If you’re chasing a half marathon PR or interested in running the New York Road Runners 4-of-6 program to qualify for the United Airlines NYC Half, this episode is for you! In this solo episode, host Haven breaks down her complete race-day experience at the 2026 Staten Island Half Marathon—where she locked in her third half marathon personal best of the year!

From early morning logistics and ferry timing to a mile-by-mile course breakdown (including those surprise Mile 10 hills and Fort Wadsworth nostalgia), Haven shares her exact pacing strategy, gear choices, and fueling schedule so you can execute your next 13.1 with confidence.

In this episode, we cover:

• Race Day Logistics: Getting to the start line and pre-race timing
• Course Breakdown: Pacing for rolling hills, the Mile 10 incline, rain strategy, and the Fort Wadsworth loop
• Pacing & PR Strategy: Holding target marathon pace (~7:26/mi) on a challenging course
• Fueling on the Run: Exact breakdown of pre-run fuel, gel timing on the run, and post-run replenishment
• Gear & Attire Review: Haven’s race day kit
• NYRR 4-of-6 Program: Haven’s opinion on the Staten Island Half. Is it worth running compared to the Brooklyn Half Marathon and the United Airlines NYC Half?

🏃‍♀️ Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

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Back by popular demand, friend and fellow distance runner, Megan Cottage, returns to the Health by Haven Podcast to share her journey to completing all six Abbott World Marathon Majors! Fresh off finishing the 2026 Berlin Marathon, Megan recaps her 2026 Berlin Marathon experience where she officially earned her coveted Six Star Medal!

From racing in Chicago, NYC, Boston, London, and Tokyo to crossing the finish line at the Brandenburg Gate in Berlin, Megan reflects on her multi-year World Marathon Majors journey. Whether you're chasing your own Six Star goal, planning a major destination marathon, or seeking general motivation to tackle ambitious goals, this episode is packed with inspiration and race-day insights.

In this episode, we cover:

• Megan’s Berlin Marathon 2026 Recap: The start line, course vibes, crowds, her “pit crew”, and her mile-by-mile race recap
• Earning the 6th Star: What it feels like to complete the Abbott World Marathon Majors and earn the coolest medal in the world
• World Majors Comparison: From the expo to race day – key differences between Berlin, Tokyo, London, Boston, Chicago, and NYC
• Six Star Logistics: Tips for registering, planning, and executing international major marathons
• Mindset & Goal Setting: Staying committed to long-term athletic and personal milestones

Connect with Megan:

• Catch Megan's previous episodes:
  • #24 NYC/Boston/Chicago
  • #53 London
  • #97 Tokyo
• Keep up with Megan’s races on Instagram: @meg.runs.disney

Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

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Special thanks to our sponsor, Avodah Massage Therapy!

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Looking to crush your next race goal or navigate running through different life stages? In this episode, host Haven sits down with former NCAA Division I runner, 2:51 marathoner, run coach, and popular content creator Courtney Kitchen.

Courtney shares her evolution from collegiate cross country to running the Boston Marathon, to adapting her fitness while running and strength training through her first pregnancy.

In this episode, we cover:

• Collegiate to Marathoner: Courtney’s journey from D1 cross country to running a 2:51 marathon
• Boston Qualifying: Proven training strategies to qualify for and race the Boston Marathon
• Mental Toughness: How to overcome “the wall” in late-stage marathon miles
• Coach-Approved Speed Work & Strength: Key workouts to build endurance and prevent injury
• Running & Strength Training Through Pregnancy: Courtney’s perspective changes on training and what her body is capable of
• Beginner Runner Roadmap: Essential tips to stay motivated and start running with confidence

📌 Connect with Courtney:

• Instagram: @court.marathon.runner

🏃‍♀️ Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

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Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more runners find the show.

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Can interacting with animals actually lower your stress, boost your mood, and improve your physical health? In this episode, host Haven sits down with Karen Armsey, Program Manager for the University of Tennessee’s H.A.B.I.T. (Human-Animal Bond in Tennessee) program - one of the longest-running volunteer animal-assisted intervention organizations in the country.

Following our popular ER Vet episode (#118), we’re turning the focus from pet wellness to the incredible therapeutic power animals have on human health. Karen shares how therapy dogs, cats, and rabbits make a measurable impact on emotional resilience, stress reduction, and overall well-being.

In this episode, we cover:

• The Human-Animal Bond: How animal interactions improve mental and physical health
• Inside Animal-Assisted Therapy: How therapy animals bring comfort to hospitals, nursing homes, schools, and rehab facilities
• Therapy Animals vs. Service Animals vs. Emotional Support Animals: Understanding the role and training of therapy pets
• The H.A.B.I.T. Story: How Tennessee’s premier volunteer program brings healing through dogs, cats, and rabbits
• Actionable Mental Health Benefits: How pet interaction reduces cortisol, anxiety, and feelings of isolation

📌 Connect with H.A.B.I.T. & Learn More:

• Website: Human-Animal Bond in Tennessee (HABIT)

🏃‍♀️ Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

📌 Enjoying the podcast?

Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more animal lovers find the show.

Special thanks to our sponsor, Avodah Massage Therapy!

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Thinking about signing up for a destination race? In this episode, host Haven sits down with multi-time half marathoner, marathoner, and Vice-Chair of Black Men Run Columbia, Ore Oluwole.

Ore breaks down his recent race experiences - including the iconic Lululemon SeaWheeze Half Marathon, the Charlotte Marathon, and the DC Cherry Blossom 10-Miler. Whether you're training for your first race, curious about destination races, or looking to build community through running, this conversation is full of practical insights and running inspiration.

Ore & Haven discuss:

• Lululemon SeaWheeze Recap: Course vibes, weekend energy, and destination race logistics
• Community in Running: Ore’s leadership role with Black Men Run Columbia
• Race Day Lessons: Key takeaways from the Charlotte Marathon (Ore’s first marathon!) and DC Cherry Blossom 10-Miler
• Training Motivation: Actionable advice for achieving your next race goal

📌 Connect with Ore Oluwole & Black Men Run:

• Follow Ore on Instagram: @ore.oluwole
• Learn more about Black Men Run: @blackmenrun

🏃‍♀️ Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

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Looking to reset your daily habits for the fall season? In this quick solo episode, host Haven breaks down 5 practical strategies to lock in your wellness routine, boost daily productivity, and set yourself up to finish 2026 feeling strong.

Whether you're navigating a back-to-school schedule, managing a family, or simply looking to rebuild consistency after summer, these simple, actionable habits will help you structure your week with ease.

In this episode, we cover:

• Morning Routine: A strong start to your day means a happy, regulated nervous system
• Proactive Workout Planning: Schedule your fitness routine a week ahead to guarantee consistency
• Weekend Meal Prep: Streamline grocery shopping, meal planning, and healthy snack prep
• Sleep Optimization: Prioritize a consistent sleep schedule for maximum recovery and daily energy
• Weekly Rewards: Value your weekend JOY to prevent burnout and boost motivation

🏃‍♀️ Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

📌 Enjoying the podcast?

Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more listeners find the show.

Special thanks to our sponsor, Avodah Massage Therapy!

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Trouble falling or staying asleep? In this special Labor Day replay of Episode 96, double board-certified sleep medicine physician and expert Dr. Andrea Matsumura, MD breaks down how to transform your health, energy, and performance through optimized, restorative sleep.

From decoding wearable sleep data to choosing the right supplements, Dr. Matsumura combines clinical sleep science with integrative health to answer the most common questions about fixing your sleep.

We discuss:

• Sleep Stages: What happens to your brain and body during REM, deep sleep, and light sleep
• Sleep Trackers & Wearable Devices: Do devices like the Oura ring and smart watches accurately track your sleep?
• Sleep Supplements: If and how magnesium, melatonin, and CBD work for sleep support
• Root Causes of Insomnia: Why you wake up in the middle of the night and how to reset your circadian rhythm
• Sleep Hygiene: Simple daytime and evening habits to help you fall asleep faster

Connect with Health by Haven:

• Work with Me: Learn about holistic health coaching & schedule a free session
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than your morning matcha!
• Instagram: @healthbyhaven

Connect with Dr. Andrea Matsumura

• Instagram: @drandreamatsumura

Support the show

What does it take mentally and physically to run an ultramarathon (or a few!)? Today host Haven sits down with certified run and strength coach, ultra runner, and Ultra Crazy Runner founder Loretta Tobolske-Horn. Loretta has tackled 100-mile events, 24-hour races, and holds the overall Fastest Known Time (FKT) on the 219-mile Great Lake to Lake Trail.

Whether you're training for your first ultramarathon, aiming to build mental resilience, or wanting to level up your strength and fueling strategies, Loretta breaks down actionable tips that benefit runners of every level.

In this episode:

• Ultra Racing: Breaking down timed events vs. distance races
• Setting a FKT: Loretta’s experience setting the fastest known time in the 219-mile Great Lake to Lake Trail
• Ultra Fueling & Hydration: Nutrition and hydration for long hours and days on the trail
• The Runner’s Strength Code: Strength training exercises to prevent injury and build strength for runners
• Mental Toughness: Mental strategies to push through physical limits and stay motivated

Connect with Loretta Tobolske-Horn:

• Instagram: @ultra.crazy.runner

Resources & Links:

• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven
• Website: healthbyhaven.com

Enjoying the podcast?

Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more runners find the show.

Special thanks to our Season 5 sponsor, Avodah Massage Therapy!

Support the show