The Up & Running Podcast

Post Election: The Fall Out, How it Could be Impacting Your Running & Tips to Stay Safe on the Run

Hey Runners. This episode is a bit different than the usual. Recording this episode was a cathartic experience and I hope it provides you a safe space to reflect. Today, I discus more serious topics including:

🏃‍♀️How the results of this election may be impacting your running 

🏃‍♀️Understanding normal responses to emotional times and grief

🏃‍♀️Ways our country can hopefully move forward collectively through conversation and compromise using curiosity and inquisitive questioning

🏃‍♀️Holding your boundaries and knowing when to not have a conversation

🏃‍♀️Running safety tips, products and devices to make you more confident on the run

Here are the links to the products mentioned in today’s episode:

https://www.roadid.com/

https://shokz.com/pages/openrunpro2

https://www.sabrered.com/pepper-gel/sabre-runner-pepper-gel-mighty-discreet-pepper-spray-and-2-in-1-personal-alarm-with-led-light/

https://www.defenderring.com/products/peak

 https://getflare.com/collections/shop-all

Listen today! 🎧

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

DM me a 💪 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!!

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 43 is Here!

Rehab, Carb Loading & Colt State 1/2 Recap 

A quick recap of topics discussed today include:

🏃‍♀️Reviewing the last 3 weeks of my training including modifications and progressions to rebuild my base, speed and overall fitness

🏃‍♀️Understanding the signals of pain and assessing how to keep moving in ways that are not detrimental to help the recovery process

🏃‍♀️How all or nothing mindsets don't work with rehab or training

🏃‍♀️The benefits of fartlek workouts when recovering from an injury and testing different intensities 

🏃‍♀️Lactic acid doesn't EXIST! So what is your lactate threshold & how to find your lactate threshold pace? 

🏃‍♀️Colt State 1/2 Marathon workout recap & how pace doesn't always reflect how well you did or your improvement! 

Listen today! 🎧

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

DM me a 💪 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!!

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 42 is Live!

Your Training Does Not Exist in a Vacuum 

Here are the show notes points:

🏃‍♀️The different variables in our personal, professional and athletic lives that impact our training capacity, adaptations, and performance 

🏃‍♀️Self Evaluation of my own training, work and personal life these last two months & how it has impacted my training capacity and recovery

🏃‍♀️Importance of recognizing all types of stressors - good, bad and indifferent

🏃‍♀️The different alarm bells your body will sound when it is struggling to recover

🏃‍♀️How to be proactive & stay consistent in your training when things pop up 

🏃‍♀️Reminder that your body isn't working against you, it is working it's hardest for you to stay alive and healthy

🏃‍♀️Reminder to give grace through this process 

Listen today! 🎧

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

DM me a 💪 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!!

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 41 is Live!

The Art of Unmotivated Action

The key to success in training and fitness is consistency, not motivation. People often compare themselves to elite athletes or influencers who are paid to stay fit, but this comparison is unfair. If you’re just starting out, it’s important to keep things simple—set easy, achievable goals to build the habit of consistently showing up!

Start small, like 20 minutes of activity 4-5 days per week. It’s not about doing the most; it’s about doing what you can handle to gradually build a routine. Many quit because they take on too much too soon, so let’s focus on mastering the basics first.

Even experienced athletes, rarely feel motivated. The trick is to start the workout, commit to the first 5-10 minutes, and momentum often follows. If after that you still feel like stopping, give yourself permission to rest guilt-free.

Take action, make the barrier to entry low, and focus on progress over perfection. Master the habit of showing up, and motivation will come from the act of doing itself. While consistency may not get easier, it becomes simpler as you learn to read your body and adapt without letting ego take over.

Listen today! 🎧

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

DM me a 👍🏼 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!!

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 40 is Live!

Welcoming Jordan to the Pod, Jordan’s Experiences with Running & Training Updates 

Highlights of the episode include:

️⭐️Running from the perspective of a non-runner

⭐️The power of positive affirmations & experiences on your relationship with running 

⭐️Breaking down Jordan’s recent knee injury, rehab and return to run program 

⭐️What it’s really like dating a runner 

⭐️The importance of communication and the ebb and flow of responsibilities when in a training block & striving for your goals 

⭐️Camp weeks recap & training updates (Correction: I stated in the episode that I climbed 36,000ft and 43,000ft during weeks 1 & 2 of camp and that one of my long runs included an elevation gain of 17,000ft… I meant to say I climbed 3600ft and 4300ft during weeks 1 & 2 of camp and climbed 1700ft during a long run)

⭐️Finally, pulling out of the marathon, how I made a tough but smart decision for my overall longevity in this sport & the mental / emotional hurdles I am still working through since making this decision

Listen today! 🎧

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

DM me a 👍🏼 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!!

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 39 is Live!

Finding Balance Between Training & Enjoying Life

In this episode, I discuss finding that sweet spot between hardcore training and just enjoying life. Tune in to find out how I have been spending my vacation time while also trying to keep track with my fitness goals!

Highlights of the episode include:

️⭐️Vancouver/ Squamish Recap

⭐️The benefits of low intensity cross training on building your aerobic capacity

⭐️Managing stress & training volume as a working professional

⭐️How to have grace with yourself & adjust training when sick

⭐️How to interpret & utilize technology to support your training vs dictate how you are feeling

Listen today! 🎧

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

DM me a 👍🏼 if you’re enjoying the podcast @thepersonalizedrunningdoc on IG and finding value!!

Links

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

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

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

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

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 38 is Live!

Back in Action: Life Updates, Training Insights, and Future Plans

It’s been a HOT minute since I’ve been able to record a podcast episode.

So in this episode of the Up & Running podcast, I discuss:

️⭐️Recapping life lately, training, and my most recent races

⭐️The realities of running a business

⭐️The future of the Up & Running Podcast

⭐️Removing the pressure from training

⭐️Building mental toughness & continuing to try even when you know you’re not going to hit your pace goals in a workout or race

⭐️The importance of using races as workouts, practicing racing in a race environment & staying inspired with your training

⭐️Reflecting on my progress towards my 2024 health & fitness goals as well as how I am making realistic adjustments after retesting strength in the gym

Listen today! 🎧

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

DM me a 👏🏼 emoji @thepersonalizedrunningdoc on IG if you enjoyed this podcast episode!

Links

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

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

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

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

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Carolyn Stocker is a Registered Dietitian (RD) and Certified Strength and Conditioning Specialist (CSCS). Currently, Carolyn teaches nutrition at the University of Massachusetts, Amherst, MA and is the consulting nutritionist and strength & conditioning coach for the Chaski Endurance Collective. 

Carolyn grew up in Western Massachusetts and started running when she was 5 years old. In high school, she was a Western Massachusetts Champion in XC and track and a State champion in track. At the University of Maine, Carolyn raced the 5k and 10k and is on the top 10 all-time list for those events for indoor and outdoor track.  Outside of collegiate running, she holds the junior record at the Mt. Washington Road Race in Gorham, NH and is a member of the United States Snowshoe Team. Carolyn stays involved in the ultra-community as the volunteer coordinator for the Vermont 100 Trail Race in Windsor, VT and manages the 500+ volunteers since 2016 and has been on the race committee for the Seven Sisters Trail Race in Amherst, MA since 2015.

With her personal athletic experience and evidence-based practice of nutrition, strength and conditioning, and run coaching, Carolyn looks to help runners build their autonomy, confidence, and positivity with their nutritional needs to reach their goals! 

Carolyn will also be one of the head coaches at REVIVE Running Retreat, September 26-29th! An all inclusive event designed to empower female athletes in their bodies regardless of experience, pace, or size!

During our conversation today we discussed:

What are the Major Macronutrients

Impacts of Keto / Intermittent Fasting on Endurance Performance

Importance of Carbohydrates for Endurance Athletes

Benefits of Processed Foods for Runners

Pre Run & Post Run Fueling

Fueling on Long Runs

Benefits of Sports Engineered Fuel

Relationship between Carbohydrates, Water and Electrolytes

And More!

Be sure to connect with Carolyn to learn more about her and her 1:1 coaching opportunities!

Website: https://www.carolynstockerperformance.com/

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

Listen today 🎧! You can find this podcast on Apple Podcasts and Spotify!

Links

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

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

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

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

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 36 is Live!

Considerations for Continuing to Exercise When Sick & Monthly Recap

Spring has officially sprung & April has come and gone already! This time of year runners typically find their event calendars getting busier as well as themselves spending more time outdoors in the nicer weather.

It is also a month that with this increase in activity and events runners often can experience illness! Especially runners who are in taper for a big race like, I don’t know, Boston or London Marathon, or runners simply taking a down week after a period of higher sustained volume and/or intensity training. And it is of no surprise that runners tend to be a group of people that power through training, even when it may not be advisable. 

So in this episode of the Up & Running podcast, Dr. Lauren discusses:

️⭐️Her own bout of illness in April

️⭐️️How she decided when to exercise vs. when not to exercise while sick

️⭐️️General considerations for continuing to exercise when sick

️️⭐️Benefits of recovery days & extended time off 

️️⭐️Negative impacts of continuing to train when actively sick

️️⭐️Rebuilding a base post illness 

️️⭐️Monthly training reflections & updates

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify!

Links

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

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

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

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

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879

Episode 36 is Live!

Considerations for Continuing to Exercise When Sick & Monthly Recap

Spring has officially sprung & April has come and gone already! This time of year runners typically find their event calendars getting busier as well as themselves spending more time outdoors in the nicer weather.

It is also a month that with this increase in activity and events runners often can experience illness! Especially runners who are in taper for a big race like, I don’t know, Boston or London Marathon, or runners simply taking a down week after a period of higher sustained volume and/or intensity training. And it is of no surprise that runners tend to be a group of people that power through training, even when it may not be advisable. 

So in this episode of the Up & Running podcast, Dr. Lauren discusses:

️⭐️Her own bout of illness in April

️⭐️️How she decided when to exercise vs. when not to exercise while sick

️⭐️️General considerations for continuing to exercise when sick

️️⭐️Benefits of recovery days & extended time off 

️️⭐️Negative impacts of continuing to train when actively sick

️️⭐️Rebuilding a base post illness 

️️⭐️Monthly training reflections & updates

Listen today! 🎧

You can find this podcast on Apple Podcasts and Spotify!

Links

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

Website: https://thepersonalizedrunningdoc.com

REVIVE Female Running Retreat: https://thepersonalizedrunningdoc.com/events/revive-running-retreat

Actionable Steps

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

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

Secure Your Spot at REVIVE: https://app.pteverywhere.com/theprdoc/bookingonlinePtE/category=65f0bdb872e0be0713192879