RunwithKat Show

In this episode, I have Kallup McCoy back on the podcast to brain storm how to set myself up for success to shoot for a Boston Qualifying time this April at the Jersey City Marathon. This episode is great for anyone who wants to understand the complexities behind marathon programming and how the needs differ between person to person. About Coach Kallup 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 himConnect with Coach KallupEmailmccoykallup@icloud.comWebsitehttps://Liondenrunningandfitness.comInstagram@_recoverylion86Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

As someone who has been running for years, running has been my main endurance sport. But, lately the people I have been surrounding myself with, have been running triathlons. And just when we thought running couldn't be anymore analytical, structured, and regimented, they made triathlons. So, in this episode, I have expert in triathlons, multiple 70.3 World Championship and Iron Man Finisher, triathlon coach, and Boston Qualifier,  Jennifer Comfort here to discuss the principles of training for a half and full iron man.Episode Outline00:00Introduction to Triathlons and Personal Journeys05:04The Challenge of Triathlons: Overcoming Initial Fears10:08The Evolution of a Triathlete: From Beginner to Coach15:01Balancing Training: Managing Time and Commitments20:00The Importance of Enjoyment in Endurance Sports24:53Training Strategies: Prioritizing the Bike and Running30:06Preparing for an Ironman: Steps and Mindset31:19Training Commitment for Triathlons34:03Balancing Life and Training36:31The Role of Support Systems41:18Common Mistakes in Triathlon Training54:30Staying Curious and Having FunAbout Jennifer Comfort Coach Jennifer Comfort began racing in 2005 and has since competed at all levels and distances of multi-sport. From playing collegiate soccer in Mexico to her first local mountain bike sprint triathlon to Boston Marathon qualification, three-time Ironman and three-time 70.3 World Championship finisher and ultra endurance trail runner, Jennifer enthusiastically shares her passion, knowledge, and experience with her athletes as a USAT Certified Coach. She coaches athletes at all levels including qualifiers to Kona and 70.3 Worlds, Ultra triathlons & trail runs, Swimruns, Everestings, Centuries, and Marathon Swims. For many years she has earned the distinctions of Ironman AWA Athlete, USAT All-American, USAT Regional AG Champion. She is a dedicated mom to three children, two Yorkies, and holds a Masters Degree in International Relations with a Peace & Justice concentration. Her joy is found in trail running, reading, baking bread, fly fishing, scuba diving, paddle boarding, and alpine skiing.Connect with Dr. JessEmailcomfortjennifer@gmail.comWebsitehttps://linktr.ee/JenniferComfortCoachingInstagram@jennifercomfortcoaching Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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!!

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 Outline00:00Introduction: Is Running a Learned Skill or an Innate Ability?06:39Challenging Yourself and the Benefits of Running11:19The Developmental Sequence of Movement and Coordination in Running25:37Long-Term Athletic Development: Play, Practice, and Training30:04Refining Running Skills: Beyond Running Form31:59Positive self-talk and starting the process34:03Starting with biomechanics and key performance indicators37:24Importance of warm-up drills and assessments48:07The role of coaching and individualized approaches57:10Run your own race: Focus on your journeyAbout 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.Connect with Dr. JessEmailwulkej@gmail.comWebsite https://www.linkedin.com/in/jessica-wulke/Instagram@sportspt_jessConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction: Is Running a Learned Skill or an Innate Ability?06:39Challenging Yourself and the Benefits of Running11:19The Developmental Sequence of Movement and Coordination in Running25:37Long-Term Athletic Development: Play, Practice, and Training30:04Refining Running Skills: Beyond Running Form31:59Positive self-talk and starting the process34:03Starting with biomechanics and key performance indicators37:24Importance of warm-up drills and assessments48:07The role of coaching and individualized approaches57:10Run your own race: Focus on your journeyAbout Dr. TJ Martino, PT, DPT, CSCSDr. 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.Connect with Dr. ManiEmailtj@evohealthperformance.comWebsite https://www.evohealthperformance.com/Instagram@dr.tjmartino @evo.health.performanceConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 00:00Introduction and Background of Dr. Mani Alavi11:02Definition and Origin of Mismatched Disease18:00The Impact of Agriculture and the Standard American Diet25:48The Evolution of Human Health and the Modern Environment29:44Introduction to Mismatched Disease30:11The Impact of Processed Foods31:27The Western Diet and Chronic Illnesses40:41Optimizing Training and Performance for Runners46:16Incorporating Evolutionary Principles into Lifestyle Choices57:32Finding Joy and Fun in Physical ActivityAbout Dr. ManiDr. 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.Connect with Dr. ManiEmaildoctor.apma@gmail.comInstagramfit.erdocConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction and Background02:15Getting Into Running and Injury05:21Upcoming Half Marathon and Training06:22Unpacking the Injury and Symptoms12:12Seeking Help and Advocating for Yourself17:11Rehabilitation and Recovery Process20:19The Importance of Mindset and Support24:16Overcoming Challenges and Staying Motivated26:32Finding Hope and Motivation38:02Addressing the Mental Aspect of Recovery48:02Believing in Yourself and Seeking the Right HelpAbout 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. Connect with ShaunEmailshaun@ampperformancerehab.comInstagram@amp_performance_rehab_@dr.shaun.astorgaWebsitehttps://www.ampperformancerehab.comStay tuned for more upcoming retreats, membership opportunity, nutrition courses, & more!Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction and Background01:23Discovering the Power of Nutrition03:19The Impact of Gluten and Dairy on Skin Health08:29The Benefits of Cold-Pressed Juices11:21Nutrition and Eyesight23:38Being the CEO of Your Own Body30:09The Power of Mindset and Awareness31:25Eating Real Food and Recognizing the Industrialization of the Food System32:53Food as a Form of Self-Respect33:22Eliminating Processed Foods and Crowding Out Unhealthy Options39:26Protein and Carbohydrate Alternatives50:20The Importance of a Strong Mindset and Community SupportAbout 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, @superfoodsuperhumanConnect with MikeEmailmike@superfoodsuperhuman.comInstagram@superfoodsuperhumanWebsitehttps://www.superfoodsuperhuman.com/Stay tuned for more upcoming retreats, membership opportunity, nutrition courses, & more!Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

We are entering August, and August means all those runners who are running a marathon this year will slowly be entering heavy mileage. One common challenge that a lot of my runners face is how to manage their strength training while still running sometimes up to 4-5 days per week. Many runners also have a a belief that strength training will inhibit their running gains due to muscle fatigue. So in this episode I have Danai here to debunk myths about strength training in marathon prep and how to manage your strength training vs running schedule during marathon season. Episode Outline00:00Introduction06:02Managing Strength Training and Running for Beginners17:06Focusing on Strength and Power During Marathon Season23:50Targeting Weaknesses in the Off-Season27:23Determining the Frequency and Duration of Strength Training31:14Finding the Right Balance: Incorporating Strength Training into Marathon Training36:11Listening to Your Body: Adjusting Training Based on How You Feel45:36Enjoyment and Realistic Expectations: Keys to Starting Running50:30Prioritizing Recovery: Avoiding Overtraining and Pushing Through Fatigue56:04Making Running Sustainable and Enjoyable: The Ultimate GoalAbout Coach DanaiDanai is a dedicated Strength Conditioning and online run coach with a deep passion for both strength training and endurance sports. As a lifelong athlete, Danai's journey began with competitive swimming, where he spent over 15 years competing at the national level. His athletic pursuits have since expanded to include marathons and Ironman triathlons, reflecting his love for pushing boundaries and embracing new challenges. His extensive experience both in the pool and on the racecourse gives him a unique insight into the needs of athletes. Danai is committed to supporting and motivating others on their fitness journeys, making him a valuable resource for anyone looking to enhance their athletic abilities. Follow along on Instagram, @danai.scConnect with DanaiEmailcoachdanai.sc@gmail.comInstagram@danai.scWebsitedanaisisouphanhcoaching.com Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

If you know me, you know how much I can't stop talking about how important it is for women to feel safe when they run. I've posted several times and even made a podcast about what women can do to ensure their safety. Recently, I discovered the best app to not only keep woman feeling safe, but even a great way to meet other people and learn about new running spots safely, and that is the running mate app. So, in this episode I have owner and CEO of running mate, Dena Lewis here to discuss her running story and why she created running mate. Episode Outline00:00Introduction to Running Mate and the Importance of Safety07:59The Inspiration Behind Running Mate12:44Addressing Victim-Blaming and Women's Safety19:23Background Checks and Safety Measures24:03Expanding the Use of Running Mate Beyond Safety26:13Running Mate: Connecting Runners and Coaches27:36Building a Community of Safety31:30The Importance of Building a Running Community36:50Expanding to New Markets41:10Customizing Your Running Experience45:22Tailoring Marketing Strategies to Different Cities48:59The Mission and Future of Running MateAbout  DenaDena Lewis is the passionate force behind Running Mate, an innovative apprevolutionizing runner safety. After enduring two assaults while running, she embarked on a mission to create a safer environment for all runners. Through Running Mate, Dena offers a reliable platform where runners and mates undergo thorough background checks, ensuring peace of mind for all involved. Think of Running Mate as the Uber for runners, providing a ground breaking solution to enjoy runs without fear. Dena's journey is fueled by her profound passion for running and unwavering dedication to her family. As a mother and a long-time advocate for female runner safety, her goal with Running Mate is to raise awareness of this crucial issue and to keep runners safeConnect with DenaEmailContact@runmate.orgInstagram@getrunningmateConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

We are approaching the end of July and many runners at this point have their races set on the calendar. I personally, will be running the Newport Jersey City Half Marathon this September, along with a good chunk of my RunwithKat  clients. And as I have been programming, I couldn't stop thinking about how many runners during half marathon/marathon season pick together random workouts as they build their programming with no true intent or purpose behind their workout selection. So, in this episode, I brought back the extremely knowledgeable Dr. Abu Guerges to discuss speed workouts for the Half Marathon Distance in Intermediate Runners Episode Outline00:00Introduction and the Importance of Intention in Speed Workouts05:19Defining Intermediate Runners and Performing a Needs Analysis10:34Training Principles: Specificity, Volume, Intensity, and Progressive Overload17:08The Importance of Coaching and Individual Differences21:44Consistency and the Role of Strength Training27:10Balancing Total Training Time and Personal Life30:23Maintaining Consistency and Avoiding Swings in Training33:13Key Takeaways and Final Thoughts33:30Introduction to Speed Work and Selection of Workouts44:21Incorporating Tempos into Long Runs51:20Half Marathon Pace in Long Runs55:04Refining Feel and Modulating Pacing58:01Consistency and Context in TrainingAbout Dr. AbuDr. 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_guergesConnect with Dr. AbuEmailGuergescoaching@gmail.comInstagram@abu_guergesConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

As a PT, one thing I absolutely love my clients integrate in their schedule is Yoga. And often times, I find that my clients see how much it benefits their running. But, I also know other runners will overlook the benefits of Yoga, and  have trouble finding where to fit another activity in to their weekly schedule, or they just don't know where to start. So today, I have Dominique Bonura here to discuss why runners should doing Yoga, how it can benefit your running, and how to ease into Yoga as a runner. 00:00Introduction: Why Runners Should Do Yoga06:00Dominique's Journey with Yoga14:28The Physical and Mental Benefits of Yoga for Runners22:30The Relationship Between Yoga and Meditation26:15The Mental Aspect of Running and the Role of Meditation30:30The Power of Yoga and Meditation in Daily Life31:50The Benefits of Yoga and Meditation for Athletes34:13Debunking Myths About Yoga and Meditation45:46Incorporating Yoga into a Busy Schedule53:19Exploring Different Forms of Meditation57:08The Power of Being Present01:00:17Meditation for Mental Relaxation and Physical RecoveryAbout Dominique Dominique is a seasoned yoga instructor and flexibility mobility specialist with a passion for integrating mind and body wellness into athletic training. Holding certifications in 200-hour yoga and levels 1-3 Yin Yoga, Dominique is the Yoga/Recovery instructor for NJ's highest ranking girls soccer program at DePaul Catholic. She specializes in tailoring yoga and meditation practices to enhance the performance and recovery of athletes. With a rich background as a high-level soccer player and extensive experience in Pilates, breathwork, and meditation, she deeply understands the specific needs of runners. Through her work, she aims to help athletes improve flexibility, balance, and mental clarity, ensuring they can run stronger, recover faster, and maintain peak performance both on and off the track. Follow her on social, have a listen to curated meditation playlists, and open your mind and body to a new way of recovery!Connect with Dominique EmailDominiqueByoga@gmail.comInstagram@itsdominiquemariebOther resourcesYoga:https://dominiquemarieyoga.carrd.co/Meditation Playlists:https://open.spotify.com/user/dbonura03?si=UPfL0KwuQhqHJuB4IdS3LAConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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. Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Background03:10 Running as a Connection to Identity09:22 Overcoming Addiction and Finding Purpose12:16 The Power of Mindset in Running29:19 Building Resilience and Overcoming Challenges00:02 Introduction and Background10:19 Overcoming Addiction and Finding Purpose Through Running28:51 The Power of Community in Pushing Us to Reach Our Potential34:01 Starting Slow and Setting Challenging Goals in Running42:34 Kallup McCoy II's Documentary: 'A Runner's High'52:33 Closing Remarks and Future PlansAbout Coach KallupKallup 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 infoKallup 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.Connect with Coach KallupWebsiteLiondenrunningandfitness.comInstagram@_recoverylion86

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 Outline00:00Introduction: The Importance of Detaching from Numbers06:13Finding Joy in Running and Maintaining Balance09:30Effort-Based Training: Measuring Improvement12:55Redefining Success: Beyond Personal Records23:30Being Proud of Your Achievements and Progress28:14The Importance of Celebrating Accomplishments31:30The Role of a Coach in Creating a Supportive Environment38:53Avoiding the Pitfalls of Comparison44:25The Significance of Individualized Training52:02Workouts: Gaining Fitness vs. Proving ItAbout Coach NickNick 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.Connect with Coach NickInstagram@nklastavaConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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. Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction to Heat Acclimation and Running in the Summer03:10Personal Stories and Philosophies on Longevity and Sustainability06:27Understanding the Impact of Heat on Running Performance09:38The Role of Dew Point and Humidity in Heat Acclimation12:22Acclimating to Heat and Humidity: Strategies and Timelines24:52Strategies for Heat Acclimation and Efficient Running in Hot Conditions26:27The Individualized Approach to Heat Acclimation in Running29:11Hydration and Intra-Fueling for Heat Acclimation36:03The Mental Aspect of Running and Overall Well-Being40:22Balancing Acclimation Strategies and Mental Health in RunningAbout Dr. AbuDr. 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_guergesConnect with Coach NickEmailGuergescoaching@gmail.comInstagram@abu_guergesConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 OutlineWhat is HydraPatch How was HydraPatch CreatedThe extensive testing process to ensure its safetyWhy 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 PatchIs It More Effective Than A Pill or Powder?USE DISCOUNT CODE: RUNWITHKAT FOR 10% OFF YOUR HYDRAPATCH ORDER OR CLICK HERE, FOR 10% OFFAbout HydraPatchThe 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®.Connect with the HydraPatch TeamInstagram@hydrapatchHydraPatch WebsiteConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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.Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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…00:00Introduction and Background07:35Preparation for the Jersey City Marathon25:09The Power of Support and Atmosphere37:20Using Technology to Track Progress in a RacEMatthew 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.Connect with MattWebsitehttps://beacons.ai/matthewzelayaTik-tokMatthewzelayaaInstagram:@Matt_zelayaConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netTo Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comApply For Run Coaching with Dr. Kat!click here to apply!Listen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 Outline00:00Introduction and Importance of Foot Health02:41Dr. Emily's Approach as a Functional Podiatrist07:09The Role of Sensory Stimulation in Foot Health10:26Integrating Foot Awareness and Strength Training15:15Recommended Practices for Foot Stimulation25:36Building on Foundational Foot Health26:50Foot Strength and Sensory Stimulation30:39Achieving the Tripod Position36:26The Connection Between the Feet and the Pelvic Floor42:33Using the Neural Ball and Toe Spacers for Foot Recovery49:01Optimizing Power and Energy Release During RunningAbout Dr EmilyDr 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.Connect with Dr. Emily Instagram@dremilydpmWebsiteUse code: RUNWITHKAT for 10% off orderConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction and Background09:55Curiosity, Resilience, and Success29:52The Race Experience: Pacing and Challenges43:56Life Lessons: Embracing Opportunities and Giving Life a ChanceAbout 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 ScholarsConnect with DerbyInstagram@derbychukwudi__Websitehttps://derbyoziomachukwudi.com/Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction to Cold Plunging06:20Understanding Cold Therapy11:50Popularity of Cold Plunging19:14Impact on Strength24:13Incorporating Cold Plunging into a Runner's Schedule26:51Effects on Delayed Onset Muscle Soreness29:09Understanding Inflammation and Recovery31:04Inflammation and Cold Plunging32:07Reducing Soreness After a Hard Workout35:45Cold Plunging and Mood Improvement39:12Optimal Time and Frequency for Cold Plunging44:37Precautions and Contradictions for Cold Plunging56:35Should Runners Incorporate Cold Plunging?58:34Advice for New Runners: Consistency and Slow ProgressionAbout PhilPhil 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.Connect with PhilInstagram@criticalO2Websitehttps://www.criticaloxygen.com/Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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. 00:00Introduction and Importance of Warmup03:33Benefits of a Warmup08:10Structure of a Warmup13:30Static Stretching and Warmup Duration26:38Personal Warmup Routines34:04Advice for New Runners37:44Conclusion and Contact InformationAbout 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.Connect with Laura Instagram@lauranorrisrunningWebsite https://lauranorrisrunning.comConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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.00:00Introduction and Background01:15Jodi's Running Story and GoGuarded11:28Building Safer Communities16:02The Importance of Community23:28Introduction and Not Today Mother Fucker Movement24:24The Story of Kelly Herron26:10The Importance of Self-Defense and Confidence27:41Being Situationally Aware31:26Safety Tips for Women Running Alone37:24The Impact of Fighting Back42:31GoGuarded and the Challenges of Selling45:57Closing Thoughts and the Strength of the Female Runner CommunityAbout Jodi  Jodi is the Founder and CEO of Go Guarded.Connect with Jodi Instagram@go_guardedWebsite https://goguarded.com/Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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. 00:00Introduction03:11Can You Run with an Injury?05:13Making Running Part of Your Rehab12:10Running Within Your Means18:40Returning to Running Safely23:24Variables to Consider in Running27:30Adding Variables to Training40:45Transitioning to Normal Running46:27One Piece of Advice48:26The Importance of Not Comparing Yourself49:15Connect with Jenna Nitowski-Luu50:14Conclusion and Call to ActionAbout 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.comConnect with Jenna Instagram@dr.j.nitowskiWebsite lotusspine.comConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00Introduction and Overview01:07Importance of Fueling and Expertise07:06Running the Boston Marathon08:16Experience and Course Details12:01Preparing for the Boston Marathon23:50Snacks and Hydration29:20Snack Options and Electrolytes32:34Personal Carb Loading Strategies33:15Pre-Race Carb Loading38:50Pre-Race Mobility and GI Issues43:07Morning of the Race49:09Fueling and Hydration During the Race54:27Post-Race Recovery and Celebration58:26Final Advice for Running BostonAbout 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 CailaCaila is currently taking on new clients, to inquire reach out via emailcailayates.rd@gmail.comWebsitehttps://www.steadystatenutrition.co/Instagram@steadystatenutritionConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 Outline00:00Introduction and Background08:53Race Expo and Swag15:32Logistics Before the Race23:05Fueling and Hydration27:36Finish Line and After Party34:51Course Overview39:09Spectator Recommendations39:38Spectating Tips for the Half Marathon41:42Race Strategy for the Half Marathon46:15Marathon Course Overview53:25Race Strategy for the Marathon57:43Exit Strategy and Connecting with Family and Friends59:47Advice for Beginner RunnersAbout 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. Connect with Jimmy Physical Therapy With JimmyInstagram@runningjmmy_dptConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 Outline00:00Introduction to Hyrox and the Guest06:25Understanding Hyrox Competition11:32Preparing for Hyrox Training18:13Balancing Running and Strength Training21:51Speed Workouts for Hyrox25:19Determining Goal Pace for Hyrox32:16Timeframe for Hyrox Preparation37:41Mock Workouts and Peak Week40:12Mental Challenges of Hyrox44:46Tapering and Preparation for Hyrox46:50Advice for New Hyrox ParticipantsAbout 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!Connect with KayleighKayleigh's Hyrox GuideInstagram@dr.kayleighshondee.dptConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 Outline00:00Introduction to Ultra Marathons03:19Understanding Ultra Marathons04:29Types of Ultra Marathons05:20Must-Knows for Ultra Marathons09:30Training for Ultra Marathons14:32Peak Week and Tapering24:38Mental Aspect of Ultra Marathons31:05Common Mistakes in Ultra Marathons35:38Importance of Strength Training40:59Considerations for Elevation44:45One Piece of AdviceAbout 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.Connect with NikInstagram@Runnik100kmTo work with NikDM “plan”Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

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 Outline00:00The Mistake of Chasing Marathon Times01:22The Importance of the 5K Distance04:18Considerations for Crafting a 5K Program05:08Major Considerations for PRing in a 5K09:26The Difficulty of PRing in a 5K10:48Training for a 5K in the Winter11:42Building Strength and Power in the Off-Season12:11The Importance of Warm-Ups in Cold Weather13:35Physiological Differences in 5K Training16:18Understanding Aerobic and Anaerobic Systems20:10Duration of a 5K Training Program21:29Frequency of Speed Workouts in a 5K Program23:41Considerations for Recovery in Speed Workouts26:54Structuring Two Days of Speed Work per Week28:48Differentiating Speed Workouts in a 5K Program29:39Adapting Speed Workouts for Individual Needs30:07Key Workouts for Improving Anaerobic Capacity33:33Building Up to 5K Pace in Training36:45Timing of Peak Workouts in a 5K Program37:12Speed Workouts in the Week Leading to the Race39:20Race Preparation for Hilly Courses41:00Strategies for Finding and Maintaining Pace45:27Executing a Well-Planned Race Strategy49:09Considering Course Difficulty for PR Attempts50:10Listening to Your Body and Adjusting in the Race51:46Final Thoughts and One Piece of Advice for PRing in a 5K52:55Closing Remarks and Contact InformationAbout 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.Connect with Montana https://www.coachmontanadepasquale.comInstagram@coachmontanadepasqualeConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- 

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 Outline00:00Introduction to Hip Labral Tear05:16Understanding the Labrum07:17Causes and Risk Factors of Hip Labral Tear10:21Symptoms of Hip Labral Tear14:37Running with a Hip Labral Tear16:30Surgery for Hip Labral Tear18:01Outcomes of Surgery for Hip Labral Tear21:57Physical Therapy for Hip Labral Tear25:15Exercise Recommendations for Hip Labral Tear36:03Pain-Relieving and Provocative Movements40:56Returning to Running After a Hip Labral Tear45:58Advice for New Runners49:29Conclusion and Finding Dr. Sarah Louie10:00Common Hip Injuries in Runners20:00Prevention and Rehabilitation Strategies30:00Importance of Strength Training40:00Returning to Running After Injury50:00Conclusion and Contact InformationAbout SarahDr. 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 Connect with SarahEmpowHER Hip ProgramInstagram@Dr.Sarah_TheHipDocConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 00:00Introduction: The Complexity of Running Form10:46Can Perfect Running Form Prevent Injuries?14:34Improving Efficiency and Performance18:31Understanding Cadence and Optimal Step Rate29:08Debunking the Myth of Overpronation37:33The Complexity of Hip Drop46:15The Truth About Foot Strike47:34The Importance of Individualization50:43Considerations for Changing Footstrike51:30Understanding Overstriding52:57The Role of Variety in Running Shoes54:11Exploring Different Foot Strikes56:24Being Open-Minded and Avoiding Dogma57:45The Complexity of Running FormAbout 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 .Connect with JPWebsiteJP's YouTube ChannelFacebookJPthePTInstagram@jpgloria.dptConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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. Outline00:00Introduction to Allie Nolan and her book02:28The need for a book specifically for women06:01The importance of strength training and nutrition for women runners09:18The role of mindset in running10:14The power of mantras and positive self-talk16:39The body scan technique for tuning into the body20:36The importance of trusting your body and tuning out negative self-talk27:12The use of imagery in running47:05Using Imagery for Performance Enhancement50:50The Importance of Self-Compassion56:10The Role of Coaches in Promoting Self-Compassion58:20How to Connect with Ali NolanAli 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.Connect with Ali Websitehttps://www.alinolan.orgEmailanolan22786@gmail.comInstagram:@alialinolConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 Outline00:00Introduction to the Pose Method03:44Understanding the Pose Method05:46Breaking Down the Pose Method09:01The Three Elements of the Pose Method13:15The Role of Gravity in Running16:31Practicing the Pose Method22:48Cues for Proper Running Form25:52The Figure Four Shape of the Pose Method28:13Building Foot Strength with Barefoot Shoes35:13Implementing the Pose Method into Running43:47The Importance of Video Analysis46:44Treating Running with Intention and Skill47:43Recap and Misconceptions about the Pose Method48:39The Importance of Allowing Natural Landing49:32Debunking Misinformation and Improving Running Form50:23Don't Get Caught Up in the Shoe Game Hype51:19Coach Dex Moore's Offerings and Social Media52:21Special Discount for Listeners53:03Gratitude and ConclusionAbout DexCoach 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.Connect with DexCoach Dex's Pose Method course and analysis options Use code: RUNWITHKAT for 50% offInstagram@coachdex_757Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

 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.00:00Introduction and Background03:44Race Recap: Key West Island Marathon06:05Race Summary and Reflections10:08Lessons Learned and Future Plans26:48The Importance of Support and Mental Training31:17What Went Well and What Didn't Go Well37:33Future Goals and Races40:25Where to Find Caleb and Final Thoughts43:01Katherine's Success as a Coach43:32Katherine's Knowledge and Approach44:25Investing Time in Athletes44:53Availability for CoachingAbout KalebKaleb 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. Connect with KalebInstagram@Kaleb_HylandConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 Outline00:00Introduction and Background07:59What is Strength Training?09:02Common Mistakes in Strength Training15:46Benefits of Strength Training for Runners20:15Frequency of Strength Training25:52Difference Between Strength Training and Cross Training28:31Important Muscle Groups for Runners33:59Sets, Reps, and Rest Periods39:49Importance of Rest and Recovery41:39Advice for New Runners42:19Connect with Dr. Gabby Go05:00Training for a Marathon15:00Injury Prevention and Recovery25:00Nutrition and Hydration35:00Mental Preparation and Motivation43:00Acknowledging Coaches and SupportAbout GabyDr. 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! Connect with GabyGo Run Stronger WebsiteInstagram@dr.gabygoConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 hormonesHow does the menstrual cycle affect running performanceHow does being pregnant affect running performance in relation to VO2 maxWhat are some tips for a woman runner if she has her period on race dayDoes 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 fractureLouise 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 LouiseFree Nutrition Guide to ditch hormone symptoms, free injury prevention masterclass, blog & free 1:1 consults: Click Here! Podcast: Maximizing Fitness, Fat Loss & Running Through PerimenopauseInstagram: @breakingthroughwellnessConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netTo Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comApply For Run Coaching with Dr. Kat!click here to apply!Listen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 levelWhat 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 raceHow can runners build the mental tools to respond to a negative situation rather than just react?About KateKate 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, sheholds 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.Connect with KateKates booksGet Into The ZoneThe Athlete Within Fortitude Instagram@qpathleteConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 runningDom's story about the day he suffered a cardiac arrest Dom's perspective on health after having a heart attackDom's perspective on life after having a heart attackThe number 1 advice Dom gives others after almost dyingThe biggest life lesson Dom learned from his experienced Absolute health practices Dom recommends everyone to doAbout DomDom 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. Connect with DomClimb Mt KilimanjaroLearn more here! Instagram@dominicfuscoTik-tok@dominicfuscoPure Ambition PodcastSpotifyAppleYouTube Upspace AppConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netTo Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comApply For Run Coaching with Dr. Kat!click here to apply!Listen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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. Discount codes:MOBO boardCAMPBELLPT10VivobarefootCAMPBELLPT10CLICK HERE for a PDF of the list with a special BONUS GIFT idea that was not mentioned in the podcast. Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netTo Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comApply For Run Coaching with Dr. Kat!click here to apply!Listen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 discussWhat Derek would've changed about his training for the raceWhat Derek would've done differently on race dayWhat Derek believed went well when running the raceBreaking down the Philadelphia marathon courseDerek's opinions on where the tough test hills were in the courseDerek'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.Connect with DerekWebsitehttps://vtlzr.coEmailderek@vtlzr.coInstagram:@derekmorgen@teamvtlzrConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 discussDo 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. Connect with Stephanie Websitehttps://springpsychotherapyandwellness.com/EmailStephanierothgoldberg@gmail.comInstagram:@embodiedpsychotherapist Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music

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 discussWhat 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 injuryAbout KateDr. 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 KateLooking 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/illnessClick here to learn more!Emailkate@therunningdpt.comInstagram@the_running_dptConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 runningCarrie'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 resilienceCarrie's best and worst moments with runningCarrie's NYC marathon experience How Carrie was able to maintain a healthy mindset when recovering from a stress fracture1 piece of advice she would give to runnersTwenty-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.”She is a verified content creator across several social media channels including TikTok (3.9M followers; 119M likes), Instagram (950K followers), Snapchat (133K followers), YouTube (101K followers) and Pinterest (227K followers; 10M monthly views), with a combined monthly engagement of more than 100M. Carrie has collaborated with top fashion, beauty, and lifestyle brands including Netflix, HBO Max, Walt Disney World, Pixar, Instagram, Revolve, Wet n Wild, MAC Cosmetics, Roller Rabbit, VS PINK, Alice + Olivia, Chips Ahoy!, Dunkin' and more. She has been profiled in The Wall Street Journal, The Washington Post, Bloomberg, New York Daily News and others. 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

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 10The importance of mindset and happiness to sustain running long term The 4 key principles to perfect running formHow it led Golden to creating the Float Harness What a zero drop shoe isThe 4 components of a shoe that will keep your feet strongHow and why Golden created the Altra Running ShoeGolden 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. Float Harness Discount CodeKAT25Connect with GoldenEmailg@prgear.coWebsitehttps://www.PRGear.COInstagram@rungolden1Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 distanceHow 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. Connect with Jon Websitehttps://Runners-fix.comEmail for private coachingRunnersfixcoaching@gmail.comInstagram:@runnersfixcoachingConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 runningWhat I wish I knew before starting PT school My Favorite distance to runMy favorite running tech/gearHow 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 Connect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 workWho can benefit from speed workouts?What type of speed workouts are there?TempoIntervalFartlekHillRace paceHow to structure speed work into a run programWhen to run 2 speed workouts a weekIn 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 doConnect with Laura Email for private coachinglaurabarreca.dpt@gmail.com Link for NYC based running specific PThttps://www.nycustompt.com/Instagram:@laurabarrecaConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 InjuryRunner's Identity and Is It Healthy?Ways To Cope and Manage The Mental and Emotional Challenges That Come With InjuryVisualizationGoal settingListening to your bodyDr. 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/936737States Shelly is licensedCalifornia WashingtonOregonColoradoMontanaWyoming IdahoUtah Connect with Shelly Email for inquiries/ consultations with licensed medical health professionals/ guest presentationDrshellysheinbein@gmail.comWebsitehttps://www.psychologytoday.com/us/therapists/shelly-sheinbein-portland-or/936737Get Runningman Festival TicketsClick Here Use discount code: RUNWITHKAT100 for 100 dollars off any ticketConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netApply For Run Coaching with Dr. Kat!click here to apply!To Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comListen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music 

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 runningMatt's race history leading up to his most recent marathonMatt being diagnosed with minimal change diseaseMatt's story about BQ'ing his second marathon everThe importance of finding the joy within runningThe power of positivity in race performance BQ'ing running low mileageMatthew 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.Connect with MattWebsitehttps://beacons.ai/matthewzelayaTik-tokMatthewzelayaaInstagram:@Matt_zelayaConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.netTo Inquire About Physical Therapy with Dr. KatInstagram- @BlueIronPhysioWebsite- BlueIronPhysio.comApply For Run Coaching with Dr. Kat!click here to apply!Listen and Subscribe Apple PodcastSpotifyGoogle PlayIHeartRadioAmazon Music