The Up & Running Podcast

Episode 15 of the 2026 Season is LIVE

Tigst Assefa's World Record Attempt in Berlin:  Pros Versus Recreational Runners Decision Making Around Injury, Pain, and Rehab

In today’s episode, Coach Lauren and Dr. Jordan break down Tigst Assefa’s Berlin Marathon performance, the Achilles rupture that unfolded during the race, and why the reported six to seven month return timeline is highly optimistic. They then compare elite-athletes versus recreational runners decision making process such as rehab timelines, race incentives, and real-world injury risk. These insights explain why this Assefa’s situation is much more complicated than a simple comeback prediction especially considering her elite status, financial stakes, and prior Achilles history all influencing her decision to keep running. Coach Lauren and Dr. Jordan also map out what Achilles rehab typically looks like after surgery, and why getting back to competition is not the same thing as being truly race ready.

Key topics

• Assefa’s move from the 400 and 800 meters to the marathon was shaped by chronic Achilles problems, including issues linked to track spikes and repeated lower-leg loading.

• A break down of the race itself, including Assefa’s aggressive pacing, her course record, and the moment her gait began changing around 40K.

• Visual signs that suggested a right Achilles rupture before it was confirmed, including weight shifting, reduced right-side time on the ground, and altered knee drive.

• Financial upside of continuing to run, with roughly 110,000 euros on the line from race winnings, course record bonuses, and a possible world record bonus.

• Contrast elite runners with recreational runners, emphasizing that a pro athlete’s risk calculus is very different when one race can materially affect income.

• Compare Assefa’s case with other athletes, including Kobe Bryant and Kevin Durant, to show how return-to-sport timelines can vary widely depending on age, goals, and how aggressively an athlete pushes recovery.

• Why a six-month return to elite marathon competition is likely too fast, even if running begins around that point.

• Walk through a typical Achilles rehab progression after surgery, from non-weight bearing in a boot to gradual loading, biking, altered gravity running, and later plyometric work.

• Caution that being “back running” is not the same as being ready to race at world-class level, and that returning too soon can raise reinjury risk or leave an athlete unable to regain prior capacity.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 14 of the 2026 Season is LIVE

Carb Loading & Race Strategy

Coach Lauren and Dr. Jordan break down a real race-week carb-loading plan for a half Ironman, including how to scale carbohydrates based on body size, event length, and digestive tolerance. They also cover taper-week habits, hydration, and how to increase carbs without overdoing fat, fiber, or protein.

Key topics

• Checking in on race-week taper, how Dr. Jordan is feeling in the final days before his half Ironman, and why extra sleep matters during the cutback.

• What is carb loading? Glycogen storage, water retention, hydration, and a reported 4–6% performance boost.

• Coach Lauren explains why Dr. Jordan’s plan is a higher-end carb load, considering his size, the race duration, and the hours of work ahead.

• Walking through Dr. Jordan’s food plan, including toast with jam and peanut butter, rice and chicken, pasta, Gatorade, Pop-Tarts, graham crackers, Coke, Oreos, salty carb mixes, and maple syrup in coffee.

• How liquid carbs can help because they’re easier to digest and less filling than solid food.

• Race-day logistics, including on-course fueling, using products available during the event, and practicing bottle grabs and aid-station strategy.

• Making the plan individualized and choosing foods the athlete already tolerates well.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 13 of the 2026 Season is LIVE

Half Ironman Taper, Fueling, and Race-Week Planning

Take a behind-the-scenes look at what a coaching call sounds like when an athlete is two weeks out from a half Ironman. Coach Lauren walks through Dr. Jordan’s taper, recovery priorities, and a detailed race-day fueling plan, showing how individualized endurance coaching changes as race day gets close. The final two weeks are not just about training harder or doing less; they are about protecting recovery, dialing in nutrition, and practicing exactly what the body will need on race day.

Key topics

• How peak weeks differ from taper and why peak training is about accumulating fatigue and learning to perform on tired legs.

• Dr. Jordan shares that he has felt heavy and under-recovered in recent sessions, which Coach Lauren ties to peak-week fatigue, limited sleep, and the demands of an abbreviated build.

• How to customize around work, life stress, and recovery, including lighter aerobic days, reduced lifting load, and occasional forced rest days.

• Adequate sleep and fueling are major performance priorities.

• Why race weight is not a useful goal this close to competition, and why performance, energy, and recovery matter more than scale weight.

• Going over race-day logistics including arrival the afternoon before, packet pickup, and getting settled the night before along with a race-morning timing strategy based on the start time.

• Review of grams of carbs per hour and ounces of water/electrolytes needed during the bike and running portions of the race.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 12 of the 2026 Season is LIVE

Year Planning, Training, and Relationship Systems That Actually Work

Welcome back runners! In today’s episode, Coach Lauren and Dr. Jordan shares how they structure their year, relationship, and household so training, recovery, work, and travel can all fit without constant friction. The episode is especially useful for runners and busy couples who want a practical way to plan around big goals, protect recovery, and reduce mental load. Coach Lauren explains the idea of a yearly “Masogi,” how they build six planned adventures into the calendar, and why they now protect one-on-one time with standing date nights. She also breaks down how they divide household tasks, run weekly check-ins, and use a shared calendar to stay aligned.

Key points include:

• Definition of a “Masogi”: one hard thing for the year, chosen with intention and enough uncertainty to matter

• Coach Lauren’s 2025 Masogi and how an ankle sprain along with a hot, humid 5K forced her to stop chasing long races and shift toward rehab, mindset work, and shorter-distance goals

• How the couple plans around Dr. Jordan’s heaviest training and travel periods during his Aussie Football Season

• “Six adventures” concept

• How to protect relationship time with biweekly Tuesday date nights, chosen specifically so weekends cannot crowd them out

• How to split household labor into physical tasks, admin tasks, and shared responsibilities so neither person carries the mental load alone

• Having weekly Sunday or Monday check-ins, plus a shared Google family calendar, keep work, training, social plans, and travel aligned

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 11 of the 2026 Season is LIVE

Stories from Running Camp & Common Injuries of Novice Runners at NKRC

Welcome back runners! In today’s episode, Coach Lauren and Dr. Jordan focus on pain management for runners, post-session recovery, the reality of needing quiet time after a long day, and how to communicate your needs without guilt.

Key points include:

• How ice therapy is used conservatively to manage pain without hindering inflammation

• The importance of balance in pain treatment—when to use ice and when to avoid it

• Practical advice for listeners dealing with injuries or seeking guidance

• Personal insights on ending the workday and maintaining mental boundaries

• The value of gratitude and connection in both personal and professional life

• The role of social media in professional practice and community building

• The significance of consistency and showing up, despite challenges

• The impact of small habits, like taking time after sessions to decompress

• How to foster open communication and support within personal relationships

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 10 of the 2026 Season is LIVE

Running and Supplementation (Part 2)

In this episode, Coach Lauren and Dr. Jordan continue their discussion on the role of supplements for endurance athletes. A key theme throughout is that supplements are intended to support, not replace, a foundation of proper nutrition, sleep, and recovery. They also emphasize that testing matters since many supplement decisions should be based on blood work, not guesswork.

Coach Lauren and Dr. Jordan go over the following supplements:

• Magnesium can support sleep, relaxation, and recovery, but too much at once can cause GI distress.

• Berberine is not recommended for endurance athletes because it may lower blood glucose too much and can reduce training performance.

• Vitamin D is important for bone health, muscle function, immune health, and recovery; many athletes may be low, especially indoors or in low-sun environments.

• Vitamin C and zinc can be useful during high-stress training periods, illness-prone seasons, travel, or heavy training blocks, but they are not miracle fixes.

• Omega-3s may support inflammation regulation, cardiovascular health, and recovery, especially for athletes who don’t eat fish regularly.

• B vitamins (especially B12 and folate) are especially important for endurance athletes and those who are vegan or vegetarian.

• Iron and ferritin are critical for oxygen transport and performance, and ferritin should be tested alongside iron because it reflects stored iron.

Just like in training, consistency is crucial for all these supplements. Make sure to consult with your healthcare providers regarding any personal health and/or medication concerns when starting a new supplement.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 9 of the 2026 Season is LIVE

Running and Supplementation (Part 1)

In this episode, Coach Lauren and Dr. Jordan discuss the role of supplements for endurance athletes. A key theme throughout is that supplements are intended to support, not replace, a foundation of proper nutrition, sleep, and recovery. Coach Lauren and Dr. Jordan go over the following supplements:

• Protein: Protein is essential for muscle repair, recovery, and maintaining lean muscle mass, especially during high-mileage training. While protein powders are convenient, they should not replace whole food sources.

• Collagen: This is a non-complete protein that can support connective tissue health, such as tendons and ligaments. It is most effective when paired with vitamin C and progressive loading exercises, such as strength training or running.

• Creatine: Although often associated with power sports, creatine offers significant benefits for endurance athletes, including improved training adaptations, recovery, and thermoregulation. It also supports cognitive function.

• Tart Cherry Juice: This supplement helps with recovery and sleep by naturally increasing the body's melatonin production. It may also help reduce soreness and inflammation, particularly during hard training blocks.

• Magnesium: This mineral is vital for energy production, nerve function, and muscle relaxation.

Just like in training, consistency is crucial for all these supplements. Make sure to consult with your healthcare providers regarding any personal health and/or medication concerns when starting a new supplement. And come back for part 2 where Coach Lauren and Dr. Jordan get into additional supplements, such as vitamin D, iron, and omega-3s.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 8 of the 2026 Season is LIVE

Running Etiquette - Roads, Trails & Track

In this episode, Coach Lauren and Dr. Jordan discuss running etiquette for roads, trails, tracks, group runs, and race day.

They cover how to stay safe, communicate clearly, share space respectfully, and avoid common etiquette mistakes - from running against traffic and yielding on trails to using the correct lanes on the track and lining up appropriately on race day.

This episode is a practical reminder that good running etiquette creates a safer, more welcoming running community for everyone.

Key takeaways:

• Be visible and predictable.
• Communicate before passing or stopping.
• Respect roads, trails, tracks, and race courses.
• Share space with runners, walkers, cyclists, drivers, and wildlife.
• Leave every space better than you found it.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights
• Share this episode with a teammate, friend, or coach!
• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule
  

Episode 7 of the 2026 Season is LIVE

Navigating Life's Chaos: From Pet Stress to Race Resilience, PT Insights, and Embracing Positivity
Coach Lauren shares a heartfelt update on her recent life challenges, training setbacks, and how she navigates the mental and physical hurdles. She discusses pet conflicts, the importance of flexibility in training, and the value of self-compassion amidst chaos. 

Key topics:

• How pets can reflect our stress levels
• How lack of sleep and stress affect training and recovery
• Strategies for adjusting workouts during challenging times
• Lessons learned from a poorly executed 5K race and growth in mental resilience
• Critical insights on physical therapy practices and medical system frustrations
• Addressing body image issues and social media pressures
• The importance of community, positivity, and kindness in everyday life
  

This episode emphasizes resilience, adaptability, and self-awareness amidst life's unpredictable chaos. Keep showing up, adjusting your expectations, and practicing kindness… especially to yourself.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights
• Share this episode with a teammate, friend, or coach!
• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule

Episode 6 of the 2026 Season is LIVE

6 Things I Want Every Runner to Know After Finishing a Marathon 

In this episode of the Up & Running Podcast, Coach Lauren breaks down what actually matters after race day so you can recover optimally, stay healthy, and set yourself up for success in your next chapter.

Inside the episode we discuss:

⭐️The Importance of Celebrating the Accomplishment

⭐️ Why you Need to Soak It In

⭐️How Recovery May Take Longer Than You Think

⭐️When to Actually Return to Running

⭐️Why you Need to Keep Eating Like an Athlete

⭐️How Sleep is your Ultimate Recovery Tool

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

• Rate & Review the Podcast — it helps more runners find these stories and insights

• Share this episode with a teammate, friend, or coach!

• Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule