Shows
The Elevate Your Running PodcastEP. 188 - Less is More: The Power of Strategic UndertrainingEver feel like you're not doing enough to prepare for your next race? In this episode, we flip the script on undertraining. Instead of seeing it as a failure, we explore how strategic undertraining can be your secret weapon. Join me as we discuss why a slightly less-than-perfect training cycle can lead to a stronger, healthier body and a sharper mind on race day. You'll learn why being 10% undertrained is often better than being 5% overtrained, and how this new mindset can lead to your most enjoyable and successful race yet.The Difference Between Undertraining...
2025-08-2144 minThe Elevate Your Running PodcastEP. 187 - What You Need to Know about RED - S + Underfueling for Endurance Athletes with Registered Dietitian, Kristy Baumann (marathon.nutritionist on IG)Welcome to the August Elevate Your Running Team Call! I thought it would be fun to include you in our team call, and gain the same expertise as the Elevate athletes receive each month with our team discussion. This month, Kristy Baumann joins us to discuss the importance of fueling well to make you feel like it’s your superpower. We discuss: Why you might be gaining weight in training, and still feeling hungry.Signs of not eating enough.How you could be gaining weigh...
2025-08-141h 09The Elevate Your Running PodcastEP. 186 - If I Started Running Today, This Is What I Would Do and Buy!Running looked a lot different in 2005 when I started my running journey. In this week’s episode, I share practical suggestions and tips on what I would do and buy if I were starting over my running journey in 2025! This is a fun one, I hope you enjoy it.Thank you to our sponsors: PR Labs: PR Recovery Lab is here for you! Do you need that added boost of recovery to take your training to the next level? PR Labs in Boulder, Colorado can help with their Recovery Cen...
2025-08-0755 minThe Elevate Your Running PodcastEP. 185 - Run with Confidence in the Era of Running Influencers and Social Media SaturationFellow running coach Merilee Navarre is on the podcast this week to discuss the hot topic of running with confidence in an era of social media saturation and influencer culture. We'll dive into how to filter the noise, trust your unique journey, and find your stride without falling prey to comparison or unrealistic expectations. Tune in to learn practical strategies for a healthier, happier relationship with running, both on and offline.Thank you to our sponsors: PR Labs: PR Recovery Lab is here for you! Do you need that a...
2025-07-311h 16The Elevate Your Running PodcastEP. 184 - Injury Prevention Strategies for Running Longevity with Dr. Duane ScottiIn this must-listen episode, your host Coach Sara Manderscheid sits down with physical therapist and run coach Dr. Duane Scotti, founder of Spark Healthy Runner, to explore how to make running a sustainable, lifelong pursuit. A leading expert in injury prevention for runners, Dr. Scotti shares his top strategies for adapting your training as you age, building a resilient body with strength and plyometric work, and knowing when those aches are just part of the process—or a sign to pause. Tune in to gain the knowledge, tools, and confidence to keep running for life....
2025-07-241h 08The Elevate Your Running PodcastEP. 183 - Finding Your Pace: Adapting Training to Life's DemandsIn this episode, we're diving deep into Personalizing Your Pace: How to Adjust Training for Life’s Demands.Forget the myth of the "perfect" training plan. We'll explore why flexibility isn't a weakness, but your greatest strength in staying consistent, preventing burnout, and avoiding injury. Tune in to discover practical strategies for:Honest Self-Assessment: Learn how to check in with your body and mind before each run to truly understand your energy levels.Smart Modifications: Get actionable tips on adjusting pace, distance, and even entire workouts when life throws you a...
2025-07-1758 minThe Elevate Your Running PodcastEP. 182 - Debunking Marathon Myths: 5 Things That Won't Help Your TrainingHey, fellow runners! In this episode, we're lacing up to tackle some of the most persistent marathon myths that just won't quit. As a running coach, I've heard them all, and today we're setting the record straight.Are you still clinging to what you think is the norm and it’s holding your training back? We're diving deep into five common "myths" that simply don't deliver when it comes to preparing for 26.2 miles. Thank you to our sponsors: PR Labs: PR Recovery Lab is here for you! Do y...
2025-07-1046 minThe Elevate Your Running PodcastEP. 181 - Gotta Have Faith: How to Get the Most Out of Yourself!With Faith Kipyegon setting a new mile PR for her, and for females in the sport, it begs the question: How can you get the most out of yourself?I break down Faith’s breaking 4 attempt and the three key lessons I learned from an incredibly inspiring mile race and how you can get the most out of your running (and yourself).Do you want to run a FUN fall race?! New course profiles in 2025 will give way to a faster time! Boulderthon is the premier Colorado race experience, ra...
2025-07-0142 minThe Elevate Your Running PodcastEP. 180 - How to benefit from thinking about your running like an professional runnerEver wonder what sets pro runners apart? In this episode, we break down the key lessons we can all learn from the elites. We dive into the critical roles of strategy, dedicated strength training, unwavering consistency, and smart recovery in reaching your running potential. Tune in and elevate your game!Do you want to run a FUN fall race?! New course profiles in 2025 will give way to a faster time! Boulderthon is the premier Colorado race experience, rated Top 10 in America by USA Today! Join the Elevate team on Sunday, Sept. 28th for a 5...
2025-06-2646 minThe Elevate Your Running PodcastEP. 179 - Beyond the Hype: Essential Running Truths You Forgot with Nick KlastavaWelcome to the podcast! In today's episode, we're diving deep into three core running topics that are constantly talked about online, yet their true importance often gets lost in translation. I sat down with fellow running coach, Nick Klastava, to peel back the layers and remind ourselves why these foundational elements are crucial for every runner, from beginner to seasoned marathoner.We're cutting through the social media noise to bring you actionable insights on:Easy RunningLong Term Athletic DevelopmentHoly Grail of Running Gear and Shoes
2025-06-191h 12The Elevate Your Running PodcastEP. 178 - Finding Her Fast: Kylie Mantz's Unique Path to Running ExcellenceIn this episode of Elevate Your Running, we welcome Kylie Mantz, a runner whose path to collegiate and elite performance is truly one-of-a-kind. Married to Olympic Marathon Trials champion Conner Mantz, Kylie shares how his dedication sparked her own interest in the sport, leading her to uncover a surprising innate talent. We'll explore the invaluable insights gained from living and learning with an elite athlete, and how Kylie is carving out her own powerful identity and finding her potential in the competitive running world. Don't miss this inspiring conversation!Follow Kylie on IG here.
2025-06-121h 06The Elevate Your Running PodcastEP. 177 - Training Updates, What it Was Like Being Paced by Nell Rojas in the Bolder Boulder10k + Heat AcclimationThis is a fun episode! This week, Coach Amber share their current training updates, why heat acclimation is so important for a strong Fall season and the pacing tactics Nell Rojas used with Sara in the Bolder Boulder 10k a few weeks ago! Do you want to run a FUN fall race?! New course profiles in 2025 will give way to a faster time! Boulderthon is the premier Colorado race experience, rated Top 10 in America by USA Today! Join the Elevate team on Sunday, Sept. 28th for a 5k, 10k, half, and marathon, use code E...
2025-06-051h 03The Elevate Your Running PodcastEP. 176 - Unleashing Your Speed: The Power of the Finishing KickThat final surge of speed as you approach the finish line – "the kick" – can be the ultimate game-changer in a race. But it's more than just grit; it's a skill honed through smart training. Join us this week as we dissect the physiological underpinnings of a powerful kick and provide actionablestrategies to train for it. We'll explore the crucial role of speed work, the strength-building benefits of hill repeats, the neuromuscular magic of short bursts, and how to simulate race-day intensity to unlock your fastest finish. Ready to leave it all on the course? Tune in!
2025-05-2942 minThe Elevate Your Running PodcastEP. 175 - Running a Breakthrough Season with Purposeful Process, Julia Armstrong | @miwildmilesJulia joins the podcast and shares her inspiring marathon journey of overcoming the odds of cancelled races to find a breakthrough in the marathon! Julia shares how her why fueled her during sub zero temps, running the most miles ever in a marathon build. She shares how she found the confidence to run a breakthrough half and then breakthrough marathon, after massive ice storms disrupted her taperHer mantra and why they workThe lesson she learned in this marathon prep that she’s carrying forw...
2025-05-221h 07The Elevate Your Running PodcastEP. 173 - The Season After the Season: How to set up your training after racing your A Goal Race with Jason FitzgeraldYou crushed your A goal race – now what? This week, we dive into the crucial "season after the season" and guide you through the essential steps to set up your training for future success. Learn:The vital recovery period: Why it's NOT just about physical rest and how long it should last.Reflection and analysis: How to learn from your recent race – what went well and what could be improved.Setting new goals (or not!): Exploring different approaches to your next training cycle.Rebuilding your base: Smart strategies for gradually returning to c...
2025-05-091h 08The Elevate Your Running PodcastEP. 172 - Three Ways to Improve Your Running Economy to Reach Fall GoalsAre you working hard but not seeing the speed gains you crave? Ever wonder how some runners seem to glide effortlessly? The secret might lie in your running economy – how efficiently your body uses energy at a given pace.In this week's episode, we dive deep into the world of running economy and reveal practical strategies you can implement today to become a more efficient and faster runner. We explore three key pillars that can significantly impact your performance:In this episode, you'll discover:The definition of ru...
2025-05-0140 minThe Elevate Your Running PodcastEP. 171 - What I Wish I Knew About Training When I Started Following a Structured PlanIn this week’s episode, Coach Sara discusses the top three things she wishes she knew about training when she started a structured plan.Sara discusses the importance of:Understanding the Rule of ThirdsWhy Intentionality with Your Week Will Set You Up for SuccessWorkouts are Designed to Feel HardDo you want to run a FUN fall race?! Boulderthon is the premier Colorado race experience and rated Top 10 in America by USA Today! Join the Elevate team on Sunday, Sept. 28th fo...
2025-04-2429 minThe Elevate Your Running PodcastEP. 170 - What to Eat After a Race: How to Support Your Post-Race Recovery with Alex Larson, R.D.You crossed the finish line – congratulations! But your race isn't quite over. What you eat in those crucial post-race hours plays a HUGE role in your recovery, muscle repair, and how you feel for your next run. Join us this week as we dive into the essential nutrients and strategies to effectively refuel and rebuild after a race with Registered Dietitian, Alex Larson.Learn what to prioritize on your plate to bounce back faster and get ready for your next challenge! Alex Larson is a Minnesota-based registered dietitian (RD, LD...
2025-04-171h 06The Elevate Your Running PodcastEP. 169 - Run Smarter, Not Harder: The Data Behind Your Best PerformanceTired of running blind or relying too much on your watch data?In this episode, running coaches Sara + Amber dive deep into the world of running metrics, revealing the data that truly matters for optimizing your training and achieving your goals. We'll go beyond pace and distance, exploring heart rate, cadence, power, and more. Learn how to interpret these numbers, understand their significance, and use them to craft a personalized training plan that unlocks your full potential. Whether you're a seasoned marathoner or just starting out, this episode will equip you with the knowledge...
2025-04-101h 11The Elevate Your Running PodcastEP. 168 - Conquer Pre-Race Anxiety: Master Your Mindset with Emily Saul (Replay)Email Saul, a sports psychology coach, breaks down the mindset of an athlete during the most critical time for success - race day! On this week’s episode, we dive into:What to expect during the taper processHow to set yourself up for success during race morningThe common feelings that come up in the weeks and days leading into the raceAnd so much more! Listen on:Apple Podcasts | Spotify | Youtube MusicConnect with...
2025-04-031h 28The Elevate Your Running PodcastEP. 167 - Spring Speed Surge: Why Cadence, Agility, and Terrain Transitioning Matter for a Strong Spring Season!Spring race season is here! Are you ready to crush your goals? In this comprehensive episode, Coach Sara breaks down everything you need to know to transition from winter to spring training as well as performance enhancements to Elevate Your Running!Coach Sara discusses how to improve your cadence after running months on a treadmill, agility drills to try, why terrain transitioning matters + how to apply it without getting hurt mindset cues, and moreDon't let the winter derail your hard work – tune in and make this your best ra...
2025-03-2750 minThe Elevate Your Running PodcastEP. 166 - Q +A: Short + Effective Strength Training Ideas, Low-Cost Fueling Suggestions, How to Manage Training Anxiety, and more!This week, Coach Sara answers your training questions from IG and Threads! In this power hour of running, Sara addresses the following questions:Why We Need to Fuel Our Long Runs: Fasted Running isn’t Better!Low-Cost Fueling SuggestionsShort + Effective Strength Training Routines for the Busy RunnerWhen to Run Workouts in the ColdHow to Manage Training AnxietyThe Best Kept Secret to Running that I wish I knew when I started!Why Running Coaches are for a variety of runners and not ju...
2025-03-2056 minThe Elevate Your Running PodcastEP. 165 - Can My Dog Run With Me? Essential Tips for Safe Running with Dr. RuthAnn LobosATTENTION DOG OWNERS - This episode is for you! Have you ever wondered how to incorporate running into your dog’s movement routine? How to approach different seasons and different terrains? Dr. RuthAnn Lobos joins the podcast this week. She discusses the proper way to add running into your dog’s running schedule, and our furry friends are just like us!Learn about pre-run routines, recovery ideas, fueling, and the right way to introduce them to running and SO MUCH more. We also discuss the la...
2025-03-131h 11The Elevate Your Running PodcastEP. 164 - Master the Art of the Progression Run + Running Negative SplitsPODCAST DESCRIPTION:Tired of fading at the end of your runs or races? This week, we dive deep into the powerful strategies of progression runs and negative splits. Learn how to train smarter, race stronger, and unlock your true running potential. We'll cover everything the practical tips for implementing them in your own training.In this episode, we'll discuss:What are progression runs and negative splits, and why are they essential for runners of all levels?The key benefits of incorporating these strategies into your training regimen.
2025-03-0659 minThe Elevate Your Running PodcastEP. 162 - Common Half Marathon Mistakes and How to Avoid Them!The half marathon distance is one of the best race distances to race, and it’s also a race distance that many don’t properly train for! In this episode, Coach Sara shares four common half marathon mistakes and how to avoid them! How to Structure a Training PlanHow to get the most of the Long Run How to Pace a Half MarathonHow to Avoid Running Too MuchThe Elevate Coaching Team has 1:1 coaching spots open for spring and fall ra...
2025-02-2038 minThe Elevate Your Running PodcastEP. 152 - Why Training Age Matters + How to Set Realistic GoalsCoach Sara talks about the Endurance Training Age!
She discusses:
What is training age?
How is training age different than birth age?
Why does training age matter for endurance runners?
How to break through the plateau if your training age is under 10
Factors that contribute to training age
How training age can influence your training and racing decisions
Coach Sara also shares how to set realistic goals if you’re a master runner but have a low training age, and how to break thr...
2024-12-1254 minThe Elevate Your Running PodcastEP. 149 - Post-Race Recovery, How to Race a Hilly Marathon, Coaching Changes and Your Training Questions, AnsweredThis week, Coach Sara answers your training and racing questions!
Sara answers your questions about:
How to pre-load electrolytes before a marathon
How to navigate a coaching change
How to properly carb load
How to run a hilly marathon …
How to combat pre-race anxiety!
and more!
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
elevateyourrunning.com
Elevateyourrunning and sayrahrunshappy
If...
2024-11-2154 minThe Elevate Your Running PodcastEP. 148 - The Indy Marathon Recap with Jenna Zajac + Answering Your Training and Race Day Questions!Sara and Jenna talk all things Indianapolis Marathon! Training, Race Weekend, Race Experience and we cover your questions …
Recap of our Training Cycle
Our Process and Outcome Goals
When we felt the training “click”
How we fueled and carb-loaded
Our race strategy and if we followed it
What we thought of the spectators and race energy
Course thoughts and suggestions
How weather and fitness impact races
Did we take a race day selfie with Taylor?
And more! Thank you all so...
2024-11-141h 21The Elevate Your Running PodcastEP. 145 - How to Avoid Common Recovery Mistakes with Physical Therapist, Jenna ZajacIn this episode, Sara and Jenna give an update on their Indianapolis Marathon Training and how they are balancing working hard and having fun during this prep!
Jenna Zajac is a physical therapist, run coach with RISE coaching and she is on the podcast this week! We talk about:
Understanding Post-Marathon Recovery
What happens to your body when you’re running a marathon
When recovery should begin
Post-Race Strategies
Prehab for Prevention
Common Recovery Mistakes + more
Listen on:
Apple Podcasts
S...
2024-10-241h 07The Elevate Your Running PodcastEP. 143 - How You Can Run a Boston Marathon Qualifying Time with Coach Jason FitzgeraldThis week, the Head Coach of Strength Running, Jason Fitzgerald connects with the Elevate Your Running audience to discuss the 2025 Boston Marathon Cut-Off Time + 2026 Qualifying Standards + more.
Jason and Sara discuss:
Does the pandemic have an impact on the stronger cut-off times?
Impact on Fall 2025 Boston Marathon Qualifying Times
New 2026 Qualifying Standards
Why are runners getting faster?
What to do after your 2025 Fall marathon to qualify in 2026
How to plan your next BQ Race
And more!
2024-10-1057 minThe Elevate Your Running PodcastEP. 142 - Your Complete Marathon Recovery GuideHave you thought about the right marathon recovery tactics to feel better sooner? This week, Coach Sara, discusses five recovery tips to help you feel better - mind, body, and soul, after you cross the 26.2 mile finish line.
When should the recovery process begin?
What is the single most important aspect to focus on during recovery?
When should movement be incorporated back into the routine?
And more!
Listen on:
Apple Podcasts
Spotify
Youtube Music
Connect with us:
e...
2024-10-0335 minThe Elevate Your Running PodcastEP. 138 - Mastering the Marathon: 6 Things I Wish I Knew Before Racing my First MarathonIn this episode, Sara dives into the world of marathon running, sharing valuable insights from her personal experience running and coaching first-time marathon runners.
Join her as she discusses six key takeaways that can help you prepare for and conquer your first marathon.
How important is consistent running?
Why hydration is more important than most think it is
To hit the wall or to not hit the wall
Crossing the finish line feels
Why needing a “Strong Why” will carry you through into post-race recovery
Addit...
2024-09-0545 minThe Elevate Your Running PodcastEP. 137 - Unlocking Potential: A Coaching Conversation with Amber SchrinerIn this episode, Coach Sara dives into the transformative power of coaching, exploring well-thought-out plans that contribute to success in running and beyond.
Join us as we discuss the benefits of having a coach, the importance of goal setting, and the unique perspective gained from self-coaching.
Key Topics:
The personal impact of having a coach and achieving specific goals
Effective strategies coaches use to help runners set and achieve their goals
The motivation behind self-coaching and the benefits of creating your own training plan
Challenges faced during...
2024-08-291h 17The Elevate Your Running PodcastEP. 136 - Must-Haves for a Strong Peak WeekIn this episode of the Elevate Your Running Podcast, Coach Sara dives deep into the crucial phase of marathon training known as Peak Week. If you’re gearing up for your big race, understanding how to navigate this intense period can make all the difference. Sara breaks down what Peak Week is, why it's essential, and how to make the most of it to set yourself up for race day success.
Key topics discussed:
When does peak week occur in the training cycle?
The benefits of peak week
The physical and mental challenges faced during pe...
2024-08-2238 minThe Elevate Your Running PodcastEP. 131 - Add These 5 Needle-Movers to Your Training and Elevate Your Running PerformanceCoach Sara dives into the needle movers that will elevate your training performance! Looking to PR this fall? Looking for a breakthrough training cycle? Dive into these four tips to help maximize your time, and your training, and see and feel the results you want!
Sara describes the invisible string between running and training
Why visualization matters and how to add it to your routine
How to create solutions to the training "problems" you're experiencing
Why planning your week is winning your week
Breathing techniques to create a strong, relaxed runner
...
2024-07-1858 minThe Elevate Your Running PodcastEP. 130 - Conquering the Marathon: 6 Key Differences from the Half Marathon You NEED to KnowIn today's episode, Sara shares how to conquer the marathon and the key differences you need to know if you're transitioning from running half marathons to marathons.
Today's episode covers:
The Long Run
Training Changes + Fatigue
Nutrition Strategies
Mental Preparation
And more to help you confidently CRUSH your first (or next) marathon!
PARTNER DISCOUNTS AND LINKS:
Connect w/ Sara on Instagram
The Elevate Your Running Training Plans - Elevate20 for 20% off your plan
Dynamic Runner - SAYRAHRUNSHAPPY for 10% off your subscription
Inside Tracker - SARAMPRO for 15% off your entire purchase
Blenders Eyewear - ELEVATEYOURRUNNING...
2024-07-1146 minThe Elevate Your Running PodcastEP. 128 - Top 3 Reasons Why Speed Workouts Help Long Distance RunnersIn this week's episode, Sara dives into the top 3 reasons why speed workouts are essential for long-distance runners. If you're preparing for a marathon or just looking to improve your running performance, this episode is packed with insights on how speed training can make a significant difference.
Today's episode discusses:
1. Muscle Power Recruitment:
Speed workouts engage more muscle power, which is crucial during the latter stages of a marathon when fatigue sets in. High-intensity running improves stride length, pace, and cadence, leading to a better-running economy and efficiency. Building muscle...
2024-06-2744 minThe Elevate Your Running PodcastEP. 127 - How to Get Back to Running Safely Post Partum with Dr. Christina PironIn this week’s episode, Coach Sara is joined by Dr. Christina Piron. Dr. Piron is a Peditrian and we discuss how new moms can get back to running safely and feeling happy and healthy.
Today’s episode discusses:
What to do when you find out you’re pregnant
What modifications need to be made during the pregnancy
What to add to your movement plan for a stronger return to running post-partum
When to know it’s time to stop running
How long does it take to get back to running post-partum
What are some...
2024-06-201h 10The Elevate Your Running PodcastEP. 125 - What to Do If You’ve Been Using Spring Energy Gels in Your TrainingCoach Sara addresses the Spring Energy Gel controversy and recent data findings from multiple data sources. We know that fueling well and fueling often can lead to breakthrough performances. We also know that underfueling can cause many issues, including scary health impacts for some.
In this episode, I talk about:
The Spring Energy Gel controversy
How do the Spring Energy gels stack up against other gels on the market?
Why does the mislabeled nutrition count matter?
What to do if you’re overflowing in Spring Energy Gels...
2024-06-0654 minThe Elevate Your Running PodcastEP. 124 - The Urgency of Safe Running with Dena LewisIn this week’s episode, Coach Sara has an in-depth conversation with Dena Lewis. Dena is a long-time endurance runner, starting her running journey by running 5ks which morphed into the ultra running distance!
Dena was physically assaulted on two separate occasions while running. She took the action steps necessary to develop a new level of safety for runners called, Running Mate.
Running Mate is currently located in Austin, Boston, and Tampa. You can find more information here and don’t forget to add your city location for a runni...
2024-05-3057 minThe Elevate Your Running PodcastEP. 123 - What You Need to Know About Running Track Workouts for a Strong Season of SpeedIn this week’s episode, Coach Sara shares tips on approaching a track workout and best practices when stepping into the Oval Office. :)
Coach Sara breaks down:
How not to be intimated by running on a track
The correct direction to run on a track
The distance of one lap and how that measures up with your workout
An example of running a 10 x 400 meter workout
How to remember the workout rep you’re at
The right shoes to wear
What...
2024-05-2345 minThe Elevate Your Running PodcastEP. 122 - How to Think About Your Base Phase of TrainingIn this week’s episode, Coach Sara shares insight on the base phase of training.
What is the base phase of training?
Why is it so tough to master the easy running?
How to make the most of your base phase for the most impact!
For more information on easy (aerobic) running, check out Ep 25 of the Elevate Your Running Podcast.
For more information on Heart Rate Zones, check out Ep 57 with Running Explained Crea...
2024-05-1643 minThe Elevate Your Running PodcastEP. 121 - A Post-Partum Return to Running with Meg RashkinIn this week’s episode, Coach Sara brings on guest, Meg Rashkin.
Meg’s love for running runs deep. She’s gone through the classic run too-hard and burnout scenario. She spent several years discovering and creating the space for running and when her love of the sport returned.
Meg’s story is inspiring. Along the way in her journey, she became a mom of two young children
Meg shares, when the ich to return to the sport, happened and the hardest thing to balance no...
2024-05-091h 16The Elevate Your Running PodcastEP. 119 - 5 Things I Would Do If I Were Starting Over as a RunnerWhat is something you would do differently starting over as a new runner?!
Coach Sara shares the 5 THINGS she would do differently, and how they are all great examples of what you can apply to your training today whether you’re a new or a seasoned runner.
Sara also shares the one thing she wouldn’t change in her running.
The fueling section is between 20:33 and 35:03
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2024-04-251h 08The Elevate Your Running PodcastEP. 118 - 4 Key Lessons Learned from the 128th Boston Marathon and how to apply them to your trainingCoach Sara recaps the 128th Boston Marathon, and four key lessons learned from Marathon Monday and how to apply them to your training.
00:00 Introduction and Excitement for the Boston Marathon
09:48 Impressive Performances by Elite Runners
26:29 Embracing the Ebb and Flow of Everything We Do
36:16 Tips for Running in Warm Weather Races
43:20 Learning to Let Go
51:52 Assessing Wins and Areas for Improvement
DOWNLOAD A CUSTOM TRAINING PLAN:
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2024-04-1859 minThe Elevate Your Running PodcastEP. 117 - 6 Ways to Have Your Best Running EraWhether you’re a swiftie or not, we can all agree that Taylor Swift is living her best era right now! Coach Sara shares 6 Ways to Have Your Best Running Era and how it relates to Taylor Swift and how she embraces these six steps in her personal and professional life.
Sara also shares her Cherry Blossom training experience and race recap!
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepar...
2024-04-1159 minThe Elevate Your Running PodcastEP. 115 - Your Guide to the Boston Marathon Race Weekend (and Tips if You’re on the Cusp to Qualify!)
Coach Sara is a 6x Boston Qualifier and ran the Boston Marathon twice in the last three years. She has coached dozens of athletes who have run from Hopkinton to the Back Bay over her coaching career.
Sara provides a guide to your Boston Marathon Weekend and what to plan now, for a successful day on Marathon Monday, including
Expo + Bus information
How to Prepare for changing weather conditions
Pacing and How to Chunk the Boston Marathon Course
Understanding your running strengths
The Magic tha...
2024-03-281h 15The Elevate Your Running PodcastEP. 114 - Top Strategies on How to Overcome Seasons of Injury and How to Start Stacking Healthy Training Cycles!Coach Sara brings Tamanaa Singh to the Elevate Podcast this week. Tamanna is a runner, a sports cardiologist, a dog mom and so much more. Tamanna speaks to the season of being an injured runner and how she found the strength - both mentally and physically to overcome.
Tamanna shares her top strategies on what worked and what didn’t work for her to find her strongest running yet.
Tamanna’s sports psychologist, Emily Saul can be reached at esaulmovement@gmail.com.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveli...
2024-03-211h 09The Elevate Your Running PodcastEP. 113 - 6 Strategies to Prevent Hitting the Wall in Your Next Marathon
PODCAST DESCRIPTION:
Do you find your pace significantly decreasing during the marathon? Maybe it’s a sudden, onset of 30 - 60 seconds slower per mile throughout the remaining portion of the race? This week, Coach Sara shares her 6 strategies to avoid hitting the wall in the marathon. There are things we can do each week in training and on race day to set ourselves up for success a run a strong 26.2 miles.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to wo...
2024-03-141h 09The Elevate Your Running PodcastEP. 112 - Why the 10k Distance is the Best Distance to Race (REPLAY)
You might be wondering why the 10k distance is one of the best distances to race.
This episode outlines the benefits of training for the 10k distance, how to add it to your training if you’re training for a longer endurance event, and the best 10k workouts to help you feel fit and ready for race day. Coach Sara also shares the top 10k’s in the country!
Whether you’re a new runner finding your stride in the 5k distance or a marathoner, this is an episode to take away some tra...
2024-03-071h 07The Elevate Your Running PodcastEP. 111 - 3 Ways to Determine Pace + IntensityIn this episode, Sara shares three ways to determine pace and intensity.
Heartrate Training
Pace Calculations
Effort Style Running
How to feel pace and effort - and how that will translate on race day
Donate to the Laken Riley Go Fund Me Page, all donations go towards her funeral services, and to establish a scholarship in her name.
Find the new HRM FIT for women here or here.
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Are you interested in leveling up your running this year...
2024-02-291h 16The Elevate Your Running PodcastEP. 110 - How do you take a hill? How to take a hill both in training and in life.In this week’s episode, Coach Sara explains how to run a hill - both literally and figuratively. How we show up for one thing is how we show up for everything. How do you run a hill? Do you show up the same way in life when a hill is placed on your path?
This episode details the importance of hill running, how to run a strong hill and how to apply it to life.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need...
2024-02-221h 16The Elevate Your Running PodcastEP. 109 - What’s Normal, What’s Not Normal After Running Your Goal RaceIt’s another “What’s Normal, What’s Not Normal” edition.
Do you have the Marathon Blues after a big training cycle? Or, do you find it tough to sleep the week following your race? Coach Sara shares advice on what’s considered normal and what’s not normal after running your Goal Race for the season.
She covers topics related to the
Body
Mind
Nutrition
Sleep
Training for your NEXT RACE
Mindset
On Sunday afternoon, Feburary 11th, we learned Kevlin Keptum, world mar...
2024-02-151h 11The Elevate Your Running PodcastEP. 108 - Olympic Marathon Trials Recap + Your Running and Training Questions Answered, Winter 2024, Part 2Your Running and Training Questions answered by Coach Sara. We deep dive together on
How to Strength Train without Equipment
Food / Water Timing Before a Long Run
Why do we need to go to the bathroom during a race?
Mindset Tips on how to recover from a tough race
Coach Sara’s favorite race day nutrition + more
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the star...
2024-02-081h 24The Elevate Your Running PodcastEP. 107 - Your Running & Training Questions Answered, Winter 2024, Part 1Coach Sara answers your running and training questions. In this week’s episode, she discusses:
Why improvement isn’t immediately felt in running
Mantra’s for Tough Workouts
Breathing Techniques for Easy to 1 Mile Workouts
How to maintain zone 2 HR on a hilly neighborhood route
How to structure a tune-up race when you can’t fit it into life?
and so much more …
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a c...
2024-02-011h 35The Elevate Your Running PodcastEP. 106 - How to Develop a Racing Skill Set in 2024Racing is a skill set that can take years to perfect.
In this week’s episode, Sara shares how to develop a racing skill set through the mental, and physical aspects and why racing more might be better.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident!
Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for begi...
2024-01-251h 03The Elevate Your Running PodcastEP. 96 - The Benefits of Training & Racing the 10K & Why It’s the Distance You Should be RacingThe 10K distance is a hidden gem for quality training and race experience! This week, Sara breaks down why you should incorporate a 10K focus into your yearly running schedule, and how to make the most of this type of training block.
Listen for some of the best 10K-focused workouts, racing tips, and an overview of some of the best 10K’s in the U.S.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need to work with a coa...
2023-11-0953 minThe Elevate Your Running PodcastEP. 92 - 5K Race Strategies & Travel Tips For A Major MarathonSet yourself up for success in your next race, whether it be a 5K or Marathon, by preparing for the unknown. A lot goes on when attending a big event like a major marathon weekend, or any new city for a big race.
In this episode, Sara breaks down her experience at the Chicago Marathon, and her reflections on what went well and what didn’t, in her most recent race. She also provides experienced-based advice on how to best prepare for the magnitude of some of the running world’s biggest events.
...
2023-10-1347 minThe Elevate Your Running PodcastEP. 75 - Hydration: The Secret Weapon You’re MissingWith longer days come warmer days, and the possibility that your running (and life) may be hindered by the heat. To combat conditions of the summer months, we must set ourselves up for success with the right hydration!
There are many products on the market to help with hydration and maintain the right electrolyte balance. Today’s episode is a discussion around what works and how to implement useful products and strategies into your running routine for better performance.
Find links to each product mentioned in this episode, below!
...
2023-06-2335 minThe Elevate Your Running PodcastEP. 67 - Boston Marathon Recap: Everything You Need to KnowThis week, we sit down to break down the 2023 Boston Marathon. From Sara’s experiences as an athlete, to her unique standpoint as a coach, learn all that there is to know of perhaps the world’s most popular marathon.
Key discussion topics include:
The plan to attack the Boston Marathon course
Race day strategy and controllable vs. uncontrollable factors
Lessons learned and takeaways for the future
Whether you have run the Boston Marathon or aspire to one day experience the pageantry for yourself, this episode will serve as a gui...
2023-05-041h 10The Elevate Your Running PodcastEP. 64 - How to Continue Running When Motivation Changes & Preparing For a Late Race StartFor many athletes, late race starts can present a serious issue, and in some of the world's best marathons, such as the Boston Marathon, you may be awake for several hours before the race actually begins - a big change from your normal long run routine.
So, how do you set yourself up for success? Sara has the breakdown in this podcast episode, as she enters race week for Boston. Plus, listen in for some big success tips for running in the rain (you never know when conditions like that of the 2018 Boston Marathon w...
2023-04-1345 minThe Elevate Your Running PodcastEP. 63 - 5 Things to Think About Before Hiring a Running CoachEveryone can benefit from partnering with a running coach. And yet, many people believe they either don’t need a coach, or don’t deserve to work with one.
Today, Coach Sara discusses the top questions to ask when considering up-leveling your training and partnering with a coach. Hear about Sara’s experiences in working with her coach, Nell Rojas - and the positive outcomes of having someone in your corner for your goals!
Key considerations for hiring a coach, include:
The coaches' experience and ‘niche’
Approach a...
2023-04-0647 min
The Elevate Your Running PodcastEP. 58 - 10-Minute Message | The “Boredom” of ConsistencyTime IS on your side!
Enjoy a short, solo episode where Sara shares a message on the value of consistency and how the seemingly ‘boring’ actions compound into great results…What do YOU need to do to improve as an athlete? Chances are, your approach should be unique from someone else.
Back with our normal, long-form episode next week, but in the meantime, if you enjoyed this 10-minute message, let us know, and we can bring you more in the future!
New releases every Thursday! Subscribe through your preferred listening platform for weekly conten...
2023-03-0210 minThe Elevate Your Running PodcastEP. 56 - 3 Steps to Better PerformanceWe all want to progress over time and perform well on race day, but what does it take to make it happen? This episode offers 3 overarching areas of your approach that you can focus on to become a better athlete, no matter your goal.
Our 3 steps to better performance include
How to better “Know the Plan” before taking action.
What it takes to properly “Execute the Plan” day in and day out.
Why you must “Know Your Path Forward” no matter the stage of training that you find yourself in.
These ideas address not only the physical...
2023-02-1647 minThe Elevate Your Running PodcastEP. 55 - Running 102 Miles | The Power of CommunityWhat can be gained over the course of 100+ miles, and what needs to be sacrificed to find out? Today’s episode is a full recap of Austin’s first 100-mile ultramarathon. Listen as he breaks down key moments from the race and memories that will last forever.
From the power of community to the places that your mind goes when the body wants to quit - this episode has perspectives that can be applied to every journey and appreciated by everyone. If you enjoyed this episode, subscribe and share with your friends so they too can elevate thei...
2023-02-091h 10The Elevate Your Running PodcastEP. 54 - 6 Lessons Learned as a RunnerWhat has running taught you? How have you grown as a result of your running experience? In this week’s episode, we share 6 life lessons that we have gained through our running journey.
We explore ideas such as:
How our personal and social identities develop over time
The importance of intuition
Why you need to define success for yourself
What a running ‘journey’ looks and feels like.
These lessons are meant to encourage you that no matter what time the clock reads at the finish line or how many miles you happen to run each week...
2023-02-0255 minThe Elevate Your Running PodcastEP. 53 - Strength Running for Injury Prevention | Jason FitzgeraldIs strength the key to better running? Today’s guest is Jason Fitzgerald, the founder of the Strength Running podcast, video channel, and coaching service! Jason’s expertise helps runners everywhere discover greater consistency of training, faster race results, and healthier running that lasts!
Our discussion addresses important topics like
Common overuse injuries and why they occur for so many runners
How to identify and address the early stages of a potential injury
Why strength training has such a positive impact on injury prevention
Two approaches to strength and how each can influence an athlete’s health...
2023-01-261h 14The Elevate Your Running PodcastEP. 52 - What it Takes to Be "Race Ready" & How to Understand Your Race PotentialThe questions you asked were answered! Sara and Austin address a great list of questions from our listeners to help you run stronger and happier in the coming season.
Some of the primary topics discussed in this episode include:
Our best advice for ‘beginner’ runners
How to address nutrition as an athlete who feels ‘depleted’
Tips for coming back from time off
What it means (or feels like) to be race ready
The strategy of both establishing a race schedule and an individual race plan
Important differences between various race distances, from one to one-hundred miles
How we p...
2023-01-191h 30The Elevate Your Running PodcastEP. 51 - Running Burnout: Fact or Fiction?Have you ever felt burnt out in running or life? How do you combat low motivation? This episode addresses the symptoms of burnout and the compounding issues that result from an imbalanced scale of stress and rest.
Episode #51…
The difference between burnout and fatigue
Physical and psychological signs of burnout
Why more experienced athletes are less susceptible to burnout
How perception is altered when we’re burnt out
Our discussion offers steps forward during tough stretches of training and life. Learn how to gain control over your mind and body to maximize growth opportunities. Avoid the...
2023-01-1258 minThe Elevate Your Running PodcastEP. 50 - Nell Rojas | Training Like An EliteNell Rojas is an American elite marathon runner for Nike, coach, and business owner for Rojas Running. She joins EYR to discuss key aspects of her background in the sport, as well as her present-day life as one of the top women’s marathon runners in the world today!
Key discussion topics include:
How Nell’s training has evolved over the years, and her thoughts on meeting the specific needs of each athlete.
The value of strength training and why Nell integrates lifting into her routine as an athlete.
Mental strength and resilience through hard workouts and...
2023-01-051h 02The Elevate Your Running PodcastEP. 49 - 3 Ideas for a Stronger Year (and life)We all know the new year's feelings: excitement, promise, renewed hope, and energy. Commonly, these feelings wane as the weeks pass and life imposes stress upon us.
But what if there were things that we could implement to overcome challenges and maintain forward momentum toward the goals that we’ve set? This week’s episode details the three understandings you need to remember over the next twelve months and beyond. Consider these questions:
Do you know how strong you are?
Are your thoughts and actions rooted in a firm foundation of self-belief?
Do you go all in t...
2022-12-2937 minThe Elevate Your Running PodcastEP. 48 - The Workout You’re Not Doing & Visualization TipsPreparation is a requisite for successful performance - from training sessions to race day. This episode is all about the little things that make a big difference! We discuss the value of warming up and how to individualize your approach to meet your body's needs.
We also highlight the impactfulness of visualization, specifically, the ideas of…
How to practice visualization in a passive and active scenario
Why visualization yields performance benefits
How visualization acts as an exercise in mental strength development
Prepare smarter, perform better! This episode will equip you with takeaways that you can im...
2022-12-2256 minThe Elevate Your Running PodcastEP. 47 - Mindset Tips For Stronger Running | Dr. Justin RossDr. Justin Ross is a clinical psychologist specializing in athlete mental health and performance psychology. He joins us to discuss key tips and important perspectives for mental health and performance optimization.
Through his expertise, Dr. Ross speaks to key applications such as:
Flow state vs. Clutch state
Goal-setting with performance standards
Overcoming fear of failure and embracing curiosity
The mind can take us far! Learn how to develop your mental muscle and maximize your greatest possibilities with the help of Dr. Ross and our discussion.
If you enjoyed this podcast, let us know...
2022-12-151h 08The Elevate Your Running PodcastEP. 46 - 4 Reasons You're Not Getting FasterAll runners want to get better. Whether it be faster times, longer distances, or another indicator of progression, it’s crucial to receive a return on investment from all our time and energy.
In this episode, we break down four key considerations for progression. Our discussion is centered on the applications of each and why they’re such valuable practices for your growth and development as a runner.
Easy Running
Goal-based Specificity
Recovery
Devotion to Development
Take inventory of your own physical and mental training. Which of these areas can you place more intent behind? Whic...
2022-12-081h 00The Elevate Your Running PodcastEP. 45 - Goal-Setting: Everything You Need to KnowDo you set goals? Do you find yourself struggling to clarify the vision and the path toward achievement? Goals can be tricky, but that's why we wanted to have this discussion!
Your goals are the object of a person's ambition or effort; an aim or desired result. Get the most out of your goal-setting and hard work with some of our key discussion points from the episode; the best practices and important perspectives you need to know!
Key Discussion Topics:
'Just-Manageable' challenges
The 4 types of goals
How to adapt when the goal is no l...
2022-12-0159 minThe Elevate Your Running PodcastEP. 44 - What You Need to Know About the MindDo you often feel like running is more of a mental obstacle than a physical one? Athletes of all experience and ability levels struggle with a similar issue: Overcoming the voice in their heads that says they can’t.
Today, our conversation addresses the common challenges of the inner dialogue, and how we can push negativity to the sidelines, in favor of a more positive outlook that is grounded in gratitude and excitement for our chosen sport!
Some of our key discussion topics include:
Comparison Trap: The Enemy
Imposture Syndrome: How to Overcome It
Gr...
2022-11-241h 01The Elevate Your Running PodcastEP. 43 - How to Make the Most of Base Building for RunnersDo you know the ‘x-factor’ for better running? The key that will unlock greater levels of performance and longevity in the sport? If not, today’s episode will teach you all about it!
A base-building phase can be viewed as the foundation of your fitness or the engine of your running machinery. Dedicating specific blocks of time or a stage of your running career towards base-building will allow for many unique benefits and positive outcomes that are far too often overlooked by many endurance athletes.
To most effectively cover the topic of base-building, we center our di...
2022-11-171h 08The Elevate Your Running PodcastEP. 42 - How to Find Strength in Struggle | New York City MarathonHow do you overcome the dark moments that may present themself on a race course? This week’s discussion is all about the mindset that we carry with us as runners, and how we can leverage our mental strength to get us through challenging circumstances.
Through the lens of this past weekend’s marathon races (Indianapolis; New York City), we break down the circumstances of a race that may feel like it’s spiraling out of control. We’ve all had them and if you haven’t, you will at one point or another!
Key points of...
2022-11-1057 minThe Elevate Your Running PodcastEP. 41 - The Most Important Factors in Adaptation as an AthleteAs runners and athletes, we train for adaptation. It’s our ability to adapt that allows us to run faster, farther, and stronger.
The issue is that adaptation is not easily achieved. To achieve this overarching goal, we must first understand which factors provide us with the best return on investment. Today’s episode is a discussion on growth and development and the most impactful areas of your training to maximize if you hope to set a PR in the near future.
We discuss the following factors in detail:
Time
Stimulus
Recovery
Each of t...
2022-11-0346 minThe Elevate Your Running PodcastEP. 40 - Running is Always the Answer | Maddie MaherIn this week’s episode, we’re joined by guest Maddie Maher (@mileswithmaddie). Maddie is a writer and runner who has combined her love for both through her Instagram account, where she tells stories of her running journey and provides a welcoming voice for the running community!
Our discussion went in-depth on many important topics:
The evolution that we have as runners, both mentally and physically
Tips for fighting back the common feelings of imposter syndrome
Why nutrition is crucial and how to individualize your approach
The value of self-belief and commitment to the day-to-day training
Ma...
2022-10-271h 15The Elevate Your Running PodcastEP. 39 - The Truth About RunningFollowing our most recent episode, Lessons Learned from Marathon Running, we asked our listeners to share their most valuable lessons gained through running.
As a result, this week is a conversation informed by you! Our discussion provides insights, perspectives, and personal stories surrounding the most important takeaways from your running journey.
Key topics include:
Why adaptability is a critical key to success
What it means to be disciplined AND adaptable
Why you need to know the Rule of Thirds
How you can instill confidence in yourself through training
And much more!
...
2022-10-201h 04The Elevate Your Running PodcastEP. 38 - Lessons You Need to Learn Through Marathon RunningMarathon running requires a great deal of us. It’s mentally and physically demanding, but that’s why we love it! The challenge and possibility of stronger training cycles, faster races, and new experiences will continue to draw us in.
Today’s episode is all about marathon running, and more specifically, the valuable lessons that can be drawn from the demands of this feat. Whether you’ve never run a marathon or are an experienced veteran, these insights will give you perspective into the greater purpose behind why we run!
Discussion topics include but aren’t limited...
2022-10-131h 00The Elevate Your Running PodcastEP. 37 - Everything You Need to Know For Your Next TaperThis week, we discuss the keys to a successful taper! Every great training cycle includes a taper of about 10-14 days, allowing the body to recover and prepare for the stressors of race day.
To most effectively address the ‘ins and outs’ of a great taper, we break our discussion down into the things you should be doing (DO’s) and the things you should avoid (DON’Ts).
Ultimately, the basis of our discussion centers on the equation: Stress + Rest = Growth. When it’s time to taper, it means that you have embraced the stress of an effe...
2022-10-061h 09The Elevate Your Running PodcastEP. 36 - Proven Ways to Build EnduranceIn this episode of the podcast, we discuss both the systematic and practical approaches to developing your capacity for endurance.
Whether it be a short or long-term goal, as runners we want to run farther and faster. To accomplish this requires an understanding of basic physiological principles of training, as well as the applicable ways to put yourself in a position for growth.
In order to simplify the topic, we address 3 strategic ways to improve your abilities in endurance:
Metabolic Endurance
Running Economy
Stacking
These three approaches, when implemented with consistency, allow our...
2022-09-2949 minThe Elevate Your Running PodcastEP. 35 - Things We Probably SHOULD Have Known Before Signing Up For A MarathonThis episode is all about lessons learned from our first Marathon training experiences so that you can show up more prepared for your next race!
Running provides us with the opportunity to always be learning and pursuing development, both physically and mentally. In reflecting upon our first Marathon preps, we recount some lighthearted, funnier lessons learned, but really aim to emphasize the most important principles that have helped us evolve.
Topics of discussion include, but are not limited to…
Why Marathon prep may take longer than you think
The value of community in your ru...
2022-09-221h 07The Elevate Your Running PodcastEP. 34 - Casting Votes In Favor of SafetyThis week, we share our best tips for safety as runners. While we can never entirely ensure our safety on a run, there are actions to be taken toward a safer set of miles.
Our discussion comes in the wake of the tragic death of Eliza Fletcher, a Wife, Mother, Teacher, and like so many of us, a Runner. Our encouragement this week is to remember Eliza, and to honor her through your running and awareness.
There are strategies that can be implemented towards a safer run; small changes will make a large difference in...
2022-09-1445 minThe Elevate Your Running PodcastWhy We Left Our Careers & What Happened NextThis week, we’re turning back the clock to Episode 2, where we discuss our experiences in leaving a safe career to pursue the great unknown.
Learn the importance of direction over destination; why more isn't always more; and how we aim to run this race that we call life in a beautiful manner.
We believe that this episode will provide you with perspective and encouragement to inspire you to take massive action in your own life. Whether you’re currently living in a time of transition, or you demand more from yourself, we are speaking to y...
2022-09-0659 minThe Elevate Your Running PodcastEP. 33 - Avoid These Running Traps!In this episode of the podcast, we (Sara & Austin) discuss common areas of struggle for runners of all skill levels! These mistakes present themselves as ‘traps’ because they threaten to hinder progress, and potentially even cause regression for some runners.
The most common traps that we address are…
Running someone else’s training or race approach
Running more miles than what’s on your plan
Believing that your training schedule is ‘fixed’
Overlooking the importance of training ‘fuel’
Trying new things on race day
Prioritizing running, alone
Chances are, you will benefit from our conversation around one or more...
2022-08-301h 00The Elevate Your Running PodcastEP. 32 - Tips to Overcome Irregularity, Inconsistency, & Injury in Your TrainingThis episode is full of applicable insights to maximize your training (and life) by proactively combatting the factors that limit you.
We discuss these three limitations in detail:
Irregularity
Inconsistency
Injury
Each of the above provides its own unique set of challenges for us as athletes, professionals, and people.
Irregularities are an aspect of life that we don’t choose but can conquer through our actions. Inconsistencies are self-limiting, but allow us to build habits toward a better life. And injury is inevitable but creates the opportunity for resilience and fortitude in pursuit of...
2022-08-2340 minThe Elevate Your Running PodcastEP. 31 - Training Hacks to Help You PR Your Next RaceIn this week’s episode, we discuss important training tips to help you show up faster, stronger, and more prepared to achieve a high level of performance for your next race.
Whether you’re training for a 5K, Half-Marathon, or Full Marathon, you can apply these concepts and see great results!
The 5 training hacks that we discuss are:
Meet Yourself Where You’re At
Schedule Your Time & Remain Accountable
Celebrate Your Elevated Moments
Be Intentional in the Purpose of Each Training Session
Prioritize Mental & Physical Recovery
Many of these so-called ‘hacks’ are simply behavior a...
2022-08-1648 minThe Elevate Your Running PodcastEP. 30 - The Key to Better Running w/ Jason FitzgeraldIn today’s episode, we welcome special guest Jason Fitzgerald, the founder of the Strength Running website, video channel, and podcast!
Our discussion revolves around the value of strength training, as part of a holistic approach to running. As an expert in this field, Jason talks about…
Key strength movements to help runners stay injury free and running strong
The qualities of an effective training plan
Why it’s important to embrace weigh-based strength training
Best practices for strength programming within a race-focused training cycle
Strength training is one of the more misunderstood aspects of traini...
2022-08-0959 minThe Elevate Your Running PodcastEP. 29 - Gratitude in Running & Life w/ Chad HigginsIn today’s episode, we welcome special guest Chad Higgins!
Chad is a father of 4, an avid runner, brand ambassador (The Feed & HydraPak), and content creator through his YouTube Channel (See Chad Run). He lives out the mission of being consistent, expressing gratitude, and enjoying every mile!
Our conversation centers around the value of gratitude in each of our lives. We discuss key points such as…
The 3 stages of gratitude
How to embrace gratitude through life’s challenges
The importance of contributing positive energy to the world
If you enjoyed this episode, connect with u...
2022-08-0257 minThe Elevate Your Running PodcastEP. 28 - Top Running Myths DebunkedIn today’s episode, we are disproving some of the most popular myths in the running world!
We address the origin of each myth and provide perspectives that help you to better understand best practices for your running pursuits.
Myth #1 - Train Fast to Race Fast
Myth #2 - Strength Training isn’t for Runner
Myth #3 - Nutrition doesn’t Matter on Rest Days
This episode provides you with a collection of strategies that can be applied to your training, as well as necessary understandings to maximize your abilities as an ath...
2022-07-2741 min
The Elevate Your Running PodcastEP. 23 - You Are Not Your Results: Grandma's Race WeekendIn this week’s episode of the show, we recap Sara’s race at the Grandma’s Half-Marathon, and her goal of running a Sub-90 minute half-marathon. Hear about how the race unfolded, and lessons to be learned from a hard-fought effort.
We go in-depth to discuss the athlete’s mindset, an association with results, and perspectives that are crucial in overcoming failure. Why we must leverage our emotions, risk disappointment, and go all-in towards the pursuit of our goals.
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments t...
2022-06-2143 minThe Elevate Your Running PodcastEP. 15 - A Big Announcement; Life & Training UpdatesOn this episode of the podcast, Sara and Austin make a big announcement! Listen to hear the exciting news. Also, life and training updates are discussed, as both Sara and Austin pursue some big goals, and mark their calendars for extremely notable races over the coming months.
Listen to Sara discuss her current plan, as she builds her training back up for the Grandma’s Half-Marathon in Duluth, Minnesota on June 18th. In pursuit of a Sub-90 minute Half, Sara also looks forward to the Fall, where she will run the Bank of America Chicago Marathon on Oc...
2022-04-2632 minThe Elevate Your Running PodcastEp. 13- The Super Bowl of Running: Boston PreviewIn this episode, Sara and Austin talk about all things Boston, ahead of the 2022 Boston Marathon! Discussion topics include why Boston is the ‘Super Bowl’ of running, what we’re excited for in this year’s race, and a brief overview of the American Women’s field!
Boston Marathon Monday is a day to celebrate running, and all that it provides for us and our lives. We dive deep into the key considerations for any athlete interested in training for, and qualifying into a future Boston Marathon. Sara shares her experiences in running the 2021 race, and we provide so...
2022-04-1543 minThe Elevate Your Running PodcastEp. 4- Keys to Progression: Mesa RecapOur final episode from Mesa, Arizona; we do a full recap of Sara's 3rd full Marathon, and her PR performance! Our deep dive into the race ultimately leads to a discussion on progression, and how we can continue to pursue progressively challenging goals. We conclude by looking ahead to what's next for both of us, and what goals we have our sights set on!
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
2022-02-1532 minThe Elevate Your Running PodcastEp. 3- Less is More: Mesa PreviewOn the eve of the Mesa Marathon, we discuss the mindset leading into Sara’s third go at 26.2, just four months removed from her race at the 2021 Boston Marathon. Behind the scenes of our time in Mesa, the preparation that takes place the day before a big race, and how consistency compounds into remarkable progress over time.
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
2022-02-1233 minThe Elevate Your Running PodcastEp. 2- The Great ResignationHear the stories of Sara and Austin, as they detail their experiences of leaving the security of their careers behind, to pursue the great possibilities of the unknown. Learn the importance of direction over destination; why 'more' isn't always more; and how we aim to 'run this race' that we call life in a beautiful manner.
Resources:
https://elevateyourrunning.com
www.instagram.com/sayrahrunshappy
www.instagram.com/austinmyers12
https://www.austinmyers.org
2022-02-0856 minThe Elevate Your Running PodcastEp. 1 - An Introduction to EYRIn this episode, Sara and Austin introduce themselves, how they met, and their shared love of running. We learn Sara's inspiration for beginning the Elevate Your Running brand, and the importance of of 'elevating' our lives, both through running and personal pursuits. The show concludes with a recap of Sara's recent Half-Marathon PR in Houston, and our upcoming trip to Mesa, Arizona for the Mesa Marathon on February 12th.
We hope you enjoy this introductory episode to our podcast! We look forward to sharing information, inspiration, and relatability through new episode releases each Tuesday. For now, support t...
2022-02-0145 min