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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

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 ---------- 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 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.nlCheck 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

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