The Elevate Your Running Podcast

By Sara ManderscheidSports Running

The Elevate Your Running Podcast episodes

March 07, 2024 EP. 112 - Why the 10k Distance is the Best Distance to Race (REPLAY)

You might be wondering why the 10k distance is one of the best distances to race.
This episode outlines the benefits of training for the 10k distance, how to add it to your training if you’re training for a longer endurance event, and the best 10k workouts to help you feel fit and ready for race day. Coach Sara also shares the top 10k’s in the country!
Whether you’re a new runner finding your stride in the 5k distance or a marathoner, this is an episode to take away some 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

1 hr 8 min
February 29, 2024EP. 111 - 3 Ways to Determine Pace + Intensity
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
1 hr 17 min
February 22, 2024 EP. 110 - How do you take a hill? How to take a hill both in training and in life.
In this week’s episode, Coach Sara explains how to run a hill - both literally and figuratively. How we show up for one thing is how we show up for everything. How do you run a hill? Do you show up the same way in life when a hill is placed on your path?
This episode details the importance of hill running, how to run a strong hill and how to apply it to life.
DOWNLOAD A CUSTOM TRAINING PLAN:
Are you interested in leveling-up your running this year? You don’t need 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 17 min
February 15, 2024EP. 109 - What’s Normal, What’s Not Normal After Running Your Goal Race
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.
1 hr 12 min
February 08, 2024EP. 108 - Olympic Marathon Trials Recap + Your Running and Training Questions Answered, Winter 2024, Part 2
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
1 hr 25 min
February 01, 2024EP. 107 - Your Running & Training Questions Answered, Winter 2024, Part 1
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
1 hr 36 min
January 25, 2024 EP. 106 - How to Develop a Racing Skill Set in 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
1 hr 4 min
January 18, 2024 EP. 105 - 8 Ways to Improve Your Long Run (bonus: Houston Race Weekend Recap)
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
1 hr 20 min
January 11, 2024 EP. 104 - Strategies for Stronger, Faster Running in the New Year
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
1 hr 22 min
January 04, 2024 EP. 103 - Winter Running & Tips on Staying Motivated
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
58 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!