Strides for Strength

In this episode, we’re joined by nutrition coach and trainer Katy Saltsman to talk all things hormones, metabolism, recovery, and performance. We go beyond the macros and dive into why less isn’t more, how rest builds stronger athletes, and what you actually need to know about your cycle, stress, and the supplements your fave influencer swears by. Oh—and yes, this podcast may or may not be sponsored by cottage cheese.. jk ;) 

• Why most women are burned out and under-recovered—and how to fix it
• The truth about cycle syncing and why it might be stressing you out more than helping
• Blood sugar basics for endurance athletes: how to build balanced meals that support your training
• Supplements that might help—and ones that are a total waste of your money
• Metabolism myths debunked (hint: your metabolism isn’t broken, but your stress might be)

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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In this heart-filled and humor-packed episode, Michaela and Erin reflect on their own first marathon experiences and share hard-earned wisdom from coaching countless first-time marathoners. From the mindset shifts and belief-building moments, to fueling strategy fails and wins, they walk listeners through the emotional rollercoaster of training for and completing 26.2 miles. If you’re training for your first marathon—or thinking about signing up—this episode is your permission slip to embrace the unknown, trust your training, and soak in the transformation.

• Why your first marathon is about more than just running
• Tips for building belief and confidence as you increase mileage
• Fueling and carb loading mistakes (and how to avoid them)
• Why race day pacing is one of the hardest parts of marathon running
• The emotional and physical transformation that happens through training

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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In this playful and real-time “yap and chat,” Michaela and Erin reunite post-retreat to catch up on everything from mini mics and mid-hike bathroom emergencies to off-season gains and bold new biz moves. Erin shares updates on training for a DekaFit event (yes, we said DekaFit), while Michaela dives into her shorter 15-week marathon training cycle for Grandma’s. The two also open up about how they're growing Strides for Strength as a business and coaching team, how strength training is translating to real results, and what’s coming up — including their Denver retreat and the Stronger Strides Challenge. It’s raw, insightful, and wildly entertaining.

• Erin’s new DecaFit training style (and possibly going to Worlds)
• Michaela’s approach to a shorter marathon training cycle
• How strength training impacted both of their off-seasons
• Why cookie-cutter training plans (👀 RUNNA) don’t work for every runner
• Behind-the-scenes business growth and retreat sneak peeks
• The importance of real human coaching vs. just a plan

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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In this hilarious and heartwarming episode of the Strides for Strength podcast, all four coaches — Michaela, Erin, Jess, and Sarah — reunite to recap their in-person coaches retreat in AZ. From epic hiking mishaps (including questionable hydration strategies and a surprise bathroom emergency) to deep reflections on friendship, returning to running after injury, and the power of strength training, this episode is equal parts chaos and connection. You'll laugh, relate, and maybe even feel inspired to climb a mountain (just bring snacks)

• Behind-the-scenes stories from the Strides for Strength in-person coaches retreat
• Hiking Camelback Mountain unprepared — and lessons learned
• The importance of strength training in injury recovery and performance
• Real talk about returning to running after time off
• Building community and evolving as coaches and runners

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

In this episode of Strides for Strength, we welcome back Colin to dive deep into the science of running performance. If you've ever felt stuck in a fitness plateau, wondering why you're logging miles but not getting faster, this episode is for you.

We unpack the biggest misconception in running: that simply running more at your goal pace will make you faster. Instead, Colin breaks down the key ingredients that truly improve your running efficiency—muscular strength, power, plyometrics, and zone-based training. We also discuss how individualized assessments using muscle sensors can help runners optimize training without burnout.

You’ll learn:

• Why strength training is essential for runners (and why lifting heavier matters)
• The truth about running paces (and why you don’t train a pace)
• How plyometrics and power work together to improve efficiency
• The role of Zone 2 training and how to build a stronger aerobic engine
• Why off-season training is the key to long-term success
• How running impacts your body and what you can do to prevent injuries

Whether you’re training for your first race or chasing a new PR, this episode will shift your mindset on how to train smarter, not harder.

Connect with Collin on IG: https://www.instagram.com/liftsmcgee/

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

In this episode of Strides for Strength, Michaela and Erin are coming to you live from Arizona, fresh off their coaching retreat! They reflect on the power of in-person connection, the growth of Strides for Strength, and what’s next—including their upcoming Stronger Strides Challenge and athlete retreat in Colorado.

The Stronger Strides Challenge is a 6-week strength-focused program designed to help runners bridge the gap between training cycles, prevent injuries, and build stronger, more resilient bodies. Whether you're in an off-season or actively training, this challenge will help you become a more well-rounded athlete.

In this episode, you'll learn:

• Why strength training is the missing piece in many runners' training plans
• How to train smarter during your off-season for long-term success
• The key benefits of progressive overload in strength training
• Why strength and mobility matter for performance and injury prevention
• How to incorporate strength training even if you're short on time
• The importance of community in supporting your fitness journey

This isn’t just about lifting weights—it’s about building a foundation that lets you run faster, longer, and pain-free. The challenge kicks off March 17th, so if you're ready to commit to strength and movement beyond running, join us!

👉 Sign up for the Stronger Strides Challenge: https://stridesforstrength.thrivecart.com/stronger-strides-off-season-challenge/
👉 DM us on Instagram (@SFSrunners) for retreat details or challenge questions

If this episode resonated with you, screenshot it, share it on your stories, and tag us! Your pace is the least interesting thing about you—how you show up as an athlete is what matters most.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

In this episode we welcome Dr. Morgan Kamau of Tempo PT and Performance—a physical therapy clinic dedicated to treating runners and endurance athletes. Dr. Kamau shares her personal journey from collegiate running to overcoming tendon injuries and discusses why specialized PT is key for athletes.

 Learn how to differentiate normal muscle soreness from an injury, the benefits of dynamic warmups over static stretching, and actionable tips on gait analysis, strength training, and injury prevention. Whether you're aiming to shatter PRs or simply run pain-free, this episode offers the tools you need to help you become a stronger, more resilient runner.

Check out the website: https://www.tempopt.com/

Connect on IG: @tempoPT_

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

Are you a runner who’s been focusing too much on the scale? It’s time to shift your mindset and approach! In this episode, we chat with the amazing Chelsea Schmidt, who brings a wealth of knowledge in nutrition and endurance training. Together, we explore why weight loss shouldn’t be the sole focus for runners and how to create nutrition goals that align with your performance goals. 

Get ready to learn how to approach your nutrition with a fresh perspective! We discuss the significance of meal timing, the impact of fueling your body properly, and how to find balance in your eating habits. Chelsea’s practical advice will give you the tools  to make sustainable changes that enhance your running experience. 

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

In this episode, all four Strides for Strength coaches come together so you know its going to be a good time! We start with what we’re currently reading, from fantasy novels to historical fiction, and dive into the importance of strength training for runners. The coaches share tips for building confidence in the gym, overcoming common barriers like time, and why consistent, simple routines are key to progress. 

We also discuss talk about our excitement for our upcoming retreats in Arizona and Denver, highlighting the value of connecting with community and focusing on personal growth. 

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

In this episode of Strides for Strength, Michaela and Erin answer a listener's question about transitioning from athlete to coach and dive into the behind-the-scenes work of running a business and building a thriving running community. They share their unique journeys into coaching, the importance of lifelong learning, and how Strides for Strength isn’t just about running—it’s about who you become in the process.

The duo also gives an exciting sneak peek into their upcoming retreats:

• A Coaches Retreat in Arizona this March, featuring spa days, strategy sessions, and slumber-party vibes.
• A Denver Athlete Retreat in May, blending wellness, connection, and outdoor adventure with no race-day pressure.

Whether you’re curious about becoming a coach, looking for ways to build longevity in running, or just want to peek behind the curtain of running a coaching business, this episode is packed with inspiration and insight.

What You’ll Learn in This Episode:

• How Michaela and Erin became coaches and the role personal experience plays in great coaching.
• Why coaching is about more than just certifications—it’s about connection, curiosity, and constant growth.
• The importance of longevity in running and balancing the big picture with short-term goals.
• How Strides for Strength retreats prioritize wellness, community, and personal growth beyond the run.
• Behind-the-scenes struggles and successes of running a coaching business as a team.

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST