EPISODE #164: Built in the NCAA. Proven on the world stage. Katie Izzo.

In today's episode, RUNWITHALLI LIVE host Alli sits down with professional distance runner Katie Izzo, a 3x Team USA Cross Country athlete (2023, 2024, 2026) and recent 2nd place finisher at the U.S. Cross Country Championships to talk about what it really takes to rise through the ranks and compete at the highest level.

From her standout NCAA career at the University of Arkansas where she finished 3rd at NCAA Cross Country Championships, helped secure a national team title, and ran one of the fastest indoor 5Ks in collegiate history to now building her professional career in Flagstaff, Katie shares what it means to pursue your full potential with intention, grit, and consistency.

But this episode isn’t just for elite runners. It’s for YOU. The everyday runner balancing life, work, and training, looking to get better, stay consistent, and show up with purpose.

In this episode, we cover:

• How Katie first got into running, and when she knew it could be something special
• The moment things “clicked” in her career (and what that actually looked like behind the scenes)
• Mindset shifts that help her stay consistent at the highest level
• One underrated training element that can make or break your PR
• What road runners can learn from cross country when it comes to strength + durability
• Why hills, trails, and uneven terrain might be your secret weapon
• What it felt like to earn her spot on Team USA (again!) and key lessons from that race
• How her definition of success has evolved over time
• Advice for runners feeling nervous before a big race
• Why she said YES to coming on the RUNWITHALLI® LIVE podcast

One BIG takeaway is how success isn’t about perfect training. It’s about stacking consistent days (& recovery ones, too) while building strength in ways most runners don’t! Katie’s journey proves that durability, mindset, and trusting YOUR process are what separate the good from the great! 

Katie is one of the first people who welcomed me to San Diego after I reached out to her to go for a run (yes, I KNOW! That was bold!). She kindly said yes without hesitation, shared her favorite running spots around the city that I was unfamiliar with, and made me feel more at ease in a place that felt very unknown to me.

I am forever grateful. I also might’ve convinced her to join my post-run candy addiction, sharing gummies and Parakeet Cafe smoothies before parting ways. It was such a fun way to share miles with an incredible athlete who is not only a bada$$ runner, but also a genuinely kind human.

I’m so lucky to bring you this conversation on the pod today! 

If you’re chasing a PR, navigating a busy life, or simply trying to become a stronger, more confident runner, this conversation is for YOU!

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Connect with Katie Izzo:

• Instagram

And take ONE thing from this episode and apply it to your next run.

Thank you for being here. I appreciate you!

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