The Elevate Your Running Podcast

By Sara ManderscheidSports Running

The Elevate Your Running Podcast episodes

November 17, 2022EP. 43 - How to Make the Most of Base Building for Runners
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
1 hr 9 min
November 10, 2022EP. 42 - How to Find Strength in Struggle | New York City Marathon
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
58 min
November 03, 2022EP. 41 - The Most Important Factors in Adaptation as an Athlete
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
47 min
October 27, 2022EP. 40 - Running is Always the Answer | Maddie Maher
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
1 hr 16 min
October 20, 2022EP. 39 - The Truth About Running
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
1 hr 5 min
October 13, 2022EP. 38 - Lessons You Need to Learn Through Marathon Running
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
1 hr 1 min
October 06, 2022 EP. 37 - Everything You Need to Know For Your Next Taper
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
1 hr 10 min
September 29, 2022EP. 36 - Proven Ways to Build Endurance
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
50 min
September 22, 2022EP. 35 - Things We Probably SHOULD Have Known Before Signing Up For A Marathon
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
1 hr 8 min
September 13, 2022 EP. 34 - Casting Votes In Favor of Safety
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
45 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!