Get to Know the TL Team: Allie Ostrander

Allie Ostrander is a professional runner, content creator, and mental health advocate whose journey in fitness is as inspiring as it is transformative.

With a passion for running that began in middle school, she has competed at the highest levels, including a recent impressive finish at the US Olympic Trials. Beyond her athletic accomplishments, Allie’s story includes overcoming personal challenges, such as an eating disorder, which has fueled her dedication to promoting healthy living and mental well-being.

Through her social media platforms, she shares her training experiences and advocates for self-acceptance, inspiring many along the way.

Tell us a little bit about yourself and your journey with fitness.

Hi! I'm Allie Ostrander, a professional runner, content creator, and mental health advocate. I've always loved running and have been competing since I was in middle school. Now, I run for a brand called NNormal and compete in track, cross country, road, and trail racing. Most recently I ran at the US Olympic Trials and placed 7th in the 3000m steeplechase. 

Running and competing have always been enjoyable for me, but the pressure to succeed and to fit the definition of a "runner's body" lead me to developing an eating disorder when I was younger. I've since recovered and now understand the importance of fueling properly for both performance and overall health. Due to my past, I'm passionate about sharing my story online, and I document my training and mental growth on Instagram and YouTube.

Why did you choose to partner with TL?

Since I'm a professional athlete, it's really important that I know exactly what's in my supplements. I love that TL is third party lab tested. The variety of protein powder flavors also cannot be beat...I have a fun new flavor for every day of the week!

What’s your favorite TL product/flavor and why?

My favorite product is the vegan vanilla protein powder because it makes my oats this perfect, creamy texture and adds a beautiful flavor and sweetness.

What advice would you give to someone just getting started in their fitness journey?

My advice would be to find an activity that you truly love doing. Staying consistent with your training and working toward big goals is so much easier when you enjoy the process.

How many different pairs of running shoes do you have?

Well I probably have like 20 in the house, but I generally only use 4 pairs at a time: easy run shoes, flats (for workouts), spikes (for track races and speed sessions), and trail run shoes

What’s on your current running playlist?

I'm actually a podcast girl! I love to listen to the Some Work, All Play podcast. My boyfriend and I also have our own podcast called Every Step of The Way, which we started a few weeks ago.

In your opinion, what are 3 of the most underrated exercises that help running?

Reverse lunges, step-ups, and single-leg hip thrusts. Unilateral exercises are great, since running is one leg at a time, and these three exercises work the quads, glutes, and hamstrings which are vital for running strong.

What is your favorite way to rest and decompress?

I love reading, baking, and walking my dog (a mini dachshund named Georgie). At night though, I love to end the day by turning my brain off and watching an episode of a show, most recently my boyfriend and I watched love island UK, which is the perfect "brain off" TV show.

Tell us about your favorite race experience/location!

Earlier this year I traveled to Belgrade, Serbia for the world cross country championships. That was a fun race because I got to compete alongside the other members of team USA, and Serbia is a country I never would have visited otherwise!

What’s in your current supplement stack?

I like to keep it simple, so right now I just take creatine, vitamin D, iron, and a multivitamin.

What's most important for someone who wants to build better cardiovascular endurance?

Go easy! Honestly I think the reason most people don't like running is because they're going too fast. There is no pace that's too slow on an easy run--the goal is just to spend time on your feet in that aerobic zone. So even if you need to take walk breaks or go slower than you thought, run at a pace that feels easy and conversational.

Allie Ostrander's journey exemplifies the intersection of athleticism and mental resilience. Her commitment to both performance and health serves as a guiding light for anyone navigating their own fitness journey. By sharing her experiences and insights, Allie encourages us all to prioritize what truly matters—finding joy in the process, embracing our unique paths, and fostering a healthy mindset. As she continues to chase her goals, her story reminds us that the journey is just as important as the destination.