The Elevate Your Running Podcast

By Sara ManderscheidSports Running

The Elevate Your Running Podcast episodes

May 16, 2024 EP. 122 - How to Think About Your Base Phase of Training
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
44 min
May 09, 2024 EP. 121 - A Post-Partum Return to Running with Meg Rashkin
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
1 hr 17 min
May 02, 2024EP. 120 - How To Preserve A Resilient Mindset After Achieving Your Running Goal with Dr. Lara Pence
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?
1 hr 15 min
April 25, 2024 EP. 119 - 5 Things I Would Do If I Were Starting Over as a Runner
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
1 hr 9 min
April 18, 2024 EP. 118 - 4 Key Lessons Learned from the 128th Boston Marathon and how to apply them to your training
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

1 hr
April 11, 2024 EP. 117 - 6 Ways to Have Your Best Running Era
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.
1 hr
April 04, 2024 EP. 116 - The Art of Creating a Strong Mindset with Sport Psychology Coach, Emily Saul
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 [email protected], 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
1 hr 29 min
March 28, 2024 EP. 115 - Your Guide to the Boston Marathon Race Weekend (and Tips if You’re on the Cusp to Qualify!)

Coach Sara is a 6x Boston Qualifier and ran the Boston Marathon twice in the last three years. She has coached dozens of athletes who have run from Hopkinton to the Back Bay over her coaching career.
Sara provides a guide to your Boston Marathon Weekend and what to plan now, for a successful day on Marathon Monday, including
Expo + Bus information
How to Prepare for changing weather conditions
Pacing and How to Chunk the Boston Marathon Course
Understanding your running strengths
The Magic 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

1 hr 16 min
March 21, 2024 EP. 114 - Top Strategies on How to Overcome Seasons of Injury and How to Start Stacking Healthy Training Cycles!
Coach Sara brings Tamanaa Singh to the Elevate Podcast this week. Tamanna is a runner, a sports cardiologist, a dog mom and so much more. Tamanna speaks to the season of being an injured runner and how she found the strength - both mentally and physically to overcome.
Tamanna shares her top strategies on what worked and what didn’t work for her to find her strongest running yet.
Tamanna’s sports psychologist, Emily Saul can be reached at [email protected].
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.
1 hr 10 min
March 14, 2024 EP. 113 - 6 Strategies to Prevent Hitting the Wall in Your Next Marathon

PODCAST DESCRIPTION:
Do you find your pace significantly decreasing during the marathon? Maybe it’s a sudden, onset of 30 - 60 seconds slower per mile throughout the remaining portion of the race? This week, Coach Sara shares her 6 strategies to avoid hitting the wall in the marathon. There are things we can do each week in training and on race day to set ourselves up for success a run a strong 26.2 miles.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling up your running this year? You don’t need to 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
1 hr 10 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!