The Up & Running Podcast

Episode 62 is LIVE!'

How to Build Your Race Day Plan and Strategy

In this episode, Lauren walks you step-by-step through how to create a race day plan so you can line up feeling calm, confident, and prepared. The goal of this episode is to give you a practical framework to follow for your next big event! 

Whether you’re racing a 5K, half marathon, or full marathon, having a plan not only helps you execute better on the course, but also minimizes stress in the days leading up to the race.

In This Episode, We Cover:

Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels.

Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks.

Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption.

Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101

Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410

Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pA

Hydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course. 

Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers.

Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery.

Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough.

Key Takeaway:

A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence.

Calls to Action:

️Rate & Review the Podcast — it helps more runners find these episodes! 

Share this episode with a teammate or running buddy who’s gearing up for their next race

Want personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities!  thepersonalizedrunningdoc.com/schedule

Episode 61 is LIVE!

Why I Choose to Suffer: Training, Resilience, and Finding Strength in Struggle

In this solo episode, Dr. Lauren unpacks why she intentionally leans into discomfort during workouts… not in a harmful way, but in the form of burning lungs, heavy legs, and the challenge of intervals that push just beyond her comfort zone.

At first glance, these sessions might look like they’re all about chasing personal records. But the reality goes much deeper. Choosing to embrace discomfort in training is less about times on a clock and more about cultivating resilience, perspective, and gratitude; qualities that extend far beyond sport.

 In this episode, Dr. Lauren covers:

The Power of Perspective: how injury shifted Dr. Lauren’s outlook on training and why speed work now feels like a privilege not a punishment.

Seasons of Training & Life: why we can’t always prioritize workouts and why gratitude matters when we can.

The Science of “Suffering”:

Physiology: how stress → adaptation makes us fitter

Hormesis: why controlled stress strengthens both body AND mind

Practicing discomfort: how endurance athletes rehearse resilience

Growth in the Invisible Work: why results don’t always show up immediately but compound over time.

Resilience Beyond Sport: how elective suffering in training transfers into life giving us the tools to face setbacks, hard conversations, and unexpected challenges.

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

Rate & Review the Podcast — it helps more athletes find these conversations!

DM me on Instagram with your favorite “suffer fest” workout and what you’ve learned from it.

Want to work together? Schedule a Free Discovery Call: thepersonalizedrunningdoc.com/schedule

Episode 60 is LIVE!

Fueling Facts Versus Fads- A Deep Dive into Endurance Sports Nutrition with Kylee Van Horn

This week, I sit down with Kylee Van Horn, founder of Flynutrition, endurance athlete, coach, author, and podcast host to dig into the realities of fueling for performance, media myths, and everything in between when it comes to sports nutrition.

Kylee’s background as both an athlete and a registered dietitian gives her an unique lens on how nutrition impacts health, recovery, and performance. Together, we pull apart the noise, challenge diet culture, and talk about what really matters when it comes to fueling endurance athletes.

In This Episode, We Cover:

The context needed for fueling for performance vs. weight loss.

The media’s role in nutrition narratives and how influencers and documentaries can mislead athletes.

The link between under-fueling and repetitive injuries.

Understanding your own personalized carb needs using general guidelines and individual nuance by incorporating things like stress, sleep, and recovery.

The pros/cons of macro tracking and when it becomes unhelpful.

Signs of under-fueling including delayed recovery, menstrual changes, and hormone issues.

How to gradually increase carb intake, hydrate well, and “train the gut.”

Practical hacks for busy athletes such as snack planning, portable foods, and easy carb options.

Listen now on Apple Podcasts and Spotify! 

Resources & Links:

Kylee’s Website: flynutrition.org

Kylee’s Instagram: @flynutrition3

Kylee’s Book: Practical Fueling for Endurance Athletes

Kylee’s Podcast: Your Diet Sucks — Apple | Spotify

Calls to Action:

Rate & Review the Podcast

Share this episode with a teammate who struggles with fueling

Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

Episode 59 is LIVE!

Tri Training, Carb Loading and First-Timer Lessons- Jordan’s Sprint Triathlon Recap

In this week’s episode, I’m joined by my fiancé, athlete and colleague Dr. Jordan Madigan PT, DPT for a post-race breakdown of his very first sprint triathlon… from the early stages of training to race day execution.

Whether you're tri-curious, training for your first multi-sport event, or a seasoned racer, you’ll love this candid and insightful recap of what went well, what surprised him, and what he’d do differently next time.

We dig into:

Training as a First-Time Triathlete

Balancing swim-bike-run with strength training and a busy schedule

Building confidence in the water

Learning to train through fatigue while keeping it fun

Carb Loading: First-Time Lessons

How he approached carb loading leading into race day

What worked well (and what he would change next time)

Managing nerves, hydration, and fueling on race day morning

Race Day Execution & Highlights

Jordan’s goals heading into the race

Surprises from transitions to pacing

What he’s most proud of and what challenged him

What’s Next?

Will he race again?

Considering longer distances

Takeaways for other first-timers

This episode is a mix of real-world experience, practical insights, and the mindset shifts that come with training for something new.

If you're thinking about stepping outside your comfort zone, this one will inspire you to go for it.

Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs!

Listen now on Apple Podcasts and Spotify! 

Calls to Action:

Enjoying the podcast? Rate & review to help us grow!

Know someone thinking about their first triathlon? Share this episode with them!

Want guidance for your own training or fueling? Schedule a Free Discovery Call thepersonalizedrunningdoc.com/schedule

Episode 58 is LIVE!

Carb Loading 101 — Fueling Up for Peak Performance

If you’ve ever wondered how to properly carb load before a race (or assumed it just meant a giant bowl of pasta the night before) this episode breaks down the science, strategy, and real-life examples you can apply right away.

In this episode, Coach Lauren explains:

What carb loading really is (and isn’t)

Why it matters for races >90 minutes

How much you actually need based on your body weight and training status 

The science of glycogen storage and glucose metabolism

Easy tips to boost carb intake without feeling stuffed 

Realistic, digestible meal examples using everyday foods

Sample Carb Load Plans

Here’s a practical breakdown of what a carb load looks like for race week using real food:

450g Carb Load (for 55–60 kg athlete or Beginner Athletes &/or Beginners to Carb Loading):

Breakfast (~100g)

1 bagel with peanut butter

1 banana

1 cup orange juice

Snack (~50g)

1 cup sweetened applesauce

Lunch (~100g)

1 whole PB&J or turkey sandwich

1 large baked potato

Snack (~50g)

½ cup raisins

Dinner (~100g)

2 cups cooked rice or pasta

Baked chicken breast

1/2 cup of cooked veg or small side salad 

Evening Snack (~50g)

2 servings of candy (e.g., Swedish Fish, gummy bears)

600g Carb Load (for 70–75 kg athlete or Intermediate/ Advanced Athletes familiar with Carb Loading):

Breakfast (~100g)

1 bagel with peanut butter

1 banana

1 cup orange juice

Morning Snack (~100g)

1 cup sweetened applesauce

1 16 oz bottle of soda

Lunch (~125g)

1 PB&J or turkey sandwich

1 large baked potato

1 bottle sports drink

Afternoon Snack (~125g)

½ cup raisins

2 slices white bread with 2 tbsp preserves

Dinner (~100g)

2 cups cooked rice or pasta

Baked chicken breast

Evening Snack (~50g)

2 servings of candy

Pro Tip: Carb loading works best when paired with a taper and familiar, low-fiber foods. Use liquid carbs to keep intake high without feeling overly full.

——————

Enjoying the podcast? Please take a minute to rate and review the show — it helps us reach more runners like you!

Found this helpful? Share this episode with a teammate or training partner who’s gearing up for their next race!

Want 1:1 guidance for your fueling or training? Schedule your FREE Discovery Call thepersonalizedrunningdoc.com/schedule

Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs!

Listen now on Apple Podcasts and Spotify! 

Episode 57 is LIVE!

The Road Back: Injury, Recovery and Rethinking Rehab with Tyler Foster DPT/ PT and Jordan Madigan DPT/PT

Today, we’re doing something a little different! We are pulling back the curtain on my own recent Grade II lateral ankle sprain and diving into it as a case study. In this episode, we are breaking down how we approached the rehab process and the many decision points that could have shifted the outcome along the way from initial loading strategies to return-to-running milestones.

Joining me for this conversation are two incredible clinicians and movement specialists, Tyler Foster, DPT/PT and Jordan Madigan, DPT/PT.

What makes this conversation especially valuable is Tyler’s unique blend of orthopedic clinical experience and research in motor control. We dive into the nervous system’s role in shaping pain perception, movement quality, and overall functional capacity and explore how neuromuscular adaptations may evolve during the return-to-running process. The discussion also highlights how combining professional rehab guidance with years of running experience can create a more tailored and effective recovery approach.

Recovery is rarely linear, and the choices you make early on (from language and loading to rehab progression) can significantly impact long-term outcomes! 

If you’ve ever wondered why two people with the same injury can have completely different recovery paths, this episode is for you! 

Topics include:

My Experience with a Grade II Lateral Ankle Sprain

The Early-Stage Decision Making That Sets the Tone for Recovery

How Motor Control Research Informs Clinical Strategy Post-Injury

Why Rehab Isn't Just About the Ankle… It’s a Whole-System Conversation

Building Progressions That Respect Healing While Challenging the Athlete

Why Rehab Can’t Be One-Size-Fits-All Even for the “Same” Diagnosis

The Role of Communication, Language and Athlete Buy-In during the Healing Process

Regressions, Re-loading, and Adjustments Based on Real-Time Response

Bridging the Gap Between Research, Clinical Experience and Athlete Identity

Why Personal Goals Matter in Rehab Progression 

This is a must-listen for clinicians, coaches, athletes, and anyone navigating recovery — whether from an ankle sprain or any other setback.

If this resonated with you, share the episode with someone in your circle who’s dealing with an injury, and leave a review if you’re enjoying these deeper, more nuanced conversations on rehab and performance.

Resources:

Running technique is an important component of running economy and performance. Folland et al 2017 https://pubmed.ncbi.nlm.nih.gov/28263283/

The association between running injuries and training parameters: a systematic review. Fredette et al 2022 https://pubmed.ncbi.nlm.nih.gov/34478518/

Science of Running by Chris Napier https://books.google.com/books/about/Science_of_Running.html?id=d8y8DwAAQBAJ&printsec=frontcover&source=kp_read_button&hl=en&newbks=1&newbks_redir=0&gboemv=1&ovdme=1

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Listen now on Apple Podcasts and Spotify! 

Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc on Instagram to get your question featured on the podcast!

Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on!

Calls to Action:

Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services

Email: [email protected]

Episode 56 is LIVE!

Fuel Smarter, Not Harder: Q&A with Sports Dietitian Kylee Van Horn

This week, Coach Lauren brings you a special LIVE Q&A session with the incredible Kylee Van Horn, a leader in the world of endurance sports nutrition.

Kylee is the founder and owner of Flynutrition, where she helps runners, triathletes, cyclists, and skiers learn not only the why but also the how behind fueling for performance. Her mission? To separate facts from fads in the nutrition world and provide easy, actionable strategies that improve both health and athletic performance.

She’s also a newly published author of the book, Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance and co-hosts the podcast "Your Diet Sucks" where she takes a real-talk science based approach to nutrition, health and fitness.

In this episode, we cover:

The Best Time to Take Iron Supplements

Physiological Barriers to Iron Absorption

Are Fitness Trackers Accurate for Calorie Burn?

Fueling for Performance While in a Calorie Deficit

Why Knowing Your Macronutrient Breakdown Matters

The Power of Simple Carbs for Endurance

Best GF + Additive-Free Protein Powder Options

Simple Hacks for Pre-Exercise Fueling

Intra-Exercise Fueling Minimums You Should Know

How to Carb Load the Right Way

What to Do When GI Upset Hits Mid-Race

Dialing in Your Fluid, Electrolyte & Carb Needs BEFORE Race Day

How to Hyper-Hydrate Leading Into Hot Races

So grab your favorite sports drink mix and dive into this insightful, practical, and fun Q&A session with Kylee Van Horn! 

----------

Listen to Kylee’s Podcast:

Your Diet Sucks on Apple

Your Diet Sucks on Spotify

Grab Her Book:
Practical Fueling for Endurance Athletes on Amazon

More from Kylee:

Website: flynutrition.org

Instagram: @flynutrition3

----------

Listen now on Apple Podcasts and Spotify! 

Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast!

If you enjoy the episode, be sure to leave a review and share it with a training buddy who needs help dialing in their fueling this season!

Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on!

Calls to Action:

Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services

Email: [email protected]

AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

Episode 56 is LIVE!

Fuel Smarter, Not Harder: Q&A with Sports Dietitian Kylee Van Horn

This week, Coach Lauren brings you a special LIVE Q&A session with the incredible Kylee Van Horn, a leader in the world of endurance sports nutrition.

Kylee is the founder and owner of Flynutrition, where she helps runners, triathletes, cyclists, and skiers learn not only the why but also the how behind fueling for performance. Her mission? To separate facts from fads in the nutrition world and provide easy, actionable strategies that improve both health and athletic performance.

She’s also a newly published author of the book, Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance and co-hosts the podcast "Your Diet Sucks" where she takes a real-talk science based approach to nutrition, health and fitness.

In this episode, we cover:

The Best Time to Take Iron Supplements

Physiological Barriers to Iron Absorption

Are Fitness Trackers Accurate for Calorie Burn?

Fueling for Performance While in a Calorie Deficit

Why Knowing Your Macronutrient Breakdown Matters

The Power of Simple Carbs for Endurance

Best GF + Additive-Free Protein Powder Options

Simple Hacks for Pre-Exercise Fueling

Intra-Exercise Fueling Minimums You Should Know

How to Carb Load the Right Way

What to Do When GI Upset Hits Mid-Race

Dialing in Your Fluid, Electrolyte & Carb Needs BEFORE Race Day

How to Hyper-Hydrate Leading Into Hot Races

So grab your favorite sports drink mix and dive into this insightful, practical, and fun Q&A session with Kylee Van Horn! 

----------

Listen to Kylee’s Podcast:

Your Diet Sucks on Apple

Your Diet Sucks on Spotify

Grab Her Book:
Practical Fueling for Endurance Athletes on Amazon

More from Kylee:

Website: flynutrition.org

Instagram: @flynutrition3

----------

Listen now on Apple Podcasts and Spotify! 

Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast!

If you enjoy the episode, be sure to leave a review and share it with a training buddy who needs help dialing in their fueling this season!

Let us know your favorite takeaway — and tag us on Instagram so we can cheer you on!

Calls to Action:

Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services

Email: [email protected]

AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat

Episode 55 is LIVE

Inside Athlete’s Corner: Fixing What Runners Get Wrong About Strength

In this episode, I sit down with Dr. Gabriella Greif, an accomplished physical therapist, strength coach, and passionate runner, to dive into the intersection of strength, rehab, and real-world running.

We explore:

✅Gabby’s personal journey with running and strength training
✅How her background as a PT shapes her coaching philosophy
✅What she observed working in traditional healthcare and how it falls short for athletes
✅The biggest lessons she’s learned as an athlete herself (and the challenges that still show up!)
✅The most common mistakes runners make when it comes to strength training and injury rehab
✅Her take on hot topics like:
  • Hybrid training
  • "Strength will make you bulky" myth
  • When and how to strength train around your run training
✅Practical advice for runners looking to get started (or level up) their strength game
✅The story behind Athlete’s Corner and why it’s not your average strength program

Ready to take your training to the next level?

Follow Gabby on Instagram: @athletescorner.nl
Check out her coaching and programs: https://athletescorner.nl

Listen now on Apple Podcasts and Spotify! 

Got a question or feedback? DM Coach Lauren @thepersonalizedrunningdoc to get your question featured on the podcast!

Enjoy the episode? Don’t forget to rate, review, and share it with a runner or coach who needs to hear this!

#StrengthForRunners #HybridAthlete #InjuryPrevention #RunnersWhoLift #UP&RUNNINGPodcast #AthletesCorner

Calls to Action:

Interested in 1:1 run coaching? Let’s chat: https://thepersonalizedrunningdoc.com/services

Email: [email protected]

AND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreat