Explore every episode of the podcast RunwithKat Show
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Title
Pub. Date
Duration
Jersey City Half Marathon Recap & Next Race Announcement
21 Oct 2024
00:35:02
In this episode, I recap my recent Jersey City Half Marathon race on September 28th. This race will forever have a special place in my heart for so many reasons, and I am so excited to share with you all exactly why! Stay tuned for the end if you are interested to know what my next race will be… it’s a big scary goal!!
Neurocognitive Training in Runners, Using Our Brain As Our Superpower
14 Oct 2024
00:56:28
I Pr’d my half marathon by 13 minutes. One reason I truly think I was able to do this was because of how mentally prepped I was to endure the 13.1 miles at my half marathon pace. I can’t stress the mental importance enough, so in this episode I have physical therapist Dr. Jessica Wulke here to discuss the importance of neurocognitive training for runners.
Episode Outline
00:00 Introduction: Is Running a Learned Skill or an Innate Ability?
06:39 Challenging Yourself and the Benefits of Running
11:19 The Developmental Sequence of Movement and Coordination in Running
25:37 Long-Term Athletic Development: Play, Practice, and Training
30:04 Refining Running Skills: Beyond Running Form
31:59 Positive self-talk and starting the process
34:03 Starting with biomechanics and key performance indicators
37:24 Importance of warm-up drills and assessments
48:07 The role of coaching and individualized approaches
57:10 Run your own race: Focus on your journey
About Dr. Jessica
Jessica Wulke is a dual board-certified specialist in orthopedics and sports physical therapy, based in Dallas, Texas. She earned her Doctorate in Physical Therapy from the University of Iowa and has dedicated her career to sports rehabilitation, with extensive experience in treating professional athletes. Currently, Jessica serves as an Implementation Manager for the healthcare technology company, Academy Medtech Ventures, and also owns a concierge physical therapy company for professional athletes. Prior to this, Jessica spent 11 years at Baylor Scott & White Institute for Rehabilitation, excelling in various roles, including clinic manager, sports residency mentor, and sports physical therapist. Her innovative approach to care includes developing return-to-sport protocols for lower extremity injuries, collaborating closely with sports performance teams throughout the athlete’s rehabilitation journey, and conducting advanced video analysis for running evaluations.
Jessica’s expertise extends beyond clinical practice into education and professional development. A passionate advocate for women in sports, she frequently addresses the unique challenges and opportunities they face, inspiring future generations to pursue their goals in the sports industry. She is actively involved in advancing the field through participation in professional groups and conferences, presenting on topics such as running gait analysis and hamstring injuries. She was also a platform speaker at the APTA’s Combined Sections Meeting, where she discussed treating first responders post-COVID. Jessica's holistic approach to patient care, combined with her leadership in program development, highlights her as a distinguished figure in physical therapy, committed to enhancing both patient outcomes and the professional growth of her peers.
In this episode, I discuss the 5 reasons I think that I had an exponential increase in fitness and PR’s this year. This includes variables such as training tips, social influence, and mindset shifts.
As host of the RunwithKat Show, there is nothing more I love than empowering runners to run the healthiest and fastest. But, there is so much more to running than just racing and PR’s. Running teaches us how to be more resilient, overcome adversity, and inspires us to be our very best everyday, and in some ways, running saves us more than we know. So, in this episode I have runner and coach Kallup Mccoy here to talk about how running helped him overcome his battle with addiction and the power of mindset.
00:00 Introduction and Background 03:10 Running as a Connection to Identity 09:22 Overcoming Addiction and Finding Purpose 12:16 The Power of Mindset in Running 29:19 Building Resilience and Overcoming Challenges 00:02 Introduction and Background 10:19 Overcoming Addiction and Finding Purpose Through Running 28:51 The Power of Community in Pushing Us to Reach Our Potential 34:01 Starting Slow and Setting Challenging Goals in Running 42:34 Kallup McCoy II's Documentary: 'A Runner's High' 52:33 Closing Remarks and Future Plans
About CoachKallup Kallup McCoy II, who once battled a 15-year meth and opioid addiction, is the visionary founder of RezHOPE and the proud owner of Lionsden Fitness and Running LLC. With a passion for fitness and a heart for inspiring others, Kallup is an ACE certified personal trainer and a run coach. His journey is a testament to the transformative power of faith and fitness, which have been instrumental in his own life and recovery.
Kallup's impressive running achievements include running a remarkable 2:40 at the Boston Marathon, conquering a half Ironman, completing numerous ultramarathons, including a hundred miler, and running 800 miles in his early recovery, retracing the Trail of Tears from Cherokee, NC to Tahlequah, OK to raise money for the organization and awareness about stigma and recovery. His remarkable story has been featured in Men’s Health magazine and various podcasts, showcasing his resilience and determination.
Believing in the profound impact of storytelling, Kallup is dedicated to using his experiences to inspire and uplift others. He firmly believes that our trials can be transformed into triumphs and that our pain can be a source of purpose. Kallup's mission is to serve his community and shine as a beacon of hope for all those he encounters.
Additional info Kallup McCoy II is a proud member of the Eastern Band of Cherokee Indians, a certified personal trainer, and a dedicated run coach. As the owner of Lions Den Fitness and Running, he has made it his mission to inspire and guide others on their fitness journeys. Kallup's passion for running has taken him to incredible heights, including participating in the prestigious Boston Marathon both last year and in the upcoming year. His determination and perseverance have been recognized by Men's Health, where he was featured in an article that shared his inspiring story of overcoming addiction and embracing a path of recovery Kallup's dedication to health, healing, and personal growth is evident in everything he does. Through his work as a personal trainer, his accomplishments as a runner, and his commitment to sharing his story, he continues to inspire and uplift those around him.
Detaching From The Numbers | Becoming A Happier Runner
24 Jun 2024
00:57:30
In this episode, coach Nick Klaasava discusses the importance of detaching from numbers and other ways to measure improvement in running. He emphasizes the need to find joy in running and to avoid burnout by maintaining balance. We also explore the role of effort-based training and the pitfalls of fixating solely on personal records (PRs). And most important, we discuss measuring success in running through factors such as resilience, consistency, and personal growth.
Episode Outline 00:00 Introduction: The Importance of Detaching from Numbers
06:13 Finding Joy in Running and Maintaining Balance
23:30 Being Proud of Your Achievements and Progress
28:14 The Importance of Celebrating Accomplishments
31:30 The Role of a Coach in Creating a Supportive Environment
38:53 Avoiding the Pitfalls of Comparison
44:25 The Significance of Individualized Training
52:02 Workouts: Gaining Fitness vs. Proving It
About Coach Nick Nick Klastava is a software engineer, certified running coach (RRCA, USATF), and podcast host (Between Two Coaches). Nick wants to continue to bring running and fitness to everyone in a sustainable way that cuts out so much of the BS that is not needed for your fitness journey. Nick believes in supporting the entire person as a coach and help athletes chase their goals in fitness and in life in balance. Nick loves to share on his IG about his personal journey, how he disconnected from the numbers and found success, and how as he got older and had kids he became a faster runner than he ever was. Follow along with Nick on Instagram at @nklastava or listen to his podcast called Between Two Coaches with his Co-Host Amanda Katz on Spotify or Apple.
I just ran Hyrox NYC on June 1st. Hyrox is a running and strength based competition that consist of 8 1000 meter runs with 8 functional strength exercises sandwiched in the middle of each run. It was some of the most fun I had in a long time, but it can definitely be overwhelming to register for Hyrox without knowing what to expect. So, in this episode I discuss my Hyrox Recap and important tips that I learned from a Physical Therapist and Run Coach perspective.
The summer is approaching and the heat is quickly coming with it! With so many runners committing to fall half marathons and marathons this year, one worry many runners deal with is training in the heat. So, in this episode I have Abu Guerges here to discuss what heat acclimation is and tips to keep running strong this summer!
Episode Outline 00:00 Introduction to Heat Acclimation and Running in the Summer
03:10 Personal Stories and Philosophies on Longevity and Sustainability
06:27 Understanding the Impact of Heat on Running Performance
09:38 The Role of Dew Point and Humidity in Heat Acclimation
12:22 Acclimating to Heat and Humidity: Strategies and Timelines
24:52 Strategies for Heat Acclimation and Efficient Running in Hot Conditions
26:27 The Individualized Approach to Heat Acclimation in Running
29:11 Hydration and Intra-Fueling for Heat Acclimation
36:03 The Mental Aspect of Running and Overall Well-Being
40:22 Balancing Acclimation Strategies and Mental Health in Running
About Dr. Abu Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle. Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs. Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges
The #1 Runner “Must Have” This Summer | Hydra-Patch
03 Jun 2024
00:57:50
As a runner and run coach myself, I am so excited to share my favorite product that ever runner needs especially as the weather gets warmer this summer I’ve been telling all my runners about how they need to get their hands on an a HydraPatch. I love this product so much, and I truly believe it is going to change the game in the electrolyte world. So, on today’s episode I am so excited to have the HydraPatch Team here to discuss everything you need to know about the HydraPatch and why you need to get your hands on one this summer.
Episode Outline
What is HydraPatch
How was HydraPatch Created
The extensive testing process to ensure its safety
Why is HydraPatch Helpful For Runners?
What are the Sxms of Dehydration?
Why Are Electrolytes Important and How can it help us?
The Science Behind A Transdermal Electrolyte Patch
About HydraPatch The HydraPatch® provides you with a variety of electrolytes and essential nutrients that your body needs to manage proper hydration levels.
Our Founder is passionate about sports, wellness and products that make an impact on society. His initial vision stemmed from the sports drink category and wanted to create specific formulas for each athlete within their respective demands through their sport…fast forward to today…. he really wanted to innovate the consumable-based category to tackle dehydration on a different level. He wanted to solve the pain points of people around the globe when it comes to dehydration who are used to experiencing headaches, dizziness, fatigue, lack of focus, thirst, etc.
He saw this opportunity to solve this global concern with an innovative transdermal performance patch which will replenish your electrolytes and provide your body with other essential nutrients. His vision was to bypass the digestive tract process and provide a less invasive and convenient process for consumers around the world. We now are embarking upon a great mission to help people globally and truly take on the goliaths…. our team goal and mission is to provide a legacy to all so that each of us can Live Smarter®…. with the HydraPatch®.
This episode is all about what I’ve been up to lately! After requests from many people asking if I can talk more about my personal life, I decided to share what I have been focusing on with running and non-running related hobbies.
Let me know if you all want more solo content, and if so, what you want me to talk about.
Jersey City Marathon Recap | Matt Zelaya’s Going To Boston!
20 May 2024
00:48:58
On today’s episode, I will be going over a coaching call with athlete, client, and friend, Matt Zelaya as we discuss his new PR that will hopefully finally lead him to running the Boston Marathon in 2025. Matt will discuss…
00:00 Introduction and Background 07:35 Preparation for the Jersey City Marathon 25:09 The Power of Support and Atmosphere 37:20 Using Technology to Track Progress in a RacE
Matthew Zelaya is a Tri-athlete/avid runner & lifter who actively seeks discomfort through challenges, races, and exploring new abilities. He strives to motivate & inspire his social media audience through his physical accomplishments.
He’s a sports development coach as well as becoming a personal trainer to help individuals meet & exceed their fitness goals.
The Secret To Healthy Feet with Dr. Emily Splichal
13 May 2024
00:55:24
Our feet are the foundation of our entire body. And as someone who experienced a foot injury for an entire year, I can say first hand how debilitating it is to not only run, but to carry out all your daily tasks. So, in this episode functional podiatrist and owner of Naboso Technology Dr. Emily Splichal discusses the pillars to foot health and how runners can build stronger feet.
Episode Outline 00:00 Introduction and Importance of Foot Health
02:41 Dr. Emily's Approach as a Functional Podiatrist
07:09 The Role of Sensory Stimulation in Foot Health
10:26 Integrating Foot Awareness and Strength Training
15:15 Recommended Practices for Foot Stimulation
25:36 Building on Foundational Foot Health
26:50 Foot Strength and Sensory Stimulation
30:39 Achieving the Tripod Position
36:26 The Connection Between the Feet and the Pelvic Floor
42:33 Using the Neural Ball and Toe Spacers for Foot Recovery
49:01 Optimizing Power and Energy Release During Running
About Dr Emily Dr Emily Splichal, aka the Movement Longevity Doctor, is a Functional Podiatrist, Human Movement Specialist, author of Barefoot Strong and CEO/founder of Naboso. With over 23 years in the health & fitness industry, Dr Splichal has positioned herself as a global leader on the topics of postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration. Her work has been featured in various outlets including The Oprah Winfrey Show, Rachael Ray Show and Meredith Viera Show, as well as on top podcasts including Ben Greenfield, DocJenFit, Mark Bell and Exercising Health.
As many of you may or may not know, I am competing for Miss NJ USA this June! While connecting at an event with other contestants, I met Derby Chukwudi, and after chatting I encouraged her to reach out the Jersey City Marathon directors to run her first half marathon. In this episode we discuss…
Episode Outline 00:00 Introduction and Background
09:55 Curiosity, Resilience, and Success
29:52 The Race Experience: Pacing and Challenges
43:56 Life Lessons: Embracing Opportunities and Giving Life a Chance
About Derby Derby Ozioma Chukwudi is the current Miss New Jersey USA and a 1st generation Nigerian-American born in Dallas, TX, raised in Lagos, Nigeria, and now resides in Hoboken, New Jersey. She is on a mission to inspire the next generation of leaders by leveraging her multi-talented background, encompassing communication, strategy, pageantry, financial education, and community development. Derby is excited to reach several communities across New Jersey and spread awareness about financial education. She is passionate about advocating for financial literacy among young people to prepare them for a future of financial freedom and choices.
Broadly, she believes everyone should dream and dream BIG - she is excited to continue empowering people and reminding them that their dreams are valid. She is a member of the Global Investment Strategy Team at JPMorgan Private Bank in Midtown, New York. Prior to this role, she worked at the New Jersey Private Bank alongside a team responsible for advising ultra-high-net-worth individuals, families, and foundations on various wealth management matters, including asset allocation and investment portfolio construction, lending, and wealth transfer planning. Derby joined J.P. Morgan in 2018 as a Summer Analyst and returned full-time in 2019 after graduating with her undergraduate degrees. Derby graduated cum laude from Berea College with a BSc. Degree in Business Administration and B.A. degree in Economics. She has always been passionate about finance, business, entrepreneurship, and community development and was able to take on opportunities at Berea College, Wells Fargo, MedLab Media Group, Starting Bloc Fellowship, Colorwave Venture Capital Fellowship, JPMorgan Chase & Co., and VC University.
Derby advocates for the purposeful use of her social media and leverages her Instagram page to share inspirational reels to empower her viewers. She has also been featured on several podcasts, including The Obani Show podcast, the Millenial podcast, and the Financially Naked podcast. Outside of work, she is an award-winning Toastmasters public speaker passionate about creating awareness for financial education. She invests her time in volunteering within her community, mentoring young adults, and empowering people, reminding them that their dreams are valid. In 2022, Derby was named a Women of Inspiration Award Finalist - the Women of Inspiration Award recognizes the achievement of women who lead, inspire, and motivate. In 2018, she was selected as one of the Forbes 30 Under 30 Scholars
As a physical therapist, I often find that there is a debate when it comes to running… That is, is running a learned skill or is it something that we innately pick up and do well right away? So, in this episode I have Dr. TJ Martino here to discuss just that. And, if it is a skill, how can runners improve and refine that skill to become a better runner.
Episode Outline
00:00 Introduction: Is Running a Learned Skill or an Innate Ability?
06:39 Challenging Yourself and the Benefits of Running
11:19 The Developmental Sequence of Movement and Coordination in Running
25:37 Long-Term Athletic Development: Play, Practice, and Training
30:04 Refining Running Skills: Beyond Running Form
31:59 Positive self-talk and starting the process
34:03 Starting with biomechanics and key performance indicators
37:24 Importance of warm-up drills and assessments
48:07 The role of coaching and individualized approaches
57:10 Run your own race: Focus on your journey
About Dr. TJ Martino, PT, DPT, CSCS
Dr. Martino is a licensed physical therapist, sports performance coach, and owner of EVO Health + Performance in Freehold, New Jersey.
A New Jersey native, Dr. Martino received his bachelor’s degree from Monmouth University and a Doctorate in Physical Therapy from Seton Hall University. He has certifications through the National Strength and Conditioning Association (NSCA), Functional Movement Systems (FMS), USA Track and Field, USA Weightlifting, and the International Youth Conditioning Association (IYCA).
He was previously an adjunct professor at Kean University where he taught in both the Bachelors and Masters of Exercise Science program.
With over 15 years of experience in the fitness industry, he has had the opportunity to work in various settings with active adults, high school, collegiate, Olympic- and professional-level athletes; and, acting as the team physical therapist in professional soccer with NJ Sky Blue FC (2017-2019).
He often draws from his experience as a fitness professional, promoting a healthy lifestyle and encouraging patients to have an active role in their treatment to ensure long-lasting results.
Throughout the rehab process, he applies principles of the Postural Restoration Institute, Functional Movement Systems, and general principles of sports performance to uncover the underlying cause of pain, movement dysfunction, or impaired performance. He systematically addresses these issues by restoring variability, building capacity and safely progressing patients from ‘injured to indestructible.’
In his free time, TJ enjoys an active lifestyle of strength training, running (all the miles), hiking, and spending time outdoors with his family.
Cold Plunging seems to be the new craze on social media nowadays. Everyone is doing it because there is said to have a lot of benefits such as improving recovery, immune system, mental health, and more. So, in this episode, Integrative Exercise Physiologist breaks down the current research to answer all of these questions and if runners should really be cold plunging.
Episode Outline 00:00 Introduction to Cold Plunging
06:20 Understanding Cold Therapy
11:50 Popularity of Cold Plunging
19:14 Impact on Strength
24:13 Incorporating Cold Plunging into a Runner's Schedule
26:51 Effects on Delayed Onset Muscle Soreness
29:09 Understanding Inflammation and Recovery
31:04 Inflammation and Cold Plunging
32:07 Reducing Soreness After a Hard Workout
35:45 Cold Plunging and Mood Improvement
39:12 Optimal Time and Frequency for Cold Plunging
44:37 Precautions and Contradictions for Cold Plunging
56:35 Should Runners Incorporate Cold Plunging?
58:34 Advice for New Runners: Consistency and Slow Progression
About Phil Phil Batterson is an avid endurance athlete and has competed in everything from rowing, to ultra running, and triathlons. He has coached nationally successful running teams at the high school and junior college level. He recently received his PhD in human bioenergetics from Oregon State University where he studied how exercise remodels your mitochondria. He is the founder of Critical Oxygen where his goal now is to teach athletes and coaches how to optimize their physiology to maximize endurance performance.
As a run coach, one of the most common questions I get from new runners is if its really necessary to do a warm up before their run, and if so, what is a good warm up that they should do? So, in this episode, I have Laura Norris here to talk about the importance of completing a warm up before your run and why you should start incorporating them into your pre-run routine.
00:00 Introduction and Importance of Warmup
03:33 Benefits of a Warmup
08:10 Structure of a Warmup
13:30 Static Stretching and Warmup Duration
26:38 Personal Warmup Routines
34:04 Advice for New Runners
37:44 Conclusion and Contact Information
About Laura Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. She is also the co-host of the Tread Lightly podcast. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies and interests include running, hiking, NYT world puzzles, Taylor Swift music, and sci-fi/action/fantasy movies and books.
On February 22nd, 22 year old Laken Hope Riley was found dead at the University of Georgia campus after going out on a run. While I like to keep topics on this podcast light and happy, I couldn’t shake knowing she isn’t the only one who fell victim to this. And as a female runner, I knew we needed to have a conversation about how women can feel safer running. So in this episode, I have Jodi from Go Guarded here to discuss what women can do to feel safer on their runs.
00:00 Introduction and Background
01:15 Jodi's Running Story and GoGuarded
11:28 Building Safer Communities
16:02 The Importance of Community
23:28 Introduction and Not Today Mother Fucker Movement
24:24 The Story of Kelly Herron
26:10 The Importance of Self-Defense and Confidence
27:41 Being Situationally Aware
31:26 Safety Tips for Women Running Alone
37:24 The Impact of Fighting Back
42:31 GoGuarded and the Challenges of Selling
45:57 Closing Thoughts and the Strength of the Female Runner Community
About Jodi Jodi is the Founder and CEO of Go Guarded.
Being injured as a runner is not fun. And the number one question every runner wants to know is if they can continue running or when they are allowed to start running. But, instead, the question should be how much should they run? Coming back from an injury safely is just as important as the rehab. In fact, it’s actually part of the rehab. So, in this episode, Dr. Jenna Nitowaki- Luu will discuss how to safely return to runing after an injury.
00:00 Introduction
03:11 Can You Run with an Injury?
05:13 Making Running Part of Your Rehab
12:10 Running Within Your Means
18:40 Returning to Running Safely
23:24 Variables to Consider in Running
27:30 Adding Variables to Training
40:45 Transitioning to Normal Running
46:27 One Piece of Advice
48:26 The Importance of Not Comparing Yourself
49:15 Connect with Jenna Nitowski-Luu
50:14 Conclusion and Call to Action
About Jenna Dr. Jenna Nitowski-Luu is a chiropractor, coach and owner of Lotus Spine and Strength. Her previous experience with chronic injuries as a runner led her to pursuing her education and opening her own practice. She works with a variety of patients, but runners specifically seek care at Lotus due to her experience with running-related injuries. Her main goal is to keep runners running, which she pursues through patient care, but also by teaching rehab to other clinicians as well. Follow her for clinical and running-related content @dr.j.nitowski on Instagram and find more about her services at lotusspine.com
Be Prepared For Boston Marathon | Logistics, Nutrition Tips and more!
01 Apr 2024
01:06:22
The Boston Marathon is one of the most iconic world major marathons that many people dream of running. Marathon Monday is quickly approaching, and for many people, it might be their first time running Boston. So, in this episode Registered Dietician Caila Yates is here to discuss logistics on the Boston Marathon as well as how to optimize your nutrition during race week and on race day.
Episode Outline 00:00 Introduction and Overview
01:07 Importance of Fueling and Expertise
07:06 Running the Boston Marathon
08:16 Experience and Course Details
12:01 Preparing for the Boston Marathon
23:50 Snacks and Hydration
29:20 Snack Options and Electrolytes
32:34 Personal Carb Loading Strategies
33:15 Pre-Race Carb Loading
38:50 Pre-Race Mobility and GI Issues
43:07 Morning of the Race
49:09 Fueling and Hydration During the Race
54:27 Post-Race Recovery and Celebration
58:26 Final Advice for Running Boston
About Caila Caila is a registered dietitian based in Boulder, CO with a dual expertise in eating disorder treatment and sports nutrition. Using an evidence-based approach, Caila teaches athletes how to use nutrition to fuel their performance without sacrificing their relationship with food or their bodies. Whether you are honing in on your race day fueling strategy, treating an injury, or looking to build a better relationship with food, Caila will meet you where you are. When she's not working, she is running with The Track Club in Boulder, skiing, playing pickleball, or spending time with her fiance and her pup.
Connect with Caila
Caila is currently taking on new clients, to inquire reach out via email
Jersey City Half & Marathon: In’s & Outs Of The Course
25 Mar 2024
01:05:19
The Jersey City Half Marathon and Marathon is a new race in the North Jersey area that so many people are doing this year! With it only being the second year that the race is being held in NJ, a lot of runners are not entirely sure what to expect from this race. So, in this episode, I have Dr. Jimmy Williams here to discuss everything you need to know to be prepared for the Jersey Half Marathon and Marathon this April!
Episode Outline 00:00 Introduction and Background
08:53 Race Expo and Swag
15:32 Logistics Before the Race
23:05 Fueling and Hydration
27:36 Finish Line and After Party
34:51 Course Overview
39:09 Spectator Recommendations
39:38 Spectating Tips for the Half Marathon
41:42 Race Strategy for the Half Marathon
46:15 Marathon Course Overview
53:25 Race Strategy for the Marathon
57:43 Exit Strategy and Connecting with Family and Friends
59:47 Advice for Beginner Runners
About Jimmy Dr. Jimmy Williams is a physical therapist with a specialty in runners & endurance athletes. Jimmy has been a running & triathlon coach since 2015. This combination of a well tenured coach plus Doctor of Physical Therapy helps his clients reach their personal fitness goals whether they are currently dealing with injury or not. Jimmy is a native Florida Man who moved up to New Jersey to go to Rutgers University for his graduate degree and has been working at Finish Line Physical Therapy in Manhattan ever since. Feel free to follow him @runningjimmy_dpt on Instagram or shoot him a DM for coaching/physical therapy inquiries.
Have you ever heard of a running and strength competition called Hyrox? I have been seeing more runners who love to strength train start to use their endurance to participate in Hyrox, and similar to running a first half marathon or marathon, a lot of people are attempting to race Hyrox without preparing for the race correctly. So, in this episode Dr. Kayleigh Shondee discusses how to program a hyrox plan and pointers on how to be successful during your first hyrox race.
Episode Outline 00:00 Introduction to Hyrox and the Guest
06:25 Understanding Hyrox Competition
11:32 Preparing for Hyrox Training
18:13 Balancing Running and Strength Training
21:51 Speed Workouts for Hyrox
25:19 Determining Goal Pace for Hyrox
32:16 Timeframe for Hyrox Preparation
37:41 Mock Workouts and Peak Week
40:12 Mental Challenges of Hyrox
44:46 Tapering and Preparation for Hyrox
46:50 Advice for New Hyrox Participants
About Kayleigh Dr. Kayleigh Shondee works virtually with HYROX athletes all over the world. She is based out of phoenix, AZ and her husband is going into the army active duty so she has perfected her ability to treat clients and get them running & racing pain free virtually! She has ran 2 marathons, countless half marathons and 1 HYROX race last year! She has rehabilitated her own wrist fracture and hamstring strain to get back to competing! When she is not treating clients she is training herself at Anarchy Fitness of Scottsdale or Suffer City of Gilbert with her husband who also loves to suffer as much as she does!
In this episode, Coach Nick Golimbowski discusses how to prepare for your first ultra marathon. He emphasizes the importance of understanding the different types of ultra marathons and the expectations for training and nutrition. Coach Nick provides insights on building a strong base, incorporating strength training, and gradually increasing mileage. He also highlights the mental aspect of ultra marathons and the need for a strong why and positive mantras. Additionally, he shares common mistakes to avoid and the importance of specificity in training, including elevation considerations. Overall, Coach Nick provides valuable advice for beginners looking to tackle their first ultra marathon.
Episode Outline 00:00 Introduction to Ultra Marathons
03:19 Understanding Ultra Marathons
04:29 Types of Ultra Marathons
05:20 Must-Knows for Ultra Marathons
09:30 Training for Ultra Marathons
14:32 Peak Week and Tapering
24:38 Mental Aspect of Ultra Marathons
31:05 Common Mistakes in Ultra Marathons
35:38 Importance of Strength Training
40:59 Considerations for Elevation
44:45 One Piece of Advice
About Nik Nikola Golymbiowsky, widely recognized as Runnik100km, is a highly skilled and passionate run coach, renowned for his expertise in guiding runners to achieve new personal records while emphasizing injury-free training. His extensive qualifications include certifications from UESCA as a run coach, ISSA in strength & conditioning, and a noteworthy specialization as a certified muscular therapist.
Nik's own journey in the realm of endurance sports is marked by his seasoned experience as an ultra marathon runner. Currently, he is ambitiously training for a daunting 500km race across the challenging terrains of the Mojave Desert. His dedication to the sport and his athletes is not just about crossing finish lines but about embracing and overcoming the physical and mental challenges inherent in ultra-distance running.
Follow Nik's inspiring journey and benefit from his professional insights by connecting with him on Instagram at @runnik100km, where he shares his adventures, training tips, and the relentless pursuit of pushing boundaries in the world of long-distance running.
A major mistake I see many runners constantly making is chasing after a half marathon or marathon time by only running half marathons or marathons. And yes, I can see how that would make sense, but what if I told you that maybe you can get faster by actually focusing on the shorter distances? The 5k is a great indicator of fitness without requiring an extended period of recovery following the race. But, despite it requiring much less recovery than a marathon, a 5k program should be just as carefully crafted as the marathon. So, in this episode Coach Montana Depasquale will discuss how to perfectly craft a 5k to help you PR.
Episode Outline 00:00 The Mistake of Chasing Marathon Times
01:22 The Importance of the 5K Distance
04:18 Considerations for Crafting a 5K Program
05:08 Major Considerations for PRing in a 5K
09:26 The Difficulty of PRing in a 5K
10:48 Training for a 5K in the Winter
11:42 Building Strength and Power in the Off-Season
12:11 The Importance of Warm-Ups in Cold Weather
13:35 Physiological Differences in 5K Training
16:18 Understanding Aerobic and Anaerobic Systems
20:10 Duration of a 5K Training Program
21:29 Frequency of Speed Workouts in a 5K Program
23:41 Considerations for Recovery in Speed Workouts
26:54 Structuring Two Days of Speed Work per Week
28:48 Differentiating Speed Workouts in a 5K Program
29:39 Adapting Speed Workouts for Individual Needs
30:07 Key Workouts for Improving Anaerobic Capacity
33:33 Building Up to 5K Pace in Training
36:45 Timing of Peak Workouts in a 5K Program
37:12 Speed Workouts in the Week Leading to the Race
39:20 Race Preparation for Hilly Courses
41:00 Strategies for Finding and Maintaining Pace
45:27 Executing a Well-Planned Race Strategy
49:09 Considering Course Difficulty for PR Attempts
50:10 Listening to Your Body and Adjusting in the Race
51:46 Final Thoughts and One Piece of Advice for PRing in a 5K
52:55 Closing Remarks and Contact Information
About Montana Montana DePasquale is an online running and strength coach and the owner of Coach Montana DePasquale. She's passionate about providing runners with science-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 16 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.
Hip Labral Tears are just one of the common hip injuries that can affect your running. But, is it safe to keep running with a hip labral tear? Can you do more damage to the labrum? Do you need surgery if you have a hip labral tear? And most importantly, how do you manage running with a hip labral tear. In this episode, physical therapist, Dr. Sarah Louie discusses…
Episode Outline 00:00 Introduction to Hip Labral Tear
05:16 Understanding the Labrum
07:17 Causes and Risk Factors of Hip Labral Tear
10:21 Symptoms of Hip Labral Tear
14:37 Running with a Hip Labral Tear
16:30 Surgery for Hip Labral Tear
18:01 Outcomes of Surgery for Hip Labral Tear
21:57 Physical Therapy for Hip Labral Tear
25:15 Exercise Recommendations for Hip Labral Tear
36:03 Pain-Relieving and Provocative Movements
40:56 Returning to Running After a Hip Labral Tear
45:58 Advice for New Runners
49:29 Conclusion and Finding Dr. Sarah Louie
10:00 Common Hip Injuries in Runners
20:00 Prevention and Rehabilitation Strategies
30:00 Importance of Strength Training
40:00 Returning to Running After Injury
50:00 Conclusion and Contact Information
About Sarah Dr. Sarah helps women runners with hip pain return to running confidently and comfortably both through virtual run and strength coaching as well as in-person physical therapy and performance work in Seattle, WA. Sarah is a fellowship trained physical therapist who became passionate about women runners with hip pain when she was sidelined from running by her own hip injury for a whole year. She wants to collapse the recovery time for future hip pained runners and infuse hope in to their stories to trump all the fear and anxiety. Follow her on socials at @Dr.Sarah_TheHipDoc or schedule a time to chat at StrategyWithSarah.com
On this episode, Dr. Mani Alavi and I discuss mismatched disease and its impact on human health. We also explore the concept of mismatched disease and its relationship to the modern environment. Dr. Mani talks about the impact processed foods have on our health, the reasons behind the higher rates of chronic illnesses in America, and the role of physical activity in preventing mismatched disease. The conversation also provides insights for runners, emphasizing the importance of varied movement patterns, nutrition, and stress management.
Episode Outline 00:00 Introduction and Background of Dr. Mani Alavi
11:02 Definition and Origin of Mismatched Disease
18:00 The Impact of Agriculture and the Standard American Diet
25:48 The Evolution of Human Health and the Modern Environment
29:44 Introduction to Mismatched Disease
30:11 The Impact of Processed Foods
31:27 The Western Diet and Chronic Illnesses
40:41 Optimizing Training and Performance for Runners
46:16 Incorporating Evolutionary Principles into Lifestyle Choices
57:32 Finding Joy and Fun in Physical Activity
About Dr. Mani Dr. Mani Alavi is an emergency medicine physician, former attorney, and an avid runner. He has completed several world major marathons, with a particular fondness for the Boston Marathon, which holds a special place in his heart. Dr. Alavi specializes in heat science and mismatch disease, focusing on heat acclimation and training, and also topics related to mismatch disease, exploring how modern environments impact our health. Outside of medicine and running, he hosts the Adaptation by Fire podcast, where he discusses health, fitness, and optimizing performance in extreme conditions. Additionally, Dr. Alavi writes on these subjects. In his leisure time, he enjoys spending time with his family, coaching his children's soccer teams, traveling, and enjoying the outdoors.
Busting Myths and Breaking Down Perfect Running Form
19 Feb 2024
01:02:09
Breaking down running form can be quite overwhelming and often times misleading on social media. In this episode, Dr. JP Gloria is a physical therapist that will address common misconceptions and myths when it comes to perfect running form. JP discusses cadence, overpronation, and foot strike pattern.
Episode Outline
00:00 Introduction: The Complexity of Running Form
10:46 Can Perfect Running Form Prevent Injuries?
14:34 Improving Efficiency and Performance
18:31 Understanding Cadence and Optimal Step Rate
29:08 Debunking the Myth of Overpronation
37:33 The Complexity of Hip Drop
46:15 The Truth About Foot Strike
47:34 The Importance of Individualization
50:43 Considerations for Changing Footstrike
51:30 Understanding Overstriding
52:57 The Role of Variety in Running Shoes
54:11 Exploring Different Foot Strikes
56:24 Being Open-Minded and Avoiding Dogma
57:45 The Complexity of Running Form
About JP Dr. JP Gloria is a physical therapist and performance coach for runners. He has worked with runners of all levels from new runners to professional runners. JP is extremely passionate about understanding runners and the way they move to help them get back to running and competing. He takes a particular interest in working with master's level/older athletes get back to enjoy lifelong running again and still even compete. In his "spare" time, he still tries to share that experience and running knowledge to other runners, so they can also continue to enjoy running, whether it's peak performance or staying injury free. You can find his running advice and tips of Dr. JP Gloria from multiple platforms like Instagram (@jpgloria.dpt) , along with other videos found on Youtube (@JPGloria). If you are more curious about his individual services, you can submit a form at his official site at www.jpgloria.com .
Master The Marathon: The Ultimate Training Guide For Women with Author Ali Nolan
12 Feb 2024
01:00:23
Training for a marathon is a lot of work, and at times, can be overwhelming when trying to find all the right resources to use to be prepared. Luckily, author and runner, Ali Nolan made a book discussing everything you need to know to be prepared for your marathon. Ali took it one step farther and also included important information to consider for women.
Outline 00:00 Introduction to Allie Nolan and her book
02:28 The need for a book specifically for women
06:01 The importance of strength training and nutrition for women runners
09:18 The role of mindset in running
10:14 The power of mantras and positive self-talk
16:39 The body scan technique for tuning into the body
20:36 The importance of trusting your body and tuning out negative self-talk
27:12 The use of imagery in running
47:05 Using Imagery for Performance Enhancement
50:50 The Importance of Self-Compassion
56:10 The Role of Coaches in Promoting Self-Compassion
58:20 How to Connect with Ali Nolan
Ali Nolan is the author of Master the Marathon: the Ultimate Training Guide for Women. As the former features editor and a current contributor for Runner’s World, she is active in empowering women in fitness and endurance sports. She's also a fierce advocate for mental health. You can find her byline at ACTIVE.com, Bicycling, Garden & Gun, Halfmarathons.net, Livestrong, Runner’s World, Self, Sport Literate, and Women’s Health. When she's not writing or running, you can find her on the tennis courts.
The pose method is one of the most common ways to promote efficient running form in runners. In this episode, Pose Method Specialist, Coach Dex Moore discusses the basics of pose method and how it can help you become a stronger, faster, and more economically efficient runner.
Episode Outline 00:00 Introduction to the Pose Method
03:44 Understanding the Pose Method
05:46 Breaking Down the Pose Method
09:01 The Three Elements of the Pose Method
13:15 The Role of Gravity in Running
16:31 Practicing the Pose Method
22:48 Cues for Proper Running Form
25:52 The Figure Four Shape of the Pose Method
28:13 Building Foot Strength with Barefoot Shoes
35:13 Implementing the Pose Method into Running
43:47 The Importance of Video Analysis
46:44 Treating Running with Intention and Skill
47:43 Recap and Misconceptions about the Pose Method
48:39 The Importance of Allowing Natural Landing
49:32 Debunking Misinformation and Improving Running Form
50:23 Don't Get Caught Up in the Shoe Game Hype
51:19 Coach Dex Moore's Offerings and Social Media
52:21 Special Discount for Listeners
53:03 Gratitude and Conclusion
About Dex Coach Dex is an ACE-certified Fitness Coach, Pose Method Running Technique Specialist, and RRCA Running Coach. By teaching running as a skilled movement rather than strictly a cardio exercise, he helps athletes build a better relationship with running. Some of his projects include: Working with Pose Method and the US Army to reduce running injuries in soldiers. Hosting Running Skill Clinics at tracks and gyms. Coaching teams of adult runners, of all skill levels, for local race events. Working with youth athletes to improve running for their sport of choice. Coaching group fitness classes based on General Physical Preparedness principles. Follow along on Instagram @coachdex_757 to start working to develop your own running skill.
Kiawah Island Marathon Race Recap with Kaleb Hyland
29 Jan 2024
00:46:35
In this episode, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My client, Kaleb Hyland and I will break down his performance after the Kiawah Island Marathon, discuss what led him to feeling prepared for the race, and talk about important must do’s before your next race.
00:00 Introduction and Background
03:44 Race Recap: Key West Island Marathon
06:05 Race Summary and Reflections
10:08 Lessons Learned and Future Plans
26:48 The Importance of Support and Mental Training
31:17 What Went Well and What Didn't Go Well
37:33 Future Goals and Races
40:25 Where to Find Caleb and Final Thoughts
43:01 Katherine's Success as a Coach
43:32 Katherine's Knowledge and Approach
44:25 Investing Time in Athletes
44:53 Availability for Coaching
About Kaleb Kaleb Hyland is a recent college graduate quickly emerging as a young professional in the engineering world. He currently works as a civil project designer for a private engineering firm focusing on aviation engineering. Kaleb also serves as an Army officer in the 391st Engineering Battalion. Outside of work, Kaleb strives to put himself on the map in the fitness world, as well. Kaleb has a burning passion for fitness, health, and mentoring others. He continually seeks out mental and physical challenges in order to grow and to inspire others along the way. Kaleb hopes to one day own his own gym where he can help steward and mentor troubled youth and continue to test and push his body to the limits.
If you liked Kaleb's vision and want to follow his journey or seek out advice follow his Instagram where he will be documenting his journey.
As runners, we all know we need to strength train, but most runners doesn’t really know what that entails. Dr. Gabby Go discusses the importance of strength training for runners and provides insights on how to execute it correctly. In this episode, she educates runners on principles of strength training and emphasizes the need for progressive overload as well as individualized programs tailored to the specific needs of runners. Gaby highlights the benefits of strength training. She also addresses common mistakes and misconceptions about strength training, such as the belief that it will make runners bulky or slow them down. Gaby also shares her insights and experiences as a marathon runner and how to incorporate strength training into our running routines.
Episode Outline 00:00 Introduction and Background
07:59 What is Strength Training?
09:02 Common Mistakes in Strength Training
15:46 Benefits of Strength Training for Runners
20:15 Frequency of Strength Training
25:52 Difference Between Strength Training and Cross Training
28:31 Important Muscle Groups for Runners
33:59 Sets, Reps, and Rest Periods
39:49 Importance of Rest and Recovery
41:39 Advice for New Runners
42:19 Connect with Dr. Gabby Go
05:00 Training for a Marathon
15:00 Injury Prevention and Recovery
25:00 Nutrition and Hydration
35:00 Mental Preparation and Motivation
43:00 Acknowledging Coaches and Support
About Gaby Dr. Gaby Go is a former D1 athlete and marathoner. Her personal injury experiences and athletic career sparked her journey to physical therapy alongside a special interest in treating endurance athletes. She currently works as a sport & performance physical therapist at Health Baller located in Rockville, MD. She is also the founder of Go Run Stronger, a virtual platform that offers 1:1 run coaching, strength coaching, and a monthly subscription to strength & running related injury programs. She is dedicated to her work and passionate about empowering her patients and clients to reach their individual goals. She emphasizes performance-based injury prevention and rehabilitation through strength, mobility, and adequate recovery. Follow her so you can learn tips to stay injury-free when running @dr.gabygo!
Women and Running: Use Your Hormones as Your Superpower
15 Jan 2024
00:56:47
Not all runners are created equal, therefore, not all run programs should be the same. And, I feel like MOST people know this, but, one thing I can’t shake off is how LITTLE we talk about the difference on how to approach programming for women. It is a fact, our hormones cycles are extremely different than men, and they are CONSTANTLY CHANGING, so today I have Louise Valentine here to discuss how women’s cycles can affect their training. In this episode Louise will discuss…
Main differences between male and female athletes as it relates to hormones
How does the menstrual cycle affect running performance
How does being pregnant affect running performance in relation to VO2 max
What are some tips for a woman runner if she has her period on race day
Does menstruating during race day make us run slower or faster?
Can women’s change in hormones make us more susceptible to injury like a stress fracture
Louise helps female runners ditch hormone havoc, sluggish running, hanger, weight gain, muscle loss, injuries, low libido & more. She is the creator of Badass Breakthrough Academy, the only 1:1 program combining women's health, comprehensive female-specific nutrition, run plans, expert-level injury prevention & all resources needed to work WITH your female body for life Named #1 practitioner in the world 2023, it's her greatest passion to empower everyday active women to feel, look & run their best with less stress.
Connect with Louise
Free Nutrition Guide to ditch hormone symptoms, free injury prevention masterclass, blog & free 1:1 consults:
Mindset in Runners: Improving Performance Through Imagery, Visualization, and Self Talk
08 Jan 2024
00:54:52
Your mindset will dictate not only your running, but your ability to overcome any adversity in life. One of my favorite reasons I love running is because it can teach you a lot about how to challenge yourself physically, emotionally, and mentally. One major factor to consider when racing for performance is your mindset, so in this episode, sports psychologist Kate Allgood will discuss…
Why is mindset and confidence important when running?
What are some tools to shift mindset and help runners perform at their highest level
What are some tools to improve self confidence when running
Can visualization and imagery help with performance and achieve running goals?
How can runners maintain a sustainable flow or rhythm through the duration of a long distance race
How can runners build the mental tools to respond to a negative situation rather than just react?
About Kate Kate is a mental performance coach and CEO of Quantum Performance Inc. This high-performance coaching firm specializes in mental training for athletes, and Kate has worked closely with top athletes in the NHL, NFL, LPGA, Supercross, and other professional leagues. A recognized leader in the field of mental performance, she holds two master’s degrees in psychology and is a highly sought- after coach. Her first book, “Get Into the Zone”, became an Amazon bestseller on the subject. Originally from Toronto, Canada, where she was a top-ranked ice hockey player, she now resides in sunny San Diego.
Finish Line Features | Dominic Fusco: The 24 Year Old Cardiac Arrest Survivor
01 Jan 2024
00:59:42
On today’s Finish Line Features episode, athlete, Dominic Fusco will motivate and inspire you by discussing his experience with suffering a cardiac arrest. Dom breaks down what happened on that day his heart stopped and how his perspective on life has changed since then. Dom will discuss…
Dom’s running history and how he started running
Dom’s story about the day he suffered a cardiac arrest
Dom’s perspective on health after having a heart attack
Dom’s perspective on life after having a heart attack
The number 1 advice Dom gives others after almost dying
The biggest life lesson Dom learned from his experienced
Absolute health practices Dom recommends everyone to do
About Dom
Dom Fusco is on a mission to inspire and empower 100 million people to live healthier, happier, more fulfilling lives. He is a lifestyle-wellness creator, Co-Founder of Upspace and Full Circle Events, and host of the Pure Ambition podcast.
You asked for it, and I delivered! In this episode, I am responding to your Instagram Poll with the Top 10 perfect gifts to get a runner. Tune in to the end to hear my number 1 thing every runner should have.
We’re doing things a little differently today. In this episode, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My client, Derek Morgen and I will be breaking down his performance after the Philadelphia Marathon.
In this episode, we discuss
What Derek would’ve changed about his training for the race
What Derek would’ve done differently on race day
What Derek believed went well when running the race
Breaking down the Philadelphia marathon course
Derek’s opinions on where the tough test hills were in the course
Derek’s running plans for the future
Derek Morgen, who has spent five years working with tech startups, recently founded VTLZR — a brand promoting physical and mental health through strength and endurance training. Through VTLZR, he combines his business background with a deep passion for health and wellness to share the benefits of a hybrid athlete regimen. As a Certified Personal Trainer, Derek offers hybrid athlete and body transformation coaching services to help others achieve their goals and live healthier lives. He strives to accomplish mental and physical challenges and share his experiences and what he learns to inspire others to become their best selves. Follow him on Instagram at @derekmorgen, VTLZR at @TeamVTLZR, or join the Vitalizer Newsletter for training methods, tips for workouts and nutrition, motivational content, and more.
Finish Line Features | Overcoming a Traumatic Brain Injury with Shaun Astorga
02 Sep 2024
00:52:37
On this episode, physical therapist, Dr. Shaun Astorga and I discuss his story overcoming from a life altering brain and neck injury and how he was able to overcome the struggles of completing daily tasks to eventually running half marathons post injury.
Episode Outline 00:00 Introduction and Background
02:15 Getting Into Running and Injury
05:21 Upcoming Half Marathon and Training
06:22 Unpacking the Injury and Symptoms
12:12 Seeking Help and Advocating for Yourself
17:11 Rehabilitation and Recovery Process
20:19 The Importance of Mindset and Support
24:16 Overcoming Challenges and Staying Motivated
26:32 Finding Hope and Motivation
38:02 Addressing the Mental Aspect of Recovery
48:02 Believing in Yourself and Seeking the Right Help
About Shaun Dr. Shaun Astorga is a physical therapist who specializes in helping runners and an active population stay doing what they love while overcoming injuries and pain. Shaun founded his physical therapy practice AMP Performance Rehab in Chester, NJ, which he co-owns with his friend Dr. Monica Moore, after recognizing that the medical system does not have many solutions available for people who are physically active and enjoy pushing themselves. After suffering a life-changing neck and brain injury in 2017, Shaun spent the better part of 6 years trying to find a solution to get him back to running. Everything he learned during this time has gone into AMP's unique model of physical therapy and his clinical mentorship program called AMP Blueprint, where he teaches this model of physical therapy to other practitioners.
As a Physical Therapist and online run coach, I have encountered WAY too many runners who have experience disordered eating and don’t even know it! A lot of runners seem to have a belief that the perfect time to lose weight is when training for a marathon OR believe that they need to be skinny to be fast. So, in this episode I have Athlete Psychotherapist, Stephanie Roth-Goldberg here to discuss common disordered eating in running.
In this episode, we discuss
Do runners need to be skinny to be considered a runner, and where do you believe this thought came about?
What is typically a reason that runners may have this type of belief?
How do you manage a runners fear of gaining weight when they are in the middle of training for a marathon?
How can a runner work through negative thoughts around weight gain and loss of fitness due to a running injury that requires them to stop running?
Generally, what are some healthy habits you would recommend for all runners to maintain a healthy relationship and mindset within running?
Stephanie Roth-Goldberg, LCSW, CEDS-S is a psychotherapist specializing in eating disorders and athletes. She has group practices in both NYC and NJ that focus on treating eating disorders through an anti-diet lens.
Stephanie works with athletes and the intersection of eating disorders and sports. Stephanie, a runner and triathlete herself is passionate about incorporating movement into eating disorder treatment to help folks feel empowered and connected to their bodies. She regularly presents on the subject of eating disorders and exercise.
When Stephanie isn’t working, she can be found running around with her two children, writing, or marathon training.
Running with a chronic illness is not easy and DEFINITELY NOT talked about enough. Some of you may not even know, but, actually run with a mild chronic illness! Despite whether or not you have a chronic illness, you probably know at least one person who does, and there needs to be more education centered around how to safely run with a chronic illness, so in this episode, I have Dr. Kate Bochnewetch here to discuss what a chronic illness is and how to safely run with a chronic illness. In this episode, we will discuss
What is a chronic illness?
How does having a chronic illness affect the ability to run physically?
What is the boom bust cycle of running?
What guides your ability to progress runner’s volume without getting stuck in the boom bust cycle of running?
How can running with a chronic illness affect you mentally, and how should your mindset change?
Does diet help with flare ups?
What are some positive ways to shift and cope with chronic illness AND injury
About Kate Dr. Kate Bochnewetch is a physical therapist, RRCA certified run coach, and certified strength and conditioning specialist working with runners who are dealing with chronic illness and pain. Kate is passionate about helping runners in this community learn how to keep movement, exercise, and running as a part of their lives. She believes not only in establishing flexible run and strength training plans, but also in helping her clients find contentment and happiness in their bodies abilities. She is passionate about spreading awareness about the chronic illness running community, a community often forgotten as we tend to occupy a gray area: "dynamic disability", and/or "invisible illness". Follow Kate @the_running_dpt on Instagram for more on chronic illness, running, and strength training!
Connect with Kate
Looking to work with Kate?
She is currently accepting new clients in The Strong Runner Revolution, her one on one run and strength coaching program where I am looking to work with runners dealing with chronic pain/illness
Finish Line Features: Running Helped Her Through Her Toughest Days | Carrie Berk
20 Nov 2023
00:46:13
On today’s Finish Line Features episode, athlete, Carrie Berk will motivate and inspire you by discussing her running journey. Carrie will discuss…
Carrie’s running history and how she started running
Carrie’s new book: My Real Life Rom Com and how running helped her though her tough test times
How running built Carrie’s self confidence and resilience
Carrie’s best and worst moments with running
Carrie’s NYC marathon experience
How Carrie was able to maintain a healthy mindset when recovering from a stress fracture
1 piece of advice she would give to runners
Twenty-year-old Carrie Berk already has a life’s worth of accomplishments under her belt. It’s no wonder Bella Magazine declared her “an ambitious and dedicated boss babe,” and The Wall Street Journal dubbed her “a community-minded young creator.”
Carrie is currently a reporter/contributing writer for the New York Post, Page Six, HuffPost, Newsweek, Decider and more, on topics ranging from beauty and style to celebrity and sports. She has served as an o
Why He Created The First Zero Drop Shoe | Golden Harper
13 Nov 2023
01:46:14
In this episode, Golden Harper, creator of the Altra Running Shoe will be discussing several topics that will make you a faster, healthier, and happier runner. This episode covers…
Golden’s running story and how he ran his first marathon at age 10
The importance of mindset and happiness to sustain running long term
The 4 key principles to perfect running form
How it led Golden to creating the Float Harness
What a zero drop shoe is
The 4 components of a shoe that will keep your feet strong
How and why Golden created the Altra Running Shoe
Golden Harper is the creator and founder of Altra and P.R. Gear. He is a foot health, footwear, and running biomechanics expert with several decades of hands-on experience working in these fields. Golden studied Exercise Science at two Universities, where he was particularly focused on biomechanics, kinematics, and coaching. During this time, he authored several research articles on running-related injuries and running technique.
Golden grew up in the footwear industry, with his Dad working for Nike and Saucony most of his childhood, and his mother being a sponsored athlete as well. His family opened a walking and running specialty store when Golden was 9, and he started working there right away. He began managing the store between high school and college, and came to the realization that when it came to footwear, most of what they were doing was not effective or scientifically based. Given that nearly all shoe store ‘training’ is propaganda from shoe companies, Golden set out to do the ‘Foot Health and Running Injury Major’ in college.
Between the ages of 10 and 14, Golden ran 5 marathons, debuting with a State Record 3:08 performance. He followed that up with a 2:57 performance that was good for a National Best for age 11. At age 12, he ran the St. George Marathon in 2:45, setting a world best. He went on to win 2 Cross Country State Championships and became a Cross Country All-American when he and several others all broke the previous national championship record at the Footlocker Cross Country Championships. His Senior year of college, Golden nearly went undefeated at collegiate distance Cross Country races. Golden has run professionally after college, winning Ultra-marathons and many mountain races. He is a downhill specialist and holds descent records on mountains all over the rockies, including Mt. Timpanogos in Utah and over a dozen 14ers in Colorado.
More runners are attempting to tackle the marathon distance each year. Whether it’s a runners first marathon or 10th, one thing all runners have in common is that we want to do and feel our very best. One important variable to be able to do that is a structured, indivualized, and intentional marathon program. So, in this episode, run coach and Olympic Trials Qualifier, Jon Mott discusses how to build your perfect marathon program…
Generally, what are some requirements to consider before even committing to the marathon distance
How long is a normal training block for a marathon?
What are some key workouts that are important for marathon runners to do during training, explain what makes these workouts important to focus on for the marathon distance
How to periodize a perfect marathon program goals you focus on every few weeks, how many buildup weeks vs drop down weeks, training considerations within that block
When should a plan hit peak mileage in a training cycle?
When should a taper start and what should that look like?
Do runners need to run 26 miles to run a marathon?
Do runners need to run 20 miles to run a marathon?
Coach and professional runner Jon Mott has been involved in running, whether it be coaching or competing, for the last 19 years. The journey throughout his whole running career has allowed him to gain all the knowledge and experience it takes to be a successful and well known coach. He has qualified for the Olympic Trials three times, placed top 20 in a World Major, and has won many marathons throughout his career. And the success he’s had with his own running had transferred over to his coaching. That’s when RunnersFix Coaching Services officially got started. Jon still competes to this day at a high level and will be racing in the Olympic Trials in Orlando this coming February. He also coaches over 100 runners. If you’re interested in his journey or his coaching you can follow him on Strava @JonMott and IG @runnersfixcoaching.
Q&A: How I started running, my favorite running gear, and more!
30 Oct 2023
00:24:30
In this episode, we’re doing things a little differently as I recorded my first solo episode. This episode consists of me answering your questions that were asked through an Instagram poll. In this episode I discuss..
How I started running
What I wish I knew before starting PT school
My Favorite distance to run
My favorite running tech/gear
How to properly start running after injury or prolonged time off
What I learned from my injury and my advice to other runner’s when injured
One of the many reasons runners love running is to be competitive with themselves. We want to be better than yesterday’s version of ourself. And one common way to do that is through beating a previous time you maybe once had. It is also common for new runners to get a generic plan online with speed workouts, and not know what each workout even means or how to execute them correctly. So, in this episode, Physical Therapist and run coach, Dr. Laura Barreca discusses…
Benefits of speed work
Who can benefit from speed workouts?
What type of speed workouts are there?
Tempo
Interval
Fartlek
Hill
Race pace
How to structure speed work into a run program
When to run 2 speed workouts a week
In order to be fast, do you need to run high volume?
Dr. Laura Barreca is a physical therapist and RRCA certified run coach. Laura specializes in working with runners and has been a runner herself for over 10 years; competing across many levels including the collegiate level at SUNY Geneseo. Since moving to New York City, the running community has only grown Laura's passion in helping runners to succeed. Laura provides a holistic approach to treatment while helping to achieve individual goals. She is compassionate and focused on the well-being of her patients while helping them return to what they love to do
Mental Challenges Runners Face Recovering From an Injury
16 Oct 2023
00:56:42
On most occasions, coming back from an injury takes time. And not enough people talk about the mental struggles that Runners have to face when coming back from an injury. The mental side of running and injury is often times overlooked. As runners, we manage our schedules around when we can run, and when running is taken away from us for whatever reason that is, it hurts. So, in this episode, Dr. Shelly Sheinbein discusses…
3 Main Mental and Emotional Challenges That Runners Face When Dealing with A Sport Injury
Runner’s Identity and Is It Healthy?
Ways To Cope and Manage The Mental and Emotional Challenges That Come With Injury
Visualization
Goal setting
Listening to your body
Dr. Shelly Sheinbein is a licensed sport and counseling psychologist who provides individual therapy to adults through her private practice and at Crossover Health. She is a college athlete, avid runner, and has a passion for all outdoor activities. Her therapeutic style is very collaborative, compassionate, strength-based, social justice-informed, and thought-provoking. She has helped athletes at all levels recover from sport injury, manage re-injury anxiety, build mental toughness, improve focus, optimize performance, and achieve their athletic goals. She also has specialties in working with the LGBTQ+ community, addressing gender and sexual identity, and managing anxiety and depression. She is committed to helping individuals develop a deeper understanding of themselves and relies on her attention to details, transparency, and expression of genuine care to cultivate connection. Shelly draws from a wide range of evidence-based approaches including ACT, CBT, and DBT which emphasize mindfulness, increasing cognitive flexibility, building distress tolerance, and developing growth-fostering connections to promote sustainable change. To Learn more and request an appointment go to https://www.psychologytoday.com/us/therapists/shelly-sheinbein-portland-or/936737
States Shelly is licensed
California
Washington
Oregon
Colorado
Montana
Wyoming
Idaho
Utah
Connect with Shelly
Email for inquiries/ consultations with licensed medical health professionals/ guest presentation
Finish Line Features: BQ’ing His 2nd Marathon | Matt Zelaya
09 Oct 2023
01:00:56
On today’s Finish Line Features episode, athlete and client, Matt Zelaya will motivate and inspire you by discussing his running journey. Matt will discuss…
Matt’s running history and how he started running
Matt’s race history leading up to his most recent marathon
Matt being diagnosed with minimal change disease
Matt’s story about BQ’ing his second marathon ever
The importance of finding the joy within running
The power of positivity in race performance
BQ’ing running low mileage
Matthew Zelaya is a Tri-athlete/avid runner & lifter who actively seeks discomfort through challenges, races, and exploring new abilities. He strives to motivate & inspire his social media audience through his physical accomplishments.
He’s a sports development coach as well as becoming a personal trainer to help individuals meet & exceed their fitness goals.
“So can I still run?” An injured runners’ favorite question. Runners want to keep running. And, in a situation of a runner with a race on the calendar, the countdown adds 10x more complexity. So, can runners still run while injured? There’s a lot to unpack with this question, so, in this episode, Physical Therapist, Dr. Victoria Sekely discusses…
Is It Safe To Run With An Injury or With Pain?
Can You Do More Damage Running With Pain?
What Type of Injuries Should You Not Run With?
In What Situations Should You Stop Running?
Understanding Whether Or Not To Defer Your Race
Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
Finish Line Features: Be The CEO Of Your Own Body | Mike Schmidt
19 Aug 2024
01:00:18
On this episode, nutrition coach, Mike Schmidt and I discuss using holistic health and nutrition to learn how to be more in tune with your body and become the CEO of your body. Mike discusses how his diet changed cleared up his hormonal acne and the importance of listening to your body.
Episode Outline 00:00 Introduction and Background
01:23 Discovering the Power of Nutrition
03:19 The Impact of Gluten and Dairy on Skin Health
08:29 The Benefits of Cold-Pressed Juices
11:21 Nutrition and Eyesight
23:38 Being the CEO of Your Own Body
30:09 The Power of Mindset and Awareness
31:25 Eating Real Food and Recognizing the Industrialization of the Food System
32:53 Food as a Form of Self-Respect
33:22 Eliminating Processed Foods and Crowding Out Unhealthy Options
39:26 Protein and Carbohydrate Alternatives
50:20 The Importance of a Strong Mindset and Community Support
About Mike Mike Schmidt; Founder, Owner, & Head Nutrition Health Coach of SuperfoodSuperHUMAN.
Mike grew up as an athlete in the suburbs of Boston, Massachusetts. He moved to San Diego in August of 2019 in search of his highest possible expression & happiness.
After deep reflection & meditation during the pandemic, Mike decided to go all in on nutrition. He earned both his Nutrition & Hormone Health certifications through IIN in May of 2020 and within 3 weeks of enrolling in the school...his 7 years of chronic acne & hemorrhoids completely vanished. Through this awakening, he felt compelled to help others transform, so he launched SuperfoodSuperHUMAN LLC in January of 2021 to help HUMANS discover who they truly are and what they ACTUALLY want through an unrestrictive, long-term healthy lifestyle while having fun, being happy, and feeling GOOD.
Follow Mike's evolving journey for more education & inspiration on Instagram, @superfoodsuperhuman
Have you ever ran at a race and saw someone completely barefoot and thought “there’s no way that can be good for your body?” Although it is not a common thing to see, the question is valid. So, in this episode, Australian Podiatrist Dr. Andy Bryant discusses…
Is Running Barefoot Good For You?
Does Running Barefoot Increase Your Likelihood for Injury?
Benefits of a Barefoot Lifestyle?
How Can Individuals Who Promote Optimal Foot Health in Their Day To Day Life Even If They Don’t Want to Run Barefoot?
Is it Bad To War High Cushion Shoes?
Andy Bryant is a podiatrist in Melbourne, Australia. Through his own personal experience, researching and then clinically, he practices podiatry with a strong musculoskeletal principled rehab process. As an elite runner himself (in days gone by!), he understands the demands of running on the athletes body. This leads to a balanced approach to foot health. Minimalist shoes and time barefoot can play a positive role in most runners development.
If you’re a runner, theres a good chance you have been told from someone that running is bad for you. Now add 26 miles to the conversation, and this conversation probably comes up 10 fold from non-runners. So, is running really bad for you? In this episode, physical therapist, run coach, and owners of Spark Healthy Runner, Dr. Duane Scotti will discuss…
Is Running a Marathon Bad? (Generally Speaking)
What Happens To Your Musculoskeletal System After Running a Marathon?
What Happens To Other Physiological Systems When Running a Marathon?
Can Running a Marathon Be Bad For Your Mental Health?
How Long Should You Take Off After The Marathon?
How Many Marathons Should You Run Per Year?
How To Safely Return Back to Running After Taking Time Off
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!
Relative Energy Deficiency in Sport (RED-S) in Runners
11 Sep 2023
00:57:54
RED-S in runners is a syndrome not a lot of runners know about, however, is unfortunately more common than people realize. Not only can RED-S decrease your running performance, but can also lead to injury. So in this episode, Registered Dietician, Brooke Czarnecki will discuss…
What is RED-S?
Prevalence between male and female
Symptoms of RED-S?
What body systems can be affected by developing RED-S
How do runners get RED-S?
Examples of different circumstances
Negative side effects of developing RED-S
Brooke Czarnecki is a registered and licensed dietitian who specializes in working with runners and endurance athletes. Brooke is passionate about helping runners and athletes properly fuel their body for sport and more specifically - recover from REDs, disordered eating and eating disorders. Brooke helps runners and athletes navigate our diet centered world by debunking common nutritional beliefs and taking the focus off of body weight and body size. Brooke's mission is to help all athletes understand the nuances of nutrition and the differences in fueling for sport/performance/overall health vs focusing solely on weight loss and restrictive dieting.
As more and more people are challenging themselves to run 26.2 recently, I often times find that some runners don’t fully understand what they’re committing to when signing up for this distance. Running a marathon requires a HUGE physical and mental commitment. So, in this episode, Run Coach, Montana DePasquale will discuss…
Why running the marathon distance has become more popular?
Average minimum distance runners should be able to run before training for a marathon
What to take into consideration before signing up for a marathon
Time commitment
Base mileage commitment
Physical commitment training for a marathon
Montana DePasquale is an online running and strength coach and the owner of Coach Montana DePasquale. She's passionate about providing runners with science-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 16 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.