The Up & Running Podcast

By The Personalized Running Doc

The Up & Running Podcast is dedicated to helping runners run pain free and crush their PRs along the way through the five facets of training; physical training, mindset training, nutrition, hyd

... more

Download on the App Store

Download on the App Store

Get it on Google Play

FAQs about The Up & Running Podcast:

How many episodes does The Up & Running Podcast have?

The podcast currently has 63 episodes available.

The Up & Running Podcast episodes:

February 28, 2024 Episode 33: The Rule of Thirds in Running
Episode 33 is Live!
On this week’s episode of the Up & Running Podcast, we are diving into some common mistakes runners make in training. Most runners believe that if they follow their training plan to a “T”, then they are guaranteed to see progress in their workouts and races.
But the truth is that progress is often never linear.
To see progress in this sport, runners need to learn to keep their heads down and blinders on as they plug away for not just weeks or months but YEARS to see the positive trend in aerobic fitness. This shit takes time! And it takes patience!
In order to stay consistent, runners need to make their training sustainable. Building slowly and graduating when creating a base or stepping into a training cycle for a goal race or distance.
That may mean a more extended training cycle for most of us. And a more sustainable & gradual build means…
Fewer unplanned days off
Improved stress management & immune function
Decrease risk of injury
Less chance of burnout
So check out this week’s episode to learn more about
The rule of thirds in running
Reflecting on the 1/3 of workouts that go sideways
The different facets in your life that can impact your runs
Improving sustainability in your training
And the importance of continuing to show up & put in the effort in
And ladies! REVIVE 2024 is officially happening!
When: Sept 26-29th, 2024
Where: Dennis Port, Cape Cod, MA
What is REVIVE??
It is a female running retreat centered around empowering female athletes in their bodies regardless of experience, pace, or size!
The goal is provided a relaxing weekend away including fun outdoor activities, female sport physiology education & the opportunity to grow your sisterhood in this sport with other female runners from around the country! It is guaranteed to be an unforgettable weekend experience for anyone that chooses to join!
This year's theme will be Body Empowerment!
Early Bird Sales will begin April 1st to the public but I will be first opening the doors to REVIVE 2024 to anyone on the waitlist the last week of March!
So if you are interested learning more & getting first dibs on your spot, email me today at [email protected] to get on the waitlist! With only 10 spots available you will not want to miss out on this runners getaway!!
You can find this podcast on Apple Podcasts and Spotify!
———————————————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources
Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website:https://thepersonalizedrunningdoc.com
...more
41min
February 14, 2024 Episode 32: 2024 Goals and Intention Setting
What’s up Runners?!? Before I get into the nitty gritty of the episode, I am so excited to share with you my amazing vacation in Australia! I was able to relax, explore, and learn while meeting new people and see the sights of where Jordan is from.
Now for the good stuff. As we step into 2024, it's the perfect time to reflect, recalibrate, and set our sights on the journey ahead. In today's episode, I’m talking all things goal-setting and intention-setting to help you pave the way for a fulfilling and successful year of running and personal growth.
As you lace up your shoes and embark on the road ahead, remember that the journey is just as important as the destination. With clear goals, heartfelt intentions, and a commitment to growth, you have everything you need to make 2024 your best year yet!
You can find this podcast on Apple Podcasts and Spotify!
———————————————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website:https://thepersonalizedrunningdoc.com
...more
57min
January 08, 2024 Episode 31: 2023 Reflection & the New Year
What’s Up Runners?!? In today’s episode, I am reflecting on the wild ride of 2023… it was a year I did not expect. I had big running goals last year, however, I realized halfway through the year that I needed to course correct and create new goals. And I am so grateful that I did!
The point of this episode is to really help you recognize your current capacity, understand how long achieving goals can take, and having realistic expectations on how you can fully show up to achieve those goals!
Join me while I navigate through my 2023 reflections and set future goals for the next 5 years!
You can find this podcast on Apple Podcasts and Spotify!
—————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources
Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
25min
December 27, 2023 Episode 30: Hanging Out with Life Coach Ciara Carter
What’s up Runners?!? Today we are hanging out with life coach, Ciara Carter!
Ciara is a personal trainer and currently working on her Boards to become a Certified Behavior Analyst. Her focus is in health, sports, and fitness and she LOVES working with runners and those looking to start a wellness journey. Ciara is all about strengthening your mind along with your body, even when it might feel chaotic and demotivating!
Ciara gets super personal, talking about her struggle with an eating disorder that placed
her in the hospital. She realized it wasn’t the overtraining or the nutrition that brought her down, but the constant mental chaos that she experienced. After this recognition, she learned it was her behavior and thought processes that kept her down. So, Ciara found a way to train her mind while training her body and now is using that knowledge to help others do the same! When you can control your mind, you are able to accomplish every adventure that life throws at you!
Links for Ciara
Website: https://runthrivesurvive.com/
IG: https://www.instagram.com/runthrivesurvive/
You can find this podcast on Apple Podcasts and Spotify!
———————————————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website:https://thepersonalizedrunningdoc.com
...more
1h 24min
December 11, 2023 Episode 29: How I BQ’d After 3 Years Off Running
Yes you read that correctly!
In this episode, I am discussing how exactly I was able to BQ with a time of 3:30:31 during my very first marathon after 3 years away from competitive running back in 2017! ‼️Spoiler Alert‼️ It’s not what you think 💭
In this episode we are discussing the importance of
🔔 Training Age
🔔 Consistency
🔔 Expanding your Gears
And of course we touch also on the importance of strength training as a runner!
Friendly reminder if you’re looking to start 2024 off strong !! 💪🏼 PR STRONG is back 💪🏼
➡️ This program is guaranteed to help you run faster & feel stronger crossing the finish line in just 12 weeks! Program includes two full body workouts per week, an individualized warm up, 1:1 coaching, training cheat sheets & more!!
There are 3️⃣ options available:
🔔PR STRONG Level 1 for Beginners
🔔PR STRONG Level 2 for Intermediates
🔔PR STRONG Marathon Focus for people in the midst of half or full marathon training
Round 3 of this run specific strength program start’s January 8th! ⏰ But doors are only open till Dec 30th & only a handful of spots remain!
Head to https://thepersonalizedrunningdoc.com/pr-strong to see which program would be best for you!
———————————————————————————————————————
You can find this podcast on Apple Podcasts and Spotify!
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
49min
November 29, 2023 Episode 28: Coaching Dynamics & Complexities of Running with Coach Elisabeth from Running Explained
What’s up runners?!? I have been a guest on the Running Explained podcast a few times and it makes me so happy to finally host Coach Elizabeth on the pod today!
Elisabeth started Running Explained with the mission to help runners of all experiences and abilities become students of the sport and understand the how, what, and why of running! Although active in sports growing up (including swimming, cross-country, and downhill skiing), running just to run was never on her mind! After a long stretch of inactivity through college and her late twenties, Elisabeth picked up running at the age of 29 after getting sober and set the goal of running a local 5k... just to "get in shape!" Within 6 months, she had run a 5k, 10k, half marathon, and full marathon, finishing her first half in 1:56 and her first full in 4:05. This "crash course" in running (including learning a lot about what not to do) fueled the inspiration for the work she does today. She has since run 6 marathons, multiple 5k, 10k, and half marathon races, and her current PRs include a 20:07 5k, 1:36 half marathon, and 3:31 marathon (BQ).
Elisabeth's training philosophy emphasizes the importance of developing a strong aerobic capacity, creating training habits that encourage consistency, whole-athlete development, and helping runners enjoy what they're doing and making running fit into their life... not the other way around!
Make sure to head to her website (linked below) to check out her Cyber Monday deals on her new Foundations of Running course, all of her masterclasses, and all of her TrainingPLUS Programs!
Links for Elisabeth:
Website: https://www.runningexplained.co/
IG page: https://www.instagram.com/runningexplained
You can find this podcast on Apple Podcasts and Spotify!
———————————————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources
Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
1h 25min
November 13, 2023 Episode 27: Discussing All Things Intuitive Eating, Body Empowerment, and Athletics with the Fabulous Ally Rae Pesta!
What’s up runners?!? Today we have a very special guest on the pod… Ally Rae Pesta! I first heard Ally on my coach’s podcast and immediately felt that we were speaking the same language regarding health and fitness. I appreciate how Ally is not afraid to speak her mind especially when it comes to the dark aspects that can often affect people in the running world.
Ally Rae Pesta is a published author, intuitive eating & body empowerment coach, run coach, yoga teacher, and speaker. Her memoir, Beyond My Body, was released on October 10th and it has since reached best seller rankings impacting individuals of all ages on their own healing journeys. Ally's purpose is to empower individuals to take up space, break free from diet culture, and to build true purpose within.
You can find this podcast on Apple Podcasts and Spotify!
Links for Ally:
Book: Beyond My Body: Recovering from a Complex Eating Disorder, Reclaiming Movement, and Finding My Worth https://a.co/d/aNaMjfM
Website: https://www.allyrae.co/
Instagram: https://www.instagram.com/allyraepesta/
———————————————————————————————————————
Actionable Steps
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources
Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
1h 19min
October 30, 2023 Episode 26: The Menstrual Cycle and Training Part 2: Ovulation, Luteal Phase, and RED-S
What's up, runners! In this week’s episode, we're reducing the shame and stigma about training and the menstrual cycle. This is part two of a two part series where:
Part one was focusing on the bleeding and follicular phases of the menstrual cycle.
Part two is focusing on the ovulation and luteal phases of the menstrual cycle.
Not only are we talking candidly about a natural process that many female runners go through, we are also discussing suggestions for nutrition, supplementation, recovery, and training cycles during the third and fourth phases of the menstrual cycle!
We are also going to talk about RED-S (Relative Energy Deficiency in Sport), which is the new, updated term associated with the Female Athlete Triad. Science has caught up to the fact that RED-S can affect all types of athletes, including men, and is more involved than just bone density and period changes.
Get ready to improve your overall health and training with the knowledge dropped in this episode of the Up & Running Podcast!
You can find this podcast on Apple Podcasts and Spotify!
———————————————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
48min
October 16, 2023 Episode 25: Being Your Own Cheerleader: Mindset Drills During Training to Improve Resiliency
What's up, runners! In today's episode, we're talking about the mental side of training and running – specifically, how to become your own cheerleader and boost your resiliency through mindful mindset drills.
We all know that our mental state can either be a powerful ally or a formidable opponent; especially when we are comparing our current state to either our past or someone else’s life. The phrase "comparison is the thief of joy" couldn't be truer.
Learning how to reframe any negative self-talk into positive, empowering affirmations that support your running goals is a game changer! Remember, you can do hard things!
Join me in this empowering episode of the Up & Running Podcast and learn how to become your own biggest supporter.
You can find this podcast on Apple Podcasts and Spotify!
———————————————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
22min
October 02, 2023 Episode 24: The Menstrual Cycle and Training for Runners Part 1: Bleeding and Follicular Phases
What's up, runners! In this week’s episode, we're reducing the shame and stigma about training and the menstrual cycle. This is part one of a two part series where part one is focusing on the bleeding and follicular phases of the menstrual cycle.
Not only are we talking candidly about a natural process that many female runners go through, we are also discussing suggestions for nutrition, supplementation, recovery, and training cycles during the first and second phases of the menstrual cycle!
Get ready to improve your overall health and training with the knowledge dropped in this episode of the Up & Running Podcast!
You can find this podcast on Apple Podcasts and Spotify!
—————————————————————————————
Actionable Steps for The Personalized Running Doc
Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule
Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources
Social Links
Instagram: https://www.instagram.com/thepersonalizedrunningdoc/
Facebook: https://www.facebook.com/theprdoc
Website: https://thepersonalizedrunningdoc.com
...more
24min

FAQs about The Up & Running Podcast:

How many episodes does The Up & Running Podcast have?

The podcast currently has 63 episodes available.