Episode 65 is LIVE!
End of Year Reflections and The Marathon Commitment: What You Really Need to Know
Marathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full.
In this episode of the Up and Running Podcast, Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not just the miles, but the time, the energy, the recovery, and the mental bandwidth. She unpacks what it really means to say “yes” to a marathon, why smaller races like 5Ks deserve way more respect, and how rest isn’t a weakness; it’s a requirement for long-term progress.
This conversation is an invitation to reflect. On your goals. On your current season of life. And on whether the commitments you’re making align with the runner (and human) you want to be.
A Few Takeaways Include:
The level of training that you have to put in to prepare for a marathon is intense.
When signing up for a marathon, you're committing to a lot of different things.
The real accomplishment of running a marathon isn't actually running the marathon.
Rest is essential for sustaining fitness and performance.
Sometimes doing less allows you to do more in the long run.
You need to take a break if you need it, especially during busy seasons.
The excitement of running comes from the process of training, not just the race day.
You can't just sign up for a marathon without considering the logistics.
Having a supportive community can make a significant difference in your running journey.
Calls to Action:
Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule
All content for The Up & Running Podcast is the property of The Personalized Running Doc and is served directly from their servers
with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
Episode 65 is LIVE!
End of Year Reflections and The Marathon Commitment: What You Really Need to Know
Marathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full.
In this episode of the Up and Running Podcast, Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not just the miles, but the time, the energy, the recovery, and the mental bandwidth. She unpacks what it really means to say “yes” to a marathon, why smaller races like 5Ks deserve way more respect, and how rest isn’t a weakness; it’s a requirement for long-term progress.
This conversation is an invitation to reflect. On your goals. On your current season of life. And on whether the commitments you’re making align with the runner (and human) you want to be.
A Few Takeaways Include:
The level of training that you have to put in to prepare for a marathon is intense.
When signing up for a marathon, you're committing to a lot of different things.
The real accomplishment of running a marathon isn't actually running the marathon.
Rest is essential for sustaining fitness and performance.
Sometimes doing less allows you to do more in the long run.
You need to take a break if you need it, especially during busy seasons.
The excitement of running comes from the process of training, not just the race day.
You can't just sign up for a marathon without considering the logistics.
Having a supportive community can make a significant difference in your running journey.
Calls to Action:
Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule
Episode 58: Carb Loading 101- Fueling Up for Peak Performance
The Up & Running Podcast
5 months ago
Episode 58: Carb Loading 101- Fueling Up for Peak Performance
Episode 58 is LIVE!
Carb Loading 101 — Fueling Up for Peak Performance
If you’ve ever wondered how to properly carb load before a race (or assumed it just meant a giant bowl of pasta the night before) this episode breaks down the science, strategy, and real-life examples you can apply right away.
In this episode, Coach Lauren explains:
What carb loading really is (and isn’t)
Why it matters for races >90 minutes
How much you actually need based on your body weight and training status
The science of glycogen storage and glucose metabolism
Easy tips to boost carb intake without feeling stuffed
Realistic, digestible meal examples using everyday foods
Sample Carb Load Plans
Here’s a practical breakdown of what a carb load looks like for race week using real food:
450g Carb Load (for 55–60 kg athlete or Beginner Athletes &/or Beginners to Carb Loading):
Breakfast (~100g)
1 bagel with peanut butter
1 banana
1 cup orange juice
Snack (~50g)
1 cup sweetened applesauce
Lunch (~100g)
1 whole PB&J or turkey sandwich
1 large baked potato
Snack (~50g)
½ cup raisins
Dinner (~100g)
2 cups cooked rice or pasta
Baked chicken breast
1/2 cup of cooked veg or small side salad
Evening Snack (~50g)
2 servings of candy (e.g., Swedish Fish, gummy bears)
600g Carb Load (for 70–75 kg athlete or Intermediate/ Advanced Athletes familiar with Carb Loading):
Breakfast (~100g)
1 bagel with peanut butter
1 banana
1 cup orange juice
Morning Snack (~100g)
1 cup sweetened applesauce
1 16 oz bottle of soda
Lunch (~125g)
1 PB&J or turkey sandwich
1 large baked potato
1 bottle sports drink
Afternoon Snack (~125g)
½ cup raisins
2 slices white bread with 2 tbsp preserves
Dinner (~100g)
2 cups cooked rice or pasta
Baked chicken breast
Evening Snack (~50g)
2 servings of candy
Pro Tip: Carb loading works best when paired with a taper and familiar, low-fiber foods. Use liquid carbs to keep intake high without feeling overly full.
——————
Enjoying the podcast? Please take a minute to rate and review the show — it helps us reach more runners like you!
Found this helpful? Share this episode with a teammate or training partner who’s gearing up for their next race!
Want 1:1 guidance for your fueling or training? Schedule your FREE Discovery Call thepersonalizedrunningdoc.com/schedule
Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs!
Listen now on Apple Podcasts and Spotify!
The Up & Running Podcast
Episode 65 is LIVE!
End of Year Reflections and The Marathon Commitment: What You Really Need to Know
Marathon training season has a way of sneaking up on us especially at the end of the year, when motivation is high and life is already full.
In this episode of the Up and Running Podcast, Dr. Lauren takes a step back to talk honestly about what marathon training actually asks of you. Not just the miles, but the time, the energy, the recovery, and the mental bandwidth. She unpacks what it really means to say “yes” to a marathon, why smaller races like 5Ks deserve way more respect, and how rest isn’t a weakness; it’s a requirement for long-term progress.
This conversation is an invitation to reflect. On your goals. On your current season of life. And on whether the commitments you’re making align with the runner (and human) you want to be.
A Few Takeaways Include:
The level of training that you have to put in to prepare for a marathon is intense.
When signing up for a marathon, you're committing to a lot of different things.
The real accomplishment of running a marathon isn't actually running the marathon.
Rest is essential for sustaining fitness and performance.
Sometimes doing less allows you to do more in the long run.
You need to take a break if you need it, especially during busy seasons.
The excitement of running comes from the process of training, not just the race day.
You can't just sign up for a marathon without considering the logistics.
Having a supportive community can make a significant difference in your running journey.
Calls to Action:
Rate & Review the Podcast — it helps more runners find these stories and insights
Share this episode with a teammate, friend, or coach!
Looking for personalized coaching or injury support? thepersonalizedrunningdoc.com/schedule
