Episodes

3d ago

As 2025 crosses the finish line, join Coach Sara for a powerful episode focused on maximizing your reflection and setting yourself up for success in 2026. This year was massive for the running community—from booming run clubs to record race participation—and now it’s time to claim your personal wins. In this episode, we'll guide you through your annual review: Reviewing your "Running Receipts" for 2025: Races completed, mileage logged, process goals achieved, and key connections made. Identifying what worked and what didn't, so you can clearly decide what gets to stay and what gets left behind. Then, discover the transformative power of Preparation Receipts —a concept inspired by a recent coaching conversation with an Elevate runner preparing for their next cycle. We dive into the practical, daily behaviors that build confidence and consistency before training even officially begins. Learn how to: - Ask yourself the critical question: "How do I specifically want to be better two months from now?" It’s not just about making training deposits but building a foundation of preparation for a stronger, more confident 2026. Thank you for making this another fantastic year for the podcast! We’ll be back on January 8th with a brand new episode featuring a special guest to discuss our favorite mindset practice: Visualization. Where to Listen: Apple Podcasts | Spotify | Youtube Music NEW: The Taylor Swift Season of Speed Era - 8 Week Plan Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Dec 11

Imagine running a marathon. Now, imagine running one every single day for a week—while hopping on a plane to a new continent between each finish line. In this episode, I sit down with Stephanie Schofeld, an Elevate athlete and finisher of the Great World Race. We dive deep into the logistics, the exhaustion, and the sheer grit required to complete 7 marathons on 7 continents in just 168 hours. From the freezing winds of Antarctica to the humidity of Miami, Stephanie breaks down exactly how she prepared her body for the impossible and what it felt like to cross the final finish line. In this conversation, we cover: The Prep: How to structure a training block for back-to-back endurance efforts. The Experience: Managing sleep deprivation and jet lag while running 183 miles. The Low Point: The biggest challenge she faced (and how she overcame it). The Surprise: The unexpected joy she found in the middle of the chaos. The Aftermath: What real recovery looks like after global trauma to the legs. Whether you are training for your first 5K or your tenth ultra, this episode will redefine what you think your body is capable of. Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for the 2026 season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Dec 4

Don't just run; run smarter. In this essential episode, Coach Sara breaks down the fundamental structure of a successful running year. She covers the often-misunderstood Off-Season, dives deep into effective Base Building strategies, and discusses the season between, the flexible season!. Learn the foundation formula that protects you from burnout and sets you up for your best race times ever. Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Nov 20

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 Plan How to get the most of the Long Run How to Pace a Half Marathon How to Avoid Running Too Much Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Nov 13

Julia is back on the podcast! We catch up on what she’s been up to over the last six months, and how to overcome race day obstacles! Julia has had her fair share of things outside of her control showing up on race morning. In this episode, we talk about: How to separate the disappointment of race day and the success of training The mental strategies leaned into following a disappointing race How the recovery period shaped confidence How to run another 26.2 miles in a few weeks + why this doesn’t work for everyone How to reset focus during a difficult season Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Nov 6

You're chasing that breakthrough PR, but found yourself either stuck, plateaued or moving backwards. In this episode, Coach Sara breaks down the three non-negotiables that powered her incredible journey from a 2:04 half-marathon runner to a 1:28 powerhouse. We reveal the exact strategies behind: Unwavering Consistency: Why showing up consistently is more critical than any single workout. Training for Different Distances: How adding 5K speed and marathon endurance was the secret weapon for 13.1 miles. The Coaching Edge: The specific value of mentorship in restructuring your plan and mindset. If you want a clear roadmap for serious speed gains and sustained progress, this is the episode that delivers. Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Oct 30

In this episode, we cover: The "Good Hard" vs. "Bad Hard" Test: How to instantly know when to push through a tough mile and when to stop a run to prevent a minor niggle from becoming a major injury. Mastering the Talk Test: Learn to use conversation as your most reliable, objective metric for ensuring your Easy Runs are truly easy—the non-negotiable key to building endurance. The Science of Fatigue: We explain why the decision to slow down is often mental, not physical, and how Active Listening can prevent you from hitting the dreaded "wall." Flexible Frameworks: Why your training plan is a guide , not a contract, and the ultimate discipline required to take an unplanned rest day when life, stress, or your body demands it. 🏃‍♀️ Unlock the skill that allows you to train smarter, avoid the sidelines, and stay happy on the roads for years to come. Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Oct 23

Every runner wants to get faster, but what if the pursuit of speed is actually slowing you down? In this essential episode, Coach Sara kicks off the Running Skill Sets series by exploring the transformative power of Patience. We'll dive into: Why the body needs a long view to adapt to training stress. The connection between rushing and your most frequent running injuries. Why rushing training and racing isn't the answer If you've ever felt frustrated, burned out, or stuck in a cycle of injury, this episode will fundamentally change the way you approach your training, helping you achieve lasting success on the road and trail. Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Oct 16

Coach Sara reflects on her experience at the 2025 Chicago Marathon—sharing what’s changed since her last race three years ago. She dives into her race strategy, mindset, and how her body held up over 26.2 miles, and gives a glimpse of what’s next. Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Oct 9

Don't just run your next marathon— master it. Even after seven successful finishes, a coach is always learning! Join me as I reveal the top three crucial adjustments I'm making to my training and race day plan for my eighth marathon. Listen in to discover how to shift your race day from simply surviving to truly thriving on race day! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Senita Athletics: 15% off for first-time buyers using the link https://www.senitaathletics.com/sayrahrunshappy PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Oct 2

Hailey is back on the podcast this week sharing her most recent adventure, completing the Imogene Pass Race from Ouray to Telluride, Colorado ~ over 16 miles above 8.000 feet. She shares her experience, how she prepared for the race, why she took a break from road racing and what's next! This is an episode not to miss! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Sep 25

You're in peak shape, but the mental doubts are starting to creep in. I know the feeling. On this week's episode, I'm pulling back the curtain on how I've built unshakeable confidence and momentum in my own training. I'll share three key strategies I've learned over the past few years that have helped me overcome plateaus and chase down my biggest goals. 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Sep 18

This week, we're sitting down with Stephanie Dyer, a true Grand Master's Runner who has completed over 30 marathons across three decades . Age hasn't slowed her down—in fact, she's only gotten better with time! In this episode, Stephanie shares her best advice on how to maintain longevity in the sport , cultivate a strong and positive mindset , and get faster as you get older. About Stephanie Dyer: Training: Currently training for her 33rd and 34th marathons (Chicago and the Age Group World Championships at NYC). Boston Marathon: April marks her 35th year of running, and marathon number 35 will be at the Boston Marathon, the course where it all started for her! She raced her fastest Boston in 2025 with a time of 3:18:30. Recent Accomplishments: Finished 30th at the Sydney Marathon Age Group World Championships in 2024 with a time of 3:18 Won her age group at the Marine Corps Marathon 2024, just one month after Sydney. 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Senita Athletics: 15% off for first-time buyers using the link https://www.senitaathletics.com/sayrahrunshappy PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Sep 11

Whether it's your first or thirteenth travel race, this podcast episode highlights all the things to consider when traveling racing! Is Travel Racing Right for You? Pre-Race Preparation, Travel Check-list, Travel Day Considerations+ more! 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Senita Athletics: 15% off for first-time buyers using the link https://www.senitaathletics.com/sayrahrunshappy PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Sep 4

This week's episode is a bit different - this is a replay from Dr. Duane Scotti's podcast, The Healthy Runner Podcast. We discuss the top 5 recovery essentials that every aging runner needs to show up happy, strong, and recovered while chasing big goals. Enjoy! Dr. Duane Scotti , DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community . Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running! Learn more about how Duane became a healthy runner here ! [Download] the FREE Injury Prevention Resource Mentioned: 6-Steps to Grow as a Runner If you are recovering from an injury and want to get back into running without setbacks: [Download] FREE Return to Run Program Connect with Dr. Duane Scotti: Instagram - @sparkhealthyrunner Subscribe to Spark Healthy Runner YouTube Channel www.sparkhealthyrunner.com Healthy Runner Podcast on Apple Healthy Runner Podcast on Spotify 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription

Aug 28

Carrie Jackson is a mental skills training coach. She is the co-author of Rebound and the co-host of the Injured Athletes Podcast. In this episode, we dive into the mindset of an anxious athlete and how it presents itself on the start line. Struggling with race day nerves? Join us as I connect with Carrie Jackson about practical strategies to conquer pre-race anxiety and run your best race yet! Learn how to distinguish between excitement and anxiety, manage symptoms, and build mental resilience. We discuss: Understanding the cause of pre-race anxiety How and why it shows up for some athletes and not others Personality traits that present a greater chance of experiencing these feelings Pre-race anxiety signs that a runner may feel or experience Longer-term strategies runners can implement in their training to build resilience against race-day anxiety Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Aug 21

Ever 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 and Overtraining: We break down why overtraining is often a greater threat to your race goals and long-term running health. The Power of a Fresh Mind and Body: Discover how coming to the start line rested and motivated can unlock a surprising performance. Why Long-Term Fitness is Your "Bank Account": We talk about how your years of consistent running build a foundation you can rely on, even with a less-than-ideal training cycle. Racing Smarter, Not Harder: Learn practical strategies for the undertrained runner, from smart pacing to using the run/walk method to finish strong. 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 on the half marathon using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Aug 14

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 weight yet still be underfueled? How does underfueling happen? Signs a runner is fueling correctly. The vitamins needed to prevent RED - S. You can connect with Kristy on Instagram and join her Fueled Runner Club! 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Join the Fueled Runner Club! With Kristy Baumann, Registered Dietitian Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 for the half and marathon Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Aug 7

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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jul 31

Fellow 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 added boost of recovery to take your training to the next level? PR Labs in Boulder, Colorado can help with their Recovery Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jul 24

In 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. Dr. Duane Scotti, DPT, PhD, OCS, is the founder of Spark Healthy Runner , host of the Healthy Runner Podcast , and a seasoned leader in the rehab and running community with over 20 years of experience. After nearly two decades teaching as a Clinical Associate Professor of Physical Therapy, Duane followed his passion full-time: educating runners on how to overcome injuries without giving up the sport they love. Through his signature 1:1 coaching program, Healthy Runner Academy, and weekly content—including podcast episodes and videos—he helps runners get stronger, run faster, and enjoy injury-free miles for years to come. Want to learn how Duane became a healthy runner himself? Click here to learn more . [Download] the FREE Injury Prevention Resource Mentioned: 6-Steps to Grow as a Runner If you are recovering from an injury and want to get back into running without setbacks: [Download] FREE Return to Run Program Connect with Dr. Duane Scotti: Instagram - @sparkhealthyrunner Subscribe to Spark Healthy Runner YouTube Channel www.sparkhealthyrunner.com Healthy Runner Podcast on Apple Healthy Runner Podcast on Spotify 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jul 17

In 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 curveball. Embracing Rest & Recovery: Understand why rest days are non-negotiable and how active recovery can support your training. Shifting Your Mindset: Let go of guilt and learn to view training adjustments as smart, long-term investments in your running journey. Whether you're a seasoned marathoner or just starting out, this episode will empower you to train smarter, listen to your body, and keep running joyful, no matter what life brings. 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jul 10

Hey, 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 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 Center + Contrast Therapy. Use code ELEVATE at checkout for 50% off your first visit. Boulderthon: 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jul 1

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, 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jun 26

Ever 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 5k, 10k, half, and marathon, use code Elevate10 to save $10 off your race entry! Schedule Your PR Recovery Session: Contrast Therapy, Massage Therapy, PT, Strength Sessions, and more! Use code Elevate for 50% off your first Recovery Lab session, book here! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code Elevate10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jun 19

Welcome 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 Running Long Term Athletic Development Holy Grail of Running Gear and Shoes 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jun 12

In 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. 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription ⁠ PR Labs:⁠⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Jun 5

This 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription PR Labs:⁠ use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

May 29

That 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! 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect With Us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for fall race season! If you love running and want to get better + faster at this sport, we want you to join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off yoursubscription PR Labs: use code ELEVATE in the checkout notes for 50% off your first contrast therapy session Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with codeSARAM20 LEVELLE GELS - Save 10% on all natural gels using codeHAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

May 22

Julia 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 taper Her mantra and why they work The lesson she learned in this marathon prep that she’s carrying forward in her running journey and so much more! 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

May 15

Ever wonder what it takes to reach the top in different athletic disciplines? Join us for an inspiring conversation with the remarkable Fisher siblings: Hailey, a force in the half-marathon and endurance running; Grant, a champion in the world of mid-distance racing; and Mark, a professional competitor in soccer. In this episode, we delve into the Fisher childhood, exploring the atmosphere surrounding sports in their household and how their parents fostered their diverse athletic pursuits. Discover the sibling dynamics on and off the field, and hear their early, formative sporting memories. Hailey, Grant, and Mark share invaluable insights into how the skills, mindset, and physical attributes developed across various sports have contributed to their success in their primary disciplines today. They pinpoint specific lessons learned from other sports that they actively apply, offering a unique perspective on cross-training for life and sport. Beyond athletic prowess, we explore the crucial lessons learned about competition, perseverance, resilience, and teamwork. The siblings reflect on how their experiences in both individual and team sports have shaped their training and performance approaches. Finally, we delve into the unique bond these athletes share. Discover how their shared experiences have influenced their sibling relationship, the support system they provide for one another, and the advice they've exchanged based on their distinct sporting journeys. Tune in for an intimate and insightful conversation that reveals the power of a multi-sport upbringing, the strength of family support, and the invaluable lessons learned on the path to athletic excellence. Get ready to be inspired by the incredible journey of the Fisher siblings! 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: If you want to hear more about coaching, joining our team, or how to follow us online, here are the links! elevateyourrunning.com IG: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

May 9

You 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 consistent training. Preventing burnout and staying motivated: Keeping the running fire alive during the off-season. When to plan your 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

May 1

Are 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 running economy and why it's crucial for runners of all levels. Practical strategies for safely and effectively increasing your weekly mileage. Key strength training and plyometric exercises to enhance running efficiency. How to incorporate hill training for maximum benefit to your economy and power. Actionable takeaways you can implement in your next workout. Don't just log the miles – make every step count! Join us this week and unlock your true running potential. Happy Running! Do you want to run a FUN fall race?! Boulderthon is the premier Colorado race experience and is 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 Elevate10 to save $10 off your race entry! Where to Listen: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Apr 24

In 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 Thirds Why Intentionality with Your Week Will Set You Up for Success Workouts are Designed to Feel Hard Do 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 for a 5k, 10k, half and marathon, use code Elevate10 to save $10 off your race entry! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Boulderthon : Save $10 using code ELEVATE10 Cheribundi: code ELEVATE for 15% off RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Apr 17

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) who felt her calling the moment she crossed the finish line of Ironman Wisconsin and has leaned into this mission of serving endurance-based athletes. She works with endurance athletes on fueling for improved performance and body composition through a flexible eating style. She has worked with athletes from all over the U.S. and in over 15 different countries, and she has completed 20+ triathlons, including Ironmans and multiple 10K and half marathons. You can find Alex online , her nutritional services , IG , and her Endurance Eats podcast Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here LEVELLE GELS - Save 10% on all natural gels using code, HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Apr 10

Tired 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 to run smarter, not harder, and transform your running journey. Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ code SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here

Apr 3

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 process How to set yourself up for success during race morning The common feelings that come up in the weeks and days leading into the race And so much more! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones

Mar 27

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 more Don't let the winter derail your hard work – tune in and make this your best race season yet! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones

Mar 20

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 Suggestions Short + Effective Strength Training Routines for the Busy Runner When to Run Workouts in the Cold How to Manage Training Anxiety The Best Kept Secret to Running that I wish I knew when I started! Why Running Coaches are for a variety of runners and not just for the elite or “really fast” runners The Elevate Coaching Team has 1:1 coaching spots available for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones

Mar 13

ATTENTION 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 latest rehab ideas, including acupuncture! As a dog owner, I found this episode insightful! Share with your dog running friends and let’s keep our pace pales happy and healthy in our training! You can find Dr. RuthAnn Lobos on Instagram Buy the reflective dog collar through Amazon! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Donate to the podcast! Get exclusive content, coaching advice, insight on Sara's training prepping to break 3 hours at the Chicago Marathon, and ⁠more through this link!⁠ PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order RNWY : Use Code Elevate15 for 15% off your order KETONE-IQ: Get your post-run recovery ketones here

Mar 6

PODCAST 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. How to structure effective progression run workouts for various distances. Proven race-day strategies for achieving a successful negative split. Common mistakes to avoid and how to overcome them. Whether you're a beginner looking to improve your consistency or a seasoned racer aiming for a new personal best, this episode will provide you with the tools and knowledge you need to achieve your running goals. Connect with Us: Elevate Your Running Website Elevate Your Running and Coach Sara on IG Try a progression run this week and share your experience with us on social media! What are your best negative split tips? Let us know! If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! Don't forget to subscribe and leave a review! The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com Listen on: Apple Podcasts | Spotify | Youtube Music PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ RNWY - ELEVATE15 for 15% off your order Ketone IQ : 30% off your order _ free six pack of Ketones!

Feb 27

This week, I’m analyzing the most popular running advice from Instagram, TikTok, YouTube, Google, and even ChatGPT, just like Allie Ostrander did in her recent YouTube video. Which tips are legit, and which ones are just hype? I break them down, rank them, and decide whether they’re worth adding to your training. Some are game-changers, while others... not so much. Let’s separate the good advice from the gimmicks! This Weeks Topics: Training Tips Recovery and Injury Prevention Mental Tips Watch Allie’s YouTube video here Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com @Elevateyourrunning and @sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: RNWY: Code Elevate15 for 15% off your order ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order

Feb 20

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 Plan How to get the most of the Long Run How to Pace a Half Marathon How to Avoid Running Too Much The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠ ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Feb 13

Kallup McCoy is back! After sharing his inspiring marathon breakthrough in Episode 150, he returns to give us an update on his journey since the Indianapolis Marathon—and he’s been busy. Kallup is now gearing up for the ultimate endurance test: the Transcontinental Race, a grueling 3,175-mile trek from California to New York City. Tune in to hear about his training, mindset, and what’s driving him to take on this epic challenge! In this episode, we discuss: A day in the life of balancing training, coaching, and relationships The hardest part of his training His mental and physical battles The logistics that go into a multi day run (50 days) His biggest concerns about the run How many pairs of running shoes he is bringing with on the run … and so much more! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com @Elevateyourrunning and @sayrahrunshappy Follow Kallup: Instagram If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. If you’d like to support this podcast channel, subscribe to our channel for exclusive content and more! https://creators.spotify.com/pod/show/1210115349/subscribe PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Feb 6

Claire Shorenstein is a distance runner and board-certified Sports Dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level. In today’s episode, we talk about the importance of Iron and Ferritin for endurance athletes! We discuss: How these two vital biomarkers work together to create a strong athlete The difference between iron and ferritin How these biomarkers impact endurance running The red flags to look out for The potential Supplements to take and supplement timing General Food Guidance to ensure you’re consuming enough real food Claire Shorenstein (MS, RD, CSSD) is a distance runner and board-certified Sports Dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level. Through her virtual private practice, Eat for Endurance, she helps busy, active people learn how to fuel themselves for health and performance while navigating the challenges of everyday life. Claire also hosts The Eat for Endurance Podcast, which provides evidence-based guidance, inspiring athlete stories, and practical tips on various nutrition topics to fuel better, crush your endurance goals, and thrive as a human being. Check out Claire’s nutrition membership service, Fuel for Life Crew (https://www.eatforendurance.com/fuel-for-life-crew) and free nutrition downloads (https://www.eatforendurance.com/free-nutrition-resources) You can also connect with Claire online through her website and IG! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com @Elevateyourrunning and @sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter!⁠

Jan 30

Coach Amber is back on the podcast! This episode is all about running gears - SPEED! How to develop speed gears Why they are important for runners to master How to implement in a workout Common mistakes that runners make when adding speed to their workouts Our Favorite Speedy Sessions to add to your training And so much more! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: elevateyourrunning.com @Elevateyourrunning and @sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Jan 23

Join us for an insightful conversation with Kristy Naumann, a registered dietitian specializing in runner nutrition, also known as @MarathonNutritionist! Kristy and Sara dive into the challenges many runners face when it comes to GI distress during training and racing including: The most common causes of GI distress Why do athletes get nauseous after a run? How can athletes identify the specific triggers for their GI issues? General dietary strategies to prevent GI distress during training and racing The role of stress and how it plays in GI issues during exercise The difference between summer and winter running Good fueling options for pre, during and post run/workouts for a happy gut And so much more! Follow Kristy: Website | IG Listen on: ⁠Apple Podcasts ⁠ | ⁠Spotify⁠ | ⁠Youtube Music⁠ Lets Connect: ⁠elevateyourrunning.com⁠ ⁠@Elevateyourrunning⁠ and ⁠@sayrahrunshappy⁠ Loved this episode? Subscribe, rate, and leave a review! Share your running journey and coaching experiences on social media with #elevateyourrunning. Exclusive Discounts for Our Listeners: ⁠⁠⁠ ⁠Dynamic Runner⁠ :⁠ SAYRAHRUNSHAPPY for 10% off your subscription ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order ⁠Blenders Eyewear ⁠ - ELEVATEYOURRUNNING for 20% off your order ⁠The Feed⁠ -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Jan 16

Ever taken a break from running and wondered how to get back on track safely? Elisabeth Scott from Running Explained shares her journey of returning to running after a hiatus, offering practical tips and insights to help you do the same. Whether you've hit pause due to life, injury, or burnout, this episode is here to guide and inspire you! In this Episode, We Dive Into: Normalizing taking breaks from running What categories “taking a break” rather than an extended rest period How to return to run safety How to incorporate a strength training routine in your return to run plan Should you run on effort? Should you run on time on feet or mileage The physical and mental challenges when returning to running And the thing Elisabeth was most surprised about when she returned to running after a hiatus! Follow Elisabeth: Website | Instagram Listen on: Apple Podcasts | Spotify | Youtube Music Lets Connect: elevateyourrunning.com @Elevateyourrunning and @sayrahrunshappy Loved this episode? Subscribe, rate, and leave a review! Share your running journey and coaching experiences on social media with #elevateyourrunning. Exclusive Discounts for Our Listeners: ⁠ Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Jan 9

Jonah Rosner, Running Scientist is on the podcast this week! Jonah is an applied sports scientist, and strength and running coach based in Brooklyn, NY. Jonah spent the past 10 years working with athletes and teams from all major American Professional Team sports. In this week’s episode, Jonah breaks down the current running fads in the market and if they are worth the hype based on scientific research. We discuss: Ketones Tart Cherry Juice Creatine Bi-carbonate Sodium Caffeine Double Threshold Sessions Heart Rate Wrist vs Chest/Arm Strap Intermediate Fasting (and how to carb load) and the things that runners SHOULD consume for a stronger training and racing performance Follow Jonah on IG and subscribe to his science-backed newsletter online at https://marathonscience.beehiiv.com/subscribe Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter

Jan 2

Meghann Featherstun is back on the podcast this week! Meghann is here to help us understand how aging impacts our fueling needs by answering questions like: What are our biggest fears around aging and nutrition? How do our energy needs change as we get older? What is the most important macro to change? What are the benefits of increasing this macro? How much should we increase this macro per meal / daily? What does the recovery window time look like after workouts and long runs? Easy-to-consume nutrition ideas and easy-to-make recipes And more! Looking for more fueling guidance? Check out Episode 87 of the Elevate Your Running Podcast with Meghann - How to Fuel Your Way Through Training and Racing with Meghann Featherstun. Connect with Meghann online through her website and IG . Find her group training program here Find the sodium and hydration calculator here. Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Dec 26, 2024

As we look ahead to 2025, we need to also look back on 2024. Questions to ask yourself: What clues were left behind in 2024? Where did you start the year? Where did you end the year? Did you experience: breakthroughs, plateaus, training PR’s, outcome PR’s, or a pause in training? What to focus on for a strong 2025! Are you looking to get stronger, faster, and experience new levels in your running? Partner with the Elevate Your Running coaches who listen, care, and create plans for you to feel strong, fast, and love the process! Find all our coaching options at https://elevateyourrunning.com/1%3A1-virtual-coaching Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

Dec 19, 2024

Coach Amber is back on the podcast to discuss off-season ideas to maintain fitness during a busy holiday season! Motivation can be low this time of the year, especially if you don’t have a race on the calendar! We dive into: What is an off-season? Ways to maintain some level of fitness as you head into the new year, ready to tackle your goals! We also share FOUR must-try holiday workouts solo or with a group! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Dec 12, 2024

Coach 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 through the training plateau! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Dec 5, 2024

Michelle Baxter, also known as the Runners Plate on Instagram, ran her third sub 3 marathon at the age of 41 a few weeks ago in Indianapolis. In today’s episode, we talk about How Michelle has been able to overcome “age” and how it’s “just a number” What she added to her training program to run another sub 3 marathon PR at Indianapolis How she’s overcome injury and found her stride in the sport What has helped her maintain momentum and motivation Why racing shorter distances has elevated her marathon time And so much more! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy Connect with Michelle online through her website and IG If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Nov 28, 2024

Kallup McCoy II joins the podcast today! Kallup ran the Indianapolis Marathon in an impressive 2:36 and we chat all about his training! We discuss: - The changes he made in this training cycle to finally break the 2:40 barrier - How breakdowns create the opportunity for breakthroughs - His secret weapon in this training cycle - His running "why" and when he needed to use it the most and so much more! Kallup is an inspiring human! Follow him on IG and Youtube, links are listed below. Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy Recovery Lion on IG + Youtube Learn more about Kallup’s Charity: REZHope Men’s Home If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Nov 21, 2024

This 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 you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Nov 14, 2024

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 much for your support through our marathon journey! Follow Jenna on IG! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Nov 7, 2024

In this week’s episode, Dr. Lara Pence, shares her insights on the mind of an athlete. Why understanding your running values matters What to do when you have a “bad” race How to navigate perfectionism in the sport How-to handle post-race blues Running burnout symptoms How to come back from an injury Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Contact Dr. Lara here or through her Instagram account.

Oct 31, 2024

Coach Amber joins us this week and we talk about all the ways we wish we recovered when we first started running! We dive into … What impacts recovery How Nutrition Plays a Vital Role Why Recovery is part of the training process How much Recovery is too much recovery … and more! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Oct 24, 2024

In 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 Spotify Youtube Music Connect with us: Jenna Zajac on Instagram | Boulder Run Physio elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Oct 17, 2024

In this episode, we dive deep into the inspiring journey of Danielle, a dedicated runner who overcame a significant injury to achieve her dream of qualifying for the Boston Marathon. Danielle shares her experiences, from the initial setback to her triumphant return to the running scene. We explore her mindset, training strategies, and the invaluable support she received along the way. Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Oct 10, 2024

This 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! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy Jason Fitzgerald on IG + X Strength Running Website If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: ⁠⁠⁠⁠Connect with Sara on Instagram Connect with Elevate Your Running on Instagram ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Oct 3, 2024

Have 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: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 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 for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Sep 26, 2024

Do you know what it takes to be prepared for race day? Coach Amber joins the podcast this week and we share our favorite ideas around how to set yourself up for success when it comes to your race check-list! This is an episode to reference for all Fall racers and beyond! We dive into our top ideas surrounding: What to incorporate during race week for a smooth transition to race weekend Our favorite ideas for keeping the body and mind sound for racing Race Day Morning Must-Haves! How to adjust for weather differences A few of our race day “flop” stories And more! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy + runningwithmoxie If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 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 for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon : FRIENDOF SARA20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Sep 19, 2024

Hey, Chicago! What do you say? If you're running the Chicago Marathon, this weekend preview guide is for you! This episode covers: - Race Weekend - What to expect at the expo - How to approach the shakeout run / day before the course - Race Morning do's - The course, the crowd, and the vibe the city of Chicago brings to this world major. Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.

Sep 12, 2024

Join us for a deep dive into the mental strategies that can help you conquer the marathon. In this episode, we sit down with Sports Psychology Coach, Emily Saul, to discuss the importance of chunking up a race. We explore why this technique is crucial for marathon runners, how to break down the distance into manageable segments, and the mental strategies needed to stay focused and motivated throughout the race. Key topics covered: The benefits of chunking up a race Strategies for breaking down the marathon distance Pacing techniques for marathon runners Overcoming self-doubt and staying motivated The importance of process vs. outcome goals Using chunking strategies in training Whether you're a seasoned marathoner or just starting your training journey, this episode will provide you with valuable insights and practical tips to help you achieve your marathon goals. Guest: Emily Saul, Sports Psychology Coach Topics discussed: Why is it important to chunk up a race? Does “chunking up a race” matter for all distances? How do you mentally break down a marathon into manageable chunks? Strategies for pacing yourself throughout a race What challenges have runners faced when trying to chunk a marathon? How important are process vs outcome goal goals when it comes to using a “chunking” a race strategy? Is one better to focus on when running than the other? How can runners overcome feelings of doubt or self-doubt that may arise during a race? How can the runner use positive self-talk to stay focused and motivated during a race? What are some mindset strategies for runners when they are on the course and not hitting their process or outcome goals? Can chunking be practiced in training? Connect with Emily over email , website , or IG ! Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 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 for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon : FRIENDOF SARA20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Sep 5, 2024

In 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 Additional Discussion Topics: Tips for fueling during a marathon Importance of mental preparation Overcoming common marathon challenges Post-marathon recovery strategies If you're considering running your first marathon, we encourage you to start training today. Remember, it's not just about physical preparation; it's also about mental fortitude and a strong WHY. The Elevate Coaches would love to help you plan and develop a personalized training plan just for you and your goals! Sign up for coaching today: https://elevateyourrunning.com/1%3A1-virtual-coaching Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 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 for 20% off your order ⁠⁠Skratch Labs⁠ ⁠ - 20% off with code Elevate24 ⁠The Feed⁠ -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ ⁠Boulderthon⁠ : FRIENDOF SARA20 for $20 off your registration for the half and marathon distances ⁠⁠Senita’s Athletes⁠ :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Aug 29, 2024

In 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 self-coaching and how perspectives on success have evolved The joys and rewards of coaching others, and how it differs from being a runner The future of coaching in a tech-driven world, including online platforms and AI Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 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 for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon : FRIENDOF SARA20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order If you're considering running your first marathon, we encourage you to start training today. Remember, it's not just about physical preparation; it's also about mental fortitude and a strong WHY. The Elevate Coaches would love to help you plan and develop a personalized training plan just for you and your goals! Sign up for coaching today: https://elevateyourrunning.com/1%3A1-virtual-coaching

Aug 22, 2024

In 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 peak week Must-Have Tips for a Strong Peak Week Peak Week is about finding the right balance between pushing hard and recovering effectively. It’s a critical period that sets the stage for your taper and ultimately, your race day performance. PARTNER DISCOUNTS AND LINKS: ⁠Dynamic Runner :⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - ⁠ SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon : FRIENDOF SARA20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order The ⁠Elevate Your Running Training Plans⁠, ⁠ Elevate20 for 20% off your plan Listen on: Apple Podcasts Spotify Youtube Music Connect with us: elevateyourrunning.com Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning.

Aug 15, 2024

Emilia Benton joins the podcast! Emilia is a RISE teammate and shares her experiences of training with a team virtually, the greatest lesson learned from working with Nell Rojas, Elite Runner + Run Coach, shares her Fall goals and so much more. The power of the running community runs strong in this episode, enjoy! Articles mentioned in today’s podcast: https://www.runnersworld.com/training/a34533062/running-less-to-avoid-overtraining/ https://run.outsideonline.com/training/marathon-training-camp 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 for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon : FRIENDOF SARA20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Aug 8, 2024

Thh Summer Games are here! If you’ve been watching, you are most likely bursting with inspiration! Today, I share my TOP 5 KEY TAKEAWAYS from the Summer Olympics, thus far, and how they apply to us and our training. It takes a village of support to get to this level, train and run your race Believe! Develop the Confidence to Overcome Your Limiting Beliefs The little things are actually the big things Mental Health is just as important as Physical Health Reaching your goals takes years to develop! ---------------------------------------------------------------- ⁠⁠⁠⁠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 for 20% off your order ⁠Skratch Labs ⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes : - SAYRAHRUNSHAPPY for 15% off your entire order

Aug 1, 2024

Stevie Lyn Smith, sports dietitian + athlete joins the podcast this week to debunk endurance nutrition myths! In this week's episode, we cover: Fueling for performance Why carbs matter Is sugar bad for us? Can we run fasted? Is feeling tired all the time during training normal? and more! Follow along with Stevie on Instagram @stevielynlyn and learn more about her services at stevielynrd.com . 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 for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Boulderthon : SAYRAHRUNS20 for $20 off your registration for the half and marathon distances Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order

Jul 25, 2024

Uncover the secrets of successful training as we break down the unique and common aspects that every athlete experiences. From training cycles to goal distances, explore how your individual journey shapes your body and mind. Learn why there's no one-size-fits-all approach to training. Discover how structured cycles optimize your progress Find out how to set realistic targets and train effectively Learn how to adapt your training to your ever-changing lifestyle Explore how training reveals your true potential as an athlete. 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 for 20% off your order ⁠Skratch Labs⁠ - 20% off with code Elevate24 ⁠The Feed⁠ - $20 in Feed.com credit every quarter ⁠Boulderthon⁠ - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances ⁠Senita's Athletes⁠ - SAYRAHRUNSHAPPY for 15% off your entire order

Jul 18, 2024

Coach 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 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 for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order

Jul 11, 2024

In 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 for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Boulderthon - SAYRAHRUNS20 for $20 off your registration for the half and marathon distances Senita's Athletes - SAYRAHRUNSHAPPY for 15% off your entire order

Jul 4, 2024

This week, I dive into the ONE THING that will ignite a spark in your training! The annual July Fourth message - the great resignation The importance of getting uncomfortable and how valuable it is to your training and to your life! A recent situation that made her feel uncomfortable in training Why getting uncomfortable is important for training stimulus How to tell it’s time to shake up your routine? Questions to ask yourself before making a change? Evaluating big and small goals ⁠⁠⁠⁠⁠Connect w/ Sara on Instagram⁠ PARTNER DISCOUNTS AND LINKS 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 for 20% off your order ⁠Skratch Labs: 20% off with code Elevate24 The Feed: ⁠⁠ $20 in Feed.com credit every quarter⁠ Boulderthon : SAYRAHRUNS20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes :⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Jun 27, 2024

In 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 power through track workouts can lead to significant improvements in running form and performance over time. 2. Cardiovascular Benefits: Speed training strengthens the heart and lungs, enhancing the body's ability to process lactate and improving overall cardiovascular health. High-intensity intervals, such as 200-meter repeats, help the body adapt to increased levels of intensity and improve endurance. Consistent speed training can create a faster runner, making your previous 5K pace your new 10K pace. 3. Boosting Metabolism: High-intensity workouts boost metabolism, which helps in getting fitter faster, especially beneficial for shorter marathon training builds. Enhanced metabolism aids in better energy production, making runners more efficient. DOWNLOAD A TRAINING PLAN: The ⁠⁠Elevate Your Running Training Plans⁠⁠⁠⁠ ⁠⁠are now available. Less than a 12-pack of your favorite gels, these training plans contain Coach Sara’s training philosophy to uplevel your running and reach new levels in this sport. Time on Feet Ranges for all abilities Beginner and Intermediate plans are available One weekly workout One weekly long run with the option to add a workout (if applicable) Runner’s Terminology Guide Runner’s Nutritional Guide Race Day Planner Sheet⁠ The Chicago Marathon Training Plan⁠ is here! Show up to the Windy City this Fall ready to run 26.2 miles strong, happy and confident! Save 20% off your plan using code Elevate20 LINKS: Elevate Your Running -⁠ ⁠ https://elevateyourrunning.com/ ⁠⁠ Connect w/ Sara -⁠ ⁠ https://www.instagram.com/sayrahrunshappy/⁠⁠ The ⁠Elevate Your Running Training Plans⁠, Elevate20 for 20% off your plan ⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - ⁠insidetracker.com⁠, SARAMPRO for 15% off your entire purchase ⁠Skratch Labs⁠ - 20% off with code Elevate24 The Feed -⁠ ⁠https://thefeed.com/teams/elevate-your-running⁠⁠ for $20 in Feed.com credit every quarter⁠ Boulderthon Race Registration Promocode⁠: SAYRAHRUNS20 for $20 off your registration for the half and marathon distances ⁠Senita’s Athletes:⁠ SAYRAHRUNSHAPPY for 15% off your entire order

Jun 20, 2024

In 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 red flags that new moms should look for during their return to running How to get the most out of stroller running (and when to do it safely) You can follow Dr. Piron on social media (IG) @mamadocnj DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Boulderthon Race Registration Promocode : SAYRAHRUNS20 Inside Tracker - insidetracker.com , promocode: SARAMPRO for 15% off your entire purchase Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order

Jun 13, 2024

This week, I share why summer fueling matters MORE than in other training months and how you can add “more” now to feel stronger during warm summer workouts and long runs. In this episode, I talk about: 4 Key Strategies on How to Fuel Your Way Through Summer Without Compromising Your Training, including: How long it takes to heat acclimate Why our heart rate is higher in warmer temperatures Salt intake strategies How to find the right gel for you! How to measure your sweat loss How to calculate how much to consume Easy post-run snacks and meals to accelerate the recovery process DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) -$80 in yearly credit, ⁠https://thefeed.com/teams/elevate-your-running⁠ Dynamic Runner - 10% off, https://www.dynamicrunner.club/elevateyourrunning $20 off the Boulderthon Half or Marathon, September 29th, promo code: SAYRAHRUNS20 15% off your purchase at Insidetracker.com, promo code: SARAMPRO 15% off your total purchase at Senitas Athletics with promo code: SAYRAHRUNSHAPPY Registered Dietitians Resources: Meghann Featherstun Kelsey Pontius Starla Garcia

Jun 6, 2024

Coach 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 How to move forward with new gels Reddit: https://www.reddit.com/r/Ultramarathon/comments/1d1afyx/spring_energy_emailconfession/ Spring Energy response: https://www.reddit.com/r/Ultramarathon/comments/1d1afyx/spring_energy_emailconfession/ DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) -$80 in yearly credit, ⁠https://thefeed.com/teams/elevate-your-running⁠ Dynamic Runner - 10% off, https://www.dynamicrunner.club/elevateyourrunning $20 off the Boulderthon Half or Marathon, September 29th, promo code: SAYRAHRUNS20 15% off your purchase at Insidetracker.com, promo code: SARAMPRO 15% off your total purchase at Senitas Athletics with promo code: SAYRAHRUNSHAPPY

May 30, 2024

In 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 running mate to join your city soon. This episode covers: Dena’s running journey The purpose behind Running Mate Runner Safety Stats from Runners World and Adidas Running Safety Measures we can take How to get involved in Female Running Safety DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Boulderthon Race Registration Promocode : SAYRAHRUNS20 Inside Tracker - insidetracker.com , 15% off your purchase with promo code SARAMPRO Senitas Athletics: 15% off with code SAYRAHRUNSHAPPY

May 23, 2024

In 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 to do if you’re running too fast in a workout How to find your legs if they feel heavy in a workout So much more! DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Boulderthon Race Registration Promocode : SAYRAHRUNS20 Inside Tracker - insidetracker.com , promocode: SARAMPRO for 15% off your entire purchase

May 16, 2024

In 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 Creator, Elisabeth Scott. Are you looking to partner with an Elevate Coach to take your training to the next level? 1:1 Virtual Coaching Spots are now open, schedule a free consultation with Coach Sara here. DOWNLOAD AN ELEVATE YOUR RUNNING TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Boulderthon Race Registration Promocode : SAYRAHRUNS20 Inside Tracker - insidetracker.com Code: SARAMPRO for 15% off your entire purchase Support the podcast, every donation counts! Thank you! https://podcasters.spotify.com/pod/show/1210115349/support

May 9, 2024

In 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 now as she’s training for her first marathon and raising two young children. Happy Mother’s Day! Donate to Meg’s Chicago Marathon Charity Here . You can follow Meg on Instagram too . DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Boulderthon Race Registration Promocode : SAYRAHRUNS20 Inside Tracker - insidetracker.com , promocode: SARAMPRO for 25% off your entire purchase

May 2, 2024

If you don’t like the channel, change the station. Dr. Lara has helped athletes turn the channel or the volume on their mindset strength. One aspect of mental strength is that it can be trained and I also believe it can ebb and flow throughout training cycles. Today, Dr. Lara shares what happens in the mind after training and racing an A goal race, how to distinguish burnout symptoms, the importance of a good partnership with a coach, and more. Let’s dive in. Contact Dr. Lara here or through her Instagram account. 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside. Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now. Welcome to the podcast, Lara! Do you see a certain type of runner who struggles the most with mental strength? April was a huge month of racing + recovering and it’s not quite time yet to begin fall race season. What are some common feelings that runners experience after training for a long time with one, singular goal, or after racing their “big” race of the season or year? How can a runner flow through a tough race day and the feelings that can come up in the weeks to follow the race? How can coaches help these athletes honor their feelings and move into a new season of running? What are the Marathon Blues, can any runner from the 5k to ultra experience these feelings? The association humans have as being a runners is HIGH, if a runner reaches their A+ goal or reached their big running goal, like running a certain time or running the Boston Marathon, how can that athlete shift their mindset to still enjoy running? “TRAINING BURNOUT” Overtraining, often referred to as burnout, is when the amount of training you do exceeds your recovery time, or when you push the body more than it can take with the amount of rest it's given. Symptoms can be physical or psychological - Chronic fatigue. Poor or worsening performance. What are the symptoms, flags, and signals we should be looking out for with training burnout - both as a runner for ourselves, a coach-to-athlete relationship, and our friends in the run club? How can a runner distinguish between burn out and just needing a flexible schedule, or other feelings? PERFECTIONISM runs deep in running - after all, some of us are type A. How does a runner who has strong perfectionism find a way to balance training, racing, and finding the joy on the days that don’t go their way and avoid burnout? Have you ever seen an instance where a runner throws their hands in the air and says, no for me. I’m type A - I need every workout, pace, and week to feel perfect. I can’t adjust to running on effort, or needing to hit paces, so I’m not going to train. These runners often doing what they love, which is running. Are there any mindset tools that can help a runner who thinks this way?

Apr 25, 2024

What 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 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase

Apr 18, 2024

Coach 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: 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , Promo Code: SARAMPRO25 for 25% off your entire purchase

Apr 11, 2024

Whether 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 prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside.

Apr 4, 2024

Emily Saul, a sports psychologist coach, helps break down the mindset of an athlete during the taper process, race morning, during the race and tools how to be your strongest self to make the most of race day! Emily can be reached at esaulmovement@gmail.com , her website and instagram . Emily is currently accepting new clients, virtually. Emily also shared her story in a Boston TedTalk: The Power of Practice, 10 years of Pushups 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase

Mar 28, 2024

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 that is the Boston Marathon She also breaks down 5 tips to add to your training if you’re on the cusp of a BQ! 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase Boston Marathon Preview Guide Video

Mar 21, 2024

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 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside. Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now.

Mar 14, 2024

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 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com , promocode: SARAMPRO25 for 25% off your entire purchase

Mar 7, 2024

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 training nuggets to apply to your plan for getting stronger. 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase

Feb 29, 2024

In 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. 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase

Feb 22, 2024

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 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase

Feb 15, 2024

It’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 marathon record holder and a rising star, along with his coach, Gervais Hakizimana, were killed in a car crash in Kenya. The Elevate Community extends our deepest sympathy their families. Kelvin is survived by his wife and two small children. 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 Training Plans and Custom ⁠Plans⁠ - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase WHAT’s NORMAL, WHAT’s NOT after running A MARATHON! Kelvin Kiptum + his coach, Garvis Hakizimana - condolenses to their families right now. Kelvin ran a 2 hour and 35 second marathon at Chicago last fall. Only 24 years old, he was set to have a strong career, already holding the world record in the marathon + set to race in the Rotterdam Marathon on April 14th. He was also running for his country, Kenya, in the Paris Olympics. Rising star POTENTIAL LIFE is NOW!! And not guaranteed Molly - hour conversation about her running, questions with training, how to fuel, easy pacing, etc. You can book your hour conversation on calendly.com/elevateyourrunning and choose between a 30 or 60 minute consult. Inside Tracker is here for you! Have you shown up to training and life feeling drained? More tired than usual? Are you curious to know what nutrients and vitamins you're lacking and how the right combinations can set you up for success in training? Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker has 30% off their Bundle Packages through February 16th! Use Code SARAMPROSPECIAL for your discount. If bundles aren’t right for you, my standard code SARAMPRO25 is always valid for 25% off. insidetracker.com Happy (and Strong) Running!! ELEVATED MOMENT - ask to send there’s and it will be a sharing moment JUDY - making it happen in Boston training. Running inclines, getting back to feeling 100%. OVER RUNNING / OVER STRESSING her body … learning how you can run strong and powerful by slowing down, doing less, and allowing the body to rest. IG: Jesus: I finally got back to running and making progress - running almost 8 miles. I know it’s not a lot but it’s better than nothing. YAY! You did it, the celebration of all your hard work is complete. With CIM, Houston, Mesa …. Your upcoming spring race.

Feb 8, 2024

Your 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 start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Products Mentioned in this episode: Nutrition: Spring Energy Awesome Sauce Spring Energy Cranaberry Gel Maurten Caf Gel Hydration: Skratch Electrolyte Mix RNWY Electrolytes Recovery Tools: Normatec Travel Boots Hyperice Compression Boots Coach Soak Epsom Salts Resistance Bands Running Books: Let Your Mind Run - Deena Kastor Run Like a Girl - Mina Samuels The Longest Race - Kara Goucher Endure - Alexander Hutchinson 80 / 20 Running - Matt Fitzgerald Daniels’ Running Formula - Jack Daniels Born to Run - Christopher McDougall

Feb 1, 2024

Coach 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 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Jan 25, 2024

Racing 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Jan 18, 2024

The long run is one of the most important pieces to training. Execute it well, and you not only improve your aerobic fitness, but your fatigue resistance improves and you’re able to do more in training and racing. This episode uncovers 8 ways to improve the long run so you run happy, confident, and strong in training, as well as race day. 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 ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Jan 11, 2024

The opportunity for stronger, faster running is available to us all. With an understanding of key adaptation principles, as well as the strategies which best support tempo training, all athletes can make noticeable progress - the kind that elevates performance and enjoyment! In today’s episode, we discuss three types of workouts (steady state, lactate threshold, and vo2 max). You will learn why each is uniquely important for your training, while also building an understanding of how to tackle the stressors of each workout. Additionally, we dive deep into a discussion on strides and the overwhelmingly positive benefits of incorporating strides, perhaps the most basic form of speed workout, into a regular running regime! This week’s episode will surely get you thinking about your training in all the right ways; and we hope that you move forward with confidence, knowing you have all that it takes to become a stronger runner in the coming season. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Jan 4, 2024

This week, we breakdown all you need to know about training in the winter, and how to maximize a pivotal, yet challenging point of your running season. We explain how winter is unique from all other seasons, both in terms of training stimuli and potential obstacles you will need to overcome. Learn how to prepare better with the right equipment, warm-up routine, and training approach, so you can power through the coming months mentally and physically stronger. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Dec 28, 2023

This week, we tackle the half-marathon distance with a complete guide to training, fueling, and racing. Give this episode a listen and establish your plan for success in the new year of running! 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Dec 21, 2023

As we approach the new year, goal-setting becomes a priority for many athletes. Understanding where you’re at and where you’d like to go is pivotal to progression. In this week’s episode, we breakdown the most important components of intentional goal-setting. Listen for a discussion on establishing a vision for success, backwards planning, progress tracking, and the ever-important intangibles of flexibility, fun, and joy in your training! Plus, at the end of the episode, we share our 3 running resolutions for the New Year - and we encourage you to do the same! Think of what you hope to create in the next 12 months of running, and let us know by responding on Spotify, or sharing with us on social media. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Dec 14, 2023

In this week’s episode, we discuss mindset tools to help you overcome a disappointing result. Falling short of your goals, specifically on race day, can be a tough challenge for many runners to face. Still, there are numerous lessons to be learned and takeaways to appreciate - all leading to a more mentally resilient athlete. Your “best” won’t look the same every day, which is why we encourage you to emphasize these tools, to support any outcome, good or bad. Listen to hear how we navigate adverse situations, why you shouldn’t alter your plans just because you didn’t achieve a desired result, and how coming up short in one instance, can further your progress in the long run. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Dec 7, 2023

This week, we are thrilled to be joined by Ric Rojas! Ric is a retired elite distance runner, who among other achievements, held the 15K World Record, ran a 5,000m PR time of 13:39.92, and won multiple USATF National titles. Ric also won the Bolder Boulder 10K Memorial Day Road Race in 1979, beating out Frank Shorter in the inaugural year! Now, as a coach, he consistently yields results across the distance running spectrum, including Olympic Trials qualifiers, nationally ranked high school runners, and world-ranked masters runners. He is based out of Boulder, Colorado. Ric joins the Elevate Your Running Podcast to discuss many exciting topics that pertain to strong, fast running! We discussed… Running fundamentals and key aspects of effective running form, as well as drills and techniques all runners can implement to improve their running economy. What works for elite runners, and how Ric’s peak performance principles can be applied to your next running goal. Mindset strategies any athlete can use to perform their best in workouts, and to breakthrough on the race course. Ric’s thoughts on the upcoming Olympic Trials, where he will have multiple athletes, including his daughter, Nell Rojas (episode 50) running for a spot in the 2024 Olympic Games Marathon! We are grateful to Ric for spending his time with us for a very special episode #100. If you’d like to learn more from Ric, check out the resources below! https://www.ricrojasrunning.com/ https://www.instagram.com/ricrojasrunningtrack/ 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠

Nov 30, 2023

Now is the time to work to be a stronger runner. And you can do it without going to the gym! The holiday season is busy, and if you’re barely fitting training into your routine, these 6 tips are all things you can do to show up strong, confident, and ready for another training cycle. DOWNLOAD AN ELEVATE 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 ⁠Training Plans⁠ - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Do you want a custom plan designed for you without the communication from a coach? The Elevate Custom Plans are perfect for this type of athlete. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠ https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - ⁠ ⁠https://thefeed.com/teams/elevate-your-running⁠⁠

Nov 23, 2023

This week, we share our best tips for making running more fun! Whether you’re in a running rut or lost in the off-season blues, we could all benefit from making the daily act of running just a bit more fun. Our 8 Tips: Run with friends Find fun in a holiday race Practice a “Gratitude Run” Run new routes Listen to music Run solo and control the variables Switch up the variables Be more present Listen to the episode and test out as many of these tips as you’d like. There are many ways to run happy - we just hope you’ll join us! 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠

Nov 16, 2023

The time between Fall and Spring race seasons can be hard for many runners to navigate. Today’s episode is your guide to planning and executing an effective “off-season” and base building phase for continued growth and development. Learn how to maximize the "season between seasons" with a structure of rest and recovery, cross training, and the key steps in training you can look forward to, in preparation for next season! 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠

Nov 9, 2023

The 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 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Nov 2, 2023

In this episode, we offer 4 practices to help you make the most of each day preceding a big race (or training session). From the essentials of rest and recovery, to carb loading and pacing strategies, this episode helps you cross your ‘T’s and dot your “I’s when it matters most. Also, to conclude today’s discussion we share our top mindset tips to encourage you when the pressure is at its highest! 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Oct 26, 2023

Matt Karl (@mattykruns) joins the podcast to talk about his most recent world major, the Berlin Marathon, and his story of overcoming injury to set a personal best! We discuss notable lessons learned in overcoming an injury at such a critical point of marathon prep. Hear how Matt’s approach to running has been strengthened through this experience, and what it took to arrive at the start line feeling strong and confident. Matty K. also shares his best tips for deriving enjoyment from running, no matter the stage of training and performance you may be in, as well as his goals moving forward in the sport. Listen to learn more about many of the world marathon majors, including New York City, Chicago, and Berlin, plus the uniqueness of the runDisney series of races. LINKS: Elevate Your Running - ⁠ ⁠https://elevateyourrunning.com/⁠⁠ Connect w/ Matty K. - ⁠https://www.instagram.com/mattykruns/⁠ Connect w/ Sara - ⁠ ⁠https://www.instagram.com/sayrahrunshappy/⁠⁠ Connect w/ Austin - ⁠ ⁠https://www.instagram.com/austinmyers12/⁠⁠ The Feed (Sponsorship) - ⁠⁠ ⁠https://thefeed.com/teams/elevate-your-running⁠⁠⁠ DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Oct 19, 2023

Progress shouldn't always be measured on paper. Sometimes, you need to look for other indicators that you’re doing the right things! This week, we discuss four valuable measures of progress to look for, even if the results aren’t coming. Learn about the benefits of fatigue, why you may consider running on perceived exertion (over pace), and how to approach your training as a student of the sport. We end this episode on a “fun” note, talking about the importance of simply having FUN in your training. Whether the results are there or not, you have the ability to run relaxed, confident, and happy! For further listening, and as mentioned in today’s episode, check out episode 83 of the podcast: “What’s Normal, What’s Not Normal in Training” . 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Oct 13, 2023

Set 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. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Oct 12, 2023

A deep dive into many of the running world’s most popular topics, including last weekend’s Chicago Marathon, a new world record for the sport, the 2024 Boston Marathon’s 5-and-a-half minute cutoff time, and the real key to achieving your long-term running goals. This week’s episode has a little bit of everything, and we hope you enjoy it! DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Oct 3, 2023

Major marathons can be tough to navigate; fortunately, the right resources and information can help reduce any unneeded stress surrounding your race weekend. Listen for a full guide to the Chicago Marathon, and how to make the most of your experience in the windy city! 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Sep 28, 2023

There is no better workout to develop your endurance strength than the tempo run. From 5K to marathon, every training program should use it to the athlete’s advantage. This week’s episode explains all that tempo running entails, and how you can use it at each stage of your training to develop speed and endurance. Listen to learn about the different forms of tempo running, how specific goals require different tempo workouts, when to integrate tempo sessions into your training, and how your body will adapt to faster running. Use this knowledge to leverage tempo running to your advantage, and know that your hard work will produce great results! 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 beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content. LINKS: Elevate Your Running - ⁠https://elevateyourrunning.com/⁠ The Feed (Sponsorship) - ⁠https://thefeed.com/teams/elevate-your-running⁠ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: ⁠ https://youtu.be/MNbfbvZR10A ⁠ Free Download / Stream: ⁠ ⁠ ⁠ https://alplus.io/chicago ⁠

Sep 21, 2023

Tapering into a big race can throw your body and mind for a loop! Which makes it all the more important to brief yourself on what to expect, as well as what to look out for during this ever-important period. This edition of “What’s Normal, What’s Not Normal” gives you all the details on how to taper most effectively, while subsequently minimizing the downsides! Hear how to proactively manage the mental side of a taper, what it takes to ready your body for race day, and how the taper experience can differ across training types and race distances. You can also listen to Episode 83 of the podcast, where we discuss “What’s Normal & What’s Not Normal in Training?!” Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. DOWNLOAD AN ELEVATE 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 Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Sep 14, 2023

Food is fuel, right? But what kind of fuel is best for our lives as runners? And perhaps most importantly, how do we integrate great nutritional choices into our busy lives? It doesn’t seem like there are many simple answers in the world of nutrition… at least not until you hear from today’s guest! Meghann Featherstun is a Sports Nutritionist, entrepreneur, athlete, mom, and so much more. In this week’s episode, she joins the podcast to discuss why nutrition is such a crucial component to lasting enjoyment and success in running, and how to maximize every opportunity to fuel well for performance and recovery. Meghann shares insight into: Why all carbs aren't created equal, and how to fuel appropriately with both simple and complex carbohydrates. Carb loading tips for athletes to maximize race day performance. Why caloric and carbohydrate intake recommendations aren’t dependent on ability-level, and how to use intensity as a key measuring stick for your fueling strategy. How protein supports the body’s ability to perform and recover, plus why you should establish a goal amount of protein to consume with each meal. Why hydration is a 'make or break' aspect of your performance, along with key signs of dehydration in your training and daily life. Thank you so much to Meghann for joining the podcast. We are confident that this episode will provide you with countless value-adds for all your running pursuits. If you don’t already, connect with Meghann and her content using the links below! Follow Meghann - https://www.instagram.com/featherstonenutrition/ Featherstone Nutrition - https://www.featherstonenutrition.com/ Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! 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! Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - ⁠https://www.instagram.com/sayrahrunshappy/⁠ Connect w/ Austin - ⁠https://www.instagram.com/austinmyers12/⁠ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Sep 7, 2023

With the Boston Marathon qualifying window closing in a few days, you may have already BQ’d - and if you have, you might be wondering what’s next. If you haven’t qualified, you may have your eyes set on racing Boston in 2025, perhaps by qualifying with a big race this Fall! No matter what your timeline looks like, this week’s episode is your guide to qualifying and making the most of the opportunity that awaits you! We breakdown how to backwards plan from your goal race to the present day, ensuring you can train strong and run fast. We also offer the following 10 tips to achieve your qualifying time: Take your easy days easier. Find a consistent running routine by developing a schedule that works for you. Recover hard by focusing on sleep, nutrition, cross-training, and other impactful methods of rejuvenation from your training. Take your training to the next level by adding a new stressor. Train where you’re at and don’t overrun paces. Aim to achieve the specific and unique goals of each workout. Emphasize nutrition and consider adding an extra carb serving to a meal or two per day, for good measure! Train and race the shorter distances for speed development. Strength train to become a stronger, more injury resistant runner. Be selective about your goal race and your best opportunity to achieve a Boston qualifying time. Give yourself time and grace throughout the process. We hope all of the information provided in this episode helps you to train smart and achieve your greatest goals in the coming months and years! Interested in learning more on the topics discussed in today’s episode? Check out past episodes of the podcast: Episode 25 - The Benefits of Easy Running & How it Will Make You Faster Episode 30 - The Key to Better Running Episode 50 - Training Like An Elite w/ Nell Rojas Episode 70 - Everything You Need to Know Now to PR in the Fall For more information on qualifying and registering for the Boston Marathon, go here: https://www.baa.org/races/boston-marathon/enter/registration Plus! 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! Check out the Downloadable Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 31, 2023

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! Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 24, 2023

A 100 mile race can apply to all other aspects of running and life. Today’s episode is about the takeaways of this year’s running of the Leadville 100 and how every runner can learn from the approach and fortitude for a race of this magnitude. We believe this discussion will provide you a greater understanding of how to achieve all that you set your mind on. 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! Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Want to learn more about the Leadville 100? Go here: https://www.leadvilleraceseries.com/run/leadvilletrail100run/ Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 18, 2023

There’s a lot to learn about training - and often, the only way to understand what is “normal” and “not normal” is through trial-and-error. But, this week’s episode may save you some time, as we dive into the aspects of your training that are both unique to you, and common among other athletes! Ultimately, every training cycle, goal distance, and life circumstance are different, but with these factors at play, you as the athlete get to uncover so much about yourself, as well as how to develop your body and mind through the experience. 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! Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 3, 2023

This week, we answer the most asked questions in the world of running and mindset! In order, we discuss the following: If you are just starting or want to keep it simple, what are 2-3 types of runs to focus on? Heart Rate! How to manage it and the mindset when you’re starting at the bottom (or over again) after an injury or long illness. Ideas on a strong mindset during long and tough marathon effort workouts? Mindset on race day, and how to get over running “fast”, specifically short distance racing? Favorite workout(s) for putting speed back in your legs? When do you strength train? After/on long run days? Easy run days? Why? Currently in marathon training and my marathon pace feels so hard. When should it feel easier? Best racing shoes? What to look for in different race distances? Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Listen to Next: EP. 25 - The Benefits of Easy Running EP. 47 - Mental Strength Training for Runners EP. 50: Training Like an Elite w/ Nell Rojas EP. 57 - Why Heart Rate Training? Guest Elisabeth Scott Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 27, 2023

Training in the heat, for many, is unavoidable in the summer. Fortunately, there are numerous benefits to the stimulus provided by these conditions. This episode is an in-depth discussion around the benefits, drawbacks, and practical tips to warm weather running. So, whether you are hesitant to run in the sun, or feel like a seasoned pro, you can better understand the impact of heat on your body! Key topics of discussion include: The physiological benefits of training in the heat. How to balance the added stress of heat adaptation to your training. Why heat acclimatization makes you more fit for race season. Safety tips for running in the summer. Throughout the episode, we draw upon numerous resources of information surrounding this well-studied topic. Many of which you can reference below. How Do We Acclimate to Heat? What is Temperature Regulation? The Effect of Heat on Athletic Performance Exercise Performance, Adaptation, & Maladaptation to Heat Stress Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 20, 2023

This week’s episode features the components you don’t want to overlook any longer! There’s so much to consider in training, so as athletes, we must be willing to sort through the noise to identify what really works for us at an individual level. From training practices, to nutrition, supplementation, and mindset - there’s a lot we can do to support stronger, healthier training, now and in the future. Through this episode, we hope you will gain a new insight to apply to your training, and that it will support your greatest goals. Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running How to Meal Prep Like a Pro: https://tinyurl.com/2p984ueh Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 13, 2023

This week we are discussing the ins and outs of the 6 major marathons! From qualifying standards and the differentiating factors of these large-scale events, to experience-based tips for running a successful race. Whether you’re looking to get a lottery bid, partner with a charity, or qualify by achieving a time-standard, the major marathon experience is special. This episode is for anyone who wants to learn more about major marathoning, whether you plan to run one this season or years down the road! Key points of discussion include: How to qualify or gain admission to each of the 6 major races. Things to consider in deciding to run a major marathon. Why patience and consistency are the most important factors in your training - for any race. Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. If you enjoy the podcast, please share on social media and leave a review through your preferred listening platform. Until next week, happy running! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 6, 2023

There are countless benefits that strength training has to offer for both general health and performance. This week’s episode explains why you should lift weights as a runner, and tips for making ‘more’ training fit into your weekly schedule. Key discussion points include: The positive outcomes of lifting for everyone, runners included. How to incorporate strength training into your already busy schedule. What it takes to begin strength training as a beginner. Why identifying individual wants and needs to inform your approach in the gym is important. Like all areas of fitness, there is no ‘one size fits all’ approach to strength training. So whether you’re starting from the beginning or building on a strong base of lifting experience, you must be prepared to experiment for the best results over time. In this practice, you will see the payoff in performance, injury resilience, and functional abilities as an athlete. Listen, learn, and apply to elevate your running through strength training! Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 29, 2023

For many runners, high mileage and quality don’t often blend well. Today’s episode is a discussion around why that is the case, and how you can combine the two for greater training and results! We discuss the benefits of high-mileage and why so many runners strive to increase training mileage on a consistent basis. Additionally, we explain what ‘quality’ means for your training and how to strike the proper balance of time and effort. From the athlete and coaches perspective, we consider the signs indicating whether you should focus on quantity of mileage, quality of training, and the possibility of balancing both as part of the growth equation. As referenced during the episode, check out our discussion with Running Explained Elizabeth Scott for an in-depth understanding of the role of easy running and quality mileage in your training: Episode 57: Why Heart Rate Training? - https://spotifyanchor-web.app.link/e/ap0VnDvX0Ab Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 23, 2023

With 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! Sara's Favorite Electrolytes Supplements: Skratch hydration & Skratch hyperhydration LMNT Tailwind Nuun Sara's Favorite Hydration Gear: Nathan’s Eco Shot handheld Nathan’s hydration pack Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 22, 2023

Today’s episode is about choice. The choice to live with urgency, run with passion, and leave nothing for tomorrow. We discuss the bravery of Ali Feller (@aliontherun1) as she endures a cancer diagnosis and the journey towards recovery. Ali serves as an inspiration to many and we believe there are numerous lessons to be learned from her story. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. If you enjoy the show, be sure to leave a review (and maybe even share with a friend) as this helps the podcast grow and reach more runners, like yourself! Support Ali: https://www.instagram.com/aliontherun1/ https://www.gofundme.com/f/AliOnTheRun Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 15, 2023

Goals are great, but they’re nothing without the right plan to achieve them. Today’s episode is intended to give you the roadmap to training for (and accomplishing) your Fall or end of year running goals! In 5 simple steps, you will gain more clarity for the outcome you hope to achieve, as well as the actions you should take in training. The steps for success include: Establishing a plan and strategy that sets you up for success. Creating process goals to pursue throughout the training cycle. Using past performance to inform future training. Acting out your performance standards to best prepare for race day. Setting a realistic, measurable outcome goal to achieve. Through the lens of athlete and coach, we explain the importance of each step - and how you can take big action for an even greater achievement! Enjoy this episode? Let us know by sharing your goals with us, so we can best support you with future podcasts and social media content! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. If you enjoy the show, be sure to leave a review (and maybe even share with a friend) as this helps the podcast grow and reach more runners, like yourself! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 8, 2023

Consistency is one rule that will ensure success in running and life. It has a compounding effect, where today's investments offer an accumulating return over time. But, consistent action is hard. Life gets in the way and we fail to uphold the agreements we've previously made with ourselves. How can we be more consistent to achieve greater results? This episode will help you to achieve a more consistent approach to your goals by understanding what you value, how to live with more discipline, and how to build systems for success. This episode will take a deep dive into: Why consistency works. The specific benefits of consistency to your mind and body. How consistency eliminates self-doubt. Tips for applying consistency to your training. Consistency is a mindset. A belief system you adopt as the only path worth pursuing. A life that prioritizes consistent action places more weight on the little steps than the big goal. Because without each step, there is no progress - no journey. Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 1, 2023

Across day-to-day training, key workouts, and the moments you choose to race, there is a significant difference between the PUSH (a designated period of sacrifice, focus, and intentionality towards a goal) and PULL (periods of less intensity in the demands of training and the specificity of goals). Notably, making the right call of when to push forward or pull back can have a significant impact on the progress made within a training cycle, and the achievement of a goal. This episode is a deep dive into the factors that must inform that important decision. From the individual stressors placed on body and mind, to the factors that most notably separate these two approaches, we provide you with the information necessary to train smarter, healthier, and more meaningfully. Key points of discussion include: The unique demands of stress needed for an athlete’s progression. How extended periods of stress - without the proper recovery - can lead to burnout and underperformance. The variables at play in the decision-making of an athlete for when to push forward or pull back. Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 25, 2023

Just because you’re months out from a race - doesn’t make the training you’re doing now any less critical. There’s important work that you can do in the coming weeks and months to ensure that you are ready for a successful race this Fall! Today’s episode overviews the early stages of a training cycle and how you can show up as your best self, mentally and physically, for a continued journey of progress. What an athlete can do right now: Focus on building a solid base and foundation for training. Set a clear, measurable goal for yourself. Identify the systems, support, and strategy to help you in training. Be patient and take it day by day (especially early on)! Whether you already have a goal race in mind or simply want to see continued progress in training, this episode will support your approach and ensure that you take the necessary steps forward. Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! Every Thursday, new releases of the Elevate Your Running Podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 18, 2023

How much can be achieved if we truly set our minds to the work of improvement and performance? Let this episode serve as a guide for establishing important peak performance concepts and the tangible practices you can implement to maximize your potential. Key ideas of the episode include: How to approach potential differently based on the ideas of “macro” and “micro.” A definition of “deliberate practice” and the importance of this strategy on performance. Five ways to maximize your potential in the long term. Three shifts that you can make to perform better on race day. Your potential as a runner - and, for that matter, a human - is not “fixed,” meaning that you have a say in how far you push what is possible - and that you have the ability to express this potential in the world. Many of the concepts of this episode were drawn from two great books linked below. Check them out for more information on these topics and further insight into the science of performance. Recommended Readings: Peak: Secrets from the New Science of Expertise Peak Performance: Elevate Your Game, Avoid Burnout, & Thrive w/ the New Science of Success — New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, leave a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 11, 2023

Today’s episode combines both the practical benefits and applications of hill training, with the more mindset-centered metaphor of ‘running the hill’. Gain quality information on how hill training forges a stronger athlete, and the small changes that you can make to derive tremendous outcomes from this approach. In this discussion you will learn: Why you should be running hills as part of your training. How to integrate hill training into your current routine. The psychological benefits of viewing life’s challenges as a hill that you can conquer. New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 4, 2023

This 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 guide to important information and tips for race day success, and most importantly, enjoyment! New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 27, 2023

Whether you recently ran a race or have a Fall race on the calendar, many athletes enter the summer months in an ‘in-between’ place of training. Fortunately, we can all benefit from periods of running that aren’t strictly focused on a specific goal or PR. Following the Boston and London Marathons, we break down how athletes can make the most of their “off-seasons”. By understanding the differences of focused and flexible periods of training, you will: Establish the process and outcome-oriented goals of your current training. Follow the most appropriate training plan for your unique goals. Place parameters on your training that provide a framework for growth as an athlete. Allow yourself to embrace an off-season to strengthen weaknesses, develop habits, and explore different styles of training that contribute to your overall abilities as an athlete. New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 20, 2023

We become fooled into believing that progress (and happiness) is linear - both in running and life. When you’re experiencing a ‘high’ or extended period of positivity, enjoy it, but understand that ‘low’ moments will follow. This week’s episode dives into the important, often overlooked aspects of mental health, specifically as they relate to running and following a big accomplishment. Our discussion centers around ideas, such as… Why we need to center our running around values (not results). The importance of curiosity, community, and performance standards in your training. How we fall into the unconscious desire for a feedback loop, where we rely more on the external rewards than the internal benefits - which are what got us started in the first place! Why do you run? Our training should empower life, not hinder it. We hope that this episode provides you with the tools necessary to build a positive relationship with your training, racing, and performance goals. New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Austin⁠ Connect w/ Sara – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 13, 2023

For 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 will present themselves)! And finally, the thing that prevents many people from stepping to the start line in the first place: motivation. Whether you’re just getting into running or have been a runner for years, motivation will ebb and flow. It’s the nature of life. You may have a very busy season of life, work, and family - and in turn, running begins to take a back seat. How many of us can relate? Fortunately, our mind can rule the day and push us through periods of lacking motivation. This episode explains how! New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 6, 2023

Everyone 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 and style of coaching that you need as an athlete Communication style and personality of both coach and athlete Running experience and relatability Whether you are currently working with a run coach or not, this episode will help you gain clarity on the pros, cons, and truths of hiring a coach for your running goals. New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Mar 30, 2023

Big goals are scary! And that’s exactly why we need to pursue them. This episode dives into the path of inevitable ups and downs found through goal chasing. Discover how much you can learn about yourself by committing to something big. Getting outside of your comfort zone is the first (and arguably) the hardest step. You have to say “not today” to the fear and worries that come up when you invest in yourself, and believe in what can be created. Listen for practical advice for overcoming the challenges of a big prep and how little decisions make the greatest difference, because they compound over time! New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Mar 23, 2023

Spring race season is here! Today’s episode gives you tips, tricks, and insights into how to best prepare for a big performance on race day. Are tune-up races effective, and how can we use them to our advantage? How can you fuel better for training and performance? What are the keys to a successful race? This episode is all about the things that you can apply directly to your own running. Listen for key takeaways to try for yourself! New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: Elevate Your Running The Feed Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Mar 16, 2023

As runners, we want to do it all. We’re searching for the 1% needle-moving actions we can take to grow as athletes and people. Yet, for whatever reason, we always neglect recovery. This episode will provide important context and tips for recovering better - without detracting from other areas of your life. Sometimes, we need to slow down to speed up. If you find yourself in a slump, consider how you can recover better before running more! Enjoy this week’s episode of the EYR podcast! New releases every Thursday - subscribe through your preferred listening platform for weekly content that helps elevate your running and life. Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Mar 9, 2023

Matt Karl, known on social media as @MattyKRuns, is a runner, content creator, and run coach. He is also a testament to the truth that passion and hard work toward anything can yield remarkable results. Matty joins the Elevate Your Running podcast to discuss his evolution as a runner, from true beginner to sub-3 hour marathoner. He shares the most important lessons he has learned about himself and the sport of running in the process. We also deep dive into social media, content creation, and the value of community in running. This episode will provide you with great energy, inspiration, and knowledge for your running journey and all that can be achieved with consistency and positivity! If you enjoyed this episode, check out the full library of episodes, and look forward to weekly releases for more content to elevate your running! Follow MattyK on Instagram Zero Elevation Track Club Follow Matt Karl on Strava Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Mar 2, 2023

Time 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 content that helps elevate your running. Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Feb 23, 2023

Heart rate training is a “buzz” topic in the running community (and for good reason), but why must it be so hard for every day athletes to understand? Becoming a better runner doesn’t need to be so complicated, and this episode aims to explain one of the most misunderstood means of development in endurance sport. A topic that our guest knows all about! Elisabeth Scott is the founder of Running Explained, a comprehensive resource to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! She holds running certifications from RRCA, USATF, and UESCA, has coached dozens of runners 1:1, and helped thousands of runners achieve their goals with training plans and guidance. Elisabeth's training philosophy emphasizes the importance of developing a strong aerobic capacity, which is what this episode is here to explain! We discuss the basics of heart rate training, how and why it can benefit all runners, and the specific ways to apply a knowledge of heart rate into your training! Give the episode a listen and let us know what you think! New releases every Thursday, so if you enjoy this episode, subscribe through your preferred listening platform for weekly content that helps elevate your running. More About Elisabeth: Running Explained Instagram YouTube Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Feb 16, 2023

We 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 aspects of our training but the mental approach to better performance, as well. Plus, you may carry these lessons into your life outside of running or physical performance to better show up in all areas of your life! If you enjoyed this episode, subscribe and share with a friend so they can elevate their running each week! Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Feb 9, 2023

What 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 their running each week! Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Feb 2, 2023

What 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, there is much more to running than meets the eye. We encourage you to reflect on your own experiences and to begin to look at the true reasons you are a runner. If you enjoyed this episode, subscribe and share with your friends so they, too, can elevate their running each week! Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jan 26, 2023

Is 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 and performance Jason’s knowledge and insight help us lay the groundwork of strength training for runners and how you can take small steps towards better running beginning today! Learn more from Jason through his resources list below, and let us know you loved the episode by leaving a review or subscribing to stay up-to-date with weekly releases of the podcast! Connect w/ Jason: Website YouTube Podcast Instagram Podcast Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jan 19, 2023

The 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 personally measure success outside of personal bests If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jan 12, 2023

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 negative impacts of burnout and continue to make progress! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us through the resources below! Learn more about us! Connect w/ Sara Connect w/ Austin Elevate Your Running – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jan 5, 2023

Nell 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 harder times as an athlete and business owner - Nell's internal dialogue and how we all can be stronger from the inside out. This episode is jam-packed with thoughtful information and important perspectives for athletes of all levels. We’re extremely grateful to Nell for sharing her time with us this week. Learn more about Nell here and continue to follow along with her career in running! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Find out more about Sara and Austin below, and join us again next week - new episodes every Thursday! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Dec 29, 2022

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 towards your goals and play BIG in life? When our mind is strong, we can do great things. Work from the inside out, and have a great year! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Dec 22, 2022

Preparation 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 implement into your training right now! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Dec 15, 2022

Dr. 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 by leaving a review, subscribing, and reaching out to us on social media! Resources: https://www.drjustinross.com Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Dec 8, 2022

All 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? Whichever you identify, your progression within it is sure to make you a stronger runner! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Dec 1, 2022

Do 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 longer the goal Why you need a greater purpose in your running A goal without a plan is just a dream and now is the time to begin thinking about what you want to create in 2023. If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Nov 24, 2022

Do 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 Grace : Why You Need More of It Patience : Our Greatest Ally as Athletes Gratitude : The Solution The mind is trainable! And we believe that awareness and the willingness to address these challenges, which are faced by all athletes (and people), will ultimately enhance your quality of performance and enjoyment throughout the process. If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin

Nov 17, 2022

Do 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 discussion on the three areas of greatest importance to this phase of training. Aerobic Development Neuromuscular Fitness Strength Training In each of these areas, we share our own stories of struggle and success and provide tangible practices that you can implement into your own training. As you look ahead to a new year and begin to set big goals for your running, we encourage you to dedicate a portion of your effort to base-building! It will be a wise investment in your pursuit of big training cycles and new personal bests! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Nov 10, 2022

How 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 discussion include: The places that your mind will go throughout race day Why you should be more curious as an athlete The benefits of hard moments Racing is great because you don’t need a perfect training cycle, ideal weather, or the greatest plan in the world. All you need is the curiosity to explore your capabilities and the willingness to empty the tank. Apply the perspectives and mindset ideas that we discuss in this episode and embrace all that racing has to offer! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Nov 3, 2022

As 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 these areas is essential in your capacity for progression in running. Additionally, these factors can also serve as a way to self-assess whether you’re in a promising position for development, at this point of your running career and life. Apply these three pillars of adaptation to your training approach and mindset and see how they can positively impact your running! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Oct 27, 2022

In 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 Maddie speaks so effectively to the humanity of running and how we can better our lives, and that of those around us, by continuing to show up for ourselves, mile by mile. Throughout the episode, you will gain valuable perspectives that apply to runners of all experience levels. You are sure to be even more grateful for your next run after listening to our conversation! As you listen, be sure to connect with Maddie through her account linked below, and share this episode through social. We’d love for more runners to hear this and other episodes of the podcast! Resources: Connect w/ Maddie Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Oct 20, 2022

Following 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! If you enjoyed this or any past episode of the podcast, make sure to like and subscribe, it helps us to expand our reach and connect with more runners, like yourself! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Oct 13, 2022

Marathon 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 to: Success leaves clues, but you must craft your own approach Everyone has different paths Play BIG The journey is greater than the destination The lessons learned that we discuss are drawn from our unique running experiences, but we know that they are relatable and will allow you to think even more deeply about your journey, past, present, and future. As always, it’s bigger than any single race, running will teach you so much about life… you just have to be willing to listen! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Oct 6, 2022

This 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 effective training cycle, and the rest will be the deciding factor for your growth as a runner. We hope that this episode provides you with a more detailed understanding of what a taper is and how you can implement it in preparation for a goal race! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Sep 29, 2022

In 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 bodies to more effectively adapt to training stimuli, and thus become better runners and endurance athletes! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Sep 22, 2022

This 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 running experience Strategies for building confidence over the course of a training cycle All that accompanies marathoning (outside of running) We believe that this episode will provide you with a fresh perspective on running, and specifically the challenge of 26.2 miles, so that whether you’re training for your first Marathon, or hope to set a personal best in your next race, you have the mental and physical tools necessary to be successful and enjoy every step! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Sep 13, 2022

This 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 your ability to remain safe and back running again tomorrow. We hope that you will never take a run for granted, expressing gratitude for every opportunity to move, run, and be free. Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Sep 6, 2022

This 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 you! Great things are often preceded by resistance, discomfort, and unassuredness. And so long as you vow to continue putting one foot in front of the other, you will run the most beautiful race possible, throughout your own life. Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 30, 2022

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 of the above traps! We hope that this episode reinforces your perspective of what’s most important to do and not do, for an effective, sustainable, and joyful approach to running. If you enjoyed this or any past episodes, let us know! Tag Sara and Austin on social media, and don't forget to subscribe and leave a review on your preferred listening platform! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 23, 2022

This 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 our goals. No matter your goals and best intentions, life will throw you curveballs. The power to achieve at a high level, in the face of these challenges, is what we all possess, but very few embrace. Use this episode as a perspective-shifting conversation for your running and life journey. Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 16, 2022

In 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 and mindset modifications that occur over time. Because of this, we encourage you to start small, embrace each day as an opportunity, and be proud of yourself for the progress that you make! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 9, 2022

In 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 training. This episode will provide you with important, applicable information to help you run long, fast, and strong for years to come. If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Connect w/ Jason: Website YouTube Podcast Instagram Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Aug 2, 2022

In 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 us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Connect w/ Chad: See Chad Run YouTube Instagram Strava Facebook Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin Team For Kids Charity – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 26, 2022

In 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 athlete! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Related Episodes: EP. 6 - Stress is Stress EP. 25 - The Benefits of Easy Running Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: Elevate Your Running Connect w/ Sara Connect w/ Austin Team For Kids Charity – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 19, 2022

We’re pleased to be joined by Jonathan Levitt for this week’s episode! Jonathan is the host of the For The Long Run podcast, as well as a Senior Sales Manager, & Endurance Project Lead for Insidetracker. He joins us to discuss his personal running background, lessons learned throughout his journey from Boston to Boulder, and some of the many insights that have been gained in his career working with Insidetracker. More in-depth talking points include… Why ‘playing big’ and taking chances leads to breakthroughs The value of community towards a life well-lived How Insidetracker can meet the needs of ALL athletes, and why it's a game changer for your health and performance We are thankful to Jonathan for joining us for this episode! To connect with him, or listen to his podcast, see resources below! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Jonathan Levitt: https://www.instagram.com/jwlevitt/ https://anchor.fm/forthelongrun https://www.instagram.com/forthelrpod/ Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 12, 2022

On this week’s episode, we discuss workouts, speed training, & long runs. The crucial days of training that need to be maximized, in order to hit PR’s! We talk about 3 common ways that people mess up some of their most important training days… Your BODY wasn’t ready Your MIND wasn’t ready You didn’t achieve the PURPOSE of the workout With this discussion as a guide, you can now go out and confidently crush your next workout! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jul 5, 2022

In today’s episode, we breakdown the importance of ‘easy’ running! Listen to learn of the qualities of easy, low-aerobic training; and why it’s so crucial in our ability to make both short and long-term fitness gains! We take a deep dive into why aerobic running is so important; and with help from our listeners, we answer the following audience-driven questions: How long does it take to see benefits from aerobic training? What is the ‘Golden’ Heart Rate Zone and Time spent in that zone? Is it beneficial for everyone to use Heart Rate as a measure of easy running? Why do easy miles feel harder than workouts/faster paces? What are our favorite things to do to keep the easy miles ‘easy’? With these ideas, and many more to inform our discussion, you’re sure to gain value from this episode, and to become a stronger runner for it! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning . Thank you to Insidetracker for partnering with us and our podcast! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 28, 2022

Join us this week for a discussion on the critical aspects of mental strength; and how the development of your mindset will pay massive dividends to your running and life. In this episode, we discuss the need to be intentional with your mindset practices. Through our definitions of mental strength, we explain its importance for athletes of all ability levels. Talking points include… The importance of Metacognition in your training How perspective manifests itself as reality Benefits of strengthening your ability to be self-aware Our ability to track tangible evidence of mental strength The differences between a Hero & Victim mentality For further discussion of mental strength, consider previous episodes of the podcast, such as the ones listed below! EP. 8 - Strategies for Mental Strength EP. 12 - The Mindset of Playing BIG If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 21, 2022

In 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 to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 14, 2022

This week, we’re discussing clarity and its role in goal-setting and the pursuit of increased levels of achievement! Whether you’re driven towards a race on the calendar, or a lifetime ambition, there are universal principles that must be understood and prioritized, for continued growth. Throughout our discussion, we address the sacrifices that achievement requires. How to identify process-oriented goals, and build habits towards lasting success, no matter your current goals. Listen for why it’s so crucial to understand what you don’t want, just as much as what you do; and how today’s work will be invaluable to the person that you’re becoming. If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: Episode #2 - The Great Resignation https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Jun 7, 2022

In this week’s episode, we discuss Sub-3 Marathoning, and Austin’s recap of the Buffalo Marathon, where he ran a personal best of 2:58:13. Hear about the days leading into the race, key moments on the course, and the emotions that accompanied the accomplishment of this goal! For all, our encouragement is that you set big, audacious goals, envision success, and commit to the process that moves you closer and closer to the realization of your dream. In this way, running is life. We have the opportunity to create our own opportunities and pursue our individual path to success! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Also, if you’re looking to elevate your running in the summer temperatures, follow this link ( https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29 ) to watch our free webinar, where you’ll learn… Tips for dealing with hot and humid Summer days The impact of running in warmer temperatures The right type of running gear How to hydrate properly The benefits of Summer running… and when you will see the training gains that result! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 31, 2022

In today’s episode, we share our unique perspectives on running, ahead of Global Running Day, Wednesday June 1st! We discuss the three things that each of us believe to be true about running, and the experiences that helped us to arrive at these understandings! Listen to hear how these truths are evidenced in our lives, both as athletes and coaches, and why we believe running matters! We hope that this episode helps you to gain a greater appreciation of running, and allows you to reflect on your own unique perspective. For more info about Global Running Day: https://globalrunningday.org If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Also, if you’re looking to elevate your running in the summer temperatures, follow this link ( https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29 ) to watch our free webinar, where you’ll learn… Tips for dealing with hot and humid Summer days The impact of running in warmer temperatures The right type of running gear How to hydrate properly The benefits of Summer running… and when you will see the training gains that result! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 24, 2022

In this week’s episode, we take a deep dive into the importance of going all in on your goals, and the process necessary in achieving them. Why now is the best time to start, and the lessons that you’ll undoubtedly learn along the journey! We discuss the important concept of base-building; process goals to implement in training, and the importance of embracing your unique approach. Time is perhaps our greatest asset in training and life; and this episode revolves around our ability to maximize this investment, in pursuit of great goals. Also, if you’re looking to elevate your running in the summer temperatures, follow this link ( https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29 ) to watch our free webinar, where you’ll learn… Tips for dealing with hot and humid Summer days The impact of running in warmer temperatures The right type of running gear How to hydrate properly The benefits of Summer running… and when you will see the training gains that result! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 17, 2022

In this week’s show, we discuss a crucial component in achieving your greatest running goals. How simulating race-day as closely as possible in your preparation can yield great returns, and the importance of planning, executing, and reflecting throughout a training cycle. Hear of Austin’s documentation towards his final long-run of Marathon prep, and how the implementation of a carb-loading strategy has allowed him to hone in his approach, in preparation for the Buffalo Marathon on May 29th! Also, if you’re looking to elevate your running in the summer temperatures, follow this link ( https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29 ) to watch our free webinar, where you’ll learn… Tips for dealing with hot and humid Summer days The impact of running in warmer temperatures The right type of running gear How to hydrate properly The benefits of Summer running… and when you will see the training gains that result! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 10, 2022

In our latest episode, we discuss the intangible qualities that an Athlete brings to the table, in promoting high-levels of performance and achievement. What we learned, as coaches, after seeing the spectacular performances of our EYR Athletes at the Colorado Marathon, and the importance of a solid Coach/Athlete relationship, along the journey of a long race prep. Listen to us discuss the great value that we find in community, and being able to partner with someone that you trust, in pursuit of big goals. Why we love going ‘All In’ with our Athletes, and the great value of taking ownership over our goals, and the process that it takes to achieve them. If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

May 3, 2022

In this episode, we’re talking all about a strong approach to race day. Whether you’re at the start of taper, or immersed in race-week anxiety, we walk you through reflection strategies for the training cycle that was, considerations necessary for optimal performance, and how to make the most of the day that you’ve been training for! Even if you’re not building into a race, this episode will provide you with valuable insights for physical and mental approaches towards training. Topics of discussion include how to prepare for big workouts (i.e. speed workouts or long runs), process-oriented goals for peak performance, goal-setting, and more! Listen until the end to hear about our ‘go to’ pre-race nutrition, as well as how we make the most of our race days! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 26, 2022

On 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 October 9th. Hear how 5K, 10K, and Half-Marathon training will serve as the building blocks to her preparation for a fourth go at 26.2! Also, continue to follow along with Austin’s training, as he peaks for the Buffalo Marathon, Memorial Day Weekend - May 29th. In preparation for only his second Marathon, hear about Austin’s mindset towards a big PR attempt, and the ability to set-up an even bigger pursuit for the New York City Marathon, November 6th 2022! As Run Coaches, Sara and Austin take pride in putting principles into practice, and serving as informed leaders in the field, because of their own athletic endeavors. Continue to follow along with their training, life, and the EYR business, by listening to the Podcast, with new uploads every Tuesday! Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 19, 2022

In this week’s episode, we recap the 2022 Boston Marathon. The highs, the lows, and everything in between, for both the Elites and Recreational Runners alike! Hear our takeaways after watching the race, and how we view racing in the context of each of our running journeys! A discussion on why there’s always something to be learned, how we can use past racing experiences to inspire improvement, and the great value that specificity plays in the build-up towards a goal race. As athletes, we all have the opportunity to maximize our potentials through the implementation of a focused, strategic plan. This episode dives deep into the seemingly little things that you can do to inspire big results. Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 15, 2022

In 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 some tips for the path towards a BQ! Enjoy this bonus episode of the podcast, and be sure to tune-in to the 2022 Boston Marathon, this upcoming Monday, April 18th! Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Look out for new releases of the podcast every Tuesday! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago

Apr 12, 2022

In this week’s episode, we discuss the mindset of playing big! The importance of showing up, taking chances, and running towards opportunities. How our emotions, such as fear, can drive us to progression, if we are willing to embrace discomfort and commit to action. Overcome common roadblocks, like fear of failure, imposter syndrome, and apathy towards your goals. We have a great conversation about writing your own story, and accepting yourself as the hero, as opposed to the commonly accepted mentality of being the victim. We hope that you gain value from this episode, and apply these ideas, to strengthen your body, mind, and spirit! Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show and help us build the EYR community! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Apr 5, 2022

In this week’s episode, we highlight the personal ownership needed to say yes, and to say no in life. Discussion revolves around the concept that saying no allows us to elevate all of our yes decisions in life. The importance of controlling the controllables, and pursuing what excites us! From Colfax to Buffalo, Austin talks about why he has decided to run the Buffalo Marathon on May 29th, altering the original plan. An update on training, and the ability to continue pursuing big goals by simply focusing on the enjoyment of the day-by-day process. Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Mar 29, 2022

In this episode, we discuss the great value of knowing your ‘WHY’ and keeping it at the forefront of all that you do. We discuss how our purpose supports growth over time, and its elevated importance in times of struggle. Hear about why we got started as runners, and how that purpose has evolved over time. Personal bests, fulfillment of potential, and the ability to be humbled are all concepts discussed in this episode, as we continue to take deep dives into a life of elevated running and personal growth. If you enjoy this episode, be sure to share, subscribe, and leave a review! Your interaction helps us to grow the podcast, and build the Elevate community. Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Mar 22, 2022

In this episode, Elevate Your Running Athlete Brandon joins the podcast to discuss his life in running, and experiences as a coached runner. Brandon is not only preparing for the Spring Equinox Half-Marathon, but he and his wife are also expecting their second baby! Through running, Brandon has gained a love for the process, and the pursuit of the peace, clarity, and achievement that running brings to our lives! Training, racing, and the running community is such a large part of our lives, and this episode provides a discussion around the value of those pillars. Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com , so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! New releases every Tuesday! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Mar 15, 2022

As athletes and driven people, we have the opportunity to not only strengthen our bodies, but our minds, as well. When we invest in both of these personal assets, we allow for a synchronicity that brings increased clarity and purpose to our lives. In this episode, we discuss strategies that have been implemented into our lives, allowing us to cultivate a stronger mindset, and a greater perspective on the interconnectedness of our lives. We define mental strength, and its importance for all people; how we can train our minds to develop; and applicable tips for conquering the challenges that we will undoubtedly face along our journey. If you enjoy this podcast, please rate, comment, and subscribe on the platform through which you are listening. We are grateful for the opportunity to connect with you, as a member of the Elevate community, and hope to hear from you. Send us your Elevated Moments to elevateyourrunningpodcast@gmail.com so that we can share your moments of success on an upcoming episode! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Mar 8, 2022

In this episode, we discuss the key factors that contribute to your progression, athletically and personally. Highlighted ideas include, the importance of consistency and intentionality; avoiding the comparison trap; and the great value that we get to place on ‘process’ wins within our training and lifestyle. We all possess the great ability to continue showing up, and through this simple act, we can promote significant progression and achievement over time. Send us your Elevated Moments to elevateyourrunningpodcast@gmail.com so that we can share your process wins on an upcoming episode! If you enjoy this podcast, please rate, comment, and subscribe to help us continue building the Elevate Community! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Mar 1, 2022

Stress can be our greatest limiting factor as athletes, and people of intention. In this episode, we discuss the balancing act of stress, the importance of being proactive in managing our stressors, and how stress impacts our lives, both physically and psychologically. Send us your 'Elevated Moments' to elevateyourrunningpodcast@gmail.com so that we can share our community's wins on an upcoming episode! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Feb 22, 2022

Rest and Recovery are just important as training hard for a race. We dive into the benefits of being consistent with rest and recovery and why sometimes hitting “pause” and slowing down to focus on another area of running and life is important. Send us your 'Elevated Moments' to elevateyourrunningpodcast@gmail.com and let us know if we can share on an upcoming episode! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org

Feb 15, 2022

Our 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

Feb 12, 2022

On 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

Feb 8, 2022

Hear 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

Feb 1, 2022

In 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 the EYR podcast by liking, subscribing, and leaving a comment. Let's elevate together!