The Up & Running Podcast

Episode 5 of the 2026 Season is LIVE

Building Running Resilience, Mindset Tidbits, and Respecting the Female Cycle

In this episode, Coach Lauren and Jordan share an in-depth reflection on recent race experiences, training adjustments, and mental strategies to handle race day nerves. The conversation highlights practical approaches to balancing recovery, fitness progress, and mental resilience while preparing for a half Ironman and upcoming races.

Some key topics include:

• The mental shift from race anxiety to confidence through exposure and preparation

• Structuring training around injury prevention, fueling, and long-distance endurance

• The importance of graded exposure to race environments for mental confidence

• How menstrual cycle phases impact race performance and psychological readiness

• Practical strategies for managing race day nerves and pacing

• Transitioning from high-intensity speed work to steady endurance training

• Balancing recovery with consistent training to avoid overtraining

• The role of community, accountability, and mental health in endurance sports

• Personal race recaps: PBs, race strategies, and lessons learned

• The significance of body positivity and focusing on performance over appearance

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 4 of the 2026 Season is LIVE

Traveling, Time Zones & Training: How to Stay Consistent on the Go

Travel doesn’t have to derail your training but it does require intention.

In this episode, I walk you through my recent trip to Australia (over 30 hours of travel, more than a 15-hour time difference) and exactly how I managed sleep, jet lag, and training while away. Whether you’re heading to a destination race, traveling for vacation, or trying to stay consistent on the road, this episode will help you set realistic expectations and adjust your approach so you can still show up without burning yourself out.

In This Episode, I Cover:

• How to adjust to a new time zone before you even leave
• Strategies for sleeping on long-haul flights (and what actually helped)
• Why timing sleep during travel matters more than total hours
• Practical tips to reduce jet lag 
• How to approach training when your routine is disrupted
• Letting go of performance expectations during travel
• Why consistency > perfection matters for long term progress when life gets busy

You don’t need perfect conditions to stay consistent. You need an adaptable mindset, realistic expectations and a plan that meets you where you are. Because long-term progress is built on showing up imperfectly as consistently as possible.

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
• If you’re preparing for a destination race or traveling soon, I created a free guide to help you feel confident heading into race day; download your Destination Race Preparation Guide here:
  https://thepersonalizedrunningdoc.com/resources/p/destinationraceguide

Episode 3 of the 2026 Season is LIVE

Reflecting on 2025's Wins & Struggles, Intention for 2026 & Why Zone 2 Training is Hard to Implement

Have you ever heard that the secret to running faster is actually learning how to slow down?

In this episode, Coach Lauren reflects on her 2025 season; the wins, the setbacks, and the growth. Then she discusses Zone 2 training. Despite being the hardest efforts for runners to learn, this low-intensity aerobic work is one of the most powerful tools for long-term performance and durability in endurance athletes. 

More specific topics include: 

• Coach Lauren’s 2025 Season: The highs, lows & how they are influencing her goals & intention for 2026 

• Coach Lauren’s biggest strength and performance wins for 2026 

• What is Zone 2 training and the current research

• Why easy running feels harder than it should

• Why most runners get stuck in the “grey zone” & how it can limit adaptations

• How Zone 2 training supports durability, recovery, and longevity in the sport

If you’ve ever felt frustrated running “slow,” questioned why easy days matter, or struggled to balance effort with recovery - this episode is for you. Because longevity in this sport is built on patience, consistency & sustainability. 

If this episode resonated with you, share it with your training partner! 

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 2 of the 2026 Season is LIVE!

Debunking Nutrition Norms in the Endurance Community with Alex Larson, MS, RDN, LD

Nutrition is one of the most overlooked drivers of performance in endurance sports and today we’re breaking down what happens when runners consistently under-fuel, why being exhausted after workouts isn’t a badge of honor, and how to fuel in a way that actually supports performance, recovery, and longevity in 2026.

In this episode, Coach Lauren sits down with registered dietitian, endurance athlete & coach Alex Larson to discuss why so many runners normalize all-day fatigue, GI distress, and stalled progress and how consistent, intentional fueling can change everything.

Lastly, they break down practical pre-run fueling strategies, how to improve gut tolerance, and why fasted runs and saving calories for later in the day often backfire.

In this episode we cover:

• Why constant exhaustion after long or hard runs is often a fueling issue

• The impact of chronic under-fueling 

• How fasted runs are often normalized and do more harm than good

• Simple, realistic pre-run fueling ideas (including applesauce pouches and Pop-Tarts)

• How to gradually build gut tolerance for pre-run and in-run nutrition

• The potential link between poor fueling habits and GI distress

• Why fueling matters at every level - not just for “fast” athletes

And if you’re realizing your training may be solid but your fueling isn't, this episode is just your starting point! 

Listen now on Apple Podcasts and Spotify! 

For more from Alex Larson, MS, RDN, LD:

• Website: https://alexlarsonnutrition.com

• Instagram: @alexlarsonnutrition

• Podcast: Endurance Eats (Apple, Spotify, YouTube)

• Email: [email protected]

Stay tuned for more with Alex this season on the Up & Running Podcast to dive deeper into additional endurance nutrition topics! 

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 1 of 2026 is LIVE

The 5 Strength Training Mistakes Runners Make & How to Fix Them in 2026

Strength training is one of the most misunderstood parts of endurance training and today we’re breaking down the biggest mistakes runners make, why they stall progress, and how to finally build the durability, power, and efficiency you actually need to run longer, stronger and faster in 2026! 

In this episode, Coach Lauren explains why most runners think they are strength training effectively… but aren’t actually getting any stronger. She also discusses how to structure your strength workouts to actually see progress that will translate to less injuries and faster times through the finish line this spring! 

Lastly, you’ll learn how tendons really work in running and how isometrics, heavy lifting and plyometrics all have their place in improving not only muscle strength but tendon resiliency and power.  

We cover:

• The 5 biggest mistakes runners make when it comes to strength training 

• The difference between fatigue & failure when it comes to heavy lifting

• Why strength is the #1 tool for injury prevention

• What runner-specific strength needs to include

• Why Winter is the best time to build strength! 

And if you want a structured, progressive strength training program designed for runners… Enrollment for PR STRONG is open!  Beginner to advanced programs are available including 2 full-body workouts/week, coaching calls, form feedback, and expert support to help you run longer, stronger and faster in 2026! 

Learn more and sign up here: https://thepersonalizedrunningdoc.com/pr-strong

Episode 3 of the 2026 Season is LIVE

Reflecting on 2025's Wins & Struggles, Intention for 2026 & Why Zone 2 Training is Hard to Implement

Have you ever heard that the secret to running faster is actually learning how to slow down?

In this episode, Coach Lauren reflects on her 2025 season; the wins, the setbacks, and the growth. Then she discusses Zone 2 training. Despite being the hardest efforts for runners to learn, this low-intensity aerobic work is one of the most powerful tools for long-term performance and durability in endurance athletes. 

More specific topics include: 

Coach Lauren’s 2025 Season: The highs, lows & how they are influencing her goals & intention for 2026 

Coach Lauren’s biggest strength and performance wins for 2026 

What is Zone 2 training and the current research

Why easy running feels harder than it should

Why most runners get stuck in the “grey zone” & how it can limit adaptations

How Zone 2 training supports durability, recovery, and longevity in the sport

If you’ve ever felt frustrated running “slow,” questioned why easy days matter, or struggled to balance effort with recovery - this episode is for you.

Because longevity in this sport is built on patience, consistency & sustainability. 

If this episode resonated with you, share it with your training partner! 

If 2026 is your year to commit to durable, sustainable performance gains, send me a DM with “Coach” and let’s talk about how we can get you there.

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 2 of the 2026 Season is LIVE!

Debunking Nutrition Norms in the Endurance Community with Alex Larson, MS, RDN, LD

Nutrition is one of the most overlooked drivers of performance in endurance sports and today we’re breaking down what happens when runners consistently under-fuel, why being exhausted after workouts isn’t a badge of honor, and how to fuel in a way that actually supports performance, recovery, and longevity in 2026.

In this episode, Coach Lauren sits down with registered dietitian, endurance athlete & coach Alex Larson to discuss why so many runners normalize all-day fatigue, GI distress, and stalled progress and how consistent, intentional fueling can change everything.

Lastly, they break down practical pre-run fueling strategies, how to improve gut tolerance, and why fasted runs and saving calories for later in the day often backfire.

In this episode we cover:

Why constant exhaustion after long or hard runs is often a fueling issue

The impact of chronic under-fueling 

How fasted runs are often normalized and do more harm than good

Simple, realistic pre-run fueling ideas (including applesauce pouches and Pop-Tarts)

How to gradually build gut tolerance for pre-run and in-run nutrition

The potential link between poor fueling habits and GI distress

Why fueling matters at every level - not just for “fast” athletes

And if you’re realizing your training may be solid but your fueling isn't, this episode is just your starting point! 

For more from Alex Larson, MS, RDN, LD:

Website: https://alexlarsonnutrition.com
Instagram: @alexlarsonnutrition
Podcast: Endurance Eats (Apple, Spotify, YouTube)
Email: [email protected]

And stay tuned for more with Alex this season on the Up & Running Podcast to dive deeper into additional endurance nutrition topics! 

Episode 1 of 2026 is LIVE

The 5 Strength Training Mistakes Runners Make & How to Fix Them in 2026

Strength training is one of the most misunderstood parts of endurance training and today we’re breaking down the biggest mistakes runners make, why they stall progress, and how to finally build the durability, power, and efficiency you actually need to run longer, stronger and faster in 2026! 

In this episode, Coach Lauren explains why most runners think they are strength training effectively… but aren’t actually getting any stronger. She also discusses how to structure your strength workouts to actually see progress that will translate to less injuries and faster times through the finish line this spring! 

Lastly, you’ll learn how tendons really work in running and how isometrics, heavy lifting and plyometrics all have their place in improving not only muscle strength but tendon resiliency and power.  

We cover:

The 5 biggest mistakes runners make when it comes to strength training 

The difference between fatigue & failure when it comes to heavy lifting

Why strength is the #1 tool for injury prevention

What runner-specific strength needs to include

Why Winter is the best time to build strength! 

And if you want a structured, progressive strength training program designed for runners… Enrollment for PR STRONG is open! 
Beginner to advanced programs are available including 2 full-body workouts/week, coaching calls, form feedback, and expert support to help you run longer, stronger and faster in 2026! 

Learn more and sign up here: https://thepersonalizedrunningdoc.com/pr-strong

 Episode 65 is LIVE!

End of Year Reflections and The Marathon Commitment: What You Really Need to Know

Marathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full.

In this episode of the Up and Running Podcast, Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not just the miles, but the time, the energy, the recovery, and the mental bandwidth. She unpacks what it really means to say “yes” to a marathon, why smaller races like 5Ks deserve way more respect, and how rest isn’t a weakness; it’s a requirement for long-term progress.

This conversation is an invitation to reflect. On your goals. On your current season of life. And on whether the commitments you’re making align with the runner (and human) you want to be.

A Few Takeaways Include:

The level of training that you have to put in to prepare for a marathon is intense.

When signing up for a marathon, you're committing to a lot of different things.

The real accomplishment of running a marathon isn't actually running the marathon.

Rest is essential for sustaining fitness and performance.

Sometimes doing less allows you to do more in the long run.

You need to take a break if you need it, especially during busy seasons.

The excitement of running comes from the process of training, not just the race day.

You can't just sign up for a marathon without considering the logistics.

Having a supportive community can make a significant difference in your running journey.

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 64 is LIVE!

Caffeinated Chaos and Marathon Training with Alicia DeCastro from Fundati Coffee

This week, Lauren sits down with Alicia DeCastro (founder of Fundati Coffee and Fundati Run Club, and Distance Coach at La Salle Academy) to talk about running, coaching, community, and the caffeine-fueled chaos that comes with marathon training.

From her first race back in 6th grade to crossing the New York City Marathon finish line, Alicia shares the evolution of her running journey, what she’s learned through coaching others, and how building Fundati has become about so much more than just coffee.

Together, Lauren and Alicia dive into the intersection of sport, self-discovery, and community and how each new chapter of training and coaching offers a fresh lesson in growth, humility, and gratitude. 

In This Episode, We Cover:

The story behind Fundati Coffee + Run Club and her role as Distance Coach at La Salle Academy.

Alicia’s running journey

How guiding others reveals what coaches can still learn as athletes themselves.

How the running community nurtures consistency for all levels of runners.

Embracing the process, even when it’s imperfect and why curiosity keeps you progressing. 

The Caffeinated Chaos: A behind-the-scenes look at Alicia’s final week leading up to NYC. 

 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 who could use a dose of caffeine and inspiration.

Join us for the next Fundati Run Club! Sunday, November 16th at 7:30 AM. Come run, connect, and grab a coffee!

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