The Up & Running Podcast

Episode 54 is LIVE

Hot Takes: Training Smart in the Heat

In this jam-packed solo episode of the Up & Running Podcast, we’re diving deep into the physiology, challenges, and strategies of training in the heat. Whether you’re ramping up for summer miles, planning a race in warm climates, or coaching athletes through sweat-soaked workouts, this episode is your ultimate guide to staying cool under pressure.

During this episode we discussed: 

Key Stressors When Training in Heat

Heat Stress 101

Heat Acclimation Strategies

Training Modifications

Cooling & Recovery

Fuel & Hydration in the Heat

Implementation Tips & Gentle Reminders

Tune in for practical tools, science-backed insights, and expert recommendations to train smarter, recover better, and race stronger in hot conditions. Summer miles bring fall smiles—but only if you plan for the heat! 

Listen now on Apple Podcasts and Spotify! 

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

Calls to Action:

️Be sure to share & review the podcast! 

Have a question you want answered? DM Coach Lauren @thepersonalizedrunningdoc on Instagram https://www.instagram.com/thepersonalizedrunningdoc/

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 53 is LIVE!

Mastering Your Mindset: Tools to Tackle Race Anxiety or Self Doubt in Training

In this episode of the Up & Running Podcast, Coach Lauren shares her top mindset strategies to help you tackle pre-race nerves and in-race anxiety with confidence. Whether you're lining up for your first 5K or your tenth marathon, these tools are designed to keep you calm, focused, and mentally strong when it matters most! 

If you've ever doubted your training, panicked in the pain cave, or battled a loud inner critic mid-race—this one's for you! 

Key Topics Covered:

 Positive anchors

The Power of 3rd Person Self Talk

Keeping it simple with the mantras 

Why you should ditch double negatives

 Trusting your training

Reframing the pain cave

Strategic distractions to pull you out of your head mid-race

Tuning into your body & tuning out your Negative Nancy

Naming your Negative Nancy and telling them exactly where to go! 

Calls to Action:

️Be sure to share & review the podcast! 

Have a question you want answered? DM Coach Lauren @thepersonalizedrunningdoc on Instagram https://www.instagram.com/thepersonalizedrunningdoc/

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 52 is LIVE!

PEACE, LOVE & Progress: Redefining Ankle Recovery & Rehab with Coach Lauren

In this episode of the Up & Running Podcast, Coach Lauren dives deep into acute rehab after her recent Grade II Lateral Ankle Sprain injury only 3 days out from her first race of the spring season. 

Key Topics Covered:

Why R.I.C.E. is outdated — and what to do instead

Ottawa Ankle Rules & When to get an X-ray after an ankle injury

What to do in the critical first 72 hours

Safe movement strategies in the first few days

How to progress rehab from isometrics to plyometrics

The role of optimism, education, and aerobic activity in healing

Navigating the emotional toll of injury — how to process grief, frustration, and identity loss when sport is taken away

The beginnings of a return-to-run progression

Resources Mentioned:

CEP Compression Ankle Sleeve: https://a.co/d/eemJMvm

McDavid USA: https://www.mcdavidusa.com/

Coach Lauren's 12 Week Return to Run Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87

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

Connect With Us:

Questions on Acute Rehab or Ankle Injuries for the next podcast episode DM me on IG @thepersonalizedrunningdoc! 

Check out my 1:1 coaching opportunities: https://thepersonalizedrunningdoc.com/services

Discovery Call inquiry email [email protected] 

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

51st Episode of The Up & Running Podcast is LIVE!

Ferritin, Fatigue & Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RD

In this episode, Coach Lauren sits down with Registered Dietitian, Carolyn Stocker, to tackle one of the most essential – and often overlooked – components of endurance performance: Iron & Ferritin. Whether you're a seasoned marathoner, new to endurance sports, or somewhere in between, understanding iron's role in your body can be the game-changer you didn’t know you needed.

Carolyn breaks down everything endurance athletes should know about iron and ferritin, from the science to the practical strategies that can make a real difference in training, racing, and recovery.

In this episode we dive into:

General Iron & Ferritin Questions

The role of iron in endurance performance and overall health

How ferritin differs from iron and why it matters

Symptoms of low iron or ferritin in athletes

The impact of iron deficiency on endurance, energy, and recovery

Why endurance athletes—especially runners—are at greater risk

How we lose iron and what causes depletion, especially in training

Iron Absorption & Nutrition

Top dietary sources of iron for endurance athletes

Boosting iron absorption—especially from plant-based foods

Foods and habits that inhibit absorption (and how to avoid them)

Nutrient timing and its effect on iron uptake

The difference between heme vs. non-heme iron

Supplementation & Blood Testing

When to consider iron supplementation

Risks and symptoms of high iron levels

How often should athletes test their iron and ferritin?

Optimal levels for males vs. females

Can ferritin ever be too high?

How long does it take to restore depleted levels?

Training, Recovery & Iron Loss

How intense endurance training affects iron stores

Why female athletes may be more at risk

How altitude training influences iron and ferritin levels

Long-term strategies for maintaining healthy iron status

The difference between iron deficiency anemia and low ferritin without anemia

If you've ever felt fatigued mid-run without explanation, struggled with recovery, or just want to optimize your nutrition as a runner—this episode is for you!

Don’t forget to subscribe and share this episode with a fellow runner! You can find this podcast on Apple Podcasts and Spotify.

Got questions for the show? DM Coach Lauren on Instagram @thepersonalizedrunningdoc

Looking to follow up with Carolyn, check out her website: https://www.carolynstockerperformance.com/ & IG page: @castocker_rd

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

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

What's up runners!

Milestone Episode Alert!  50th episode of the Up & Running Podcast is LIVE! 

In this special edition, we turn the mic toward Coach Lauren as she shares her origin story as a runner. From her first strides in middle school to a 20-year journey filled with lessons, challenges, and triumphs, this episode is a deep dive into what shaped her as an athlete, coach and PT.

What You'll Hear in This Episode:

✅ How Lauren first fell in love with running in middle school
✅The pivotal moments that defined her competitive spirit
✅Lessons learned from setbacks, successes, and everything in between
✅ How running has evolved for her over the past two decades

Whether you're just starting your own running journey or have been logging miles for years, Lauren’s story is sure to inspire and remind you why we lace up our shoes and hit the road for the long run! 

Resources & Links:
Connect with Coach Lauren @thepersonalizedrunningdoc

DM to learn more about REVIVE Female Running Retreat - Sept 25-28th! 

Don’t forget to subscribe, rate, and leave a review!

Thank you for being part of our first 50 episodes! Here’s to many more miles together.

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 49 is LIVE! 

Title: Listener Questions, The Reason You are Dehydrated in the Winter, Optimal Fueling Frequency in a Long Run or Race, Reminders About Stress, and Sleep Hygiene!

During this week’s episode Coach Lauren is answering listener questions including: 

How is your training going? 

What is your strength training split right now? 

How is wedding planning?

And taking the time to review some important concepts in training that have nothing to do with physical training, such as…

How much water do you really need to be drinking a day?

The reason why hydration is harder in the winter time!

Optimal fueling frequency during a long run to improve digestion & fueling brands you can test out!

Different types of stress and the importance of modifying physical activity to help manage overall cumulative loads of stress!

Tips on ways to improve sleep hygiene to aid in recovery!

Calls to action:

Check out The East End next time you’re in PVD, @theeastendpvd on IG, or https://www.theeastendpvd.com/ 

Have a question you want answered on the podcast? Shoot me a DM on IG @thepersonalizedrunningdoc 

Ladies, check out REVIVE Running Retreat for the ideal runner’s vacation, https://thepersonalizedrunningdoc.com/events/revive-running-retreat ! Plus get early access to secure your spot & $100 off by dropping your email in my DMs @thepersonalizedrunningdoc or inbox [email protected] to get on the waitlist!

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 48 is LIVE  

️Australia Recap, How to Maintain Habits on Vacation & Our Big Goals for 2025 

Jordan joins me on the pod for his second episode as guest co host to recap our December trip to Australia! 

This week’s episode we discuss:

The importance of communication in a relationship

Logistics of traveling 30 hours to South Australia 

Creating buy in when educating a teenager on how to properly structure strength training for functional and aesthetic goals!

The Aussie Christmas experience 

How we prioritized nutrition and movement throughout our holiday to simply maintain the habit!

The importance of having flexibility in your training when on holiday - Not every month is for making progress, sometimes it is just about maintaining the habit. 

Choosing accommodations based on accessibility & amenities 

The balancing act in a relationship when one person is an extrovert while the other is introverted ( and what those actually mean!)

Putting our big scary goals for 2025 out there! Jordan’s officially training for a …. ! And I’m shooting for sub … in my half marathon! 

Calls to action

Check out Antidote (https://antidotekitchen.au/) in Clare Valley! Highly recommend it!

Check out @tacticnutrition & Alex Parker, @aaparker1, on IG 

Enjoy the episode drop a 👍 in my DMs on IG @thepersonalizedrunningdoc 

Have a question, shoot me a DM on IG @thepersonalizedrunningdoc 

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 47 is LIVE!

Understanding the Physiology & Benefits of the 3 Different Types of Muscle Contractions

This week's episode answers the most common questions Coach Lauren receives about muscle physiology! 

During this episode she discusses: 

The 3 different types of muscle contractions 

The main phases of running gait

What types of muscles contractions are seen at different phases of running 

Benefits & Purposes of these different types of muscle contractions

Coach Lauren's programming philosophy with these different types of muscle contractions from a rehab and training standpoint 

The difference between tendons and ligaments 

Considerations for hypermobile vs hypomobile individuals 

Call to Action:

Looking for further clarification of these physiological principles and how they relate to running, strength training and rehab, DM Coach Lauren on IG @THEPERSONALIZEDRUNNINGDOC & ask a follow up question today! 

Enjoy the episode? Drop a emoji in my DMs to let me know you are looking for more content like this! 

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 46 is LIVE!

Reflections, Intentions & Goal Setting in 2025

It's the New Year & you know what that means?! Everyone is looking to hit the reset button to start fresh in 2025! 

The only problem is we are not computers, we are living, breathing, heart beating humans with memories and experiences that influence our actions and reactions. So before you try wiping your slate clean, consider reflecting on 2024 to help you actually set forth intentions and goals that are realistic and sustainable for 2025!  

This week's episode features: 

6 Questions to help you reflect on 2024

Breaking down how to ACTUALLY reflect using these questions 

Setting your word of intention for 2025

Coach Lauren's word of intention for 2025 & WHY

A different way to set goals for 2025 & beyond

The importance of focusing on the addition of something positive versus the removal of something that isn’t serving you when goal setting. 

Episode Calls to Action: 

Shoot me a DM on IG @thepersonalizedrunningdoc & share your word of intention for 2025! 

Join the newsletter: https://thepersonalizedrunningdoc.com/resources

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources

Episode 45 is LIVE! 

Where to Line Up on a Starting Line, Staying Motivated Through the Winter, the Basics of Carb Loading, and More ( Answering Listener Questions!) 

This episode of the Up & Running Podcast is a Listener Q&A podcast! 

Join me as I dive into questions around:

️️✅Strategy behind where to line up at the starting line of a race 

️️️✅Pacing strategies for hilly 5ks

️️✅️Form focuses for uphill running 

️️️✅Ways to increase motivation to train through the winter 

️️️✅Winter running hacks 

️️️✅My top podcast recommendations to listen to while running

️️️✅Basics of carb loading for 5k to Ultras 

AND MORE! 

Want your question answered on the podcast, shoot me a DM @thepersonalizedrunningdoc

PR STRONG is back! Head to :https://thepersonalizedrunningdoc.com/pr-strong to learn more. Round 4 is starting 1/6/25! Only 6 Spots Remaining! 

Notable Mentions: 

Exo Spikes: https://a.co/d/d1bXIFA

Carb-Loading Resource & Calculator: https://www.featherstonenutrition.com/carb-loading/

12 Weeks Return to Running Program: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/membership=65529b9ab68e1f6d5d3fcf87

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify! Make sure to Subscribe, Share, Rate and/or Review the Podcast!

Links

Instagram: https://www.instagram.com/thepersonalizedrunningdoc/

Website: https://thepersonalizedrunningdoc.com

Actionable Steps

Schedule a Discovery Call: https://thepersonalizedrunningdoc.com/schedule

Free Resources for Runners: https://thepersonalizedrunningdoc.com/resources