The Elevate Your Running Podcast

By Sara ManderscheidSports Running

The Elevate Your Running Podcast episodes

July 25, 2024EP 132. - What’s Normal and Not Normal During Training?! (Rerelease)
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
1 hr 9 min
July 18, 2024EP. 131 - Add These 5 Needle-Movers to Your Training and Elevate Your Running Performance
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
59 min
July 11, 2024EP. 130 - Conquering the Marathon: 6 Key Differences from the Half Marathon You NEED to Know
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
47 min
July 04, 2024EP. 129 - The #1 Thing To Add To Your Training To Ignite A Spark
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
57 min
June 27, 2024 EP. 128 - Top 3 Reasons Why Speed Workouts Help Long Distance Runners
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
45 min
June 20, 2024EP. 127 - How to Get Back to Running Safely Post Partum with Dr. Christina Piron
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
1 hr 11 min
June 13, 2024EP. 126 - Strategies on How to Fuel Your Way Through Summer Without Compromising Your Training
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
59 min
June 06, 2024EP. 125 - What to Do If You’ve Been Using Spring Energy Gels in Your Training
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
55 min
May 30, 2024EP. 124 - The Urgency of Safe Running with Dena Lewis
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
58 min
May 23, 2024EP. 123 - What You Need to Know About Running Track Workouts for a Strong Season of Speed
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
46 min

About The Elevate Your Running Podcast

From the publisher's feed

Ready to transform your running? Welcome to the Elevate Your Running Podcast, hosted by Sara Manderscheid, a seasoned running coach and eight-time Boston Marathon qualifier. Join our community as Sara shares expert running tips, training strategies, and inspiring stories to help you reach your personal best. Whether you're training for a marathon or just starting your running journey, this podcast is your go-to resource!