If the summer heat has you bonking on every run, you’re not alone—and this episode is your hydration lifeline. We’re joined by fan favorite Chelsea Schmidt, nurse practitioner and sports nutrition coach, to break down hydration, sodium, and why so many runners are under-fueled and overcomplicating it. Whether you’re marathon training or hobby jogging in humid weather, this is your crash course in staying strong (and upright) all summer long.

What You’ll Learn:

• Why most runners are under-consuming sodium (and what to do about it)
• How to calculate your hydration and sodium needs (without getting overwhelmed)
• Tips for salty sweaters, GI distress, and recovery
• The truth about salt tabs, drink mixes, and gels

Standout Quotes:

• “You don’t get a trophy for running an hour with no fuel—you just get more tired.”
• “It’s not a fueling problem, it’s usually a sodium problem.”
• “Runners are not normal. You are not the average person the FDA is talking to.”
• “There’s no badge of honor for bonking.”

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

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In this episode, Michaela sits down with her bestie and now athlete, Courtney, to unpack a wild ride to Grandma’s Marathon 2025 where Courtney went from a 7 day a week treadmill warrior to sub-4 hour marathon finisher (in 90% humidity, no less). They get real about what it’s like being coached by your best friend, breaking past mental barriers, and fueling for performance after years of associating running with weight loss. This one is loaded with lessons for every runner who's ever doubted themselves.

What You’ll Hear:

• What changed when Courtney finally stopped running 7 days a week
• The mental shift that allowed her to believe in sub-4
• Nutrition breakthroughs that literally saved race day
• Why every runner needs a coach (yes, even your stubborn BFF)
• The brutal truth about race day chafing

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST

Coach Michaela is on the mic this week with an honest breakdown of her 2025 Grandma’s Marathon experience—from battling race week spirals to running one of her smartest marathons yet in brutal humidity. Tune in to hear what it took to shave time off her PR (again), how she stayed in control when race conditions got spicy, and the performance-boosting shifts she made in training, strength, and mindset this season.

What You’ll Hear:

• Why a shorter training cycle actually worked better
• How she prepped for race-day heat while training in dry Denver
• The inside scoop on pacing decisions, fuel strategy & electrolytes
• What went down in those final painful miles (and why she gave the finish line a thumbs down 😂)
• Navigating post-race feelings when the A-goal almost happened

CONNECT WITH US:
IG: @sfsrunners
Coach Erin: @therunningrosen
Coach Michaela: @michaela_robertson_
WEBSITE: https://www.stridesforstrength.com/

JOIN OUR EMAIL LIST