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/

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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/

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In this episode, Michaela and Erin dive into the deep parallels between running and life—from resilience to patience to comparison traps. Through personal stories and coaching insight, they explore how lessons from the run carry over into every area of life, especially when it comes to growth, self-belief, and making hard decisions. Whether you’re a seasoned marathoner or lacing up for your first mile, this one will remind you why running is so much more than just putting one foot in front of the other.

This episode covers:

• The identity shifts that happen through running
• How running builds resilience and emotional intelligence
• Letting go of instant gratification and learning patience
• Navigating comparison (to others and yourself)
• How becoming coaches changed their perspective on running and self-worth

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

JOIN OUR EMAIL LIST

In this episode, Michaela and Erin unpack the three biggest roadblocks they see runners facing across all levels: running too fast on easy days, not fueling properly, and skipping strength training. Sharing personal stories, athlete lessons, and coaching wisdom, they break down why these habits stall your progress—and how to pivot. Whether you’re chasing a PR or just trying to feel better on your runs, this episode will help you train smarter, not harder.

This episode covers:

• Why running faster doesn’t always mean training smarter
• The myth of “more miles = better runner”
• How to properly fuel (before, during, and after runs)
• Why strength training is non-negotiable for performance and longevity
• Tips for shifting habits without overwhelm

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 and Erin are catching up post-Denver retreat and deep in the thick of race season prep. Michaela shares her final peak week reflections before Grandma’s Marathon (including why she skipped an 8-miler with zero regrets), while Erin opens up about training for DekaFit with more fun and less pressure. They also share behind-the-scenes stories from their retreat, how they’re balancing performance goals with real life, and why not every season needs to be your PR season.

🎧 What we talk about in this episode:

• The joy (and chaos) of planning a retreat with field day games, Wicked watch parties, and no race-day stress
• Why Michaela skipped an 8-mile run guilt-free during peak week
• Deciding what’s actually worth stressing about in a training cycle
• Why your mindset about missed runs matters more than the miles
• How Erin is training for DekaFit with flexibility, Pilates, and friendship
• Performance goals vs. joy goals and how to tell the difference

Get on the 2026 Retreat Interest List → https://calm-lab-435.myflodesk.com/ewk2esxy6n

Sign up for the Stronger Strides Challenge → https://stridesforstrength.thrivecart.com/stronger-strides-off-season-challenge/

Want a coach who meets you where you’re at? Book a discovery call with us → https://www.stridesforstrength.com/contact

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

JOIN OUR EMAIL LIST

It’s back. Our most downloaded episode of 2024. Whether it’s your first time running the Chicago Marathon or your sixth (hi Coach Michaela!), this episode is your one-stop listen for everything you need to know before race day. From expo chaos and GPS watch fails to bathroom logistics, what shake out runs to go to, and that sneaky little hill at mile 26—we’ve got you.

We recorded this before Chicago Marathon 2024 and decided it was too good not to re-air as you are getting ready to kick off your training for Chicago Marathon 2025. We will not be at the race this year (cue tears), but the guide and advice still hits

Plus — don’t forget to snag our Chicago Marathon Guide (30+ pages of insider tips, a packing list, course breakdowns, food recs, and more) here: https://stridesforstrength.thrivecart.com/chicago-marathon-guide-2025/

What We Cover:

• Why you need to go to the expo Friday (not Saturday)
• What the deal is with Nike gear and where to actually find it
• Tips to not overdo walking before race day
• How to approach Shake Out runs, weather prep, and pacing strategies
• What to do when your GPS loses its mind in the city streets
• How to avoid last-minute bathroom panic (toilet paper. bring it.)
• Navigating corrals, hydration, aid stations, and the 27th mile

Get your Chicago Marathon Guide here: https://stridesforstrength.thrivecart.com/chicago-marathon-guide-2025/

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

JOIN OUR EMAIL LIST

We’re re-airing this crowd favorite from our 6-part Race Series — because picking your next race shouldn’t be a shot in the dark.

Whether you’re signing up for your first-ever race or chasing a PR, this episode is packed with advice on how to choose a distance, course, and timeline that fits your goals and your life. We also break down what kind of training plan is best for your season and why not all plans (especially the free ones) are created equal. This one’s a must-listen if you're planning your next big goal race!

What We Cover:

• How to pick a race that actually aligns with your life & energy
• Why “just sign up” might be sabotaging your race day
• When to choose a custom plan vs. a template
• Our favorite tools for race research
• Why cutback weeks matter more than you think
• How to avoid burnout by training smarter (not harder)
• Common training plan mistakes (and how to avoid them)

Shop our 5K–Half marathon training plans https://www.stridesforstrength.com/templates
→ Use code PODCAST to save $10

Book a free discovery call to chat race goals: https://www.stridesforstrength.com/contact

Our go-to for race research: RunningInTheUSA.com

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

JOIN OUR EMAIL LIST