The Elevate Your Running Podcast (Coach Sara Manderscheid)
Explorez tous les épisodes de The Elevate Your Running Podcast
| Date | Titre | Durée | |
|---|---|---|---|
| 28 Nov 2024 | Ep. 150 - Running Breakthroughs + Breakdowns with 2:36 Marathoner, Kallup McCoy II, Recovery Lion | 01:08:34 | |
Kallup McCoy II joins the podcast today! Kallup ran the Indianapolis Marathon in an impressive 2:36 and we chat all about his training! We discuss: - The changes he made in this training cycle to finally break the 2:40 barrier - How breakdowns create the opportunity for breakthroughs - His secret weapon in this training cycle - His running "why" and when he needed to use it the most and so much more! Kallup is an inspiring human! Follow him on IG and Youtube, links are listed below. Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy Learn more about Kallup’s Charity: REZHope Men’s Home If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Connect with Sara on Instagram Connect with Elevate Your Running on Instagram Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 08 Mar 2022 | Ep. 7- Keys to Progression: Playing the Long Game | 00:57:06 | |
In this episode, we discuss the key factors that contribute to your progression, athletically and personally. Highlighted ideas include, the importance of consistency and intentionality; avoiding the comparison trap; and the great value that we get to place on ‘process’ wins within our training and lifestyle. We all possess the great ability to continue showing up, and through this simple act, we can promote significant progression and achievement over time. Send us your Elevated Moments to elevateyourrunningpodcast@gmail.com so that we can share your process wins on an upcoming episode! If you enjoy this podcast, please rate, comment, and subscribe to help us continue building the Elevate Community! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy | |||
| 25 Jan 2024 | EP. 106 - How to Develop a Racing Skill Set in 2024 | 01:03:36 | |
Racing is a skill set that can take years to perfect. In this week’s episode, Sara shares how to develop a racing skill set through the mental, and physical aspects and why racing more might be better. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 15 Mar 2022 | Ep. 8- Strategies for Mental Strength | 00:56:59 | |
As athletes and driven people, we have the opportunity to not only strengthen our bodies, but our minds, as well. When we invest in both of these personal assets, we allow for a synchronicity that brings increased clarity and purpose to our lives. In this episode, we discuss strategies that have been implemented into our lives, allowing us to cultivate a stronger mindset, and a greater perspective on the interconnectedness of our lives. We define mental strength, and its importance for all people; how we can train our minds to develop; and applicable tips for conquering the challenges that we will undoubtedly face along our journey. If you enjoy this podcast, please rate, comment, and subscribe on the platform through which you are listening. We are grateful for the opportunity to connect with you, as a member of the Elevate community, and hope to hear from you. Send us your Elevated Moments to elevateyourrunningpodcast@gmail.com so that we can share your moments of success on an upcoming episode! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy | |||
| 09 Jan 2025 | EP. 156 - Breaking Down Running Fads with Running Scientist, Jonah Rosner | 00:58:29 | |
Jonah Rosner, Running Scientist is on the podcast this week! Jonah is an applied sports scientist, and strength and running coach based in Brooklyn, NY. Jonah spent the past 10 years working with athletes and teams from all major American Professional Team sports. In this week’s episode, Jonah breaks down the current running fads in the market and if they are worth the hype based on scientific research. We discuss: Ketones Tart Cherry Juice Creatine Bi-carbonate Sodium Caffeine Double Threshold Sessions Heart Rate Wrist vs Chest/Arm Strap Intermediate Fasting (and how to carb load) and the things that runners SHOULD consume for a stronger training and racing performance Follow Jonah on IG and subscribe to his science-backed newsletter online at https://marathonscience.beehiiv.com/subscribe Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter | |||
| 21 Mar 2024 | EP. 114 - Top Strategies on How to Overcome Seasons of Injury and How to Start Stacking Healthy Training Cycles! | 01:09:23 | |
Coach Sara brings Tamanaa Singh to the Elevate Podcast this week. Tamanna is a runner, a sports cardiologist, a dog mom and so much more. Tamanna speaks to the season of being an injured runner and how she found the strength - both mentally and physically to overcome. Tamanna shares her top strategies on what worked and what didn’t work for her to find her strongest running yet. Tamanna’s sports psychologist, Emily Saul can be reached at esaulmovement@gmail.com. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside. Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now. | |||
| 01 Feb 2024 | EP. 107 - Your Running & Training Questions Answered, Winter 2024, Part 1 | 01:35:47 | |
Coach Sara answers your running and training questions. In this week’s episode, she discusses:
and so much more …
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 20 Apr 2023 | EP. 65 - Mental Health & Training: How to Empower Your Life Through Running | 00:53:01 | |
We become fooled into believing that progress (and happiness) is linear - both in running and life. When you’re experiencing a ‘high’ or extended period of positivity, enjoy it, but understand that ‘low’ moments will follow. This week’s episode dives into the important, often overlooked aspects of mental health, specifically as they relate to running and following a big accomplishment. Our discussion centers around ideas, such as…
Why do you run? Our training should empower life, not hinder it. We hope that this episode provides you with the tools necessary to build a positive relationship with your training, racing, and performance goals. New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 19 Sep 2024 | EP. 140 - The Chicago Marathon Preview Guide (Replay) | 01:11:42 | |
Hey, Chicago! What do you say? If you're running the Chicago Marathon, this weekend preview guide is for you! This episode covers: - Race Weekend - What to expect at the expo - How to approach the shakeout run / day before the course - Race Morning do's - The course, the crowd, and the vibe the city of Chicago brings to this world major. Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. | |||
| 27 Oct 2022 | EP. 40 - Running is Always the Answer | Maddie Maher | 01:15:08 | |
In this week’s episode, we’re joined by guest Maddie Maher (@mileswithmaddie). Maddie is a writer and runner who has combined her love for both through her Instagram account, where she tells stories of her running journey and provides a welcoming voice for the running community! Our discussion went in-depth on many important topics:
Maddie speaks so effectively to the humanity of running and how we can better our lives, and that of those around us, by continuing to show up for ourselves, mile by mile. Throughout the episode, you will gain valuable perspectives that apply to runners of all experience levels. You are sure to be even more grateful for your next run after listening to our conversation! As you listen, be sure to connect with Maddie through her account linked below, and share this episode through social. We’d love for more runners to hear this and other episodes of the podcast! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 06 Jun 2024 | EP. 125 - What to Do If You’ve Been Using Spring Energy Gels in Your Training | 00:54:50 | |
Coach Sara addresses the Spring Energy Gel controversy and recent data findings from multiple data sources. We know that fueling well and fueling often can lead to breakthrough performances. We also know that underfueling can cause many issues, including scary health impacts for some. In this episode, I talk about:
Reddit: https://www.reddit.com/r/Ultramarathon/comments/1d1afyx/spring_energy_emailconfession/ Spring Energy response: https://www.reddit.com/r/Ultramarathon/comments/1d1afyx/spring_energy_emailconfession/ DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) -$80 in yearly credit, https://thefeed.com/teams/elevate-your-running Dynamic Runner - 10% off, https://www.dynamicrunner.club/elevateyourrunning $20 off the Boulderthon Half or Marathon, September 29th, promo code: SAYRAHRUNS20 15% off your purchase at Insidetracker.com, promo code: SARAMPRO 15% off your total purchase at Senitas Athletics with promo code: SAYRAHRUNSHAPPY | |||
| 12 Feb 2022 | Ep. 3- Less is More: Mesa Preview | 00:33:05 | |
On the eve of the Mesa Marathon, we discuss the mindset leading into Sara’s third go at 26.2, just four months removed from her race at the 2021 Boston Marathon. Behind the scenes of our time in Mesa, the preparation that takes place the day before a big race, and how consistency compounds into remarkable progress over time. Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy | |||
| 07 Mar 2024 | EP. 112 - Why the 10k Distance is the Best Distance to Race (REPLAY) | 01:07:21 | |
You might be wondering why the 10k distance is one of the best distances to race. This episode outlines the benefits of training for the 10k distance, how to add it to your training if you’re training for a longer endurance event, and the best 10k workouts to help you feel fit and ready for race day. Coach Sara also shares the top 10k’s in the country! Whether you’re a new runner finding your stride in the 5k distance or a marathoner, this is an episode to take away some training nuggets to apply to your plan for getting stronger. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase | |||
| 02 May 2024 | EP. 120 - How To Preserve A Resilient Mindset After Achieving Your Running Goal with Dr. Lara Pence | 01:14:15 | |
If you don’t like the channel, change the station. Dr. Lara has helped athletes turn the channel or the volume on their mindset strength. One aspect of mental strength is that it can be trained and I also believe it can ebb and flow throughout training cycles. Today, Dr. Lara shares what happens in the mind after training and racing an A goal race, how to distinguish burnout symptoms, the importance of a good partnership with a coach, and more. Let’s dive in. Contact Dr. Lara here or through her Instagram account. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside. Use code SARAMPRO25 for 25% off your entire order at www.insidetracker.com now. Welcome to the podcast, Lara!
April was a huge month of racing + recovering and it’s not quite time yet to begin fall race season.
“TRAINING BURNOUT”
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| 26 Apr 2022 | EP. 15 - A Big Announcement; Life & Training Updates | 00:32:28 | |
On this episode of the podcast, Sara and Austin make a big announcement! Listen to hear the exciting news. Also, life and training updates are discussed, as both Sara and Austin pursue some big goals, and mark their calendars for extremely notable races over the coming months. Listen to Sara discuss her current plan, as she builds her training back up for the Grandma’s Half-Marathon in Duluth, Minnesota on June 18th. In pursuit of a Sub-90 minute Half, Sara also looks forward to the Fall, where she will run the Bank of America Chicago Marathon on October 9th. Hear how 5K, 10K, and Half-Marathon training will serve as the building blocks to her preparation for a fourth go at 26.2! Also, continue to follow along with Austin’s training, as he peaks for the Buffalo Marathon, Memorial Day Weekend - May 29th. In preparation for only his second Marathon, hear about Austin’s mindset towards a big PR attempt, and the ability to set-up an even bigger pursuit for the New York City Marathon, November 6th 2022! As Run Coaches, Sara and Austin take pride in putting principles into practice, and serving as informed leaders in the field, because of their own athletic endeavors. Continue to follow along with their training, life, and the EYR business, by listening to the Podcast, with new uploads every Tuesday! Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 16 Aug 2022 | EP. 31 - Training Hacks to Help You PR Your Next Race | 00:48:37 | |
In this week’s episode, we discuss important training tips to help you show up faster, stronger, and more prepared to achieve a high level of performance for your next race. Whether you’re training for a 5K, Half-Marathon, or Full Marathon, you can apply these concepts and see great results! The 5 training hacks that we discuss are:
Many of these so-called ‘hacks’ are simply behavior and mindset modifications that occur over time. Because of this, we encourage you to start small, embrace each day as an opportunity, and be proud of yourself for the progress that you make! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 17 Apr 2025 | EP. 170 - What to Eat After a Race: How to Support Your Post-Race Recovery with Alex Larson, R.D. | 01:06:42 | |
You crossed the finish line – congratulations! But your race isn't quite over. What you eat in those crucial post-race hours plays a HUGE role in your recovery, muscle repair, and how you feel for your next run. Join us this week as we dive into the essential nutrients and strategies to effectively refuel and rebuild after a race with Registered Dietitian, Alex Larson. Learn what to prioritize on your plate to bounce back faster and get ready for your next challenge! Alex Larson is a Minnesota-based registered dietitian (RD, LD) who felt her calling the moment she crossed the finish line of Ironman Wisconsin and has leaned into this mission of serving endurance-based athletes. She works with endurance athletes on fueling for improved performance and body composition through a flexible eating style. She has worked with athletes from all over the U.S. and in over 15 different countries, and she has completed 20+ triathlons, including Ironmans and multiple 10K and half marathons. You can find Alex online, her nutritional services, IG, and her Endurance Eats podcast Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner: code SAYRAHRUNSHAPPY for 10% off your subscription Cheribundi: code ELEVATE for 15% off Cozy Zero: merino wool running clothes! Save 20% with code SARAM20 RNWY: Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here LEVELLE GELS - Save 10% on all natural gels using code, HAPPYRUNNING10 Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order | |||
| 09 Nov 2023 | EP. 96 - The Benefits of Training & Racing the 10K & Why It’s the Distance You Should be Racing | 00:53:10 | |
The 10K distance is a hidden gem for quality training and race experience! This week, Sara breaks down why you should incorporate a 10K focus into your yearly running schedule, and how to make the most of this type of training block. Listen for some of the best 10K-focused workouts, racing tips, and an overview of some of the best 10K’s in the U.S. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 21 Sep 2023 | EP. 88 - What's Normal, What's Not Normal in TAPER?! | 00:50:09 | |
Tapering into a big race can throw your body and mind for a loop! Which makes it all the more important to brief yourself on what to expect, as well as what to look out for during this ever-important period. This edition of “What’s Normal, What’s Not Normal” gives you all the details on how to taper most effectively, while subsequently minimizing the downsides! Hear how to proactively manage the mental side of a taper, what it takes to ready your body for race day, and how the taper experience can differ across training types and race distances. You can also listen to Episode 83 of the podcast, where we discuss “What’s Normal & What’s Not Normal in Training?!” Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. DOWNLOAD AN ELEVATE TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 08 Dec 2022 | EP. 46 - 4 Reasons You're Not Getting Faster | 01:00:17 | |
All runners want to get better. Whether it be faster times, longer distances, or another indicator of progression, it’s crucial to receive a return on investment from all our time and energy. In this episode, we break down four key considerations for progression. Our discussion is centered on the applications of each and why they’re such valuable practices for your growth and development as a runner.
Take inventory of your own physical and mental training. Which of these areas can you place more intent behind? Whichever you identify, your progression within it is sure to make you a stronger runner! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 03 May 2022 | EP. 16 - Optimizing Your Approach to Race Day | 01:03:40 | |
In this episode, we’re talking all about a strong approach to race day. Whether you’re at the start of taper, or immersed in race-week anxiety, we walk you through reflection strategies for the training cycle that was, considerations necessary for optimal performance, and how to make the most of the day that you’ve been training for! Even if you’re not building into a race, this episode will provide you with valuable insights for physical and mental approaches towards training. Topics of discussion include how to prepare for big workouts (i.e. speed workouts or long runs), process-oriented goals for peak performance, goal-setting, and more! Listen until the end to hear about our ‘go to’ pre-race nutrition, as well as how we make the most of our race days! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 23 May 2024 | EP. 123 - What You Need to Know About Running Track Workouts for a Strong Season of Speed | 00:45:26 | |
In this week’s episode, Coach Sara shares tips on approaching a track workout and best practices when stepping into the Oval Office. :) Coach Sara breaks down:
DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Boulderthon Race Registration Promocode: SAYRAHRUNS20 Inside Tracker - insidetracker.com, promocode: SARAMPRO for 15% off your entire purchase | |||
| 22 Feb 2022 | Ep. 5- Rest & Recovery: An Elevating Factor | 00:53:04 | |
Rest and Recovery are just important as training hard for a race. We dive into the benefits of being consistent with rest and recovery and why sometimes hitting “pause” and slowing down to focus on another area of running and life is important. Send us your 'Elevated Moments' to elevateyourrunningpodcast@gmail.com and let us know if we can share on an upcoming episode! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy | |||
| 23 Nov 2023 | EP. 98 - Make Running More Fun With These 8 Tips | 01:03:52 | |
This week, we share our best tips for making running more fun! Whether you’re in a running rut or lost in the off-season blues, we could all benefit from making the daily act of running just a bit more fun. Our 8 Tips:
Listen to the episode and test out as many of these tips as you’d like. There are many ways to run happy - we just hope you’ll join us! DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ | |||
| 28 Dec 2023 | Half-Marathon Tips for Your Next Race | Elevate Your Running | 01:02:24 | |
This week, we tackle the half-marathon distance with a complete guide to training, fueling, and racing. Give this episode a listen and establish your plan for success in the new year of running! DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 23 Aug 2022 | EP. 32 - Tips to Overcome Irregularity, Inconsistency, & Injury in Your Training | 00:40:56 | |
This episode is full of applicable insights to maximize your training (and life) by proactively combatting the factors that limit you. We discuss these three limitations in detail:
Each of the above provides its own unique set of challenges for us as athletes, professionals, and people. Irregularities are an aspect of life that we don’t choose but can conquer through our actions. Inconsistencies are self-limiting, but allow us to build habits toward a better life. And injury is inevitable but creates the opportunity for resilience and fortitude in pursuit of our goals. No matter your goals and best intentions, life will throw you curveballs. The power to achieve at a high level, in the face of these challenges, is what we all possess, but very few embrace. Use this episode as a perspective-shifting conversation for your running and life journey. Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 20 Feb 2025 | EP. 162 - Common Half Marathon Mistakes and How to Avoid Them! | 00:38:07 | |
The half marathon distance is one of the best race distances to race, and it’s also a race distance that many don’t properly train for! In this episode, Coach Sara shares four common half marathon mistakes and how to avoid them! How to Structure a Training Plan How to get the most of the Long Run How to Pace a Half Marathon How to Avoid Running Too Much The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed - $20 in Feed.com credit every quarter | |||
| 09 May 2024 | EP. 121 - A Post-Partum Return to Running with Meg Rashkin | 01:16:20 | |
In this week’s episode, Coach Sara brings on guest, Meg Rashkin. Meg’s love for running runs deep. She’s gone through the classic run too-hard and burnout scenario. She spent several years discovering and creating the space for running and when her love of the sport returned. Meg’s story is inspiring. Along the way in her journey, she became a mom of two young children Meg shares, when the ich to return to the sport, happened and the hardest thing to balance now as she’s training for her first marathon and raising two young children. Happy Mother’s Day! Donate to Meg’s Chicago Marathon Charity Here. You can follow Meg on Instagram too. DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Boulderthon Race Registration Promocode: SAYRAHRUNS20 Inside Tracker - insidetracker.com, promocode: SARAMPRO for 25% off your entire purchase | |||
| 25 May 2023 | EP. 70 - Everything You Need to Know Now to PR in the Fall | 01:01:31 | |
Just because you’re months out from a race - doesn’t make the training you’re doing now any less critical. There’s important work that you can do in the coming weeks and months to ensure that you are ready for a successful race this Fall! Today’s episode overviews the early stages of a training cycle and how you can show up as your best self, mentally and physically, for a continued journey of progress. What an athlete can do right now:
Whether you already have a goal race in mind or simply want to see continued progress in training, this episode will support your approach and ensure that you take the necessary steps forward. Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! Every Thursday, new releases of the Elevate Your Running Podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. Podcast Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 21 Dec 2023 | EP. 102 - Running Resolutions & Goal Setting for the New Year | 01:07:12 | |
As we approach the new year, goal-setting becomes a priority for many athletes. Understanding where you’re at and where you’d like to go is pivotal to progression. In this week’s episode, we breakdown the most important components of intentional goal-setting. Listen for a discussion on establishing a vision for success, backwards planning, progress tracking, and the ever-important intangibles of flexibility, fun, and joy in your training! Plus, at the end of the episode, we share our 3 running resolutions for the New Year - and we encourage you to do the same! Think of what you hope to create in the next 12 months of running, and let us know by responding on Spotify, or sharing with us on social media. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 13 Feb 2025 | EP. 161 - A Day In the Life of a 2:36 Marathoner turned TransCon Athlete, Kallup McCoy II | 01:09:52 | |
Kallup McCoy is back! After sharing his inspiring marathon breakthrough in Episode 150, he returns to give us an update on his journey since the Indianapolis Marathon—and he’s been busy. Kallup is now gearing up for the ultimate endurance test: the Transcontinental Race, a grueling 3,175-mile trek from California to New York City. Tune in to hear about his training, mindset, and what’s driving him to take on this epic challenge! In this episode, we discuss: A day in the life of balancing training, coaching, and relationships The hardest part of his training His mental and physical battles The logistics that go into a multi day run (50 days) His biggest concerns about the run How many pairs of running shoes he is bringing with on the run … and so much more! Listen on: Apple Podcasts |Spotify |Youtube Music Connect with us: @Elevateyourrunning and @sayrahrunshappy Follow Kallup: If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. If you’d like to support this podcast channel, subscribe to our channel for exclusive content and more! https://creators.spotify.com/pod/show/1210115349/subscribe PARTNER DISCOUNTS AND LINKS: Dynamic Runner:SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear- ELEVATEYOURRUNNING for 20% off your order The Feed - $20 in Feed.com credit every quarter | |||
| 24 Oct 2024 | EP. 145 - How to Avoid Common Recovery Mistakes with Physical Therapist, Jenna Zajac | 01:07:01 | |
In this episode, Sara and Jenna give an update on their Indianapolis Marathon Training and how they are balancing working hard and having fun during this prep! Jenna Zajac is a physical therapist, run coach with RISE coaching and she is on the podcast this week! We talk about:
Listen on: Connect with us: Jenna Zajac on Instagram | Boulder Run Physio Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Connect with Sara on Instagram Connect with Elevate Your Running on Instagram Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 29 Dec 2022 | EP. 49 - 3 Ideas for a Stronger Year (and life) | 00:37:09 | |
We all know the new year's feelings: excitement, promise, renewed hope, and energy. Commonly, these feelings wane as the weeks pass and life imposes stress upon us. But what if there were things that we could implement to overcome challenges and maintain forward momentum toward the goals that we’ve set? This week’s episode details the three understandings you need to remember over the next twelve months and beyond. Consider these questions:
When our mind is strong, we can do great things. Work from the inside out, and have a great year! If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 26 Jul 2022 | EP. 28 - Top Running Myths Debunked | 00:41:57 | |
In today’s episode, we are disproving some of the most popular myths in the running world! We address the origin of each myth and provide perspectives that help you to better understand best practices for your running pursuits. Myth #1 - Train Fast to Race Fast Myth #2 - Strength Training isn’t for Runner Myth #3 - Nutrition doesn’t Matter on Rest Days This episode provides you with a collection of strategies that can be applied to your training, as well as necessary understandings to maximize your abilities as an athlete! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Related Episodes: EP. 6 - Stress is Stress EP. 25 - The Benefits of Easy Running Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 31 May 2022 | EP. 20 - Running Truths & Why They Matter to You | 00:34:58 | |
In today’s episode, we share our unique perspectives on running, ahead of Global Running Day, Wednesday June 1st! We discuss the three things that each of us believe to be true about running, and the experiences that helped us to arrive at these understandings! Listen to hear how these truths are evidenced in our lives, both as athletes and coaches, and why we believe running matters! We hope that this episode helps you to gain a greater appreciation of running, and allows you to reflect on your own unique perspective. For more info about Global Running Day: https://globalrunningday.org If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 15 Dec 2022 | EP. 47 - Mindset Tips For Stronger Running | Dr. Justin Ross | 01:08:14 | |
Dr. Justin Ross is a clinical psychologist specializing in athlete mental health and performance psychology. He joins us to discuss key tips and important perspectives for mental health and performance optimization. Through his expertise, Dr. Ross speaks to key applications such as:
The mind can take us far! Learn how to develop your mental muscle and maximize your greatest possibilities with the help of Dr. Ross and our discussion. If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 03 Apr 2025 | EP. 168 - Conquer Pre-Race Anxiety: Master Your Mindset with Emily Saul (Replay) | 01:28:12 | |
Email Saul, a sports psychology coach, breaks down the mindset of an athlete during the most critical time for success - race day! On this week’s episode, we dive into: What to expect during the taper process How to set yourself up for success during race morning The common feelings that come up in the weeks and days leading into the race And so much more!
Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order RNWY: Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones | |||
| 16 Jan 2025 | EP. 157 - We Were On a Break! How to Return to Running After a Hiatus with Running Explained Founder, Elisabeth Scott | 00:58:47 | |
Ever taken a break from running and wondered how to get back on track safely? Elisabeth Scott from Running Explained shares her journey of returning to running after a hiatus, offering practical tips and insights to help you do the same. Whether you've hit pause due to life, injury, or burnout, this episode is here to guide and inspire you! In this Episode, We Dive Into: Normalizing taking breaks from running What categories “taking a break” rather than an extended rest period How to return to run safety How to incorporate a strength training routine in your return to run plan Should you run on effort? Should you run on time on feet or mileage The physical and mental challenges when returning to running And the thing Elisabeth was most surprised about when she returned to running after a hiatus! Follow Elisabeth: Listen on: Apple Podcasts | Spotify | Youtube Music Lets Connect: @Elevateyourrunning and @sayrahrunshappy Loved this episode? Subscribe, rate, and leave a review! Share your running journey and coaching experiences on social media with #elevateyourrunning. Exclusive Discounts for Our Listeners: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed - $20 in Feed.com credit every quarter | |||
| 04 May 2023 | EP. 67 - Boston Marathon Recap: Everything You Need to Know | 01:10:24 | |
This week, we sit down to break down the 2023 Boston Marathon. From Sara’s experiences as an athlete, to her unique standpoint as a coach, learn all that there is to know of perhaps the world’s most popular marathon. Key discussion topics include:
Whether you have run the Boston Marathon or aspire to one day experience the pageantry for yourself, this episode will serve as a guide to important information and tips for race day success, and most importantly, enjoyment! New releases of the Elevate Your Running podcast every Thursday. If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 23 Mar 2023 | EP. 61 - Tune Ups, Nutrition, & Race Day Tips | 00:44:57 | |
Spring race season is here! Today’s episode gives you tips, tricks, and insights into how to best prepare for a big performance on race day. Are tune-up races effective, and how can we use them to our advantage? How can you fuel better for training and performance? What are the keys to a successful race? This episode is all about the things that you can apply directly to your own running. Listen for key takeaways to try for yourself! New releases of the Elevate Your Running podcast every Thursday! If you enjoyed this episode, let us know by leaving a review on the platform you’re listening on, and connect with us on social media! Podcast Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 11 Apr 2024 | EP. 117 - 6 Ways to Have Your Best Running Era | 00:59:34 | |
Whether you’re a swiftie or not, we can all agree that Taylor Swift is living her best era right now! Coach Sara shares 6 Ways to Have Your Best Running Era and how it relates to Taylor Swift and how she embraces these six steps in her personal and professional life. Sara also shares her Cherry Blossom training experience and race recap! DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Data helps us objectively measure progress, and constantly refine and optimize ourselves. Inside Tracker will Elevate you from the inside, while this podcast and your training will elevate you from the outside. | |||
| 12 Jul 2022 | EP. 26 - 3 Ways That You May Be Messing Up Your Workouts | 00:45:22 | |
On this week’s episode, we discuss workouts, speed training, & long runs. The crucial days of training that need to be maximized, in order to hit PR’s! We talk about 3 common ways that people mess up some of their most important training days…
With this discussion as a guide, you can now go out and confidently crush your next workout! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 10 Apr 2025 | EP. 169 - Run Smarter, Not Harder: The Data Behind Your Best Performance | 01:11:07 | |
Tired of running blind or relying too much on your watch data? In this episode, running coaches Sara + Amber dive deep into the world of running metrics, revealing the data that truly matters for optimizing your training and achieving your goals. We'll go beyond pace and distance, exploring heart rate, cadence, power, and more. Learn how to interpret these numbers, understand their significance, and use them to craft a personalized training plan that unlocks your full potential. Whether you're a seasoned marathoner or just starting out, this episode will equip you with the knowledge to run smarter, not harder, and transform your running journey. Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS: Dynamic Runner: code SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - code ELEVATEYOURRUNNING for 20% off your order RNWY: Use Code Elevate15 for 15% off your order KETONE-IQ: Your post-run recovery ketones can be found here | |||
| 16 May 2024 | EP. 122 - How to Think About Your Base Phase of Training | 00:43:39 | |
In this week’s episode, Coach Sara shares insight on the base phase of training. What is the base phase of training? Why is it so tough to master the easy running? How to make the most of your base phase for the most impact! For more information on easy (aerobic) running, check out Ep 25 of the Elevate Your Running Podcast. For more information on Heart Rate Zones, check out Ep 57 with Running Explained Creator, Elisabeth Scott. Are you looking to partner with an Elevate Coach to take your training to the next level? 1:1 Virtual Coaching Spots are now open, schedule a free consultation with Coach Sara here. DOWNLOAD AN ELEVATE YOUR RUNNING TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Boulderthon Race Registration Promocode: SAYRAHRUNS20 Inside Tracker - insidetracker.com Code: SARAMPRO for 15% off your entire purchase Support the podcast, every donation counts! Thank you! https://podcasters.spotify.com/pod/show/1210115349/support | |||
| 03 Oct 2023 | EP. 90 - Chicago Marathon Weekend Preview Guide | 01:04:53 | |
Major marathons can be tough to navigate; fortunately, the right resources and information can help reduce any unneeded stress surrounding your race weekend. Listen for a full guide to the Chicago Marathon, and how to make the most of your experience in the windy city! DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 10 May 2022 | EP. 17 - Lessons Learned from Performance & Achievement | 00:50:03 | |
In our latest episode, we discuss the intangible qualities that an Athlete brings to the table, in promoting high-levels of performance and achievement. What we learned, as coaches, after seeing the spectacular performances of our EYR Athletes at the Colorado Marathon, and the importance of a solid Coach/Athlete relationship, along the journey of a long race prep. Listen to us discuss the great value that we find in community, and being able to partner with someone that you trust, in pursuit of big goals. Why we love going ‘All In’ with our Athletes, and the great value of taking ownership over our goals, and the process that it takes to achieve them. If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 22 Sep 2022 | EP. 35 - Things We Probably SHOULD Have Known Before Signing Up For A Marathon | 01:07:11 | |
This episode is all about lessons learned from our first Marathon training experiences so that you can show up more prepared for your next race! Running provides us with the opportunity to always be learning and pursuing development, both physically and mentally. In reflecting upon our first Marathon preps, we recount some lighthearted, funnier lessons learned, but really aim to emphasize the most important principles that have helped us evolve. Topics of discussion include, but are not limited to…
We believe that this episode will provide you with a fresh perspective on running, and specifically the challenge of 26.2 miles, so that whether you’re training for your first Marathon, or hope to set a personal best in your next race, you have the mental and physical tools necessary to be successful and enjoy every step! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 28 Sep 2023 | EP. 89 - The Tempo Run & How it Benefits Your Training! | 01:16:29 | |
There is no better workout to develop your endurance strength than the tempo run. From 5K to marathon, every training program should use it to the athlete’s advantage. This week’s episode explains all that tempo running entails, and how you can use it at each stage of your training to develop speed and endurance. Listen to learn about the different forms of tempo running, how specific goals require different tempo workouts, when to integrate tempo sessions into your training, and how your body will adapt to faster running. Use this knowledge to leverage tempo running to your advantage, and know that your hard work will produce great results! DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show and look forward to providing more content. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 16 Mar 2023 | EP. 60 - Benefits of Doubling Down on Recovery | 00:32:16 | |
As runners, we want to do it all. We’re searching for the 1% needle-moving actions we can take to grow as athletes and people. Yet, for whatever reason, we always neglect recovery. This episode will provide important context and tips for recovering better - without detracting from other areas of your life. Sometimes, we need to slow down to speed up. If you find yourself in a slump, consider how you can recover better before running more! Enjoy this week’s episode of the EYR podcast! New releases every Thursday - subscribe through your preferred listening platform for weekly content that helps elevate your running and life. Podcast Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 05 Jul 2022 | EP. 25 - The Benefits of Easy Running & How it Will Make You Faster | 01:04:04 | |
In today’s episode, we breakdown the importance of ‘easy’ running! Listen to learn of the qualities of easy, low-aerobic training; and why it’s so crucial in our ability to make both short and long-term fitness gains! We take a deep dive into why aerobic running is so important; and with help from our listeners, we answer the following audience-driven questions:
With these ideas, and many more to inform our discussion, you’re sure to gain value from this episode, and to become a stronger runner for it! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Insidetracker: We’re excited to announce that for a limited time, Elevate Your Running Listeners get 20% off the entire InsideTracker store when you sign up! Visit insidetracker.com/elevateyourrunning. Thank you to Insidetracker for partnering with us and our podcast! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 28 Jun 2022 | EP. 24 - Training Your Mind & Assuming the Role of Hero | 00:40:08 | |
Join us this week for a discussion on the critical aspects of mental strength; and how the development of your mindset will pay massive dividends to your running and life. In this episode, we discuss the need to be intentional with your mindset practices. Through our definitions of mental strength, we explain its importance for athletes of all ability levels. Talking points include…
For further discussion of mental strength, consider previous episodes of the podcast, such as the ones listed below! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy https://www.instagram.com/austinmyersfitness/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 14 Sep 2023 | EP. 87 - How to Fuel Your Way Through Training & Racing with Meghann Featherstun | 00:54:27 | |
Food is fuel, right? But what kind of fuel is best for our lives as runners? And perhaps most importantly, how do we integrate great nutritional choices into our busy lives? It doesn’t seem like there are many simple answers in the world of nutrition… at least not until you hear from today’s guest! Meghann Featherstun is a Sports Nutritionist, entrepreneur, athlete, mom, and so much more. In this week’s episode, she joins the podcast to discuss why nutrition is such a crucial component to lasting enjoyment and success in running, and how to maximize every opportunity to fuel well for performance and recovery. Meghann shares insight into:
Thank you so much to Meghann for joining the podcast. We are confident that this episode will provide you with countless value-adds for all your running pursuits. If you don’t already, connect with Meghann and her content using the links below! Follow Meghann - https://www.instagram.com/featherstonenutrition/ Featherstone Nutrition - https://www.featherstonenutrition.com/ Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K, 10K, Half, and Marathon distance programming options. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 29 Sep 2022 | EP. 36 - Proven Ways to Build Endurance | 00:49:57 | |
In this episode of the podcast, we discuss both the systematic and practical approaches to developing your capacity for endurance. Whether it be a short or long-term goal, as runners we want to run farther and faster. To accomplish this requires an understanding of basic physiological principles of training, as well as the applicable ways to put yourself in a position for growth. In order to simplify the topic, we address 3 strategic ways to improve your abilities in endurance:
These three approaches, when implemented with consistency, allow our bodies to more effectively adapt to training stimuli, and thus become better runners and endurance athletes! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 04 Jul 2024 | EP. 129 - The #1 Thing To Add To Your Training To Ignite A Spark | 00:56:16 | |
This week, I dive into the ONE THING that will ignite a spark in your training!
Connect w/ Sara on Instagram PARTNER DISCOUNTS AND LINKS The Elevate Your Running Training Plans, Elevate20 for 20% off your plan Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker: SARAMPRO for 15% off your entire purchase Blenders Eyewear: ELEVATEYOURRUNNING for 20% off your order Skratch Labs: 20% off with code Elevate24 The Feed: $20 in Feed.com credit every quarter Boulderthon: SAYRAHRUNS20 for $20 off your registration for the half and marathon distances Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 29 Feb 2024 | EP. 111 - 3 Ways to Determine Pace + Intensity | 01:16:03 | |
In this episode, Sara shares three ways to determine pace and intensity.
How to feel pace and effort - and how that will translate on race day Donate to the Laken Riley Go Fund Me Page, all donations go towards her funeral services, and to establish a scholarship in her name. Find the new HRM FIT for women here or here. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase | |||
| 06 Oct 2022 | EP. 37 - Everything You Need to Know For Your Next Taper | 01:09:47 | |
This week, we discuss the keys to a successful taper! Every great training cycle includes a taper of about 10-14 days, allowing the body to recover and prepare for the stressors of race day. To most effectively address the ‘ins and outs’ of a great taper, we break our discussion down into the things you should be doing (DO’s) and the things you should avoid (DON’Ts). Ultimately, the basis of our discussion centers on the equation: Stress + Rest = Growth. When it’s time to taper, it means that you have embraced the stress of an effective training cycle, and the rest will be the deciding factor for your growth as a runner. We hope that this episode provides you with a more detailed understanding of what a taper is and how you can implement it in preparation for a goal race! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 21 Nov 2024 | EP. 149 - Post-Race Recovery, How to Race a Hilly Marathon, Coaching Changes and Your Training Questions, Answered | 00:54:42 | |
This week, Coach Sara answers your training and racing questions! Sara answers your questions about: How to pre-load electrolytes before a marathon How to navigate a coaching change How to properly carb load How to run a hilly marathon … How to combat pre-race anxiety! and more! Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Connect with Sara on Instagram Connect with Elevate Your Running on Instagram Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 30 Aug 2022 | EP. 33 - Avoid These Running Traps! | 01:00:26 | |
In this episode of the podcast, we (Sara & Austin) discuss common areas of struggle for runners of all skill levels! These mistakes present themselves as ‘traps’ because they threaten to hinder progress, and potentially even cause regression for some runners. The most common traps that we address are…
Chances are, you will benefit from our conversation around one or more of the above traps! We hope that this episode reinforces your perspective of what’s most important to do and not do, for an effective, sustainable, and joyful approach to running. If you enjoyed this or any past episodes, let us know! Tag Sara and Austin on social media, and don't forget to subscribe and leave a review on your preferred listening platform! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 30 Nov 2023 | EP. 99 - 6 Ways You Can be a Stronger Runner Without Going to the Gym | 01:09:43 | |
Now is the time to work to be a stronger runner. And you can do it without going to the gym! The holiday season is busy, and if you’re barely fitting training into your routine, these 6 tips are all things you can do to show up strong, confident, and ready for another training cycle. DOWNLOAD AN ELEVATE TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Do you want a custom plan designed for you without the communication from a coach? The Elevate Custom Plans are perfect for this type of athlete. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 26 Dec 2024 | EP. 154 - Looking Ahead to Running in 2025 | 00:32:27 | |
As we look ahead to 2025, we need to also look back on 2024. Questions to ask yourself:
Are you looking to get stronger, faster, and experience new levels in your running? Partner with the Elevate Your Running coaches who listen, care, and create plans for you to feel strong, fast, and love the process! Find all our coaching options at https://elevateyourrunning.com/1%3A1-virtual-coaching Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter | |||
| 24 May 2022 | EP. 19 - Why it's Crucial to Start Now | 01:07:31 | |
In this week’s episode, we take a deep dive into the importance of going all in on your goals, and the process necessary in achieving them. Why now is the best time to start, and the lessons that you’ll undoubtedly learn along the journey! We discuss the important concept of base-building; process goals to implement in training, and the importance of embracing your unique approach. Time is perhaps our greatest asset in training and life; and this episode revolves around our ability to maximize this investment, in pursuit of great goals. Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 06 Mar 2025 | EP. 164 - Master the Art of the Progression Run + Running Negative Splits | 00:59:58 | |
PODCAST DESCRIPTION: Tired of fading at the end of your runs or races? This week, we dive deep into the powerful strategies of progression runs and negative splits. Learn how to train smarter, race stronger, and unlock your true running potential. We'll cover everything the practical tips for implementing them in your own training. In this episode, we'll discuss:
Whether you're a beginner looking to improve your consistency or a seasoned racer aiming for a new personal best, this episode will provide you with the tools and knowledge you need to achieve your running goals. Connect with Us:
Don't forget to subscribe and leave a review! The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com Listen on: Apple Podcasts | Spotify | Youtube Music PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order The Feed - $20 in Feed.com credit every quarter RNWY - ELEVATE15 for 15% off your order | |||
| 13 Jul 2023 | EP. 78 - Major Marathons | How to Qualify, Prepare, & Run a Strong Race | 00:55:52 | |
This week we are discussing the ins and outs of the 6 major marathons! From qualifying standards and the differentiating factors of these large-scale events, to experience-based tips for running a successful race. Whether you’re looking to get a lottery bid, partner with a charity, or qualify by achieving a time-standard, the major marathon experience is special. This episode is for anyone who wants to learn more about major marathoning, whether you plan to run one this season or years down the road! Key points of discussion include:
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. If you enjoy the podcast, please share on social media and leave a review through your preferred listening platform. Until next week, happy running! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 10 Oct 2024 | EP. 143 - How You Can Run a Boston Marathon Qualifying Time with Coach Jason Fitzgerald | 00:57:48 | |
This week, the Head Coach of Strength Running, Jason Fitzgerald connects with the Elevate Your Running audience to discuss the 2025 Boston Marathon Cut-Off Time + 2026 Qualifying Standards + more. Jason and Sara discuss:
And more! Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Connect with Sara on Instagram Connect with Elevate Your Running on Instagram Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 01 Jun 2023 | EP. 71 - Run Stronger & Perform Better | The "Push" and "Pull" of Training | 01:13:47 | |
Across day-to-day training, key workouts, and the moments you choose to race, there is a significant difference between the PUSH (a designated period of sacrifice, focus, and intentionality towards a goal) and PULL (periods of less intensity in the demands of training and the specificity of goals). Notably, making the right call of when to push forward or pull back can have a significant impact on the progress made within a training cycle, and the achievement of a goal. This episode is a deep dive into the factors that must inform that important decision. From the individual stressors placed on body and mind, to the factors that most notably separate these two approaches, we provide you with the information necessary to train smarter, healthier, and more meaningfully. Key points of discussion include:
Enjoy this episode? Let us know by leaving a review on your preferred listening platform and connecting with us on social media! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 18 Apr 2024 | EP. 118 - 4 Key Lessons Learned from the 128th Boston Marathon and how to apply them to your training | 00:59:23 | |
Coach Sara recaps the 128th Boston Marathon, and four key lessons learned from Marathon Monday and how to apply them to your training. 00:00 Introduction and Excitement for the Boston Marathon 09:48 Impressive Performances by Elite Runners 26:29 Embracing the Ebb and Flow of Everything We Do 36:16 Tips for Running in Warm Weather Races 43:20 Learning to Let Go 51:52 Assessing Wins and Areas for Improvement DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
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| 12 Oct 2023 | EP. 91 - Racing & Training Insights From Major Marathons | 00:59:38 | |
A deep dive into many of the running world’s most popular topics, including last weekend’s Chicago Marathon, a new world record for the sport, the 2024 Boston Marathon’s 5-and-a-half minute cutoff time, and the real key to achieving your long-term running goals. This week’s episode has a little bit of everything, and we hope you enjoy it! DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 18 Jan 2024 | EP. 105 - 8 Ways to Improve Your Long Run (bonus: Houston Race Weekend Recap) | 01:19:14 | |
The long run is one of the most important pieces to training. Execute it well, and you not only improve your aerobic fitness, but your fatigue resistance improves and you’re able to do more in training and racing. This episode uncovers 8 ways to improve the long run so you run happy, confident, and strong in training, as well as race day. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 13 Jun 2024 | EP. 126 - Strategies on How to Fuel Your Way Through Summer Without Compromising Your Training | 00:58:47 | |
This week, I share why summer fueling matters MORE than in other training months and how you can add “more” now to feel stronger during warm summer workouts and long runs. In this episode, I talk about: 4 Key Strategies on How to Fuel Your Way Through Summer Without Compromising Your Training, including:
DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) -$80 in yearly credit, https://thefeed.com/teams/elevate-your-running Dynamic Runner - 10% off, https://www.dynamicrunner.club/elevateyourrunning $20 off the Boulderthon Half or Marathon, September 29th, promo code: SAYRAHRUNS20 15% off your purchase at Insidetracker.com, promo code: SARAMPRO 15% off your total purchase at Senitas Athletics with promo code: SAYRAHRUNSHAPPY Registered Dietitians Resources: | |||
| 29 Mar 2022 | Ep. 10- The WHY Factor | 00:59:56 | |
In this episode, we discuss the great value of knowing your ‘WHY’ and keeping it at the forefront of all that you do. We discuss how our purpose supports growth over time, and its elevated importance in times of struggle. Hear about why we got started as runners, and how that purpose has evolved over time. Personal bests, fulfillment of potential, and the ability to be humbled are all concepts discussed in this episode, as we continue to take deep dives into a life of elevated running and personal growth. If you enjoy this episode, be sure to share, subscribe, and leave a review! Your interaction helps us to grow the podcast, and build the Elevate community. Connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy | |||
| 03 Aug 2023 | EP. 81 - Your Running & Training Questions, Answered! | 01:13:50 | |
This week, we answer the most asked questions in the world of running and mindset! In order, we discuss the following:
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Listen to Next: EP. 25 - The Benefits of Easy Running EP. 47 - Mental Strength Training for Runners EP. 50: Training Like an Elite w/ Nell Rojas EP. 57 - Why Heart Rate Training? Guest Elisabeth Scott Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 12 Dec 2024 | EP. 152 - Why Training Age Matters + How to Set Realistic Goals | 00:54:37 | |
Coach Sara talks about the Endurance Training Age! She discusses:
Coach Sara also shares how to set realistic goals if you’re a master runner but have a low training age, and how to break through the training plateau! Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 01 Dec 2022 | EP. 45 - Goal-Setting: Everything You Need to Know | 00:59:23 | |
Do you set goals? Do you find yourself struggling to clarify the vision and the path toward achievement? Goals can be tricky, but that's why we wanted to have this discussion! Your goals are the object of a person's ambition or effort; an aim or desired result. Get the most out of your goal-setting and hard work with some of our key discussion points from the episode; the best practices and important perspectives you need to know! Key Discussion Topics:
A goal without a plan is just a dream and now is the time to begin thinking about what you want to create in 2023. If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 13 Sep 2022 | EP. 34 - Casting Votes In Favor of Safety | 00:45:00 | |
This week, we share our best tips for safety as runners. While we can never entirely ensure our safety on a run, there are actions to be taken toward a safer set of miles. Our discussion comes in the wake of the tragic death of Eliza Fletcher, a Wife, Mother, Teacher, and like so many of us, a Runner. Our encouragement this week is to remember Eliza, and to honor her through your running and awareness. There are strategies that can be implemented towards a safer run; small changes will make a large difference in your ability to remain safe and back running again tomorrow. We hope that you will never take a run for granted, expressing gratitude for every opportunity to move, run, and be free. Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 13 Oct 2023 | EP. 92 - 5K Race Strategies & Travel Tips For A Major Marathon | 00:47:42 | |
Set yourself up for success in your next race, whether it be a 5K or Marathon, by preparing for the unknown. A lot goes on when attending a big event like a major marathon weekend, or any new city for a big race. In this episode, Sara breaks down her experience at the Chicago Marathon, and her reflections on what went well and what didn’t, in her most recent race. She also provides experienced-based advice on how to best prepare for the magnitude of some of the running world’s biggest events. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ MUSIC: Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 10 Nov 2022 | EP. 42 - How to Find Strength in Struggle | New York City Marathon | 00:57:26 | |
How do you overcome the dark moments that may present themself on a race course? This week’s discussion is all about the mindset that we carry with us as runners, and how we can leverage our mental strength to get us through challenging circumstances. Through the lens of this past weekend’s marathon races (Indianapolis; New York City), we break down the circumstances of a race that may feel like it’s spiraling out of control. We’ve all had them and if you haven’t, you will at one point or another! Key points of discussion include:
Racing is great because you don’t need a perfect training cycle, ideal weather, or the greatest plan in the world. All you need is the curiosity to explore your capabilities and the willingness to empty the tank. Apply the perspectives and mindset ideas that we discuss in this episode and embrace all that racing has to offer! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 12 Sep 2024 | EP. 139 - Breaking Down the Marathon Distance: Strategies on How to Chunk Up a Marathon, with Sports Psychology Coach, Emily Saul | 01:01:10 | |
Join us for a deep dive into the mental strategies that can help you conquer the marathon. In this episode, we sit down with Sports Psychology Coach, Emily Saul, to discuss the importance of chunking up a race. We explore why this technique is crucial for marathon runners, how to break down the distance into manageable segments, and the mental strategies needed to stay focused and motivated throughout the race. Key topics covered:
Whether you're a seasoned marathoner or just starting your training journey, this episode will provide you with valuable insights and practical tips to help you achieve your marathon goals. Guest: Emily Saul, Sports Psychology Coach Topics discussed:
Connect with Emily over email, website, or IG! Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Connect w/ Sara on Instagram - The Elevate Your Running Training Plans, Elevate20 for 20% off your plan Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 16 Nov 2023 | EP. 97 - You Raced & Recovered From Your Goal Race… Now What? | A Guide to Off-Season Training | 01:01:55 | |
The time between Fall and Spring race seasons can be hard for many runners to navigate. Today’s episode is your guide to planning and executing an effective “off-season” and base building phase for continued growth and development. Learn how to maximize the "season between seasons" with a structure of rest and recovery, cross training, and the key steps in training you can look forward to, in preparation for next season! DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ | |||
| 16 Feb 2023 | EP. 56 - 3 Steps to Better Performance | 00:47:48 | |
We all want to progress over time and perform well on race day, but what does it take to make it happen? This episode offers 3 overarching areas of your approach that you can focus on to become a better athlete, no matter your goal. Our 3 steps to better performance include
These ideas address not only the physical aspects of our training but the mental approach to better performance, as well. Plus, you may carry these lessons into your life outside of running or physical performance to better show up in all areas of your life! If you enjoyed this episode, subscribe and share with a friend so they can elevate their running each week! Podcast Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 22 Feb 2024 | EP. 110 - How do you take a hill? How to take a hill both in training and in life. | 01:16:11 | |
In this week’s episode, Coach Sara explains how to run a hill - both literally and figuratively. How we show up for one thing is how we show up for everything. How do you run a hill? Do you show up the same way in life when a hill is placed on your path? This episode details the importance of hill running, how to run a strong hill and how to apply it to life. DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Inside Tracker - insidetracker.com PROMOCODE: SARAMPRO25 for 25% off your entire purchase | |||
| 07 Dec 2023 | EP. 100 - Peak Performance Principles with Ric Rojas | 01:28:40 | |
This week, we are thrilled to be joined by Ric Rojas! Ric is a retired elite distance runner, who among other achievements, held the 15K World Record, ran a 5,000m PR time of 13:39.92, and won multiple USATF National titles. Ric also won the Bolder Boulder 10K Memorial Day Road Race in 1979, beating out Frank Shorter in the inaugural year! Now, as a coach, he consistently yields results across the distance running spectrum, including Olympic Trials qualifiers, nationally ranked high school runners, and world-ranked masters runners. He is based out of Boulder, Colorado. Ric joins the Elevate Your Running Podcast to discuss many exciting topics that pertain to strong, fast running! We discussed…
We are grateful to Ric for spending his time with us for a very special episode #100. If you’d like to learn more from Ric, check out the resources below! https://www.ricrojasrunning.com/ https://www.instagram.com/ricrojasrunningtrack/ DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Downloadable and Custom Training Plans - for beginner and intermediate runners are NOW available! You can choose from base training, 5K,10K, Half, and Marathon distance programming options. DONATE TO THE PODCAST: If you gain value from our podcast each week, we invite you to consider donating to the work and production of the show through Spotify! We greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyerss_/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running | |||
| 13 Mar 2025 | EP. 165 - Can My Dog Run With Me? Essential Tips for Safe Running with Dr. RuthAnn Lobos | 01:11:23 | |
ATTENTION DOG OWNERS - This episode is for you! Have you ever wondered how to incorporate running into your dog’s movement routine? How to approach different seasons and different terrains? Dr. RuthAnn Lobos joins the podcast this week. She discusses the proper way to add running into your dog’s running schedule, and our furry friends are just like us! Learn about pre-run routines, recovery ideas, fueling, and the right way to introduce them to running and SO MUCH more. We also discuss the latest rehab ideas, including acupuncture! As a dog owner, I found this episode insightful! Share with your dog running friends and let’s keep our pace pales happy and healthy in our training! You can find Dr. RuthAnn Lobos on Instagram Buy the reflective dog collar through Amazon! Listen on: Apple Podcasts | Spotify | Youtube Music Connect with us: Elevateyourrunning and sayrahrunshappy The Elevate Coaching Team has 1:1 coaching spots open for spring and fall race season! If you love running and want to get better + faster at this sport, we’d love to have you join our team! You can find more information about our coaching packages at https://elevateyourrunning.com/virtual-coaching or email Sara at sara@elevateyourrunning.com If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Donate to the podcast! Get exclusive content, coaching advice, insight on Sara's training prepping to break 3 hours at the Chicago Marathon, and more through this link! PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order RNWY: Use Code Elevate15 for 15% off your order KETONE-IQ: Get your post-run recovery ketones here | |||
| 07 Sep 2023 | EP. 86 - 10 Tips to Qualify For the Boston Marathon & How to Know You’re Ready | 01:16:57 | |
With the Boston Marathon qualifying window closing in a few days, you may have already BQ’d - and if you have, you might be wondering what’s next. If you haven’t qualified, you may have your eyes set on racing Boston in 2025, perhaps by qualifying with a big race this Fall! No matter what your timeline looks like, this week’s episode is your guide to qualifying and making the most of the opportunity that awaits you! We breakdown how to backwards plan from your goal race to the present day, ensuring you can train strong and run fast. We also offer the following 10 tips to achieve your qualifying time:
We hope all of the information provided in this episode helps you to train smart and achieve your greatest goals in the coming months and years! Interested in learning more on the topics discussed in today’s episode? Check out past episodes of the podcast: Episode 25 - The Benefits of Easy Running & How it Will Make You Faster Episode 30 - The Key to Better Running Episode 50 - Training Like An Elite w/ Nell Rojas Episode 70 - Everything You Need to Know Now to PR in the Fall For more information on qualifying and registering for the Boston Marathon, go here: https://www.baa.org/races/boston-marathon/enter/registration Plus! Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Check out the Downloadable Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 06 Feb 2025 | EP. 160 - The Science of Iron & Ferritin: How They Impact Your Running with Registered Dietitian, Claire Shorenstein | 01:05:39 | |
Claire Shorenstein is a distance runner and board-certified Sports Dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level. In today’s episode, we talk about the importance of Iron and Ferritin for endurance athletes! We discuss: How these two vital biomarkers work together to create a strong athlete The difference between iron and ferritin How these biomarkers impact endurance running The red flags to look out for The potential Supplements to take and supplement timing General Food Guidance to ensure you’re consuming enough real food Claire Shorenstein (MS, RD, CSSD) is a distance runner and board-certified Sports Dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level. Through her virtual private practice, Eat for Endurance, she helps busy, active people learn how to fuel themselves for health and performance while navigating the challenges of everyday life. Claire also hosts The Eat for Endurance Podcast, which provides evidence-based guidance, inspiring athlete stories, and practical tips on various nutrition topics to fuel better, crush your endurance goals, and thrive as a human being. Check out Claire’s nutrition membership service, Fuel for Life Crew (https://www.eatforendurance.com/fuel-for-life-crew) and free nutrition downloads (https://www.eatforendurance.com/free-nutrition-resources) You can also connect with Claire online through her website and IG! Listen on: Apple Podcasts |Spotify |Youtube Music Connect with us: @Elevateyourrunning and@sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Dynamic Runner:SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear- ELEVATEYOURRUNNING for 20% off your order The Feed - $20 in Feed.com credit every quarter! | |||
| 20 Jun 2024 | EP. 127 - How to Get Back to Running Safely Post Partum with Dr. Christina Piron | 01:10:38 | |
In this week’s episode, Coach Sara is joined by Dr. Christina Piron. Dr. Piron is a Peditrian and we discuss how new moms can get back to running safely and feeling happy and healthy. Today’s episode discusses:
You can follow Dr. Piron on social media (IG) @mamadocnj DOWNLOAD A CUSTOM TRAINING PLAN: The Elevate Your Running Training Plans are now available. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Boulderthon Race Registration Promocode: SAYRAHRUNS20 Inside Tracker - insidetracker.com, promocode: SARAMPRO for 15% off your entire purchase Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 02 Jan 2025 | EP. 155 - How Aging Impacts Our Fueling Needs as Endurance Athletes with Sports Dietitian, Meghann Featherstun | 00:49:56 | |
Meghann Featherstun is back on the podcast this week! Meghann is here to help us understand how aging impacts our fueling needs by answering questions like: What are our biggest fears around aging and nutrition? How do our energy needs change as we get older? What is the most important macro to change? What are the benefits of increasing this macro? How much should we increase this macro per meal / daily? What does the recovery window time look like after workouts and long runs? Easy-to-consume nutrition ideas and easy-to-make recipes And more! Looking for more fueling guidance? Check out Episode 87 of the Elevate Your Running Podcast with Meghann - How to Fuel Your Way Through Training and Racing with Meghann Featherstun. Connect with Meghann online through her website and IG. Find her group training program here Find the sodium and hydration calculator here. Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter | |||
| 01 Feb 2022 | Ep. 1 - An Introduction to EYR | 00:45:12 | |
In this episode, Sara and Austin introduce themselves, how they met, and their shared love of running. We learn Sara's inspiration for beginning the Elevate Your Running brand, and the importance of of 'elevating' our lives, both through running and personal pursuits. The show concludes with a recap of Sara's recent Half-Marathon PR in Houston, and our upcoming trip to Mesa, Arizona for the Mesa Marathon on February 12th. We hope you enjoy this introductory episode to our podcast! We look forward to sharing information, inspiration, and relatability through new episode releases each Tuesday. For now, support the EYR podcast by liking, subscribing, and leaving a comment. Let's elevate together! | |||
| 05 Dec 2024 | EP. 151 - Faster as a Master Runner + Recovery Secrets with 2:56 Marathoner, Michelle Baxter | 01:01:36 | |
Michelle Baxter, also known as the Runners Plate on Instagram, ran her third sub 3 marathon at the age of 41 a few weeks ago in Indianapolis. In today’s episode, we talk about
And so much more! Listen on: Connect with us: Elevateyourrunning and sayrahrunshappy Connect with Michelle online through her website and IG If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. PARTNER DISCOUNTS AND LINKS: Connect with Sara on Instagram Connect with Elevate Your Running on Instagram Dynamic Runner: SAYRAHRUNSHAPPY for 10% off your subscription Inside Tracker - SARAMPRO for 15% off your entire purchase Blenders Eyewear - ELEVATEYOURRUNNING for 20% off your order Skratch Labs - 20% off with code Elevate24 The Feed - $20 in Feed.com credit every quarter Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order | |||
| 25 Apr 2024 | EP. 119 - 5 Things I Would Do If I Were Starting Over as a Runner | 01:08:27 | |
What is something you would do differently starting over as a new runner?! Coach Sara shares the 5 THINGS she would do differently, and how they are all great examples of what you can apply to your training today whether you’re a new or a seasoned runner. Sara also shares the one thing she wouldn’t change in her running. The fueling section is between 20:33 and 35:03 DOWNLOAD A CUSTOM TRAINING PLAN: Are you interested in leveling up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Looking to up-level your training without a coach?! The Elevate Your Running Training Plans and Custom Plans - for beginner and intermediate runners are NOW available from base, 5K,10K, Half, and Marathon distances. DONATE TO THE PODCAST: If you gain value from our podcast each week, I invite you to consider donating to the work and production of the show through Spotify! I greatly appreciate your support and listenership of the show, and look forward to providing more content, moving forward. LINKS: Elevate Your Running - https://elevateyourrunning.com/ Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Inside Tracker - insidetracker.com, promocode: SARAMPRO25 for 25% off your entire purchase | |||
| 31 Aug 2023 | EP. 85 - The Power of Planning & A Place For Spontaneity in Training! | 00:52:55 | |
Are you interested in leveling-up your running this year? You don’t need to work with a coach to show up to the start line prepared and confident! Check out Standard and Custom Training Plans by Elevate Your Running - for beginner and intermediate runners. You can choose from base training, 5K,10K, Half, and Marathon distance programming options. Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Thank you for listening to this week’s episode! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 15 Feb 2022 | Ep. 4- Keys to Progression: Mesa Recap | 00:32:40 | |
Our final episode from Mesa, Arizona; we do a full recap of Sara's 3rd full Marathon, and her PR performance! Our deep dive into the race ultimately leads to a discussion on progression, and how we can continue to pursue progressively challenging goals. We conclude by looking ahead to what's next for both of us, and what goals we have our sights set on! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 https://www.austinmyers.org | |||
| 06 Jul 2023 | EP. 77 - Lifting For Runners | What You Need to Know | 00:56:58 | |
There are countless benefits that strength training has to offer for both general health and performance. This week’s episode explains why you should lift weights as a runner, and tips for making ‘more’ training fit into your weekly schedule. Key discussion points include:
Like all areas of fitness, there is no ‘one size fits all’ approach to strength training. So whether you’re starting from the beginning or building on a strong base of lifting experience, you must be prepared to experiment for the best results over time. In this practice, you will see the payoff in performance, injury resilience, and functional abilities as an athlete. Listen, learn, and apply to elevate your running through strength training! Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 11 Jul 2024 | EP. 130 - Conquering the Marathon: 6 Key Differences from the Half Marathon You NEED to Know | 00:46:15 | |
In today's episode, Sara shares how to conquer the marathon and the key differences you need to know if you're transitioning from running half marathons to marathons. Today's episode covers:
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| 15 Jun 2023 | EP. 73 - 5 Steps for Achieving Your Running Goals | 01:03:21 | |
Goals are great, but they’re nothing without the right plan to achieve them. Today’s episode is intended to give you the roadmap to training for (and accomplishing) your Fall or end of year running goals! In 5 simple steps, you will gain more clarity for the outcome you hope to achieve, as well as the actions you should take in training. The steps for success include:
Through the lens of athlete and coach, we explain the importance of each step - and how you can take big action for an even greater achievement! Enjoy this episode? Let us know by sharing your goals with us, so we can best support you with future podcasts and social media content! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life. We hope this show fills you with joy and encouragement to show up as the best version of yourself each run and each day. If you enjoy the show, be sure to leave a review (and maybe even share with a friend) as this helps the podcast grow and reach more runners, like yourself! Podcast Resources: Elevate Your Running - https://elevateyourrunning.com/ The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/ Connect w/ Austin - https://www.instagram.com/austinmyers12/ – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 17 May 2022 | EP. 18 - How To Elevate Your Marathon Performance | 00:49:05 | |
In this week’s show, we discuss a crucial component in achieving your greatest running goals. How simulating race-day as closely as possible in your preparation can yield great returns, and the importance of planning, executing, and reflecting throughout a training cycle. Hear of Austin’s documentation towards his final long-run of Marathon prep, and how the implementation of a carb-loading strategy has allowed him to hone in his approach, in preparation for the Buffalo Marathon on May 29th! Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 03 Nov 2022 | EP. 41 - The Most Important Factors in Adaptation as an Athlete | 00:46:51 | |
As runners and athletes, we train for adaptation. It’s our ability to adapt that allows us to run faster, farther, and stronger. The issue is that adaptation is not easily achieved. To achieve this overarching goal, we must first understand which factors provide us with the best return on investment. Today’s episode is a discussion on growth and development and the most impactful areas of your training to maximize if you hope to set a PR in the near future. We discuss the following factors in detail:
Each of these areas is essential in your capacity for progression in running. Additionally, these factors can also serve as a way to self-assess whether you’re in a promising position for development, at this point of your running career and life. Apply these three pillars of adaptation to your training approach and mindset and see how they can positively impact your running! If you enjoyed this, or any past episode of the podcast, like and subscribe through your preferred listening platform. Also, make sure to connect with us on social, through the below resource links. We look forward to hearing from you! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 14 Jun 2022 | EP. 22 - Strategies to Move Forward & Run Your Best Race | 00:48:10 | |
This week, we’re discussing clarity and its role in goal-setting and the pursuit of increased levels of achievement! Whether you’re driven towards a race on the calendar, or a lifetime ambition, there are universal principles that must be understood and prioritized, for continued growth. Throughout our discussion, we address the sacrifices that achievement requires. How to identify process-oriented goals, and build habits towards lasting success, no matter your current goals. Listen for why it’s so crucial to understand what you don’t want, just as much as what you do; and how today’s work will be invaluable to the person that you’re becoming. If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Resources: Episode #2 - The Great Resignation https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 24 Nov 2022 | EP. 44 - What You Need to Know About the Mind | 01:01:41 | |
Do you often feel like running is more of a mental obstacle than a physical one? Athletes of all experience and ability levels struggle with a similar issue: Overcoming the voice in their heads that says they can’t. Today, our conversation addresses the common challenges of the inner dialogue, and how we can push negativity to the sidelines, in favor of a more positive outlook that is grounded in gratitude and excitement for our chosen sport! Some of our key discussion topics include:
The mind is trainable! And we believe that awareness and the willingness to address these challenges, which are faced by all athletes (and people), will ultimately enhance your quality of performance and enjoyment throughout the process. If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: | |||
| 07 Jun 2022 | EP. 21 - Sub-3 Marathoning & Envisioning Success | 00:47:19 | |
In this week’s episode, we discuss Sub-3 Marathoning, and Austin’s recap of the Buffalo Marathon, where he ran a personal best of 2:58:13. Hear about the days leading into the race, key moments on the course, and the emotions that accompanied the accomplishment of this goal! For all, our encouragement is that you set big, audacious goals, envision success, and commit to the process that moves you closer and closer to the realization of your dream. In this way, running is life. We have the opportunity to create our own opportunities and pursue our individual path to success! If you enjoyed this episode, connect with us through social media, and send your Elevated Moments to elevateyourrunningpodcast@gmail.com, so that we can share on an upcoming episode! Also, be sure to review and subscribe to support the show! Have a great week! Also, if you’re looking to elevate your running in the summer temperatures, follow this link (https://mailchi.mp/3ff1a53c0c98/0lwcm5fd29) to watch our free webinar, where you’ll learn…
Resources: https://elevateyourrunning.com www.instagram.com/sayrahrunshappy www.instagram.com/austinmyers12 – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||
| 19 Jan 2023 | EP. 52 - What it Takes to Be "Race Ready" & How to Understand Your Race Potential | 01:30:49 | |
The questions you asked were answered! Sara and Austin address a great list of questions from our listeners to help you run stronger and happier in the coming season. Some of the primary topics discussed in this episode include:
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Resources: – Track: Chicago — Jey Co [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/MNbfbvZR10A Free Download / Stream: https://alplus.io/chicago | |||