The Elevate Your Running Podcast

Are you working hard but not seeing the speed gains you crave? Ever wonder how some runners seem to glide effortlessly? The secret might lie in your running economy – how efficiently your body uses energy at a given pace.

In this week's episode, we dive deep into the world of running economy and reveal practical strategies you can implement today to become a more efficient and faster runner. We explore three key pillars that can significantly impact your performance:

In this episode, you'll discover:

• The definition of running economy and why it's crucial for runners of all levels.

• Practical strategies for safely and effectively increasing your weekly mileage.

• Key strength training and plyometric exercises to enhance running efficiency.

• How to incorporate hill training for maximum benefit to your economy and power.

• Actionable takeaways you can implement in your next workout.

Don't just log the miles – make every step count! Join us this week and unlock your true running potential.

Happy Running!

Do you want to run a FUN fall race?! Boulderthon is the premier Colorado race experience and is rated Top 10 in America by USA Today! Join the Elevate team on Sunday, Sept. 28th for a 5k, 10k, half, and marathon, use code Elevate10 to save $10 off your race entry! 

Where to Listen:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription

Boulderthon: Save $10 using code ELEVATE10

Cheribundi: code ELEVATE for 15% off

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones can be found here

Cozy Zero:  merino wool running clothes! Save 20% with code SARAM20

LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 

Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

In this week’s episode, Coach Sara discusses the top three things she wishes she knew about training when she started a structured plan.

Sara discusses the importance of:

• Understanding the Rule of Thirds

• Why Intentionality with Your Week Will Set You Up for Success

• Workouts are Designed to Feel Hard

Do you want to run a FUN fall race?! Boulderthon is the premier Colorado race experience and rated Top 10 in America by USA Today! Join the Elevate team on Sunday, Sept. 28th for a 5k, 10k, half and marathon, use code Elevate10 to save $10 off your race entry! 

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription

Boulderthon: Save $10 using code ELEVATE10

Cheribundi: code ELEVATE for 15% off

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones can be found here

Cozy Zero:  merino wool running clothes! Save 20% with code SARAM20

LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 

Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

You crossed the finish line – congratulations! But your race isn't quite over. What you eat in those crucial post-race hours plays a HUGE role in your recovery, muscle repair, and how you feel for your next run. Join us this week as we dive into the essential nutrients and strategies to effectively refuel and rebuild after a race with Registered Dietitian, Alex Larson.

Learn what to prioritize on your plate to bounce back faster and get ready for your next challenge! 

Alex Larson is a Minnesota-based registered dietitian (RD, LD) who felt her calling the moment she crossed the finish line of Ironman Wisconsin and has leaned into this mission of serving endurance-based athletes. She works with endurance athletes on fueling for improved performance and body composition through a flexible eating style. She has worked with athletes from all over the U.S. and in over 15 different countries, and she has completed 20+ triathlons, including Ironmans and multiple 10K and half marathons.

You can find Alex online, her nutritional services, IG, and her Endurance Eats podcast

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription

Cheribundi: code ELEVATE for 15% off

Cozy Zero:  merino wool running clothes! Save 20% with code SARAM20

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones can be found here

LEVELLE GELS - Save 10% on all natural gels using code, HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

Tired of running blind or relying too much on your watch data?

In this episode, running coaches Sara + Amber dive deep into the world of running metrics, revealing the data that truly matters for optimizing your training and achieving your goals. We'll go beyond pace and distance, exploring heart rate, cadence, power, and more. Learn how to interpret these numbers, understand their significance, and use them to craft a personalized training plan that unlocks your full potential. Whether you're a seasoned marathoner or just starting out, this episode will equip you with the knowledge to run smarter, not harder, and transform your running journey.

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription

Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones can be found here

Email Saul, a sports psychology coach, breaks down the mindset of an athlete during the most critical time for success - race day! 

On this week’s episode, we dive into:

What to expect during the taper process

How to set yourself up for success during race morning

The common feelings that come up in the weeks and days leading into the race

And so much more!

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription

Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones

Spring race season is here! Are you ready to crush your goals? In this comprehensive episode, Coach Sara breaks down everything you need to know to transition from winter to spring training as well as performance enhancements to Elevate Your Running!

Coach Sara discusses how to improve your cadence after running months on a treadmill, agility drills to try, why terrain transitioning matters + how to apply it without getting hurt mindset cues, and more

Don't let the winter derail your hard work – tune in and make this your best race season yet!

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription

Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones

This week, Coach Sara answers your training questions from IG and Threads! In this power hour of running, Sara addresses the following questions:

Why We Need to Fuel Our Long Runs: Fasted Running isn’t Better!

Low-Cost Fueling Suggestions

Short + Effective Strength Training Routines for the Busy Runner

When to Run Workouts in the Cold

How to Manage Training Anxiety

The Best Kept Secret to Running that I wish I knew when I started!

Why Running Coaches are for a variety of runners and not just for the elite or “really fast” runners

The Elevate Coaching Team has  1:1 coaching spots available for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team!

You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription

Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Your post-run recovery ketones

ATTENTION DOG OWNERS - This episode is for you! 

Have you ever wondered how to incorporate running into your dog’s movement routine? How to approach different seasons and different terrains? 

Dr. RuthAnn Lobos joins the podcast this week. She discusses the proper way to add running into your dog’s running schedule, and our furry friends are just like us!

Learn about pre-run routines, recovery ideas, fueling, and the right way to introduce them to running and SO MUCH more. We also discuss the latest rehab ideas, including acupuncture! 

As a dog owner, I found this episode insightful! Share with your dog running friends and let’s keep our pace pales happy and healthy in our training! 

You can find Dr. RuthAnn Lobos on Instagram

Buy the reflective dog collar through Amazon! 

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

Elevateyourrunning and sayrahrunshappy

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Donate to the podcast! Get exclusive content, coaching advice, insight on Sara's training prepping to break 3 hours at the Chicago Marathon, and ⁠more through this link!⁠ 

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription

Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order

RNWY: Use Code Elevate15 for 15% off your order

KETONE-IQ: Get your post-run recovery ketones here

PODCAST DESCRIPTION:

Tired of fading at the end of your runs or races? This week, we dive deep into the powerful strategies of progression runs and negative splits. Learn how to train smarter, race stronger, and unlock your true running potential. We'll cover everything the practical tips for implementing them in your own training.

In this episode, we'll discuss:

• What are progression runs and negative splits, and why are they essential for runners of all levels?

• The key benefits of incorporating these strategies into your training regimen.

• How to structure effective progression run workouts for various distances.

• Proven race-day strategies for achieving a successful negative split.

• Common mistakes to avoid and how to overcome them.

Whether you're a beginner looking to improve your consistency or a seasoned racer aiming for a new personal best, this episode will provide you with the tools and knowledge you need to achieve your running goals.

Connect with Us:

• Elevate Your Running Website

  Elevate Your Running and Coach Sara on IG

• 
  

  Try a progression run this week and share your experience with us on social media!

• What are your best negative split tips? Let us know!

  
  

• If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

• Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

Don't forget to subscribe and leave a review! 

The Elevate Coaching Team has  1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at [email protected]

Listen on:

Apple Podcasts | Spotify | Youtube Music

PARTNER DISCOUNTS AND LINKS:

⁠⁠⁠⁠⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription

Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order

The Feed -⁠ ⁠⁠ $20 in Feed.com credit every quarter⁠

RNWY - ELEVATE15 for 15% off your order
Ketone IQ: 30% off your order _ free six pack of Ketones!

This week, I’m analyzing the most popular running advice from Instagram, TikTok, YouTube, Google, and even ChatGPT, just like Allie Ostrander did in her recent YouTube video.

Which tips are legit, and which ones are just hype? I break them down, rank them, and decide whether they’re worth adding to your training. Some are game-changers, while others... not so much. Let’s separate the good advice from the gimmicks!

This Weeks Topics:

Training Tips

Recovery and Injury Prevention

Mental Tips

Watch Allie’s YouTube video here 

Listen on:

Apple Podcasts | Spotify | Youtube Music

Connect with us:

elevateyourrunning.com

@Elevateyourrunning and @sayrahrunshappy

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

RNWY: Code Elevate15 for 15% off your order

⁠⁠⁠⁠⁠Dynamic Runner:⁠ SAYRAHRUNSHAPPY for 10% off your subscription
Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order