Every Step of The Way

Our Biggest Red Flags in Relationships and Race Plans! Apr 18, 2025

We talk casually about several topics! The most laid back episode we have ever done.

Our Biggest Running Mistakes & What We Learned ft. Lauren Gregory Apr 11, 2025

In this episode we discuss our injury histories & why we got into injury cycles. We also talk about exercise compulsion, disordered eating, the pressure to perform, and the complex mental side of running. Lauren and I had a great time recording this podcast, and we hope you enjoy it!

Follow us on social media:

Lauren: @lgeeeeezy (Instagram)

Allie: @allie_ostrander (Instagram & YouTube)

Dealing with Injuries, Race Nerves, and Existential Crises Apr 04, 2025

In this episode we talk about some of the latest things coming up in our lives and how we are generally feeling.

The Proposal Special Mar 28, 2025

In this episode we go over all the details of the proposal and talk about being engaged!!

Send any questions or suggestions to everysteppodcast@gmail.com

Follow us on YouTube and Instagram:

Spencer: @theathletespecial

Allie: @allie_ostrander

Controversial Running Topics Mar 21, 2025

In this episode, we go over arguable running topics.

The Sister Episode: our relationship with running and each other through the years Mar 15, 2025

In this episode my sister, Taylor, and I talk about our relationship to running through high school, college, and post-collegiately, and how our thoughts and feelings toward running and competing have changed over the years. We also discuss how we supported each other through every stage. If you have questions you want answered on the next episode, please send them to everysteppodcast@gmail.com

@allie_ostrander (Instagram and YouTube)

@taylor.ostrander (Instagram)

Would You Rather: Running Edition Mar 07, 2025

In this episode we play "Would You Rather" and go through some spicy running scenarios. We also talk about our current training and goals and answer listener questions. I hope you enjoy the episode and, as always, you can send any questions, comments, or ideas to everysteppodcast@gmail.com

Follow us on YouTube and Instagram:

Spencer: @theathletespecial

Allie: @allie_ostrander

Snog, Marry, Pie: Running Edition Feb 28, 2025

In this episode we play the game "snog,marry,pie" but instead of people we're going through running training methods, recovery tools, nutrition hacks, toxic traits, and much more. This is a fun little deep dive into the things we love and despise about the running world ;)

Follow us on YouTube and Instagram:

Spencer: @theathletespecial

Allie: @allie_ostrander

Our First Half Marathon! || Training Lessons and Tips! Feb 21, 2025

We are so excited to be back on the podcast! In this episode we talk about our experience racing a half marathon for the first time. We talk about the build up and lessons we learned along the way.

Running Trends and Training Methods: Overrated or Underrated? Dec 13, 2024

In this episode we debate whether running training methods and trends are overrated or underrated and share our honest opinions on some controversial topics in the sport. We also give general life updates and answer listener questions. Let us know in the comments if you enjoyed this episode, and we would love if you rated us 5 stars and hit follow :)

Follow us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

Allie's Surgery and the mental & emotional challenges of taking time off running Dec 09, 2024

In this episode, Allie talks about her surgery and the recovery process. She goes into the mental, emotional, and physical challenges of taking time off running.

Follow us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

The Turkey Trot Special Nov 30, 2024

In this episode we recap our experience running a Turkey Trot 5k in Boulder, Co.

Should You Take a Break From Running? injuries, off seasons, mental breaks, and our current off time Nov 22, 2024

In this episode we talk about the pros and cons of taking time off of running. We also discuss our breaks from running, the physical and mental benefits of time off, learning to listen to your body, and different options for running breaks. If you enjoy, please hit follow and rate us 5 stars. Feel free to send any questions, topic ideas, or suggestions to everysteppodcast@gmail.com

Follow us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

Influencers vs Professional Runners Nov 01, 2024

In this episode we explain the similarities and differences of what it means to be a pro runner vs influencer. We talk about how beneficial it is to build a brand and how the sport of running is evolving because of social media.

Our Experience Racing the 5k: Tips, Workouts, and Mental Strategies to Improve in the 5k Oct 26, 2024

In this episode we talk about our recent races: Allie at the Golden Trail World Finals and Spencer at the Great Pumpkin 5k. We also go over our experience racing the 5k distance, what we've learned, and how we get the most out of ourselves for that distance. We give race strategy tips, key workouts, and mental hack to help you improve your 5k. If you enjoy this episode please hit follow and leave us a 5 star review. Also, send any questions you have to everysteppodcast@gmail.com

Follow us on YT and IG:

Spencer: @theathletespecial

Allie: @allie_ostrander

How We Deal with Failure in Running Oct 18, 2024

In this episode we recap our latest races (local 5k for Spencer and Golden Trail Series Prologue for Allie) and then get into the topic of failure in our sport of running. We share our experiences of coming back from failure and the lessons learned throughout our running journeys.

Our Race Experiences, Advice, and Horror Stories || TC Ten Mile Recap Oct 11, 2024

In this episode we recap our races at the Twin Cities 10 Mile, give our best race advice, and discuss our worst races ever. If you enjoy the episode, please hit follow and rate us 5 stars :) Also, feel free to send any comments/questions/suggestions to everysteppodcast@gmail.com

Our Daily Routines as Athletes and Content Creators! Oct 04, 2024

In this episode we attempt to walk you through our day to day lives. We talk about the uniqueness of what we are blessed to be able to do and how we navigate some of the challenges that come up in daily living.

Disordered Eating & the Culture in the Running World Sep 27, 2024

In this episode we take a deep dive into Allie's experience with an eating disorder and examine why this is such a prevalent issue in the running world. We also talk about what contributes to these issues and how to improve them. If you enjoy the episode please rate us 5 stars and hit follow :)

Follow us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

The Boulder tea: why we moved, pros and cons, and first impressions Sep 20, 2024

In this episode, we talk about our recent races, what we've been up to, and all things Boulder. We discuss the decision to move, why we left Seattle, what we like and dislike about Boulder, and lots more. We also answer listener questions at the end. If you enjoyed the podcast, please hit follow and rate us 5 stars. We really appreciate it!

Follow us on YouTube and Instagram:

Spencer: @theathletespecial

Allie: @allie_ostrander

Our Experiences of Getting Coached in High School, The NCAA, and Professional Running Sep 13, 2024

On this episode we discuss our experiences of getting coached at every level of the sport. We talk about the ups, the downs, and some of our most fond memories of different coaches.

Our Running Hot Takes, Toxic Traits, and Icks Sep 06, 2024

In this episode we debate some of our running hot takes, toxic traits, and icks. We catch you guys up on our current training, how we are feeling, and our racing plans. We also answer some listener questions! If you enjoyed the episode please hit follow and rate us 5 stars. You can also send us questions at everysteppodcast@gmail.com.

Follow us on Youtube and IG

Follow us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

Injuries: Cross Training, Our Experiences, and Coming Back Stronger Aug 30, 2024

In this episode we talk about our injury histories, what we've learned, our best tips and tricks, cross training workouts, staying motivated, getting back to running, and racing into shape. We also answer listener questions and give updates on our training and racing!

Follow us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

How We Fuel Our Training: daily routines, overcoming restriction, and lessons learned Aug 23, 2024

In this episode we talk about how we fuel our training. We discuss our daily eating habits as well as the thoughts behind our food choices, mistakes we've made in the past, and lessons we've learned along the way. We also touch on the culture around food within the running community. At the end, we answer listener questions and overall it's a good time had by all ;) If you enjoyed this episode, please hit follow and leave us a 5 star review. Feel free to send questions, podcast topic ideas, and general thoughts to everysteppodcast@gmail.com

Follow us on YouTube and Instagram:

Spencer: @theathletespecial

Allie: @allie_ostrander

Olympic Reactions & Takeaways, Our Recent Races, and Listener Q&A Aug 16, 2024

In this episode we talk about our favorite races from Olympic track&field, general takeaways from the Olympics, and the best moments in Paris. We also go into our recent races and upcoming plans as well as answering some listener questions. As always, if you have questions or podcast ideas, feel free to send those over to everysteppodcast@gmail.com

Find us on Instagram and YouTube:

Spencer: @theathletespecial

Allie: @allie_ostrander

Running at the High School, College, and Pro Levels: our experiences, pros and cons, and lessons learned Aug 09, 2024

This was a fun episode where we go over our experiences at every level of running. We start with how we got into the sport, then talk about high school, college, and pro running. Each level had its pros and cons, which we cover, but a lot of our discussion focused on our unique experiences and what we learned along the way. We also answer listener questions at the end, so if you would like your questions answered in the next episode, send them to everysteppodcast@gmail.com

Thanks for listening! Please follow the podcast and leave a 5 star review if you enjoyed it :) Also follow Spence and I on YouTube and Instagram @theathletespecial and @allie_ostrander

The First Step: moving across the country, how we met, & our goals Aug 01, 2024

Thank you for listening to our first ever episode! Please hit follow and share with your friends if you enjoyed it :) Send any thoughts, questions, or input that you have to everysteppodcast@gmail.com

Also, check us out on YouTube and Instagram:

Spencer: @theathletespecial

Allie: @allie_ostrander

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected