

Episode 34 is Live! Zone 2, Cadence & 2024 Goals Monthly Check In

On this week’s episode of the Up & Running Podcast, we are talking about some hot topics in running & recent topics I have been discussing with my own athletes…

✅Zone 2 Training 

️✅Cadence 

Runners often like to utilize numbers to know for certain if they are doing the right things in their training & to give them some form of solace that the work they are putting in will directly correlate to their success in this sport. 

❌But it isn’t that simple❌

So in this week's episode we are going to discuss:

➡️What zone 2 training really means?

➡️The different names for zone 2 training

➡️How often you ideally should incorporate zone 2 training

➡️Ways to maintain zone 2 on your runs & when it really matters

➡️If Zone 2 really exists for beginners?

➡️The ideal running cadence & how cadence can vary

We will also discuss the external factors that influence these objective numbers runners try so desperately to use to quantify exactly how well they are doing in the sport. 

Spoiler there are a lot of factors that go into this, so stop hyper fixating on the numbers & do the best you can! 

At the end of the episode, I spend some time recapping my health and fitness goals in the gym and with running for 2024 and how it is going thus far! Will I reach my 2024 goals?

Honestly it is still TBD for most of them! But I’m showing up, putting in the work & hopeful for the remaining months!

Listen today!

You can find this podcast on Apple Podcasts and Spotify!

And be sure to share the podcast with a runner who could use this knowledge in their ear on the run! 

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

Episode 33 is Live! 

On this week’s episode of the Up & Running Podcast, we are diving into some common mistakes runners make in training. Most runners believe that if they follow their training plan to a “T”, then they are guaranteed to see progress in their workouts and races. 

But the truth is that progress is often never linear. 

To see progress in this sport, runners need to learn to keep their heads down and blinders on as they plug away for not just weeks or months but YEARS to see the positive trend in aerobic fitness. This shit takes time! And it takes patience! 

In order to stay consistent, runners need to make their training sustainable. Building slowly and graduating when creating a base or stepping into a training cycle for a goal race or distance. 

That may mean a more extended training cycle for most of us. And a more sustainable & gradual build means…

Fewer unplanned days off

Improved stress management & immune function

Decrease risk of injury

Less chance of burnout

So check out this week’s episode to learn more about 

The rule of thirds in running

Reflecting on the 1/3 of workouts that go sideways

The different facets in your life that can impact your runs 

Improving sustainability in your training 

And the importance of continuing to show up & put in the effort in

And ladies! REVIVE 2024 is officially happening! 

When: Sept 26-29th, 2024

Where: Dennis Port, Cape Cod, MA

What is REVIVE??

It is a female running retreat centered around empowering female athletes in their bodies regardless of experience, pace, or size!

The goal is provided a relaxing weekend away including fun outdoor activities, female sport physiology education & the opportunity to grow your sisterhood in this sport with other female runners from around the country! It is guaranteed to be an unforgettable weekend experience for anyone that chooses to join!

This year's theme will be Body Empowerment!

Early Bird Sales will begin April 1st to the public but I will be first opening the doors to REVIVE 2024 to anyone on the waitlist the last week of March!

So if you are interested learning more & getting first dibs on your spot, email me today at info@thepersonalizedrunningdoc.com to get on the waitlist! With only 10 spots available you will not want to miss out on this runners getaway!!

You can find this podcast on Apple Podcasts and Spotify!

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Actionable Steps for The Personalized Running Doc

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Facebook: https://www.facebook.com/theprdoc

Website:https://thepersonalizedrunningdoc.com

What’s up Runners?!? Before I get into the nitty gritty of the episode, I am so excited to share with you my amazing vacation in Australia! I was able to relax, explore, and learn while meeting new people and see the sights of where Jordan is from.
Now for the good stuff. As we step into 2024, it's the perfect time to reflect, recalibrate, and set our sights on the journey ahead. In today's episode, I’m talking all things goal-setting and intention-setting to help you pave the way for a fulfilling and successful year of running and personal growth.
As you lace up your shoes and embark on the road ahead, remember that the journey is just as important as the destination. With clear goals, heartfelt intentions, and a commitment to growth, you have everything you need to make 2024 your best year yet!
You can find this podcast on Apple Podcasts and Spotify!
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Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com