Every Step of The Way

Allie Ostrander and Spencer Brown

We want to show the real side of running, the good, the bad, and the ugly. Running is a sport that has been with us through every stage of our lives, and driven some of our most important decisions, but it isn't always amazing. With this podcast, we plan to share about chasing goals, hitting personal bests, falling short, and all of the lessons that come along the way (e.g. social media, body image, comparison, mental health, coaching, NCAA experiences, self worth, and much more) We're so excited to share about our lives and how running has impacted them. Welcome to Every Step of The Way!

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20 episodes
Updated May 4, 2025

Episodes20

Newest first

May 4, 2025 · 1 hr 3 min
Boston Marathon Q&A with Taylor!
In this episode Taylor and I walk through her entire experience before, during, and after the Boston marathon including logistics, fueling, training, spectating, support, and more. I hope you enjoy!
Apr 18, 2025 · 41 min
Our Biggest Red Flags in Relationships and Race Plans!
We talk casually about several topics! The most laid back episode we have ever done.
Apr 11, 2025 · 1 hr 3 min
Our Biggest Running Mistakes & What We Learned ft. Lauren Gregory
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)
Apr 4, 2025 · 47 min
Dealing with Injuries, Race Nerves, and Existential Crises
In this episode we talk about some of the latest things coming up in our lives and how we are generally feeling.
Mar 28, 2025 · 48 min
The Proposal Special
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
Mar 21, 2025 · 53 min
Controversial Running Topics
In this episode, we go over arguable running topics.
Mar 15, 2025 · 1 hr 25 min
The Sister Episode: our relationship with running and each other through the years
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 Follow us: @allie_ostrander (Instagram and YouTube) @taylor.ostrander (Instagram)
Mar 7, 2025 · 54 min
Would You Rather: Running Edition
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
Feb 28, 2025 · 47 min
Snog, Marry, Pie: Running Edition
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
Feb 21, 2025 · 45 min
Our First Half Marathon! || Training Lessons and Tips!
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.
Dec 13, 2024 · 1 hr 17 min
Running Trends and Training Methods: Overrated or Underrated?
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
Dec 9, 2024 · 15 min
Allie's Surgery and the mental & emotional challenges of taking time off running
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
Nov 30, 2024 · 46 min
The Turkey Trot Special
In this episode we recap our experience running a Turkey Trot 5k in Boulder, Co.
Nov 22, 2024 · 1 hr 7 min
Should You Take a Break From Running? injuries, off seasons, mental breaks, and our current off time
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
Nov 1, 2024 · 1 hr 4 min
Influencers vs Professional Runners
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.
Oct 26, 2024 · 1 hr 3 min
Our Experience Racing the 5k: Tips, Workouts, and Mental Strategies to Improve in the 5k
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
Oct 18, 2024 · 1 hr 1 min
How We Deal with Failure in Running
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.
Oct 11, 2024 · 1 hr 1 min
Our Race Experiences, Advice, and Horror Stories || TC Ten Mile Recap
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
Oct 4, 2024 · 54 min
Our Daily Routines as Athletes and Content Creators!
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.
Sep 27, 2024 · 1 hr 9 min
Disordered Eating & the Culture in the Running World
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