More Than Miles

Dr. Kate and Dr. Kacy are joined by Coach Coral Owen in a conversation about joy in endurance sports, athletic identity, and the special impact that the sport can have, particualrly in women's lives. Coach Coral Owen is a certified triathlon coach based out of Tampa Bay, Florida. She is the head coach and founder of Team BABE Athletics, an all-women's triathlon team, and is the race director for the Tampa Bay BABES Triathlon. Earlier this year her race was featured in Triathete Magazine as one of "6 Triathlons With Amazing Pregnancy and Postpartum Deferral Policies". Coral is constantly moving the needle when it comes to women competing in endurance sports, particualrly triathlon, and this conversation is pure evidence of that. If you are lucky enough to be coached by Coral, you know that her genuine care, passion, and joy is contagious, and as a listener you can have a slice of that, too! This is a can't miss episode for anyone ready to pursue big goals in a sustainable way. Become a supporter of this podcast: https://www.spreaker.com/podcast/more-than-miles--4761296/support.

Whether you've been injured, sick, pregnant, or just decided to take time away from running, you need a PLAN if and when you return to the sport. That is the message that Dr. Kate and Dr. Kacy are shouting from the rooftops in this episode. They discuss the individualization of return to run programs and the nuances based on why an athlete had to take time away from running. There is no one size fits all approach, and the program will even look different based on the nature of the injury. Dr. Kate and Dr. Kacy discuss not only the programming, but how to make sure that an athlete is ready to run, body weight support devices, and cross training. This is a great episode for both athletes and healthcare providers alike. 

What are the differences in how we would treat different types of runners? Is there a difference? Dr. Kate and Dr. Kacy talk (and perhaps debate!) about the nuances of runners who compete in different events, including the special considerations in strength, mobility, and equipment. This is a fun and informative episode, no matter what type of event you enjoy on two feet. 

Black toenails, blisters, bunions, oh my! In this episode, Dr. Kate and Dr. Kacy discuss the "weird" things that can happen to a runner's feet, and what to do about these various ailments. If you have ever had a question about your foot that you've been afraid to ask...the answer is probably in this episode. Some of these things are avoidable, while others are just "part of the game", so if you're considering a trip to the podatrist, this one will be helpful. However, if you are for any reason squeamish about foot fetishes, you might want to skip this one. At any rate, lots of great information in a short amount of time, so give it a listen! 

In this episode, Dr. Kate and Dr. Kacy interview Dr. Lyndsay Centrowitz, A running medicine specialist based out of Park City, Utah. As the wife of a professional runner and though her experience treating elites of the Bowerman Track Club and beyond, Lyndsay has an incredible perspective on runner health at all levels. This one is a fun conversation between three Physical Therapists, comparing experiences and discussing how to best serve the running population, particularly female runners.You don't want to miss this one, especially if you work in healthcare and with runners. This episode is jam packed with clinical nuggets and laughs - just the combination you would expect from a trio of brillaint PT's! 

Dr. Kate and Dr. Kacy explain just why they've been a little inconsistent with podcasting - it's for good reasons, we promise! Then, they dive into some random PT topics in this "riffing" episode, including some insightful questions by some of their best teachers - their patient's! In this episode you'll get asnwers about: -Why it's important to slowly change footwear, especially with racing shoes and spikes-Why we teach hip hinging if there isn't actually a hip hinge with running-And many more ramblings! Thank you for your patience with us here at More Than Miles, we're excited to connect with you soon! 

Sometimes, change can be a good thing. Dr. Kate and Dr. Kacy catch up with professional runner Emma Grace Hurley shortly after she made her first US team, placing second at the USATF 10km Cross Country Championship.Emma Grace, or EG as many call her, recently moved from her home state of Georgia to follow coach Andrew Begley to Indianapolis, where they have started a new training group under the name of Heartland Track Club. She talks about the difficulty of that decision, how her transition to the "(much) colder climate has been, and her plans for the season leading up to World Cross Country Championships in Serbia. EG is a rising star in the distance world - you don't want to miss this conversation!

In episode #65 of the podcast, Dr. Kate and Dr. Kacy interview the new elite head coach of the Atlanta Track Club, Tommy Nohilly. Tommy brings with him an extensive background and experience in running both as an athlete and coach. Tommy began his career as a high school track and field athlete and excelled at the steeplechase, which he continued running into his college career, going on to win a national championship in steeplechase in 1989. He also represented the U.S. at the world championships in the steeplechase in 1995 and 1997. Tommy also brings a robust coaching resume to the table and most recently was involved as a coach for the New Jersey New York Track club and helped coach some of their middle distance runners to national and world acclaim. He then went on to co-found the Empire Elite Track Club in 2021.Tommy's coaching philosophy is a health first and individualized perspective that really shines in its maturity and depth of perspective. During the interview, Tommy discusses the priority he places on getting to know his athletes as people and really emphasizing connecting with them on a human level to help them realize their personal as well as professional growth. He talks about learning the different factors that motivate certain athletes as well as his intent to create a safe place for growth as athletes push themselves to the limit in their physical training. During the interview with Dr. Kate and Dr. Kacy, Tommy also discusses his evolution as an athlete and how that informed his coaching philosophy and his focus on holistic health for his athletes including recovery practices, emphasis on sleep and nutrition, and the importance of strength training for longevity. Part of Tommy's focus on building strong athletes is grounded in his foundations with strength and conditioning as he has a degree in exercise and sports sciences and extensive mentorship in the strength aspect of running. Tommy really has brought a growth mindset to the evolution of his career and transition to coaching and his gratitude for the sport is readily apparent. You will love the positivity that radiates through the way he talks about the sport of running. This episode is sure to get you fired up for the future of the Atlanta Track Club! Let's go!

In episode #64 of the podcast, Dr. Kate and Dr. Kacy interview the voice of the Atlanta Track Club, Ronnel Blackmon. Ronnel discusses how training for the upcoming NYC marathon has sparked a renewed love of running (he ran high school track) and how he uses running as a platform to inspire others, cultivate community, and give back to others. Ronnel is running as a member of Team in Training and using the marathon as a platform for fundraising for this group that supports the Leukemia and Lymphoma society. Ronnel is a proud husband of Tinika Blackmon and father of their two children and is often recognized as a “local celebrity” in Atlanta sports and social circles. During the interview Ronnel talks about his background in various sports growing up playing basketball and football and his pursuit of fitness motivated in part by his modeling career. He also talks about his training and humility in working to become an emcee and his process of personal growth in pursuing this new professional role. Ronnel goes on to talk about his guiding principles in life and what grounds him in addition to sparking his passion and zest for life. As he says, “Well, you know I give four F's…It's faith, family, fitness, and fashion” The energy Ronnel brings to the conversation around running cannot be denied! He discusses his own personal growth and resilience that training for a marathon has taught him. He also talks about his own podcast, “Holla Black,” and the inspiration that led to its creation of leaving a legacy of positivity with his voice and others who use their leadership nurture inclusiveness. The podcast title “BLACK” stands for “Brave Leaders that are Accountable for Communicating Knowledge.” This episode really brings the hype! Give it a listen!

In episode #63 of the podcast, Dr. Kate and Dr. Kacy interview semi-professional runner and co-founder of the Wild Ox Elite Running Club, Cole Streich. Cole is a former Division One cross country and track & field athlete, who began his running career at South Dakota, finishing out his collegiate career at Lipscomb University in Nashville, TN. Cole is a data analytics engineer and a passionate advocate for running community and culture. He has raced various distances throughout his career but excels and expresses the greatest passion for track events from 5k races to steeple chase. During the interview Cole talks about his passion for running and the vision that led to starting Wild Ox Track Club in 2022. He also discusses some of the factors that he feels have been important to his competitive career, including a holistic view of health and seeking out guidance from trained professionals such as physical therapists and strength coaches and the value that programs such as RUNSource from Wild Ox partner, Fast Bananas, can offer such as runner-specific health resources including strength workouts, recovery practice, and nutrition advice. Cole also discusses some of his training cycles and what he has found most beneficial in his own evolution as a runner including diversifying his movement practices by playing other sports growing up. As he says, “I definitely am a proponent of and would really recommend playing other sports and engaging different muscle groups and engaging different mental side of sports.” Cole discusses how running has been an important thread not only throughout his athletic career but also as a foundation of his family and friend relationships. He talks about the bonding that has taken place between he and his brother in both running with Wild Ox and also the communities that he has found in diverse parts of the country within running club communities. Part of this magic is what inspired him to start Wild Ox and the support and comradery it has cultivated in the short time it has been around is truly special! This episode is full of laughs as you hear about how hairstyles like the mullet could make you faster?! And the reason that 15-20 elite runners were cruising around in banana costumes earlier this year! You will definitely want to give this whole episode a listen…because even though it starts off with some running community love and training tips, it's business in the front and party in the back ya'll! Enjoy!

In episode #62 of the podcast, Dr. Kate and Dr. Kacy interview Kat and Sara, two sisters who are two years apart in age and are both accomplished collegiate distance runners (they have also been working with Dr. Kate for over a decade!). They share their stories of how they got into running and their diverse paths through middle and high school running and into their respective collegiate running careers. Kat shares about how she ran a year at Baylor before transferring to Samford and her struggle with injuries throughout her collegiate career. Sara talks about how when she first started running, she “hated it,” but grew to love track and field and how she went on to really enjoy her collegiate running experiencing at SCAD where she studied design. During the interview, you will here Kat and Sara discuss their passion for the sport of running including the running communities and teammates that they valued at different stages in their running evolution. Kat expresses the sentiment that she has for her relationship with running saying, “I kind of think running is one of those things like art or music that we all have this, art form, this thing in life that we own and it is just ours.” During the interview, we also get to hear about Sara's passion for movement science and helping others along their health journey's through movement, nutrition, and positive mental health. With this aim, Sara also explores her future directions in returning to school for a master's program of study in kinesiology and discusses the opportunity that she has to run competitively again given that she still has collegiate eligibility left! She also talks about how her training in Oregon with the club team, Bowerman Elite Track Club, has set her up to return to competitive running feeling fit and full of inspiration! This is a great conversation about all things running, running culture, and the support that family and running community can provide. Don't miss this great interview with two amazing people!

In episode #61 of the podcast, Dr. Kate and Dr. Kacy interview psychologist, Dr. Chris Stanley who is also an author, researcher, and mental performance coach. He specializes in sport and performance psychology and currently works at Florida State University as an associate in research. Chris has worked with endurance athletes at many levels and has been involved with USA Track and Field since 2014. He has also been involved as a psychology faculty member at multiple universities in the United States. During the interview, Chris talks about how to optimize mental health in athletes and the importance of a collaborative approach between trained psychologists and other healthcare providers. He explains some of the principles that he uses to teach healthcare providers and coaches how to screen for athletes who may benefit from further trained psychological help, how to support athletes with positive practices like self-care, and some ideas on integrating mental rest into athlete's routines. Chris begins the interview discussing the possible stigma of seeking mental health services for athlete and the common theme that he often sees of using performance enhancement as a gateway to gaining interest from athletes about the power of psychological strategies and coaching. He also talks about empowering athletes with tools to better self-manage their mental health and how leveraging strategies like self-care, mental rest breaks, and physiologic down regulation with techniques like deep breathing exercises can help with overall health and performance gains. Chris discusses some approaches that he has used with different athletes to help them understand the idea of taking mental rest from sport. Some of these include finding times without having reminders of training and sport, such as being in environments without sports related pictures, medals, or other visual displays. He also talks about how the analogy of “training cycles” can resonate with athletes who are used to taking recovery weeks from physical training, but may struggle to identify the need for mental rest. If you are interested in the mental side of performance as an athlete and optimizing your mental health as a human, you will want to give this one a listen!

In episode #60 of the podcast, Dr. Kate and Dr. Kacy interview Dr. Sara Raiser, a sports medicine doctor at Emory University and specialist in running medicine. Dr. Raiser has a unique perspective on treating injured runners having been involved in competitive distance running and triathlons as an athlete and also undergoing extensive training throughout her career being mentored from experts around the country in running medicine. Dr. Raiser first discusses her entry into the world of running when she was talked into a 5-mile run with her sister, subsequently experienced the challenge, feeling of accomplishment for sticking it out, and then of course the incredibly sore muscles after such an effort with NO prior training. But, as she says, “I was hooked,” and so she went on to run competitively in high school and then for a short stint as a cross country athlete at Emory University before being sidelined by injuries. During the interview, Dr. Raiser discusses some of the advanced training that she received at various stages in her career from running medicine experts and researchers from around the country. She explains the nuances of running medicine and how she has embraced this niche within the sports medicine world and really flourished as she eagerly soaked up knowledge from each of her professional settings and mentorship opportunities. Dr. Raiser hits on many useful tips of information including some of the indicators and factors she discusses with athletes in making decisions on when and if it is appropriate to stop running altogether (HINT: if you are limping when you run, STOP running!). Dr. Raiser and Dr. Kate and Kacy paint a picture of how they are able to practice collaboratively in treating athletes from the Atlanta Track Club as well as other runners in the Atlanta community who seek care first with physical therapy or with Dr. Raiser in her practice in Emory Sports Medicine. Dr. Raiser talks about her emphasis on multidisciplinary care for runners and the importance of taking into consideration the key areas of training, biomechanics, nutrition, and psychology. She also expresses her gratitude to be able to work in tandem with high-level physical therapists like Dr. Kate and Dr. Kacy to extend the best care to the athletes that she works with across the continuum of their injury from diagnosis, to rehabilitation, to injury prevention. You won't want to miss Dr. Raiser's answer as Dr. Kacy asks her to envision what her message would be to the masses if she were the “Surgeon General of Running”… This interview is a great look at the collaboration that can happen within an incredibly caring team of healthcare professionals and some insight into the world of running medicine. We know you will LOVE this episode with Dr. Raiser.

In episode #59 of the podcast, Dr. Kate and Dr. Kacy interview Brad Miles, a former collegiate distance runner, current ultramarathoner, and co-founder of LEVER, a company manufacturing body-weight support system for treadmills that allows individuals to train at reduced body weight percentages. During the interview, Dr. Kate and Brad bond over their love of business ideas and multiple business startups surrounding running. Brad initially came into running as a high school athlete where he ran track and cross country and describes how he knew that running would be a lifestyle for him. After high school, Brad continued his running career by competing in cross country and track for Baylor University while concurrently pursuing his business interest in the marketing and entrepreneurship program there. Brad tells the story of how he and his business partner started their business of LEVER movement after college when they met while in Boulder, Colorado. He talks about part of the inspiration for LEVER being his use of an Alter-G Treadmill (reduced body weight treadmill system) while training at Baylor and being surprised at the limited access to this technology for the endurance community in Boulder. He discusses the unique design of the LEVER system and how he and his engineer business partner have created a design that allows for effectiveness and also a lightweight portability that makes it practical for use and travel. He describes the specifics of the system including a quick set up time (think less than 5 minutes!) and great ability to reduce loading overall and create a rich opportunity for training aerobic energy systems without building up as much joint and tissue loading. He mentions that the LEVER system is designed to be able to offload up to 45 pounds of body weight during treadmill training! During the interview, Dr. Kate, Dr. Kacy and Brad talk about some of the training implications for using body weight reduced running technology like LEVER. They talk about Brad's own success when he used LEVER leading up to his win in the Silver Rush 50 miler after suffering a bout of patellar tendinitis after a 20-mile training run. They talk about some of the potential benefits for healthy endurance athletes as well as potential applications for rehabilitation within a physical therapy setting. You won't want to miss this informative conversation about the LEVER product and the future of reduced body weight training! Give it a listen!

In episode #58 of the podcast, Dr. Kate and Dr. Kacy interview Lauren Blankenship, professional running coach, business owner, and former competitive collegiate distance runner at Samford University. They discuss her love for the sport of soccer prior to beginning her running career followed by her introduction to running as a sophomore in high school. Lauren achieved early success in high school track and cross country and then went on to compete for Samford University where her accolades in distance running continued! As a collegiate runner, Lauren won three conference titles in cross country, multiple conference titles in track and field at distances ranging from 3,000 meters to 10,000 meters and was a three time all-American.During the interview, they also talk about her coaching career including an early opportunity to coach at her Alma Mater, followed by a move back to Georgia (where she is from) where she has held multiple coaching positions for high school and collegiate runners. Beyond all of her successes as an athlete and coach, Lauren has been involved in the running world through various jobs at running stores and in marketing roles including stints at West Stride, a female-owned running store in Atlanta and at Fleet Feet running store in Decatur, GA where she first met Dr. Kate and Dr. Kacy. With these different experiences, Lauren talks about how much she learned about running culture, footwear, and gear as well as being extended opportunities to step into private coaching. This storyline then became more prominent for her, which may be of no surprise once you learn that she strongly considered a path in counseling before her coaching career took off. Lauren's passion for coaching individual runners and investing in holistic components of success as an athlete and distance runner really shine through in her interview. Finally, Lauren talks about her vision and future directions for her personal coaching business with private clients. Lauren also shares some of her experiences with coaching at different levels including high school athletes, collegiate coaching and her love for helping out private clients now and runners from the recreational to elite level. You won't want to miss this foray into running culture and tips from Lauren on how she leverages her running background and plethora of diverse coaching experiences to help her current clients.

In episode #57 of the podcast, Dr. Kate and Dr. Kacy talk briefly about blood flow restriction (BFR) training including the science behind it, safety considerations, dosing of exercises and applications in physical therapy and specifically for endurance athletes. They talk about how they use BFR to improve rehabilitation for athletes with a diverse range of injuries including tendinopathies, bone stress injuries, and muscle strains. As explained in the episode, BFR allows for training of muscles and strength in an area of injury without overloading or compromising the healing tissue. They also emphasize the power of BFR to improve strength in endurance athletes and how this can lead to performance gains and more robust athletes! Dr. Kate and Dr. Kacy first discuss what BFR is and the principles behind its physiological effects in the body. As Kacy explains, “What we get when we use blood flow restriction training is we create this environment while we're exercising that's very similar to high intensity exercise. So, it's as if we're doing a high intensity effort, but we don't have to load our body that much.”They also talk about some of the principles and variables to consider with BFR training including occlusion pressure (i.e., how much blood flow is restricted), training sets and repetitions, placement of the cuff, and exercise selection. Dr. Kate and Dr. Kacy introduce the use of BFR with certain orthopedic procedures and treatment that falls under the category of “orthobiologics,” or the use of biologic agents to leverage a tissue healing response. Orthobiologics can include stem cell therapy, platelet rich plasma (PRP), and hyaluronic acid injections and Dr. Kacy briefly discusses what goes into the preparation of PRP treatments. Dr. Kate also mentions some fascinating research about not only the local muscle effects, but systemic effects of BFR including improving strength and conditioning in the contralateral limb! Dr. Kate and Kacy also include some important information on safety considerations with BFR and talk about the use of a less safe form of BFR sometimes seen in gym settings that includes the use of bands that don't register occlusion pressure and so do not standardize how much blood flow is going to the arm or leg. They recommend only using devices that monitor occlusion pressure for safety, and as Kate says, “Don't chase the pump!” If you have been curious about BFR and interested in learning more, this episode is for you!

In episode #56 of the podcast, Dr. Kate and Dr. Kacy discuss all aspects of running shoes including their components, trends in styles of shoes, and “hot takes” (aka potentially controversial opinions) on who may benefit from “super shoes” and how often to wear them. They briefly discuss the anatomy and physiology of a running shoe including the stack height, upper, cushion, drop, outer and sole. Then, they talk about trends in these components including the common phenomenon of extremes in fashion and sportswear including the popularity of minimalist footwear followed by the pendulum swinging the opposite extreme of “maximalist” or high cushion and stack height footwear popularized by such brands as Hoka. They also touch on the idea that no one shoe can prevent injuries in runners. As Dr. Kate says, “We've been making changes to running shoes for the last 40 years but injury rates have not changed,” so ultimately runners best bet is to choose the most comfortable shoe for them. Dr. Kate and Dr. Kacy also talk about the more recent technology development of carbon-plated running shoes that have also been called “energy return shoes” or “super shoes.” They also dig into research support and data on the use of these shoes for performance enhancement but also talk about the potential risk of wearing this shoe for all training runs. Dr. Kacy talks about how she rotates wearing these shoes into her training (hint: she does NOT wear them for all training runs and may not even wear them at all in every training week she has). They also talk about what the research says regarding optimum pace for runners to have in order to benefit from wearing super shoes and if this exists. Both women emphasize that it is important not to get seduced by how good these shoes feel and think it is ok to wear them all the time because there is also the reality that this shoe that allows for more energy return also creates more force going through all the body tissues! Dr. Kate and Kacy also share some of their thoughts on the importance of strength training for runners and how buying and running in a “super shoe” is NO replacement for strength training! Dr. Kacy notes, it is much more important to focus on the runner's biomechanics, strength, and mobility than to find the “perfect shoe.” As Dr. Kacy says, ““We always talk about shoes as tools, which we've already referenced already and the the runner is the one running in the shoe, it's not the shoe that is running! So, we are often concerned about the biomechanics of the runner and the strength of the runner versus what's going on at the shoe.” Dr. Kate shares some of her prerequisite strength benchmarks that she looks for in a runner before she will recommend that they try a carbon-plated running shoe. If you have been hearing the hype around these “super shoes” and want to learn more, give this episode a listen!

In episode #55 of the podcast, Dr. Kate and Dr. Kacy interview Dr. Kayla Balcom, PhD, a clinical psychologist and sports psychologist for the Atlanta Track Club, Georgia Tech Athletics, and her own private practice clients. You may remember Dr. Balcom from her interview on More Than Miles in Episode #32: Vulnerability is not a weakness, where she discussed her early sports experiences as a figure skater and later as a recreational runner. She also talked about ways to cultivate more positive mental health as individuals including a discussion of improving our self-talk, being vulnerable, and the unfortunate barriers of accessing mental health services. In this second interview, Dr. Kate and Dr. Kacy interview Dr. Balcom and pick her brain on sports psychology and how mental health can influence performance as an endurance athlete. Dr. Balcom some of the strategies that she uses to improve performance with her athletes including dealing with fear of failure, maximizing an individuals' best performance level of arousal, leveraging reliable routine (aka “superstitions”), and the power of mental imagery and visualization. She discusses how positive self-talk and belifes take work and why this is partly due to our “survival brain” that fixates on the negative experiences as a protective strategy. She also talks about the importance of mental rehearsal or visualization to improve performance and the factors that can make this most effective (HINT: imagery is best performed in “real time” to mimic an actual event or race). Dr. Balcom also talks about optimal mental states to maximize performance including ways to try to find an athlete's best arousal level to perform well (i.e., not too relaxed, but not overly anxious or stressed out). She also explains some of the nuances of “flow” state and how this may be a great “feel good,” or subjective experience, but may not actually correlate to a high performing state. Dr. Balcom shares some neat insight into why athletes may experience fear of failure and how to overcome these self-limiting beliefs and fears. She also shares some tips and tricks to reframe a less than ideal race and how to overcome disappointing performances and move on to future race success and enjoyment. You will not want to miss this rich discussion with Dr. Balcom and some of the keys to cultivating great mental health for your performance as an endurance athlete! But also, as Dr. Kacy says, “people come in the door for the performance benefits and stay for the overall health benefits.” This episode can provide a great perspective on improving overall mental health as well!

In Episode #54 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview sports dietician, mom, and runner, Meghann Featherstun, MS, RD, CSSD. Meghann has been a dietician for 15 years and started out as a dietician in a hospital setting before transitioning and becoming certified as a sports dietician to focus her efforts on working with endurance athletes and runners! She first took up running after graduate school and since has completed 12 marathons with a marathon PR of 2:50 in 2022 and a recent Boston Marathon PR of 2:52:14 in 2023. Meghann loves the work she does and has helped over a thousand runners and endurance athletes in the last four years to trouble shoot and maximize their nutrition to support their health and sports performance. During the interview, Dr. Kate and Kacy talk to Meghann about her transition to being a small business owner in owning her own nutrition consulting business, Featherstone Nutrition. As part of her services, she offers one-on-one and group nutrition coaching and regularly posts recipes and fueling tips on her blog and social media channels like Instagram @featherstonenutrition. They also talk about some of her fueling strategies for runners and the timing of this nutrition before, during, and after workouts and races. Meghann regularly tests out fueling strategies within her own training and has been known to put together some interesting combinations of “toast” breakfasts including a recent Instagram post of peanut butter, pickles, veggie sausage, and sriracha hot sauce on toast! She also has a self-professed love of bagels and graham crackers, both to fuel workouts and as carb loading strategies going into a marathon race (checkout her website for a free Carb Load Guide). Meghann also talks about some “myth busting” that she regularly does in educating clients how to deal with issues such as GI issues, hydration, and timing of nutrition (HINT: not all gels are created equal!). She also talks about some of the misconceptions that arise from some nutrition tactics that are often passed around (but ineffective) in endurance athlete culture. She also talks about some of the research on coffee and caffeine's influence on performance including the pros and cons of caffeinated energy gels. We know you will love the nutrition tips and tricks that Meghann talks about in this episode, so give it a listen!

In Episode #53 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview former collegiate runner turned running comedian, Laura Green. Laura started running in middle school and says that running has been interwoven into her life ever since then. She went on to compete in high school and collegiate track and cross country and since college has been involved in the running scene training for road races from 5k to marathon distances and trail races. She is trained as a physical therapist, and worked in this field for a while, but has more recently transitioned into a career as a social media influencer and comedian. You can now find Laura posting videos on TikTok, Instagram, and YouTube and gaining sponsorships from various running brands and companies. During the interview, Laura talks about some of the factors she finds so funny (and easy to poke fun at) about running culture such as gear, race superstitions, running moms, and runner nutrition. Dr. Kate and Kacy talk to Laura about some of her transition from PT to professional joke teller and what a “typical day looks like” in the life of Laura Green (HINT: the recap of this line of questioning is HILARIOUS!). They also talk about some of her upcoming adventures including her preference for races that are NOT the marathon. She talks about some of the marathon destination races that she has been sponsored to participate in and the locations that she says she could be bribed into going to (HINT: it is NOT Chicago or New York). They also talk about the very real phenomenon of increasing shoe size after having children and Dr. Kate and Laura bond over their often hard to find running shoe sizes. As her YouTube channel description suggests, Laura is “Just here trying to get people to laugh at themselves more often.” Laura does not take herself too seriously and part of the draw of her humor is the often self-directed jokes and lighthearted look at running culture. Laura also talks about how she gets inspiration for her jokes and her brief foray into standup comedy. One of her popular skits is: “We're all just running around…” We could not stop laughing during the interview with Laura and we think you will LOVE this episode too!

Dr. Kate and Dr. Kacy interview Boston Marathon Race Director, Dave McGillivray, about all things Boston Marathon and beyond. Dave tells his story of his first Boston Marathon and how the race is intertwined with his grandfather. Dave takes a deep dive into the history of the Boston Marathon and how it has evolved over the years, given that this year's race is the 127th running. He talks about the unique challenge of coordinating a point to point race and accommodating 30,000 runners on the narrow neighborhood streets leading to Boston. Dave is an impressive athlete himself, completing several Ironmans, feats of endurance, and marathons, including 51 Boston Marathons. He explains the logistics of going back to the start to complete his race, long after thousands of participants have already crossed the finish line. If you want to feel inspired, give this episode a listen!

In Episode #50 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional runner, mom, and owner of the coaching business, “Running Joyfully,” Kaitlin Goodman. Kaitlin is a 4-time Olympic Trials Qualifier, competing in the 5,000meters, 10,000 meters and marathon distances. In addition to competing at a professional level, Kaitlin has coached hundreds of runners to achieve their own running PRs and goals through her business “Running Joyfully.” Kaitlin is also Dr. Kacy's running coach! During the interview, Kaitlin talks about her early introductions to competitive running including running for her father at Davis Senior High school and how inspiring he has been as a positive influence on her career and mindset towards running. Kaitlin was originally drawn to running because of her father's coaching in the sport and passion for running, though she did also play other sports, such as soccer before focusing more on her running career. After high school, Kaitlin went on to compete for the University of California at Davis track and cross-country teams and shortly following that moved to San Francisco to pursue her professional running career. She went on to race multiple distances from the 5K and 10k races all the way up to the marathon and has found success at each of these distances. While talking about her running clearly lights her up during this conversation, Kaitlin is equally excited about her coaching business and helping others succeed in their running goals and journeys. Kaitlin also talks about some of the lessons that she has learned coming back (but not “making a comeback”) to running after her recent pregnancy and birth of her son.Dr. Kate also adds to the discussion with tips for those returning to running post-partum including having realistic expectations, the individual nature of how and when to get back to running, and ways to transition back to running safely. Check out the episode as these women share their combined wisdom! Kaitlin sincerely wants each of her runners to experience the joy that she has found in running as a lifetime activity and sporting pursuit. From her “Running Joyfully,” website, she states, “I'm the runner who finds the joy in every mile.” She also contributes immensely to how the runners she coaches relate to running and as Kacy can attest to, inspires this joy of running in many others! The interview also includes some of Kaitlin's tips on how to have a positive mindset and relationship with running and more!

Dr. Kate and Dr. Kacy interiview Dr. Amber Zimmerman, PhD., sleep researcher and elite runner. They talk all about Amber's approach to running and the "little things" that have turned in to big things. She is the 2022 Philadelphia Marathon winner and owner of PR's of 15:37 in the 5k and 2:31 in the marathon. In this conversation, Amber discusses everything from her research on the genetic contribution to sleep and physchiatric disorders to how slowing down on easy runs have helped her make leaps and bounds in her improvements as a runner. She emphasizes the importance of recovery, particularly sleep, for getting the most out of your training and the most out of your body. She uses her own research and science background to provide some key tips on how to improve your sleep quality and quantity. Amber already has her 2024 Olympic Trials Qualifier and is chasing the Olympic Standard for Paris. Her advice to runners seeking high performance: Don't talk yourself too seriously and eat the donuts.

In Episode #49 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview Sports Nutritionist and Registered Dietician, Lindsey Elizabeth Cortes, MS, RD, CSSD. Lindsey has worked with hundreds of clients on improving their lifestyle nutrition and fueling for performance in many sports arenas including endurance events. She is the founder and owner of Rise Up Nutrition and specializes in working with female athletes. In the podcast interview, Lindsey talks about her interests in health as relates to movement, nutrition, and holistic lifestyle factors. She has a unique background specializing in sports nutrition, combatting “RED-s” (Relative Energy Deficiency in sport), and supporting the nutrition needs of individuals according to their unique physiology and training cycles. Within the interview, Lindsey discusses some common symptoms of under fueling such as low energy, hair loss, abnormal lab results, easy to bruise, extreme coldness or temperature sensitivity and others. Some of these may surprise you! In discussing her sports and running background with Dr. Kate and Kacy, Lindsey talks about growing up as a gymnast and regularly playing sports with her siblings before getting into track and sprinting events in high school and college. Her foray into distance running began when she was in graduate school and took up “slow jogging” with her roommate as a way to stay active and allow a hamstring injury that she had sustained during sprinting to heal. She fell in love with the ½ marathon distance, which she describes as her favorite to run and race in currently! She also talks about how she has honed in a specialized method in working with athletes for 12 week sessions to become “Fierce, Fit, and Fueled.” She wants her clients to be physically fit but also mentally in a good place via their food choices, relationship with food, and sports performance! Her philosophy is that, “You have to be a healthy human first before you can be a healthy athlete!” (and be fuelled for your sport). The interview also includes Lindsey's tips on how to improve nutrition in easy ways, timing of fueling for performance as an endurance athlete and the importance of macronutrient composition of pre-workout and post-workout meals. You will certainly take some useful information from this podcast on maximizing the enjoyment and nutrition from your food choices as an endurance athlete!

In Episode #48 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional middle distance-runner and Atlanta Track Club Elite Team Member, Olivia Baker. Olivia competes in the 800-meter event and has won gold in the mixed 4 x 400-meter relay at the 2019 world relays and won silver in the 800-meter event in the 2022 USATF indoor track and field championships, which led to a 14th place finish at the world's indoor meet. Olivia's describes her enthusiasm for running and the friendships it has inspired and indeed that is part of what motivated her young start into the sport when she began running as an 8-year-old with her friends. Olivia continued to run and compete while in middle school and high school track, which ultimately lead to a competitive running career while at Stanford University. During the interview with Dr. Kate and Dr. Kacy, Olivia talks about the importance of holistic health and how it has contributed to her success as an athlete including prioritizing mental imagery, sports psychology support, nutrition, and recovery practices in addition to her disciplined physical training. She graciously speaks about the importance of the positive coaches that she has had in her career and praises the contributions to her health from her coaches, psychologists, and also physical therapists such as Dr. Kate and Dr. Kacy, who work tirelessly to support the Atlanta Track Club and all its members. Olivia's maturity and self-reflection are apparent throughout the interview as she describes her personal growth and lessons that she has worked hard to learn within her psychology sessions and as she approaches her career now with a renewed sense of confidence and purpose, and wisdom beyond her years! Olivia also talks about the community she has found in Atlanta once moving here specifically to be with the Atlanta Track Club. To her great credit, Olivia has invested a great degree in the community and is part of leading a running-related book club for ATC athletes! The interview also includes Olivia's a discussion of her other interests and impressive resume outside of track including her acceptance into medical school (she decided to delay her career in medicine to take advantage of the chance to run professionally) and her experience attending a circus camp and learning trapeze arts and unicycle! Olivia's true joy for running and life are apparent throughout this conversation, and this is an episode that you surely don't want to miss!

In Episode #47 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional chef, triathlete, and owner of Atlanta food business, Dandelion Food & Goods, Stella Dillard. Stella worked in the Atlanta restaurant scene for over a decade before the COVID-19 pandemic left her out of work and inspired to take the plunge into cooking the way she had always wanted. She started her own business selling frozen soups and casseroles at farmers markets and for delivery in the Atlanta metro area. In the interview, Stella discusses the importance to her of sourcing quality ingredients from local farmers and cooking meals with a health-conscious focus and intent to create balanced meals for busy families and professionals. During the interview with Dr. Kate and Dr. Kacy, Stella also gets to tell her, “running story” and talks about her journey from being a younger restaurant worker running on a treadmill with the goal of “getting fit and stronger” for her job demands in a professional kitchen, to her current love of triathlon training including her upcoming USA Triathlon Nationals race in August. Stella also talks about the unique demands of being a professional chef- think standing for up to 12 or 14 hours a day, and how she tries to integrate recovery practices such as massage, sleep, and relaxation breath work into her days and weeks. Stella also talks about how the process of training as a triathlete has made her eye for the nutrition of her meals all the more discerning and how she is now more attune to getting enough macronutrients including sufficient protein, quality carbohydrates, and fats in each meal to support her training (and the health of her customers)! The interview includes positive food reviews from Dr. Kate and Dr. Kacy (who have tried her food and give it the flavor and healthy thumbs ups!) and bonding moments with Dr. Kate as female small business owners. Dr. Kate also shares a little bit about her experience working in restaurants growing up and in graduate school and how that has created in her a similar “ingredients first” mentality. You will not want to miss this interview with such a down to earth and inspired chef and endurance athlete. Plus, you may just find that it gives you one more option for healthy meals on the go! We hope this description has whet your appetite for more from Stella and you can check out the full interview in the most recent More Than Miles Podcast episode!

Dr. Kate Interviews Dr. Kacy about her race at the 2022 California International Marathon, which, spoiler alert, did not go as she had hoped. This conversation is all about the mental recovery process, from crossing the finish line in disappointment to moving forward in training and racing. Kacy tells her story through her eyes and heart, describing just whay that result was such a hard pill to swallow. Kate and Kacy discuss the unneccesary pressure we put on ourselves to perform, and explore why it impacts a runner's ability to get through tough moments on the run. They trade marathon experiences, and it is a good reminder that the marathon distance has to be respected. Conversations like these make us feel less alone in our experiences, which is why this is a must-listen for anyone working toward a big goal!

In Episode #45 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview professional runner and Atlanta Track Club (ATC) athlete Allie Wilson. Allie ran three competitive seasons a year in college (indoor and outdoor track and cross country) and now races at the 800m distance internationally. She talks in the interview about the factors that she loves about running but also is very candid about the challenges that she faces in her own training as well as disappointments from performances in which she did not hit the times or place that she wanted. Allie talks about her maturation as a runner through her collegiate career and into her beginnings as a professional runner when moving to Atlanta. During the interview, Allie explores the keys she has found in her own training that she feels have contributed to her success including her consistency in training efforts, trusting in her coaches' training plans, and prioritizing sleep and nutrition among other factors. She also talks about her appreciation in having found such a unique and overwhelmingly positive running culture and a supportive team to train within the Atlanta Track Club. She also discusses her experience as a professional runner and her gratitude for having the ability to run and train as her main “day” job without the stress of working a job outside of running. She talks about a typical “day in the life” of a professional runner including often getting in multiple workouts per day, prioritizing active recovery practices such as using ice or compression boots, massage, and making sure to optimize nutrition and sleep. The interview also includes moments and stories that exemplify Allie's humility and grace and make her very relatable for the human experiences that she shares with recreational runners. Dr. Kacy and Kate talk about Allie's strengths as a teammate to other athletes in the ATC crew and her position as a leader amongst the team. Finally, Allie, shares a story about a pivotal 800m race this year in which she fell at the finish line and the social media hype that this clip inspired. She also dispels myths about what actually happened during that race…so, check out the full podcast episode to hear her side of this story and more!

In Episode #44 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview physical therapist, author, and running researcher Dr. Jay Dicharry. Jay is a running aficionado, having performed gait evaluations on thousands of runners in his biomechanics research lab, worked with many runners to rehab injuries as a physical therapist, and spent countless hours training for triathlon races. During the interview, they talk about reframing the identity of endurance athletes (i.e., you don't have to run a marathon to think of yourself as a “runner”), the importance of strength training for endurance athletes, running footwear choices, and tips on training and improving runners' form. Jay explains three key factors that he prioritizes when working with running athletes including developing adequate rotational strength at the feet, hips, and trunk; improving postural endurance, and accommodating for individual differences in structure and alignment. He goes on to explain how he developed a training tool to improve foot control in runners (i.e., the Mobo board) and some of the patterns of muscle weakness and poor dynamic control that he often sees and works to correct in runners. They also talk about Jay's books “Anatomy for Runners” and “Running Rewired” that Jay has written for running athletes that seek to explain some of his philosophy on optimizing runners' strength and form to enhance performance and reduce injury risk. If you are eager to learn more about the nuances of foot control, training tips, and fun commentary on running culture we highly recommend giving this episode a listen!

In Episode #43 of the podcast, Dr. Kate and Dr. Kacy talk all about low back pain in runners. They talk about some common experiences that runners or athletes may have of precursors to injury or adaptations to body areas that are painful. They also discuss how sometimes issues that may seem like they are coming from the hip or leg can really be issues that start in the back! They talk about common symptoms that are clues to low back pain or low back “dysfunction,” such as numbness or tingling in the legs or arms, always feeling “tight,” or even just having a nagging discomfort or stiffness. Kate and Kacy have so much experience treating runners that they can often key in on potential treatments that could be beneficial and pick up a lot of information from watching a runner's form and body mechanics while running. Kacy even talks about trying to do a “gait analysis” on her own running form and some factors that she has worked on to improve her own running. Kate and Kacy then talk about the variety of potential contributors to persisting low back pain and some treatment options for improving low back pain. This episode has so much great information about identifying potential causes of low back pain and how to address these different causes of low back pain. It is definitely worth a listen!

In Episode #42 of the podcast, Dr. Kate and Dr. Kacy talk about their newly launched company: Fast Bananas! Fast Bananas is a company with a mission to change running culture! Dr. Kate and Dr. Kacy talk about how Fast Bananas addresses runners' health in a whole new way. Fast Bananas is the exciting culmination of Dr. Kate's years of experience treating runners, researching running science, and talking to the best coaches and experts on runners' health. It is bananas to think that your health as a runner is just represented by physical factors. There is so much more to health than physical factors. Emotional, mental, and spiritual factors play a big role as well and that is why Fast Bananas is so special. Fast Bananas offers 2 Resources for Runners' health. The first resource is an online resource center and subscription service with instructional videos from the best of the best experts including videos from three strength coaches, two sports psychologists and a mindset coach, two nutritionists, many physical therapists, running coaches, yoga coaches…and many more! The second resource is a “Runner's Toolkit” which has fun and useful items to help with improving runner's holistic health including a lacrosse ball, coloring book, journal, candle to relax, and a fun trucker's hat!Fast Bananas has so much to offer, including many many banana jokes! So stop monkeying around and give this episode a listen!

In Episode #41 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview accomplished distance runner, mom, and former Guinness world record holder, Liz Northern. Liz's running accolades include placing 5th at the world 50K championship in 2019, being the USATF 50K national champion in 2019 and100k national champion in 2021 and most recently placing 16th at the IAU world 100k championships held on August 27th, 2022 in Berlin, Germany! She even held the Guinness world record for running a 10k while pushing a double stroller!In the interview, Liz discusses her entry into running after suffering a severe knee injury as a 16-year-old while performing a jump in a dance routine (Liz danced competitively up until this injury and was involved in ballet, tap, and jazz dance). She continued to run in college, walking on at NCAA Division III, Trinity University, where she excelled in both track and cross country. After college, Liz continued to put in the running miles, many of these while pushing her children in her running stroller, and gradually increased her racing distances along the way. She started racing competitively again and continued to stay competitive, this time excelling at the marathon distance and even raced in the 2016 and 2020 olympic marathon trials. Since then she has upped her distance to 50k and 100k races, where she has represented the U.S. team on the national stage. Liz talks candidly in the interview about some of the challenges she has faced such as getting back into running as a new mom and racing these longer distances. She discusses some of her tips and tricks to reintegrate running into her life as a new mom including creating a competitive running group, The Forth Worth Distance Project, and the structure and support that created for her. Ultimately, Liz has an amazing ability to stay lighthearted in her approach to life and running all while participating in regular 4am long runs while still prioritizing family in her afternoon and evening routine. We know you will love listening to Liz tell her running story and stay tuned for the wisdom she sprinkles throughout this interview on how to keep training fun and realistic while prioritizing family and the joy that she has had integrating these two passions of hers!

In Episode #40 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview strength coach, gym owner, and athlete, Erin Carson. Erin grew up as a competitive youth basketball player in Canada, ultimately went on to play for the Canadian National team, and also coached basketball. During her athletic career (and prior to making the national team), she was told that she would need to get stronger in order to remain competitive and this motivated her to start strength training on her own. After attending the University of Colorado in Boulder, and settling in to living in Boulder, Erin become involved in the endurance athlete community as a gym owner and strength coach and now specializes in strength training for endurance athletes. During the podcast interview, Erin talks about some of the important nuances that she uses when programming strength training into a distance runner or endurance athlete's schedule. She also talks about the importance of changing strength training parameters based on the athlete's competition and training schedule, overall recovery, and even mood! Erin explains some of her decision making when creating individualized training plans for athletes and some of her favorite strength exercises for endurance athletes. She also talks about the influences that led her to want to become a strength and conditioning coach and her passion for this line of work. She discusses her philosophy of strength training in prioritizing four key pillars of health, science, movement, and strength. Erin also talks about her gym Rally Sport in Boulder, CO and some of the elite endurance athletes that she has trained including Kara and Adam Goucher. If you are an endurance athlete and interested in how to maximize the benefits from strength training, this is an episode you won't want to miss!

In Episode #39 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview accomplished master's athlete Kirk Larson, who has been running for 47 years. Kirk's accolades include having been a member of of 21 national championship teams with master's 60+ and 70+ Atlanta track club teams, he has medaled at every distance from 1 mile to 5k at the USATF national championships, and nearly every year his “age-graded” times have improved They discuss Kirk's introduction to running in graduate school, his love of how running makes him feel, and his competitive successes as a master's athlete. They also discuss some of his training and recovery habits and especially those that he feels have kept him healthy and running for such a long (and successful!) career. Kirk describes how he schedules his training including speed work, hills workouts, and long runs over a 5 day per week schedule. He also emphasizes the importance that he has placed on stretching, physical therapy, and other recovery tactics such as massage. They also talk about the idea of, “age grading,” that allows an individual to predict what times may be expected at different ages, which can be incredibly motivating for athletes as they watch their race times (necessarily!) get slower as they age. Kirk's passion for the sport of running and his engagement in the running community are truly inspiring. You will not want to miss this conversation with Kirk Larson!

In Episode #38 of the More Than Miles Podcast, physical therapists Dr. Kate Mihevc Edwards and Dr. Kacy Seynders interview athlete and sleep researcher, Dr. Amy Bender, and talk all about how sleep quantity and quality can influence performance. Dr. Bender discusses some of the myths and facts surrounding what constitutes good sleep for recovery and why we should care as endurance athletes! She also discusses how to optimize sleep during periods of life in which we may not be able to control our sleep as much, such as when negotiating the time of being a new parent. Dr. Bender talks about the accuracy (or not!) of certain wearable technology such as the Oura ring or Whoop band and how to best use these devices to track sleep. She also talks about some of her research in a controlled sleep lab and some of the exciting innovations that her team is working on! If you have ever wondered about what role sleep plays in your recovery and success as an endurance athlete, we know you will love this episode!

In episode #37 of the podcast, Dr. Kate and Dr. Kacy discuss running safety, social media use among runners and the use of fitness tracking platforms such as Strava. They begin with an objective but sobering look at some statistics regarding harassment among female runners. They also talk about ways to improve safety and reduce risk of adverse events when running. Unfortunately, some of the harassment experienced by high profile female runners has involved the use of social media sites and so Dr. Kate and Dr. Kacy talk about how runners might use social media to promote positive outcomes and decrease potential harassment. They also discuss some potential downsides to the fitness tracking platform Strava such as becoming overly competitive with online runners or feeling more peer pressure to look a certain way or train or race a certain way due to comparison with elite runners (who have a huge advantage over those of us who run recreationally, because let's face it...running is their JOB!). We hope you will give this episode a listen and spread the word among your running community to improve safety while running!

In episode #36 of the podcast, Dr. Kate and Dr. Kacy interview runner, coach, mom and Title IX scholar Jenny Breuer. Jenny discusses some of the historic gender inequities in sports including growing up as a distance runner in Florida and her experience in high school cross country where at that time the girls raced two miles whereas the boys' team raced 3 miles. She talks about the evolution of Title IX over its 50 years (June 23rd, 2022 marks the fiftieth anniversary of Title IX) and some of the recent, “wins,” for women in sports including the U.S. women's soccer team negotiating for equal pay to the men's team. She also tells her story as the head coach for Trinity University's Women's and Men's track and cross-country teams and the sacrifices she made as a female coach, including travelling for races and coaching duties even while her children were quite young. She tells the story of pumping breast milk for her young children while on the road as a coach and finding privacy for this in less than desirable locations including pumping in race day port-a-pottys!Jenny is well versed in Title IX legislation from her experiences as a collegiate all-American distance runner, coaching winning teams in track and cross-country at the NCAA Division III level, and as a Title IX scholar and academic. She conducted her master's thesis on Title IX in 1996 and went on to teach university-level sports administration courses in which Title IX legislation was part of the curricula. Jenny has fought for her own athletic opportunities as a woman and continues to advocate for women's opportunities in athletics. She talks about the value of sports to teach life lessons such as persevering through struggle and experiencing successes and failures and learning how to deal with these experiences. If you are a champion of women's sports, this episode will be sure to capture your interest! Give it a listen for more on this inspiring discussion of women in sports and look at Title IX across its 50-year history.

In episode #35 of the podcast, Dr. Kate and Dr. Kacy discuss a common foot injury in runners, plantar fasciitis. They talk about possible contributors to developing this ‘overuse' type injury as well as signs and symptoms that are consistent with this pathology. They also elaborate on other potential causes of foot and heel pain and when to seek out help from a physical therapist (hint: as soon as you are having pain running!). Also in the episode, you'll hear about the treatment techniques that they have had success with in treating hundreds of runners and their extensive experience in gait analysis and retraining. If you have ever had foot pain when you run or walk and want to know more, this episode is for you!

In episode #34 of the podcast, Dr. Kate and Dr. Kacy interview authors of recently published running book, “How She Did It: Stories, Advice, and Secrets to Success from Fifty Legendary Distance Runners,” Molly Huddle and Sara Slattery. Molly and Sara are both themselves accomplished competitive runners and their book takes a look into some of the careers of female runners who paved the way! They talk about the process of gathering stories and interviews from these many amazing female runners and of writing and promoting the book. Molly and Sara also talk about the importance of these stories in communicating healthy training practices for female runners in terms of nutrition, training volume, and recovery practices. During the interview, these women emphasize that it is possible to train in healthy ways throughout the lifespan of a female athlete, though each period of life may bring up different challenges. They describe how using stories from other successful athletes engaging in healthy practices can encourage a healthy relationship with running and is especially important for young girls beginning running to have positive role models and example behaviors. Some of the other issues they bring up include negotiating running and fueling appropriately as a female runner going through puberty and important factors to consider when running during and after pregnancy. These women explain how a running career is best viewed as an investment process and taking the time to build up training in healthy ways while supporting overall health leads to the most success and best health outcomes. You will hear how they have negotiated different points in their running careers, Sara's experience as a collegiate coach for both male and female runners at Grand Canyon University, negotiating recovery from injuries, and more. They discuss some of the most rewarding aspects of running including the friendships and comradery they have both experienced with each other and in the running community. This episode and stories from these accomplished runners (and authors!) are sure to inspire your running journey!

In episode #33 of the podcast, Dr. Kate and Dr. Kacy interview two time Olympian and running phenom Kara Goucher. They first talk about how her grandfather inspired her love of running and how he ran into his 90s; later on continuing to run on a reduced-body weight treadmill. They also talk about the evolution of Kara's running career and maturation during high school and into college where she faced pressure from others and herself to strive for a certain body image and was self admittedly not getting the proper nutrition for her sport. Kara also discusses some of the injuries she sustained because of this unhealthy pattern and her journey of learning about fueling for her sport in healthy ways. Dr. Kacy joins in to emphasize the importance that they both feel now of sending positive messages young females in the sport of running and cultivating positive body image and nutrition habits for healthy development. Kara talks openly about her view now on the absolute necessity of fueling well as it contributes to the vitality to sustain a long-term successful running career. Kara also opens up about some of the challenges that she's faced with her loss of running as a professional with her recent diagnosis of “Runner's Dystonia,” and what that has meant for her on a physical, mental, and emotional level. Her passion for the sport of running really shines through as she talks about her recent experience as a commentator for NBC, where she's covered the races that she used to compete in like this year's Boston Marathon. This episode is truly inspiring! You won't want to miss this heartfelt conversation with Kara Goucher!

In episode #32 of the podcast, Dr. Kate and Dr. Kacy interview Dr. Kayla Balcom, who is a sports psychologist working with the Atlanta Track Club and in independent practice. The episode opens as Dr. Balcom tells her story about growing up immersed in the world of figure skating; she started skating because her mother was a coach and would bring her to her practices at the rink and recalls first stepping on the ice at the age of three! She talks about negotiating the pressures of a highly competitive aesthetic sport and how this formed an athletic identity for her at an early age, as well as her path to becoming a sports psychologist. Dr. Balcom opens up about potential barriers to access psychology services but also expands upon the various ways that working with a sports psychologist can be helpful, including improving self talk, dealing with performance pressures, and mitigating life stresses. The episode continues as all three women break down current issues that athletes face such as the pressure to “be tough” and not show any vulnerability or ask for help, which can be problematic for mental health. They talk about the increase in suicide rates on college campuses and within college athletes, who may feel an extreme amount of performance pressure from sports and academics. Throughout this interview, Dr. Balcom continually emphasizes the importance of investing in mental health as a human-being because that is most integral to health as an athlete. But, again, acknowledges that the choice to pursue mental health can feel very scary for those who have not done so before. As she emphasizes, “Everything else can wait because your health and wellness cannot.” This episode is profound in its exploration of holistic wellness and ways to integrate mental health practices in your life and also within teams and athletic environments. This episode could change the way you think about mental health as an athlete!

In episode #31 of the podcast, Dr. Kate and Dr. Kacy talk in depth about bone stress injuries: what causes them, how to avoid them, and most importantly how to get back to the activities that you love! They discuss certain populations at increased risk for low energy availability and subsequent bone health issues including athletes in “aesthetic” sports or endurance sports and also new mothers. Dr. Kate shares her experience as a new mom and some of the reasons why breastfeeding and getting back into training can mean greater risk for bone stress injuries: listen to find out why!. They also reference some of the issues that came up in their interview with Dr. Courtney Gleason on Episode #30: Dr. Courtney Gleason:RED-s, Menopause, and Bone Health. If you want to know more about bone stress injuries including: ways to reduce risk, common causes, types, locations and ways to treat bone stress injuries, this episode is worth a listen!

In this episode of the podcast, Dr. Kate and Dr. Kacy talk about all things “Female Athlete” Related with guest Dr. Courtney Gleason, a sports medicine doctor at Emory University and director of Emory's Female Athlete Program. They talk about Dr. Gleason's passion and focus on working with female athletes including treating those with RED-S, or “Relative Energy Deficiency in Sport”. They also discuss training through the lifespan as a female athlete including negotiating changes during menopause. Dr. Kate and Dr. Kacy bring up important issues such as the need to change the running culture and narrative about what it means to be a healthy female athlete. Dr. Kacy shares her personal experience and says “Addressing the culture around this is my mission and I've decided it's my life's work!” This episode could change the way you think about fueling your body as a female athlete throughout your career and life!*Don't forget, if you love this podcast and episode please leave us a review!

In this episode Dr. Kate and Dr. Kacy break down the anatomy, potential causes, risk factors, and how to manage high hamstring injuries. They talk about things to avoid early in rehab (Stretching!) and the evidence for best exercises (Hint: Eccentrics). They also talk about other treatments options for these injuries like "Blood Flow Restriction" (BFR) and PRP injections. You won't want to miss this one!

On this fun episode of the podcast, Dr. Kate and Dr. Kacy discuss "what the kids are saying these days", fitness trends in 2022 (according to the internet), and continue the conversation on athletes taking a whole body approach to training. You'll laugh your way through this one!

In the episode Dr. Kate and Dr. Kacy talk with the incredible Dr. Jen Davis. She was a physical therapist and athlete that found her calling as a mental mindset coach for athletes. She knows what it is like to be an athlete and lose everything, including herself. She help inured and retiring athletes look outside of their sport and thrive.

In this episode Dr. Kate and Dr. Kacy talk to US Olympic runner and coach of the Atlanta Track Club. Amy Yoder Begley. Amy speaks candidly about her career as a professional athlete at the Oregon Project, mental health in sports, what it is like to be a female runner and her transition to coaching.

In this episode Dr. Kate and Dr. Kacy dive into why meditation for athletes can improve performance, focus and mental clarity AND decrease risk for injury and illness. They talk about the roadblocks to meditation, how to start and a few other programs that are available to help.

In this episode Dr. Kate and Dr. Kacy discuss everything you need to know about Achilles Pain. They talk about the difference between tendinitis and tendonopathy, why Achilles injuries occur, the rehab process and much more. If you have any questions about your Achilles this is the episodes for you.

This is our first episode interviewing two people! Grainnie Donnelly and Emma Brockwell are physiotherapists in the UK that are on the forefront of research and advocacy for women who want to continue running during pregnancy and postpartum. We discuss their running stories, current projects, return to running guidelines for the postpartum athlete and much more. This is a really fun and interesting conversation. If you have any questions about running during pregnancy this episode is for you!

In this episode we talk with Genie Beaver, the owner of WestStride, a specialty running store in Atlanta. We discuss her running story, how she built her business and the incredible running community at Westside. We also discuss what it is like to be a female business owner in this industry.