Allie Ostrander
United States
Allie Ostrander is an American professional distance runner renowned for her accomplishments in track, cross country, and mountain running. She gained national prominence at Boise State University, where she became the only woman in NCAA Division I history to win three consecutive 3000-meter steeplechase titles (2017–2019) . After turning professional in 2019, Ostrander joined the Brooks Beasts Track Club. She represented the United States at the 2019 World Athletics Championships in Doha, competing in the 3000m steeplechase. In 2023, she signed with NNormal and later with Oiselle in 2025, continuing to compete in track, road, and trail events. Beyond her athletic pursuits, Ostrander is a vocal advocate for mental health awareness, openly discussing her experiences with eating disorders and body image issues. She shares her journey through social media and her YouTube channel, aiming to inspire and support others facing similar challenges.
Personal Bests
10 Miles Road
53:59
10/6/2024
3000 Metres Steeplechase
9:21.82
6/27/2024
15 Kilometres Road
52:37
3/4/2023
3000 Metres
8:48.94
2/8/2020
Mile Road
4:33.5h
9/8/2019
Recent Mentions
The Championship section of the Women's Steeplechase came down to the final stretch in the Electric Forest, with an emotional victory. Meet: 2024 Portland Track Festival Meet Org: Portland Track https://www.portlandtrack.com/ Production: TRACKLND https://tracklnd.com/ptf/ptf Stream supported by Bandit Running https://banditrunning.com/ Cover photo by Amanda Gehrich IG: https://www.instagram.com/amandagehrich/
We got the surprise of our lives before recording this dazed-and-excited episode! The main topic was the Canyons 100k. It was Megan's dream race, and you may have seen... she did not start. We had some incredibly surprising news right before we boarded our flight to California for the race, and we process it in real-time on the episode. Hopefully the discussion and Megan's openness helps you deal with whatever big surprises you face in life!
Even though Megan didn't race, we cheered and crewed as ultra history was made at the race! This year's Canyons 100k had a performance for the ages from Katie Schide, plus a breakthrough from Rod Farvard, a selfless act from Drew Holmen, and so much more. We break down the dynamics, full of joy from seeing it all live! The big discussions revolve around training theory, fueling approaches, how cooling mattered even in temperate conditions, our complex thoughts on carb loading, hydration needs, and inspiration from the back of the pack.
And we brought a giddy, delirious energy to some awesome topics! Other topics: why we were so surprised by the big news, how Megan feels about it all, societal expectations in early pregnancy, Allie Ostrander's wonderful reflections on crying after races, continuous lactate monitors, the 776 Invitational's huge investment in women's track and what it might mean for the future of the sport, why it's bloodwork season and what people should test, the new ruling making non-competes unenforceable and how it's relevant for endurance sports, the TikTok ban, and hot takes.
Life comes at you fast. Maybe that's why we podcast fast! Knowing you all are along for the journey means so much to us. Into the great unknown we go! HUZZAH!
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Subscribe to AllieO's channel: youtube.com/@allie_ostrander
Try Athletic Greens: drinkAG1.com/swap
It's the 200th episode, and we brought so much gratitude to the party! The main topic was reflecting on 5 ways our approach to endurance training/coaching has changed, based on new research and real-world experience. The topics buffet is packed with goodness: extreme-carb fueling during hard efforts, heavier strength work (in moderation), less need for high mileage (but more cross-training), increased steady running, and more double workouts/big threshold sessions.
Even more important than the exact changes is the "why" that motivates them, combining research and theory, mixed with a heaping helping of feedback from listeners. It's so much fun to learn from some of the smartest people in endurance sports!
And this episode wouldn't be a true celebration unless we filled it up with tons of topics. Other topics: how to improve post-race recovery, why the time after big efforts is a major opportunity for growth (or regression), Allie Ostrander's inspiring journey, the World Cross-Country Championships, giving notice to the achievements of others, how 200 episodes of the podcast has given us more courage, road shoes in trail races, the return of Adam Peterman, a new review study on caffeine, why character matters, why progressive overload is overrated, a listener question on leaving your job, and hot takes.
Thank you for your love and support over the 200 episodes. Let's do 200 more! HUZZAH!
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Try Athletic Greens: drinkAG1.com/swap
We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or negative, possibly contributing to fatigue in training and life. We break down the complicated science, along with what athletes can do to optimize their levels safely and legally.
And this episode was stuffed with the best discussions! Other topics: a study on caffeine and deception, lower-mileage training that features more cross training, Allie Ostrander's inspiring story of qualifying for Team USA in cross country, Cooper Teare's nose strip, breathing exercises and heart rate variability, a breaking-news study on performance impacts from strategic low-carb approaches, the prevalence of drug use in endurance athletes, our obsession with Detroit Lions coach Dan Campbell, Jack Scott's triumph at the Spine Race, and our appreciation of David Goggins.
We also have a listener hot take that will change the way you think about hot dogs and hydration. Oscar Meyer is coming for our sports drinks?!
For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!
Support the podcast: patreon.com/swap
Try Athletic Greens: drinkAG1.com/swap
Subscribe to Allie's channel: https://www.youtube.com/@allie_ostrander
Buy Janji's amazing gear: https://janji.com/ (code "SWAP")
Precision Hydration discount link: pfandh.com (code "SWAP")
Allie Ostrander and Spencer Brown (aka The Athlete Special) join the podcast for some banter and a flip cup showdown. Allie and Spencer both run professional for the Brooks Beasts out of Seattle. Allie won 3 NCAA titles in the Steeplechase while at Boise State University and represented the USA at the 2019 World Championships in Doha. Spencer is a sub-4 miler and the newest addition to the Brooks Beasts. You may know him as The Athlete Special on YouTube and Instagram.
Watch the Flip Cup Showdown in the video version of Episode 9 with Allie and Spencer: https://youtu.be/A9VlSbxnJ9k
Enter the giveaway by sharing the podcast on Instagram and tagging @the_beer_mile or commenting on the video version of the show: https://youtu.be/A9VlSbxnJ9k
- Allie on Instagram: @allie_ostrander
- Allie's cooking Insta: @ohlawdwenommin
- The Athlete Special on YouTube
- The Athlete Special on Instagram: @theathletespecial
Video Version
Watch the video version of the podcast for extra entertainment on the Beer Mile Media YouTube Channel
For Good Samaritans
If you're digging the podcast, show us some love by liking, commenting, and subscribing to our YouTube channel linked above. If you are feeling extra generous, share it with a few friends and head over to iTunes to rate and review the show to help us grow and bring in top-notch guests.
Drop Us A Line
Leave us a voice message and we will include it on the show: https://anchor.fm/beer-mile-media/message
Email admin@beermile.com with questions, comments, and show ideas.
Brought to you by: beermile.com
The Beer Mile Podcast is co-hosted by Chuggernauts Chris Robertson and Adam Shurson. Chris is a Beer Mile World Champion and Record Holder and Adam is the engineer extraordinaire behind the upcoming beermile.com website refresh.
Social
- Follow Beer Mile on Instagram
- Follow Beer Mile on Facebook
- Follow Beer Mile on Twitter
- Follow Chris on Strava
- Follow Chris on Instagram
- Follow Adam on Instagram
- Follow Adam on Twitter
Gear
- GoPro MAX 360
- GoPro Hero 8 Black
- Microphone: Blue Snowball Mic
- Green Screen: LinoStudio Green Screen
- Video/Audio Editing: Adobe Premiere Pro
Stay True. Drink a Brew.
--- Support this podcast: https://podcasters.spotify.com/pod/show/beer-mile-media/support
“Pressure is a privilege.” —Nikki Hiltz
Allie Ostrander and Nikki Hiltz are both having huge breakthrough years on the run. Allie, who recently signed with Brooks Running, and Nikki, who is in her second year as a pro athlete for adidas, joined me for a live show at New York Road Runners's second annual RunnerCon event the day before the New Balance Fifth Avenue Mile to talk racing, big dreams, goals, and activism. Neither Allie nor Nikki had ever run Fifth Avenue before, so it was fun talking to them on the eve of the big race. (Nikki ended up running strong and placing fourth!)
What we mention on this episode:
Emma Coburn and Jenny Simpson on Episode 96 of the Ali on the Run Show
Allie Ostrander on Episode 162 of the Ali on the Run Show
Follow Nikki:
Follow Allie:
Follow Ali:
Listen & Subscribe:
SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!
