The Elevate Your Running Podcast

EP. 117 - 6 Ways to Have Your Best Running Era

11 Apr 2024

Contributed by Lukas

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 Run...

EP. 116 - The Art of Creating a Strong Mindset with Sport Psychology Coach, Emily Saul

04 Apr 2024

Contributed by Lukas

Emily Saul, a sports psychologist coach, helps break down the mindset of an athlete during the taper process, race morning, during the race and tools ...

EP. 115 - Your Guide to the Boston Marathon Race Weekend (and Tips if You’re on the Cusp to Qualify!)

28 Mar 2024

Contributed by Lukas

Coach Sara is a 6x Boston Qualifier and ran the Boston Marathon twice in the last three years. She has coached dozens of athletes who have run from H...

EP. 114 - Top Strategies on How to Overcome Seasons of Injury and How to Start Stacking Healthy Training Cycles!

21 Mar 2024

Contributed by Lukas

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 spea...

EP. 113 - 6 Strategies to Prevent Hitting the Wall in Your Next Marathon

14 Mar 2024

Contributed by Lukas

PODCAST DESCRIPTION: Do you find your pace significantly decreasing during the marathon? Maybe it’s a sudden, onset of 30 - 60 seconds slower per m...

EP. 112 - Why the 10k Distance is the Best Distance to Race (REPLAY)

07 Mar 2024

Contributed by Lukas

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 distan...

EP. 111 - 3 Ways to Determine Pace + Intensity

29 Feb 2024

Contributed by Lukas

In this episode, Sara shares three ways to determine pace and intensity. Heartrate Training Pace Calculations Effort Style Running How to fee...

EP. 110 - How do you take a hill? How to take a hill both in training and in life.

22 Feb 2024

Contributed by Lukas

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 ...

EP. 109 - What’s Normal, What’s Not Normal After Running Your Goal Race

15 Feb 2024

Contributed by Lukas

It’s another “What’s Normal, What’s Not Normal” edition.  Do you have the Marathon Blues after a big training cycle? Or, do you find it tou...

EP. 108 - Olympic Marathon Trials Recap + Your Running and Training Questions Answered, Winter 2024, Part 2

08 Feb 2024

Contributed by Lukas

Your Running and Training Questions answered by Coach Sara. We deep dive together on How to Strength Train without Equipment Food / Water Timing B...

EP. 107 - Your Running & Training Questions Answered, Winter 2024, Part 1

01 Feb 2024

Contributed by Lukas

Coach Sara answers your running and training questions. In this week’s episode, she discusses:  Why improvement isn’t immediately felt in runni...

EP. 106 - How to Develop a Racing Skill Set in 2024

25 Jan 2024

Contributed by Lukas

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 ...

EP. 105 - 8 Ways to Improve Your Long Run (bonus: Houston Race Weekend Recap)

18 Jan 2024

Contributed by Lukas

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 resista...

EP. 104 - Strategies for Stronger, Faster Running in the New Year

11 Jan 2024

Contributed by Lukas

The opportunity for stronger, faster running is available to us all. With an understanding of key adaptation principles, as well as the strategies whi...

EP. 103 - Winter Running & Tips on Staying Motivated

04 Jan 2024

Contributed by Lukas

This week, we breakdown all you need to know about training in the winter, and how to maximize a pivotal, yet challenging point of your running season...

Half-Marathon Tips for Your Next Race | Elevate Your Running

28 Dec 2023

Contributed by Lukas

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 ...

EP. 102 - Running Resolutions & Goal Setting for the New Year

21 Dec 2023

Contributed by Lukas

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 pivota...

EP. 101 - Mindset Tools to Overcome a Tough Race

14 Dec 2023

Contributed by Lukas

In this week’s episode, we discuss mindset tools to help you overcome a disappointing result.  Falling short of your goals, specifically on race d...

EP. 100 - Peak Performance Principles with Ric Rojas

07 Dec 2023

Contributed by Lukas

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,...

EP. 99 - 6 Ways You Can be a Stronger Runner Without Going to the Gym

30 Nov 2023

Contributed by Lukas

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 fitt...

EP. 98 - Make Running More Fun With These 8 Tips

23 Nov 2023

Contributed by Lukas

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...

EP. 97 - You Raced & Recovered From Your Goal Race… Now What? | A Guide to Off-Season Training

16 Nov 2023

Contributed by Lukas

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 e...

EP. 96 - The Benefits of Training & Racing the 10K & Why It’s the Distance You Should be Racing

09 Nov 2023

Contributed by Lukas

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 you...

EP. 95 - Mind & Body Strategies for Maximizing Your Race Potential

02 Nov 2023

Contributed by Lukas

In this episode, we offer 4 practices to help you make the most of each day preceding a big race (or training session). From the essentials of rest ...

EP. 94 - Overcoming Injury to Race the Berlin Marathon | Matty K.

26 Oct 2023

Contributed by Lukas

Matt Karl (@mattykruns) joins the podcast to talk about his most recent world major, the Berlin Marathon, and his story of overcoming injury to set a ...

EP. 93 - How to Know Your Training is Working (Even When it Doesn’t Feel Like it)

19 Oct 2023

Contributed by Lukas

Progress shouldn't always be measured on paper. Sometimes, you need to look for other indicators that you’re doing the right things! This week,...

EP. 92 - 5K Race Strategies & Travel Tips For A Major Marathon

13 Oct 2023

Contributed by Lukas

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 ...

EP. 91 - Racing & Training Insights From Major Marathons

12 Oct 2023

Contributed by Lukas

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...

EP. 90 - Chicago Marathon Weekend Preview Guide

03 Oct 2023

Contributed by Lukas

Major marathons can be tough to navigate; fortunately, the right resources and information can help reduce any unneeded stress surrounding your race w...

EP. 89 - The Tempo Run & How it Benefits Your Training!

28 Sep 2023

Contributed by Lukas

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 ath...

EP. 88 - What's Normal, What's Not Normal in TAPER?!

21 Sep 2023

Contributed by Lukas

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 a...

EP. 87 - How to Fuel Your Way Through Training & Racing with Meghann Featherstun

14 Sep 2023

Contributed by Lukas

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 choic...

EP. 86 - 10 Tips to Qualify For the Boston Marathon & How to Know You’re Ready

07 Sep 2023

Contributed by Lukas

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....

EP. 85 - The Power of Planning & A Place For Spontaneity in Training!

31 Aug 2023

Contributed by Lukas

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! ...

EP. 84 - Mindset Tips & Takeaways | The Leadville Trail 100 Run

24 Aug 2023

Contributed by Lukas

A 100 mile race can apply to all other aspects of running and life. Today’s episode is about the takeaways of this year’s running of the Leadville...

EP. 83 - What’s Normal and Not Normal During Training?!

18 Aug 2023

Contributed by Lukas

There’s a lot to learn about training - and often, the only way to understand what is “normal” and “not normal” is through trial-and-error. ...

EP. 81 - Your Running & Training Questions, Answered!

03 Aug 2023

Contributed by Lukas

This week, we answer the most asked questions in the world of running and mindset! In order, we discuss the following: If you are just starting or ...

EP. 80 - How to Adapt to the Heat | Make the Most of Summer Training

27 Jul 2023

Contributed by Lukas

Training in the heat, for many, is unavoidable in the summer. Fortunately, there are numerous benefits to the stimulus provided by these conditions. ...

EP. 79 - Back to Basics | Key Components Missing From Your Training

20 Jul 2023

Contributed by Lukas

This week’s episode features the components you don’t want to overlook any longer! There’s so much to consider in training, so as athletes, we...

EP. 78 - Major Marathons | How to Qualify, Prepare, & Run a Strong Race

13 Jul 2023

Contributed by Lukas

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 ...

EP. 77 - Lifting For Runners | What You Need to Know

06 Jul 2023

Contributed by Lukas

There are countless benefits that strength training has to offer for both general health and performance. This week’s episode explains why you shoul...

EP. 76 - Can Runners Have Quality AND Quantity in Training?

29 Jun 2023

Contributed by Lukas

For many runners, high mileage and quality don’t often blend well. Today’s episode is a discussion around why that is the case, and how you can co...

EP. 75 - Hydration: The Secret Weapon You’re Missing

23 Jun 2023

Contributed by Lukas

With longer days come warmer days, and the possibility that your running (and life) may be hindered by the heat. To combat conditions of the summer mo...

EP. 74 - Running Towards Urgency | Supporting @aliontherun1 (Ali Feller)

22 Jun 2023

Contributed by Lukas

Today’s episode is about choice. The choice to live with urgency, run with passion, and leave nothing for tomorrow.  We discuss the bravery of Ali...

EP. 73 - 5 Steps for Achieving Your Running Goals

15 Jun 2023

Contributed by Lukas

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 (...

EP. 72 - The Benefits of Consistency & How to be More Disciplined

08 Jun 2023

Contributed by Lukas

Consistency is one rule that will ensure success in running and life. It has a compounding effect, where today's investments offer an accumulating...

EP. 71 - Run Stronger & Perform Better | The "Push" and "Pull" of Training

01 Jun 2023

Contributed by Lukas

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 ...

EP. 70 - Everything You Need to Know Now to PR in the Fall

25 May 2023

Contributed by Lukas

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...

EP. 69 - Peak Performance Strategies For Achieving Your Full Potential

18 May 2023

Contributed by Lukas

How much can be achieved if we truly set our minds to the work of improvement and performance? Let this episode serve as a guide for establishing impo...

EP. 68 - The Benefits of Hill Training & How it Will Make You Stronger

11 May 2023

Contributed by Lukas

Today’s episode combines both the practical benefits and applications of hill training, with the more mindset-centered metaphor of ‘running the hi...

EP. 67 - Boston Marathon Recap: Everything You Need to Know

04 May 2023

Contributed by Lukas

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...

EP. 66 - You Just Ran A Marathon… Now What? How to Train in the "Off-Season"

27 Apr 2023

Contributed by Lukas

Whether you recently ran a race or have a Fall race on the calendar, many athletes enter the summer months in an ‘in-between’ place of training. F...

EP. 65 - Mental Health & Training: How to Empower Your Life Through Running

20 Apr 2023

Contributed by Lukas

We become fooled into believing that progress (and happiness) is linear - both in running and life. When you’re experiencing a ‘high’ or extende...

EP. 64 - How to Continue Running When Motivation Changes & Preparing For a Late Race Start

13 Apr 2023

Contributed by Lukas

For many athletes, late race starts can present a serious issue, and in some of the world's best marathons, such as the Boston Marathon, you may b...

EP. 63 - 5 Things to Think About Before Hiring a Running Coach

06 Apr 2023

Contributed by Lukas

Everyone can benefit from partnering with a running coach. And yet, many people believe they either don’t need a coach, or don’t deserve to work w...

EP. 62 - Chasing Big Goals, Rest Days, & Taper Tantrums

30 Mar 2023

Contributed by Lukas

Big goals are scary! And that’s exactly why we need to pursue them. This episode dives into the path of inevitable ups and downs found through goal ...

EP. 61 - Tune Ups, Nutrition, & Race Day Tips

23 Mar 2023

Contributed by Lukas

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 tun...

EP. 60 - Benefits of Doubling Down on Recovery

16 Mar 2023

Contributed by Lukas

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 rea...

EP. 59 - Growing as a Runner & Content Creator | Matt Karl

09 Mar 2023

Contributed by Lukas

Matt Karl, known on social media as @MattyKRuns, is a runner, content creator, and run coach. He is also a testament to the truth that passion and har...

EP. 58 - 10-Minute Message | The “Boredom” of Consistency

02 Mar 2023

Contributed by Lukas

Time IS on your side! Enjoy a short, solo episode where Sara shares a message on the value of consistency and how the seemingly ‘boring’ actions c...

EP. 57 - Why Heart Rate Training? | Running Explained w/ Elisabeth Scott

23 Feb 2023

Contributed by Lukas

Heart rate training is a “buzz” topic in the running community (and for good reason), but why must it be so hard for every day athletes to underst...

EP. 56 - 3 Steps to Better Performance

16 Feb 2023

Contributed by Lukas

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 yo...

EP. 55 - Running 102 Miles | The Power of Community

09 Feb 2023

Contributed by Lukas

What can be gained over the course of 100+ miles, and what needs to be sacrificed to find out? Today’s episode is a full recap of Austin’s first 1...

EP. 54 - 6 Lessons Learned as a Runner

02 Feb 2023

Contributed by Lukas

What has running taught you? How have you grown as a result of your running experience? In this week’s episode, we share 6 life lessons that we have...

EP. 53 - Strength Running for Injury Prevention | Jason Fitzgerald

26 Jan 2023

Contributed by Lukas

Is strength the key to better running? Today’s guest is Jason Fitzgerald, the founder of the Strength Running podcast, video channel, and coaching s...

EP. 52 - What it Takes to Be "Race Ready" & How to Understand Your Race Potential

19 Jan 2023

Contributed by Lukas

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 th...

EP. 51 - Running Burnout: Fact or Fiction?

12 Jan 2023

Contributed by Lukas

Have you ever felt burnt out in running or life? How do you combat low motivation? This episode addresses the symptoms of burnout and the compounding ...

EP. 50 - Nell Rojas | Training Like An Elite

05 Jan 2023

Contributed by Lukas

Nell Rojas is an American elite marathon runner for Nike, coach, and business owner for Rojas Running. She joins EYR to discuss key aspects of her bac...

EP. 49 - 3 Ideas for a Stronger Year (and life)

29 Dec 2022

Contributed by Lukas

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 s...

EP. 48 - The Workout You’re Not Doing & Visualization Tips

22 Dec 2022

Contributed by Lukas

Preparation is a requisite for successful performance - from training sessions to race day. This episode is all about the little things that make a bi...

EP. 47 - Mindset Tips For Stronger Running | Dr. Justin Ross

15 Dec 2022

Contributed by Lukas

Dr. Justin Ross is a clinical psychologist specializing in athlete mental health and performance psychology. He joins us to discuss key tips and impor...

EP. 46 - 4 Reasons You're Not Getting Faster

08 Dec 2022

Contributed by Lukas

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 ...

EP. 45 - Goal-Setting: Everything You Need to Know

01 Dec 2022

Contributed by Lukas

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...

EP. 44 - What You Need to Know About the Mind

24 Nov 2022

Contributed by Lukas

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...

EP. 43 - How to Make the Most of Base Building for Runners

17 Nov 2022

Contributed by Lukas

Do you know the ‘x-factor’ for better running? The key that will unlock greater levels of performance and longevity in the sport? If not, today’...

EP. 42 - How to Find Strength in Struggle | New York City Marathon

10 Nov 2022

Contributed by Lukas

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 ...

EP. 41 - The Most Important Factors in Adaptation as an Athlete

03 Nov 2022

Contributed by Lukas

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 a...

EP. 40 - Running is Always the Answer | Maddie Maher

27 Oct 2022

Contributed by Lukas

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 th...

EP. 39 - The Truth About Running

20 Oct 2022

Contributed by Lukas

Following our most recent episode, Lessons Learned from Marathon Running, we asked our listeners to share their most valuable lessons gained through r...

EP. 38 - Lessons You Need to Learn Through Marathon Running

13 Oct 2022

Contributed by Lukas

Marathon running requires a great deal of us. It’s mentally and physically demanding, but that’s why we love it! The challenge and possibility of ...

EP. 37 - Everything You Need to Know For Your Next Taper

06 Oct 2022

Contributed by Lukas

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 an...

EP. 36 - Proven Ways to Build Endurance

29 Sep 2022

Contributed by Lukas

In this episode of the podcast, we discuss both the systematic and practical approaches to developing your capacity for endurance. Whether it be a sho...

EP. 35 - Things We Probably SHOULD Have Known Before Signing Up For A Marathon

22 Sep 2022

Contributed by Lukas

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! Runni...

EP. 34 - Casting Votes In Favor of Safety

13 Sep 2022

Contributed by Lukas

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 ...

Why We Left Our Careers & What Happened Next

06 Sep 2022

Contributed by Lukas

This week, we’re turning back the clock to Episode 2, where we discuss our experiences in leaving a safe career to pursue the great unknown. Learn t...

EP. 33 - Avoid These Running Traps!

30 Aug 2022

Contributed by Lukas

In this episode of the podcast, we (Sara & Austin) discuss common areas of struggle for runners of all skill levels! These mistakes present themse...

EP. 32 - Tips to Overcome Irregularity, Inconsistency, & Injury in Your Training

23 Aug 2022

Contributed by Lukas

This episode is full of applicable insights to maximize your training (and life) by proactively combatting the factors that limit you. We discuss thes...

EP. 31 - Training Hacks to Help You PR Your Next Race

16 Aug 2022

Contributed by Lukas

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 perfor...

EP. 30 - The Key to Better Running w/ Jason Fitzgerald

09 Aug 2022

Contributed by Lukas

In today’s episode, we welcome special guest Jason Fitzgerald, the founder of the Strength Running website, video channel, and podcast! Our discussi...

EP. 29 - Gratitude in Running & Life w/ Chad Higgins

02 Aug 2022

Contributed by Lukas

In today’s episode, we welcome special guest Chad Higgins! Chad is a father of 4, an avid runner, brand ambassador (The Feed & HydraPak), and co...

EP. 28 - Top Running Myths Debunked

26 Jul 2022

Contributed by Lukas

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 perspectiv...

EP. 27 - Running for Joy, Community, & Sushi w/ Guest Jonathan Levitt

19 Jul 2022

Contributed by Lukas

We’re pleased to be joined by Jonathan Levitt for this week’s episode! Jonathan is the host of the For The Long Run podcast, as well as a Senior S...

EP. 26 - 3 Ways That You May Be Messing Up Your Workouts

12 Jul 2022

Contributed by Lukas

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 hi...

EP. 25 - The Benefits of Easy Running & How it Will Make You Faster

05 Jul 2022

Contributed by Lukas

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’...

EP. 24 - Training Your Mind & Assuming the Role of Hero

28 Jun 2022

Contributed by Lukas

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 y...

EP. 23 - You Are Not Your Results: Grandma's Race Weekend

21 Jun 2022

Contributed by Lukas

In this week’s episode of the show, we recap Sara’s race at the Grandma’s Half-Marathon, and her goal of running a Sub-90 minute half-marathon. ...

EP. 22 - Strategies to Move Forward & Run Your Best Race

14 Jun 2022

Contributed by Lukas

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...

EP. 21 - Sub-3 Marathoning & Envisioning Success

07 Jun 2022

Contributed by Lukas

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 ab...

EP. 20 - Running Truths & Why They Matter to You

31 May 2022

Contributed by Lukas

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 e...

EP. 19 - Why it's Crucial to Start Now

24 May 2022

Contributed by Lukas

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 ...