RUNWITHALLI LIVE

On this special episode of RUNWITHALLI LIVE, Coach Alli sits down with professional runner Rachael Rudel for an honest conversation about her breakthrough year in running, balancing professional competition with a full-time career, changing the way she trains and fuels, prioritizing mental health, and learning what it means to pursue big goals while still building a full life outside of the sport.Rachael works full-time in tech while competing professionally. After connecting with coach David Roche earlier this year, her training approach changed significantly. She went from relatively low mileage with multiple hard workouts and frequent racing to higher volume, more consistency, fewer all-out sessions, doubles, cross-training, and a more intentional approach to when and how she races.BUT, some of the biggest changes have happened outside of the workouts.FUELING MORE & REBUILDING HER RELATIONSHIP WITH FOODRachael vulnerably opens up about being diagnosed with celiac disease at a young age and how trying to manage her health eventually contributed to restrictive behaviors and an eating disorder. She shares how her relationship with food has evolved and why fueling MORE, including increasing carbohydrates, has become an important part of supporting the athlete she is today.The conversation is an important reminder that performance nutrition isn’t simply about what makes you faster. It’s also about supporting your health, recovery, training, and relationship with food along the way!And yes. We get into her homemade gluten-free sourdough, too. She still owes me her recipe! 😂BALANCING A FULL-TIME CAREER WITH PROFESSIONAL RUNNINGRachael isn’t only training and racing at an incredibly high level. She’s doing it while working full-time! It's POSSIBLE, friends! She talks about early mornings, doubles, traveling to races, managing work demands, and why effort-based training helps her adapt to how she actually feels on a given day.We also discuss something ambitious athletes can easily overlook. I emphasize this a lot to my athletes, too! Stress is stress. Training, racing, work, travel, and life all demand a lot from the body. Rachael shares how she has become more intentional about recovery and recognizing when her body is asking her to stop.CHASING BIG GOALS WITHOUT MAKING RUNNING YOUR IDENTITYOne of my favorite parts of this conversation comes when Rachael talks about the work she was doing long before this breakthrough season. For years, she was working on her mental health, building a career, investing in her relationships and community, and learning that running is something she does and isn’t who she is. That foundation has helped shape the athlete we’re seeing today, and I absolutely love this and Rachael's openness to sharing this and more. She openly shares with me more about the distances that scare her, why the 5K makes her nervous, what intimidates her about eventually racing a marathon, and why she and David are focusing on developing her speed before moving up in distance. Even with the podiums and professional racing opportunities, she says she’d still wake up and run if all of that disappeared! AH-MAZINGGG!She genuinely loves the sport, and Rachael’s energy is absolutely contagious. I cannot wait to meet her in person in NYC around the marathon, where she’ll be racing the Abbott Dash to the Finish Line 5K in NYC next month! She is such a genuine person, super kind, funny, optimistic, and full of an unmatched energy that you can’t help but feel. I’m so excited to see what she does next!EPISODE TIMESTAMPS00:00 — Welcome to RUNWITHALLI LIVE & meet Rachael Rudel01:13 — Balancing professional running with a full-time career01:47 — Rachael’s career in tech & what she does outside of running02:58 — From running for fun to competing professionally03:19 — Deciding to see how good she could become03:36 — Beginning to work with coach David Roche04:19 — Why David told Rachael he could “redevelop” her as an athlete05:50 — How Rachael used to train: three hard workouts & lower mileage06:53 — Racing frequently without much strategy or recovery07:10 — The major changes to Rachael’s training07:38 — Nearly doubling her mileage, adding doubles & keeping cross-training09:03 — Why individualized coaching matters10:05 — Consistency, quality training & trusting the process10:40 — Eating more and fueling more during training11:08 — Carbohydrates, female athletes & fueling for performance12:16 — Rachael opens up about her history with celiac disease13:05 — Her complicated relationship with carbohydrates13:50 — How fear around food contributed to disordered eating14:56 — When trying to “get healthy” became unhealthy15:30 — Rebuilding her relationship with food15:51 — Moving away from restrictive nutrition messaging17:23 — Burgers, food freedom & pre-race choices18:09 — Traveling with celiac disease18:18 — Homemade gluten-free sourdough 19:21 — How much gluten-free options have changed over the years20:06 — Why she started making her own bread21:54 — Success after winning the 20K & navigating what comes next23:00 — Balancing running success with the demands of everyday life25:01 — Why Rachael uses effort-based workouts25:53 — Work stress, training stress & why MORE isn’t always better26:19 — What racing hard actually takes out of the body26:46 — The B.A.A. 10K & realizing she may have raced one too many times27:46 — When her body finally told her: STOP28:10 — Why the 5K terrifies Rachael28:37 — Does she actually WANT to run a marathon? 28:59 — What scares her most about 26.229:29 — Marathon times, expectations & the OTQ31:09 — What Rachael learned from racing the 20K distance31:16 — Her “David debut” races32:43 — Why her eventual marathon debut needs to be HILLY33:00 — Developing speed before moving up to the marathon33:32 — Wanting to keep racing shorter distances even after moving up34:10 — 5K vs. 10K vs. 20K: different kinds of race-day pain35:04 — What has REALLY shaped Rachael’s success35:23 — Mental health & separating sport from identity35:39 — The importance of community36:18 — How having a coach and teammates has changed her running37:19 — Building a full life outside of the sport37:41 — Finding the people who genuinely support you38:35 — Would Rachael still run without podiums, races or pro status?39:07 — Waking up at 4 AM, doubles & why she’d do it anyway39:47 — Why Rachael genuinely loves running39:57 — Running as “coffee dates” with friends40:58 — Trail running as Rachael’s happy place41:19 — What she’s most excited about for the Trials41:30 — Returning to the track & taking on the 10K41:53 — Why Rachael said YES to RUNWITHALLI LIVE43:52 — Closing thoughts & what’s aheadTAKEAWAYRachael’s story reminds us that breakthroughs rarely come from ONE magical workout, race, or change. Her growth has included training differently, fueling more, trusting her coach, recovering intentionally, taking care of her mental health, building a career, surrounding herself with people she loves, and giving herself permission to see where running can take her.I truly loved Rachael’s openness throughout this conversation. She’s incredibly talented, but what stood out to me even more was her willingness to talk honestly about the parts of her journey that haven’t been linear! From her relationship with food and health to navigating work, stress, expectations, and the changing identity that can come with success. Despite everything she’s accomplishing, she continues to come back to something she loves, and that doesn't define WHO she is. Rachael is genuine, FUN, incredibly driven, and clearly just gett Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

On this episode of RUNWITHALLI LIVE, Coach Alli sits down with fellow San Diego runner Lou Barrios for an honest and FUN conversation about running, racing, community, ambitious goals, and learning how to enjoy the process along the way.Lou grew up running cross-country and eventually stepped away from the sport for more than a decade after years of structured training. His return to running came with a completely different perspective, learning more about the sport, and figuring out how to chase faster times without losing the FUN that made him love racing in the first place.Lou shares his experience running his first Boston Marathon, which didn’t unfold the way he hoped from a performance standpoint but became something much bigger when he reflected on having his parents there to experience it with him.FROM RACING EVERY WORKOUT TO TRAINING WITH PURPOSEOne of the biggest lessons Lou has learned is that you don’t need to race every run.When Lou first started running, practically EVERYTHING became a competition. Easy runs, hills, intervals, repeats. If there was someone next to him, he wanted to race them. Looking back, he realized he was often better in workouts than he was on race day because he was showing up to races already tired. Today, his approach looks very different.Lou talks about slowing down his easy days, respecting recovery, learning the purpose behind different types of training, and understanding that simply doing MORE doesn’t automatically make you a better runner.FINDING COMMUNITY THROUGH RUNNINGLou also shares his experience living a trans-border life between San Diego and Tijuana and discovering a running community in Tijuana that he didn’t initially know existed.From public tracks filled with runners spanning generations to local races and teams, that community helped bring him back to the sport after years away.We also talk about the rise of run clubs and why running can create connections between people who otherwise may have never met.Whether someone is chasing a marathon PR, trying to finish their first half marathon, running a mile with friends, or simply showing up to a run club, there’s room for them in this sport.KEEPING RUNNING FUN WHILE CHASING BIG GOALSLou is competitive. He LOVES racing. Rather than pretending otherwise, he’s learned how important it is to keep some of that excitement in his training. Sometimes that means replacing a workout with a 5K or simply getting on another starting line because racing is what lights him up.Lou also shares how his relationship with pre-race nerves has completely changed. As a younger runner, he hated the anxiety and butterflies that came before racing. After spending more than a decade away from the sport, he realized those nerves represented something pretty special. Caring deeply about something. Now, instead of wishing those butterflies away, he appreciates them. That might be one of my favorite takeaways from this conversation!EPISODE TIMESTAMPS00:00 — Welcome to RUNWITHALLI LIVE & meet Lou Barrios00:59 — Lou’s first Boston Marathon & why the experience became bigger than the finishing time02:05 — There are so many reasons to run beyond the clock03:17 — Chasing a New York City Marathon qualifying time04:54 — The marathon mentality: celebrating a PR while still wanting more05:57 — Meet Lou: living and running between San Diego & Tijuana06:18 — Discovering Tijuana’s running community07:09 — How running helped bring Lou back to the sport after stepping away09:00 — The public track and running culture Lou discovered in Tijuana10:30 — Running after high school and college & finding community as an adult12:30 — The rise of run clubs and finding your people through running15:00 — Why showing up to a new run club can feel intimidating16:30 — Making running communities welcoming for runners of ALL abilities19:00 — Why there are so many different reasons to be part of the running community22:00 — How Lou first discovered cross-country23:30 — When EVERY run and workout became a race24:00 — Why racing workouts left Lou tired on actual race day25:00 — Learning that harder and more aren’t always better27:30 — Why Lou now keeps his easy runs EASY29:30 — Protecting your quality workouts by respecting your easy days30:30 — Chasing ambitious goals while keeping running fun32:30 — Using a 5K race as part of training34:30 — Why Lou genuinely LOVES racing35:30 — Track vs. road workouts & why Lou loves the track37:25 — Rapid fire!37:38 — The workout that makes Lou feel unstoppable38:04 — “Running has taught me…”38:17 — Why Lou said yes to RUNWITHALLI LIVE39:26 — Plot twist: Lou’s favorite race distance isn’t the marathon39:42 — Why the mile “hasn’t loved him back”40:20 — Learning to embrace the pain and tactics of racing the mile42:04 — Closing thoughts & where to follow LouTAKEAWAYRunning can be about PRs, qualifying times, workouts, splits, and chasing the next big goal, but it can also be about family, friendships, community, curiosity, and finding something that makes you feel truly alive.Lou’s story is also a great reminder that becoming a better runner doesn’t always mean running harder. Sometimes, it means learning when to slow down, when to recover, when to race, and when to forget the clock and remember why you started in the first place.I loved Lou’s genuine vulnerability and the way he shared his journey of becoming a wiser athlete, how his perspective has evolved over time, and how he continues to learn and grow through the sport. He’s a wonderful person, so much fun to talk to, and I’m excited to see what he does next!Remember, whether you’re running your first mile or chasing a sub-2:40 marathon, there is NO PACE TOO SLOW! Subscribe to RUNWITHALLI LIVE wherever you listen to your podcasts so you don’t miss upcoming conversations about running, training, performance, mindset, nutrition, and the people behind the miles.CONNECT WITH LOU:Instagram Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

In this episode of RUNWITHALLI LIVE, Coach Alli sits down with Tom Coughlin, Performance Nutritionist and SENR Practitioner, for a practical conversation about fueling for endurance performance. From everyday runners to elite athletes.About Tom CoughlinTom is a Performance Nutritionist and SENR Practitioner based in Scotland. He has worked in elite sport for over a decade, helping athletes harness the power of nutrition to unlock their next level of performance. He currently consults for Scottish Rugby, British Curling, and a number of other international and Olympic athletes based across the UK and Europe.Tom is also an endurance athlete himself, progressing from his first 5K to marathons and now ultramarathons, which gives him firsthand insight into how important nutrition becomes as training demands increase.About This EpisodeAlli and Tom dive into how endurance fueling has evolved, why runners shouldn’t fear carbohydrates, and why fueling needs to be trained just like running itself. Tom explains how athletes can gradually increase carbohydrate intake, train the gut to tolerate more fuel, and move away from a one-size-fits-all approach.They also unpack hydration and electrolytes, including sweat rate, sodium loss, signs you may need to pay more attention to hydration, and why simply drinking more water doesn’t necessarily solve the problem.The conversation then goes beyond race-day nutrition to something every runner should hear: your everyday fueling matters, too. Tom explains why consistently meeting your energy, carbohydrate, protein, and fat needs can help you recover, stay healthy, complete your training, and ultimately perform better.They also discuss chronic underfueling, low energy availability and RED-S, including warning signs such as frequent illness, persistent fatigue, injury, stress fractures, and menstrual cycle disruption.Alli and Tom tackle the supplement world. Before chasing the newest performance product, Tom encourages athletes to master the fundamentals: carbohydrates, hydration, electrolytes, food quality, and, where appropriate, caffeine. Supplements can have a place, particularly when bloodwork identifies a specific need, but they shouldn’t replace the basics! As I like to say, stay away from the shiny objects, Tom agrees. Wholeheartedly. Episode Chapters00:00 — Welcome to RUNWITHALLI LIVE01:15 — Meet Tom Coughlin01:34 — Tom’s background in performance nutrition03:30 — Why Tom became an endurance runner04:20 — From 5Ks and marathons to ultrarunning06:30 — Nutrition as an endurance athlete’s “secret weapon”07:19 — How endurance fueling has evolved07:44 — From 30g to 100g+ of carbohydrate per hour08:17 — Glucose, fructose & modern fueling products10:13 — Why some runners are afraid of eating more carbs11:29 — Increasing carbohydrate intake gradually12:24 — What Tom means by a “sensible carbohydrate strategy”13:31 — Do everyday runners really need 110–120g of carbs per hour?14:48 — Why fueling during exercise is a skill15:35 — Train your fueling like you train your running16:12 — Hydration, sweat rate & electrolytes17:33 — A simple way to estimate fluid losses18:16 — How to recognize if you’re a salty sweater20:29 — Are runners undervaluing electrolytes?21:32 — Tom’s take on Gatorade for endurance athletes23:05 — What Tom wishes every marathon plan included23:50 — Why day-to-day fueling matters25:57 — What chronic underfueling can look like26:45 — Low energy availability & RED-S28:35 — Are performance supplements overhyped?30:11 — Master the fundamentals before chasing supplements31:36 — Iron, bloodwork & when supplementation may matter33:22 — Why supplements need an evidence-informed reason33:42 — Health and performance go hand-in-hand34:08 — Why Tom joined RUNWITHALLI LIVE35:17 — Tom’s upcoming 70K35:49 — Final takeawaysThere isn’t one perfect carbohydrate, hydration, or electrolyte strategy that works for every runner. Start where you are, practice consistently, pay attention to how your body responds, and build a fueling strategy that supports the work you’re asking your body to do.I loved Tom’s genuine, compassionate, and holistic approach to nutrition and performance. He was such a pleasure to speak with, and I hope our paths cross in person someday soon! Whether we’re racing, spectating from the sidelines, or somewhere else in the running world!SUBSCRIBE to RUNWITHALLI LIVE, and share this episode with someone who believes there are no shortcuts to becoming the best version of yourself!Connect with Tom:InstagramLinkedInXWebsite Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

Performing onstage and racing a marathon have much more in common than we'd think! According to professional guitarist and sub-three-hour marathoner David Bailis: discipline, consistency, humility, and a willingness to keep showing up.In this episode of RUNWITHALLI LIVE, David joins Coach Alli to discuss the intersection of music, running, fatherhood, and high achievement. He shares how he balances performing five nights a week in New York City with marathon training, family life, and hosting his own podcast. All while protecting the solitude running gives him.David also breaks down the training and fueling changes that helped him run his strongest Boston Marathon yet, including higher mileage, faster track sessions, fueling every 25 minutes, and taking a caffeinated gel before Heartbreak Hill. The result? A negative split, his fastest 5K at the end of the race, and a finish that left him smiling down Boylston Street.Episode Chapters00:00 – Welcome to RUNWITHALLI LIVE01:24 – Meet David Bailis: Musician, Marathoner, and Dad03:01 – Why David Runs Without Music or Headphones04:47 – Solo Running, Solitude, and a Demanding Schedule06:31 – How Working With a Coach Changed His Training08:08 – Running Seven Days and 80+ Miles per Week09:36 – Why High Mileage Must Be Personalized12:34 – Speed Work, Track Sessions, and Training Every Energy System15:02 – David’s Biggest Running Weakness: Fueling15:21 – The Strategy Behind His Breakthrough Boston Marathon16:07 – Negative Splitting Boston and Finishing With His Fastest 5K18:19 – Discipline, Consistency, and Loving the Process20:39 – Do High Achievers Struggle to Appreciate the Present?22:59 – There Is No Final Destination. Only the Journey23:27 – The Life-Changing Lesson David Learned From Sonny Rollins26:13 – Rapid-Fire: PR or Sold-Out Show?26:49 – The One Marathon David Would Run Every Year27:10 – His Dream Musician for a 20-Mile Long Run28:10 – What Fatherhood Taught Him About Slowing Down29:40 – How Slowing Your Reactions Can Help You Race30:32 – “I’m Happiest When…”31:02 – Why David Said Yes to RUNWITHALLI LIVE31:24 – Final Takeaways and ClosingWe dive into a round of rapid-fire questions before wrapping up the episode, keeping the conversation fun, authentic, and genuine! What I enjoyed most about speaking with David was his authenticity and his true love for running, music, family, and the process of continually becoming a better version of himself!If you’re a runner, creative, parent, high achiever, or anyone trying to pursue big goals while staying present, this conversation is for YOU.SUBSCRIBE to RUNWITHALLI LIVE, and share this episode with someone who believes there are no shortcuts to becoming the best version of yourself!Connect with David:Instagram: @tourganicInstagram: @runnerspodiumWebsite: davidbailis.com Buzzsprout - Let's get your podcast launched!Start for FREE Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

In this episode of RUNWITHALLI LIVE, Coach Alli sits down with Anthony Badalian, President and COO of STRIDE Fitness, for an inspiring conversation about the evolution of the fitness industry, hybrid training, community, and what it means to keep challenging yourself for life.Anthony shares his journey from his start in membership sales at 24 Hour Fitness nearly two decades ago to becoming a leader in the boutique fitness industry, including roles at Club Pilates and Rumble Boxing before joining STRIDE Fitness. Together, Alli and Anthony discuss where fitness is headed and why the combination of running, strength training, recovery, technology, and community is becoming such a powerful way for people to pursue their goals.The conversation dives into the rise of hybrid training and competitions like HYROX, why strength and endurance complement each other, and how data from wearable technology and body composition assessments can help people measure progress and stay accountable. They also explore the importance of great coaching, creating a sense of belonging, recovery, nutrition, and building fitness experiences that extend beyond the four walls of a studio.Whether you're a runner looking to incorporate more strength training, curious about HYROX, working toward your next fitness goal, or simply trying to become a healthier, stronger version of yourself, this episode is packed with insights and encouragement to remind you that the hardest part is often just getting started!Episode Chapters00:00 – Welcome to RUNWITHALLI LIVE01:07 – Meet Anthony Badalian: President & COO of STRIDE Fitness01:36 – Starting in membership sales at 24 Hour Fitness03:10 – Moving from big-box gyms into boutique fitness03:36 – Leadership at Club Pilates and Rumble Boxing04:25 – Joining STRIDE and building where fitness is going06:54 – Why Anthony believes hybrid training is the future of fitness08:06 – Consistency, variety, and why community keeps people coming back10:06 – Using wearable technology and data to track progress11:39 – Why belonging is so powerful in boutique fitness12:20 – HYROX, marathons, Ironmans, and the growth of fitness communities14:38 – How STRIDE coaches make every fitness level feel included16:40 – Why the energy of a coach can change someone's entire experience17:47 – Why the coach is the icon of the class20:55 – Anthony's own relationship with running and competition21:44 – Me vs. me22:23 – Why Anthony is competing for life24:30 – Where STRIDE Fitness is headed next25:18 – Building recovery into the fitness experience26:39 – Open studio concepts, innovation, and evolving with members27:42 – Creating a more holistic approach to fitness28:33 – Why nutrition is another important piece of the puzzle29:37 – The biggest misconception about hybrid training30:02 – Why getting started is the biggest step31:20 – How strength and endurance complement each other32:03 – Why Anthony said yes to RUNWITHALLI LIVE32:52 – Final takeaways & closing thoughtsAnthony's journey spans nearly two decades in the fitness industry and is a powerful reminder that fitness continues to evolve, but some of the things that matter most remain the same. Consistency, community, great coaching, and the willingness to keep challenging yourself. In this episode, he shares why running and strength training don't have to exist in separate worlds and how hybrid training can help people build strength, endurance, confidence, and a fitness routine they genuinely want to stick with.Fun fact: Anthony may be the President and COO of STRIDE Fitness, but he's also developed his own love for running over the past few years! Rather than needing a race or finish line to motivate him, Anthony describes his approach as me versus me. He is training for life and chasing his best self!FINAL THOUGHTSWhether you're chasing a marathon PR, considering HYROX, adding strength training to your running routine, or simply trying to become a little healthier and stronger than you were yesterday, this conversation is a reminder that you don't have to be ready to begin. You just have to start.Walk before you run. Start with lighter weights. Build your endurance. Learn what your body can do! Keep showing up, surround yourself with people who encourage you, and focus on becoming 1% better every day.At the end of the day, the most important competition might just be YOU vs. YOU. That's what fitness is truly all about.Share this episode with a friend, colleague, or training partner who needs to hear it!Connect with Anthony Badalian/STRIDE:Instagram Facebook LinkedIn Company Website Franchise Website Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

In this episode of RUNWITHALLI LIVE, Coach Alli sits down with Nicole Dobransky, run coach, certified endurance nutrition coach, and founder of Run Fuel Coaching for an honest conversation about nutrition, performance, and helping women thrive both on and off the run.Nicole shares her inspiring journey from struggling with weight and disordered eating to building a healthier relationship with food, fitness, and running. Together, Alli and Nicole discuss why proper fueling is essential for performance, recovery, longevity, and overall health, especially for women over 35 balancing careers, family, and ambitious running goals.The conversation dives into Nicole's coaching philosophy, her Run Fuel program, and how sustainable nutrition habits can lead to improved race performance, increased confidence, and positive changes in body composition without restrictive dieting. They also explore the importance of strength training, realistic goal setting, and embracing the season of life you're in while continuing to pursue your big running dreams.Whether you're training for your first 5K, chasing a marathon PR, or simply looking to build a healthier relationship with food and exercise, this episode is packed with practical advice and encouragement to help you become a stronger, healthier runner!Episode Chapters00:00 – Welcome to RUNWITHALLI LIVE01:07 – How Alli & Nicole met through the San Diego running community02:37 – Meet Nicole Dobransky: Run Coach & Endurance, Nutrition Coach03:23 – Nicole's running journey, P90X, and becoming a coach06:09 – Childhood struggles with weight and body image07:57 – Overcoming disordered eating and transforming her relationship with food11:30 – Learning to fuel for performance instead of restriction 14:50 – Finding the right balance between running and strength training16:04 – Why Nicole specializes in coaching women over 3520:07 – Balancing running, family life, work, and real-world schedules24:20 – Effort-based training vs. pace-based training28:00 – The philosophy behind the Run Fuel Program28:40 – Client success story: losing weight while getting faster30:32 – From a 1:52 to a 1:45 half marathon, and chasing Boston31:15 – Can you lose weight while training? The truth about fueling runners34:15 – Where to connect with Nicole & final takeawaysNicole's journey from disordered eating to endurance coaching is a powerful reminder that lasting change comes from balance and consistency in having it. Not restriction! In this episode, she shares how prioritizing proper fueling, recovery, and sustainable training can help you perform at your best, feel your best, and confidently navigate the realities of work, family, and everyday life!Fun fact: I met Nicole while working the RunWithAlli® booth at the Rock 'n' Roll San Diego Expo this past June! Our mutual friend, Jen Steele, introduced us, and we instantly connected. Fast forward about a month, and we're sitting down to share our passion for running, coaching, nutrition, and empowering women over 35 to become stronger, healthier, and more confident runners.FINAL THOUGHTSWhether you're chasing your first marathon, balancing training around work and family, or simply wondering if your best running is still ahead of you, this conversation is a reminder that it is through proper consistency, balance, and having fun in YOUR process!And remember, there’s no pace too slow!Share this episode with a training partner who needs to hear it!Connect with Nicole Dobransky:InstagramCoachingRunner Rising PodcastThank you for being here. I appreciate you! Buzzsprout - Let's get your podcast launched!Start for FREE Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

What if your biggest breakthrough came years after you thought your competitive running career was behind you?This week on RUNWITHALLI LIVE, I'm joined by Alana Levy, my fellow Horace Greeley High School alum, a 2028 U.S. Olympic Marathon Trials qualifier, and one of New York City's top marathoners. Alana is a Product Manager by trade, an incredible human, and someone who proves that your best running may still be ahead of you.After stepping away from competitive running following college, Alana never imagined she'd eventually qualify for the Olympic Trials. Yet through years of consistency, patience, and trusting the process, she progressed from a 2:59 marathon to a 2:48, then a 2:40, and ultimately a 2:34 marathon to earn her first Olympic Trials qualifier. All while working full-time.In this episode, we dive into what it takes to balance ambition, career, and elite performance without losing sight of why you started running in the first place.WHAT WE COVER:00:00 Welcome to RUNWITHALLI LIVE00:01 Meet Olympic Trials Qualifier Alana Levy02:02 Why She Stepped Away from Competitive Running04:55 Running Faster in Her 30s Than Ever Before05:21 Breaking 17 Minutes in the 5K10:37 Joining Brooklyn Track Club Changed Everything13:28 How She Improved from 2:59 to 2:3416:35 Recovery, Nutrition & Training Evolution19:18 The Power of Patience in Running22:05 Letting Go of Fear & Racing for Yourself24:46 Rapid Fire: Sacrifices, Joy & Daily Habits27:46 Garmin, WHOOP & Nutrition Habits30:40 Balancing Tech & Elite Marathon Training33:46 Alana's Most Controversial Running Opinion36:20 Advice for Runners with Big Goals39:10 Final ThoughtsAlana's story is proof that progress doesn't have an expiration date. She is far from slowing down and continues to inspire me, and I know she'll inspire many of you listening as well!Fun fact: I was the captain of our varsity swim team, and Alana was the track star when we graduated from Horace Greeley High School in Chappaqua, New York, in 2007. Nearly two decades later, our paths have crossed again through running and the incredible community this sport creates. It truly is one of my favorite parts of running and how it has a way of bringing people back together. And no, we are NOT old!FINAL THOUGHTSWhether you're chasing your first marathon, hoping to qualify for Boston, balancing training around work and family, or simply wondering if your best running is still ahead of you, this conversation is a reminder that consistency compounds, patience pays off, and extraordinary results often come much later than we expect.If you've ever questioned whether you're too late to improve, this episode is for YOU!And remember, there’s no pace too slow!Share this episode with a training partner who needs to hear it!Connect with Alana Levy:InstagramAnd take ONE thing from this episode and apply it to your next run.Thank you for being here. I appreciate you!Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletterFree community with free weekly resources → Discord Buzzsprout - Let's get your podcast launched!Start for FREE Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

In this episode of RUNWITHALLI LIVE, I sit down with sports psychologist Haley Perlus to explore the mental skills that help runners thrive both in training and on race day.While many athletes search for the perfect workout, Dr. Perlus reminds us that lasting progress starts with mastering our mindset.One of the biggest themes from this conversation? Patience.As runners, we often expect immediate results from our training. We want the breakthrough workout, the PR, and the confidence boost now. But meaningful growth both physically and mentally takes time.Dr. Perlus shares practical strategies for developing patience, building confidence, and learning to perform under pressure.WHAT WE COVER:00:00 – Introduction & Welcome00:30 – Meet Dr. Haley Perlus: Sports Psychologist & Performance Expert01:30 – Why Mental Performance Matters for Runners03:45 – Dr. Perlus' Journey into Sports Psychology05:15 – Managing Self-Doubt, Injuries & Performance Plateaus06:25 – How to Build Confidence Through Action07:15 – Developing Tolerance for Doubt09:25 – Using Data Without Becoming Controlled by It10:25 – Balancing Mental Toughness with Self-Compassion12:40 – Giving Yourself Grace vs. Letting Yourself Off the Hook14:40 – Why Recovery Runs Require Mental Strength17:50 – Moving Beyond All-or-Nothing Thinking19:40 – The Power of A, B & C Goals22:00 – "Pressure Is Not the Enemy, It's the Invitation"23:10 – What Does This Moment Need From Me?24:55 – Understanding Different Types of Motivation26:10 – The Mindset Skills Every Runner Should Practice29:45 – The One-Minute Mindset Technique31:20 – Focusing on What You Can Control33:00 – Why You Need to Train Your Mind Before Race Day35:40 – Final Advice for Runners & Closing ThoughtsKey TakeawaysConfidence is earned through action.Every workout completed, every challenge faced, and every small goal achieved provides evidence that you can do hard things.Patience is a performance skill.Mental fitness develops the same way physical fitness does: through repetition, consistency, and practice over time.Doubt doesn't disappear at higher levels of performance.The goal isn't to eliminate fear or uncertainty. It’s to build the ability to move forward despite them.Pressure is information, not an enemy.Learning to interpret pressure as a sign that something matters can transform your race-day experience.Progress isn't all-or-nothing.Missing one goal doesn't erase everything you accomplished along the way.Memorable Quote"The work isn't about getting rid of doubt. The work is developing your tolerance for it." — Dr. Haley PerlusFinal ThoughtsWhether you're training for your first 5K, chasing a marathon PR, or navigating a setback, remember that both physical and mental growth require patience.Keep showing up. Trust the process. Give yourself grace, but, don’t let yourself off the hook!And remember, there’s no pace too slow!Share this episode with a training partner who needs to hear it!Connect with Haley Perlus: Website (where you can sign up for Haley's newsletter and receive those Mental Toughness Moments!)And take ONE thing from this episode and apply it to your next run.Thank you for being here. I appreciate you! Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

In this episode of RUNWITHALLI LIVE, I sit down with ultrarunner, coach, content creator, and one of the original voices in online running, Sage Canaday.From Division I running to Olympic Trials qualifying marathons, 100-mile trail races, coaching thousands of athletes, and building VO2 Max Productions, Sage shares one theme that kept resurfacing throughout our conversation:Patience.In a world obsessed with instant results, Sage reminds us that the best runners aren't built in weeks. They’re built over years.Top Takeaways from Sage1. Be Patient and Enjoy the ProcessWhen asked what he would tell his younger self, Sage didn't talk about workouts, shoes, or race tactics.He talked about patience.As a young professional runner, he ramped his training quickly, running extremely high mileage early in his career. Looking back, he acknowledges that things could have gone very differently.His advice: Enjoy the process. Don't rush the journey. Fitness takes time. Adaptation takes time. Great performances take time.2. Think Long-Term, Not Workout-to-WorkoutOne of the most powerful themes of the episode was Sage's emphasis on long-term thinking.He explained that runners often expect immediate fitness gains after starting a new workout, training block, or program. Most adaptations take far longer than we think.Rather than chasing quick results, focus on:Months instead of daysSeasons instead of weeksYears instead of racesThe athletes who continue improving are usually the ones willing to stay patient long enough to reap the rewards.3. Consistency Beats One Good WorkoutWhen discussing marathon improvement, Sage repeatedly returned to consistency.Many runners look for the perfect workout.Sage looks for:Consistent trainingGradual progressionSustainable mileageStaying healthyHis philosophy is simple: A runner training consistently at 30 miles per week will often outperform the runner who constantly alternates between overtraining and injury.4. More Isn't Always BetterOne of Sage's biggest coaching lessons is that runners often try to do too much, too soon.Whether it's:Increasing mileage too quicklyAdding too much intensityRacing too frequentlyThe result is often the same: Injury, burnout, or both.The key is earning the next level of training rather than forcing it.5. Running Is a Lifelong SportAfter decades in the sport, Sage spoke candidly about aging, setbacks, injuries, and the reality that none of us are immune to change.His perspective was refreshing: Running doesn't have to be about chasing PRs forever.It can be about:Staying healthyStaying activeContinuing to learnRemaining connected to the running communityLongevity matters.6. Healing Requires Patience TooSage also shared his experience recovering from a significant injury.Like many runners, he initially expected a quick return.Instead, recovery took much longer than anticipated.One of his biggest lessons: Trust the process and give yourself grace. Whether you're returning from injury, rebuilding fitness, or navigating a difficult season of training, patience isn't weakness. It’s often the fastest path forward.My Favorite Quote from the Episode"Just be patient. Think long-term. Things generally take longer to adapt than you think."Final ThoughtsIf there was one message Sage left us with, it's this: The runners who succeed aren't always the most talented. They're often the ones willing to stay consistent, stay healthy, and stay patient long enough to see what's possible!There is no pace too slow. Keep showing up. Your future fitness is being built one patient day at a time! Sage was an incredible guest and human to connect with on the podcast, and I couldn’t be more excited to see what he continues to do and bring to runners worldwide as both a coach and top-notch athlete. He’s incredibly intelligent, and fun fact: he started his YouTube channel before he even had an iPhone. Talk about a true OG!Thank you, Sage, for dropping so many gems in this episode. It was a pleasure having you on the podcast, and I know so many people will benefit from the wisdom, insights, and lessons you shared.If you’re chasing a PR, navigating a busy life, trying to better understand how to train, or simply looking for tools to stay motivated and find more joy in the process, this conversation is for YOU! Subscribe to RUNWITHALLI® LIVE so you never miss an episode!Share this episode with a training partner who needs to hear it!Connect with Sage Canaday:InstagramYouTubeAnd take ONE thing from this episode and apply it to your next run.Thank you for being here. I appreciate you! Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter

In this episode of RUNWITHALLI LIVE, I sit down with Fiona O’Keeffe, Olympic Marathon Trials champion, Stanford standout, and one of the most exciting rising stars in U.S. distance running.Fiona made headlines by winning the 2024 U.S. Olympic Marathon Trials in her first-ever marathon, running 2:25:10 and securing her place on Team USA. But what makes her story even more powerful isn’t just the result. It’s the mindset behind it!We dive into what it really means to take a leap into the unknown, trust your training, and show up with confidence. Even when you’re not sure what’s possible yet.In This Episode, We Cover:What was going through Fiona’s mind during her breakthrough Olympic Trials winHow adopting a “nothing to lose” mindset can unlock performanceTransitioning from collegiate running at Stanford to the professional stageWhat a realistic training week looks like (vs. a “perfect” one)Advice for running your first marathonHow to know when you’re ready to level up in distance or performanceLessons learned from setbacks and navigating the highs and lows of elite racingRace day mindset and how to stay strong when things get tough mid-raceKey Takeaways:You don’t need certainty to take a leap—you just need the courage to tryConfidence is built through action, not perfectionProgress comes from consistency, patience, and trusting the processWhether you’re chasing a PR, lining up for your first marathon, or working through self-doubt, this episode will leave you feeling empowered to take that next bold step!Fiona is preparing for the Boston Marathon this Monday, and I couldn’t be more excited to see what she and the other women (and athletes) toeing the line will do. She’s incredible to speak with (super friendly) and I truly appreciate her taking the time out of her hectic build (as many of you can relate, it’s exhausting to add anything extra during peak marathon training), so thank you, Fiona!I am honored to bring you this conversation on the pod today!If you’re chasing a PR, navigating a busy life, or simply trying to become a stronger, more confident runner, this conversation is for YOU!Subscribe to RUNWITHALLI® LIVE so you never miss an episode!Share this episode with a training partner who needs to hear it!Connect with Fiona O’Keeffe: InstagramAnd take ONE thing from this episode and apply it to your next run.Thank you for being here. I appreciate you! Buzzsprout - Let's get your podcast launched!Start for FREE Support the showThe RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.ENJOYED THIS EPISODE? Your support helps this podcast reach more runners who need it. Leave a review on Apple Podcasts. It’s the #1 way to help the show grow: https://podcasts.apple.com/us/podcast/runwithalli-live/id1510066149Share this episode with a runner who needs to hear itSubscribe so you never miss an episodeWORK WITH RUNWITHALLI 1:1 Run Coaching. Personalized plans from the mile to the marathon → runafastermarathon.comFollow on Instagram → @runwithalliJoin the newsletter for weekly training tips, athlete wins, running science, and more → http://runafastermarathon.com/newsletter