Making Strides Podcast

In this episode of the Making Strides Podcast, AJ chats with Lisa Zagorski, PT, DPT, OCS to talk about "Things PTs Need to Stop Telling Patients". Here are some of the things we talked about: You need to STOP doing XYZ activity. (without offering or trying modifications first) Your XYZ hurts because your XYZ is weak. Your XYZ hurts because your XYZ [enter biomechanical reason]. You need to do some complicated warm-up or muscle activation. XYZ exercise is inherently bad for you. Eccentrics only for tendinopathy. Modalities/passive treatments in general. Dry needling fixes things. Forgetting to prescribe intensity to patient's exercises. —— Pick a time for a discovery call at Up and Running PT Up and Running PT's website Up and Running PT's Instagram Up and Running PT's facebook page

In this episode of the Making Strides Podcast, AJ and Adam sit down with registered dietician, Katie Kissane to talk about iron for endurance athletes. Check it out! —— 5:00 Katie’s story and journey into dietetics 12:00 Supplementing without prior testing 14:30 AJ’s story of being anemic 15:30 Sex difference with anemia and definitions 19:45 AJ’s crazy supplement protocol 26:00 Inhibitors of absorption 30:15 What Iron does 37:00 Labs for athletes vs general population 41:15 Time frame for improvement and frequency of testing 46:00 Different forms and sources of iron —— https://pubmed.ncbi.nlm.nih.gov/33057935/ —— AJ's Iron Supplementation Regimen that was mentioned: Ferrous Sulfate Elixir, immediately after morning runs as much as possible for optimal hepcidin timing, 1/2tsp (22mg iron) Two [pure encapsulation] capsules (15mg iron EACH) right before bed LP299V probiotic supplement (Jarrow, 10B CFU) also right before bed —— Quotes:   “To just arbitrarily, without lab testing, supplement iron is a concern. It is toxic when consumed in too large of quantities.” -Katie   “Everyone is very individual. Not everyone responds the same with iron supplementation. Sometimes it take connecting with a professional and investigate to solve things.” -AJ   “Optimally, I like to see ferritin at 50-150 in athletes.” -Katie   “Try not to take your supplement within a 1-2hrs of coffee/tea” -Katie   “It looks good [iron] when compared to the general population, but the endurance athlete may have different values that we want to strive for which is an important distinction.” -Adam —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam answer some questions submitted by listeners and a few gathered from social media. Topics include strength work for runners and rehab, priorities, cramping, and getting faster. Check it out! 3:00 Strength training for the upper body 10:25 Patellofemoral pain exercise selection 18:45 What would you do if life granted you an extra hour per week? 22:20 What to do about cramping? 25: 50 How to get faster running. 33:15 Longest run we have done and highest elevation we’ve done —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam talk to Jenna Moore, RD, CSSD about a number of hot topics in the nutrition/fueling world for endurance athletes.  —— 6:00 What is fasting? 8:45 Breaking down Jenna’s 30day fast  12:15 Sugar dependencies and cravings 15:00 Supporting tissue growth with nutrition 18:30 Fats for energy 26:45 Rock climbing nutrition 32:15 Time it takes for nutrient utilization 42:00 Keto talk 46:45 Menstrual cycles in fasting 51:40 Total caloric intake daily vs weekly 55:00 When might you consider fasting 58:00 Approaching fasting methodically through a skilled dietician —— Quotes: "With athletes, what is not considered is how much faster their metabolism is compared to someone who doesn’t exercise…someone who has exercised, has a metabolism running much slower." -Jenna "More snacks!" -AJ "With all the athletes I have worked with, maybe 5-10%  are meeting their carbohydrate needs." -Jenna "Even in ultra endurance athletes who are highly conditioned to tolerate protein as an energy source, you are really only getting 6-12% from calories from protein itself…Where you are getting your energy truly is from carbs and fats." "You really have to prepare your gut for that much carb [90g/hr]." "A true clinician is at most an emphasizer of what the client already knows to be true for themselves. When you can remove your biases and say, “This isn’t the way I would do this, but I support you in this.” What you really find is something that is sustaining lifelong for them." -Jenna —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam talk about another common question they get asked. When and how do you return to training post-race? They close out the episode by discussing the ever-important question of how long should your long run be leading into a race. Specifically, one of Adam’s coaching clients is used as an example as they are approaching a 60k race. Enjoy! --- 4:00 Returning to training post race  13:00 Return to run timeframes for marathon-ultra 19:50 Return to run time frames for 1/2 marathon and below 24:30 How long does the long run need to be? --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam talk have a great conversation with a number of great takeaways to help you while injured and facilitate better training for performance. Adam recently fractured his ankle so that was discussed as well as the rehab to follow with several considerations that are often missed by health care professionals. They close out the episode by talking about programming in minutes vs miles and utilizing heart rate. Enjoy! ___ 2:00 Adam’s ankle fracture 11:30 Rehab with fractures while immobilized 12:20 Stress fracture vs avulsion fracture rehab 14:30 Exercise considerations/options 16:25 Effects of immobilization and future injury risk 17:30 AJ’s case example…beware of doing nothing 19:30 rehab post fracture 22:45 Where Adam plans on starting activity  24:30 Fueling while injured 29:05 It’s an important conversation to have 31:30 Training in minutes vs miles 45:15 Heart rate training —— Quotes:   "Having someone in your corner to talk through this stuff becomes very important to understand other moving parts. A lot of PT’s, if not focused on running/endurance populations may miss the fueling component or miss that this is affecting you bigger than just the physical limitations. Maybe there are some psychosocial factors that may require you to get in touch with a counselor and talk about this to develop a new perspective around your situation." -Adam "Always ask why and challenge your PT in a friendly way." -AJ "It’s about getting the adequate stimulus for the adequate duration." -AJ "Time at effort gives us a really good idea of how long and how hard we went." -AJ "The self-honesty is everything." -Adam

In this episode of the Making Strides Podcast AJ and Adam talk to Brad Wells. He studied atmospheric science at CSU and works in meteorology. Naturally, they discussed all things weather so that you can best know what is coming your way and prepare. Also discussed, are the infamous inversions and how accurate our watches are at measuring altitude and incoming storms. 8:00 Accuracy of extended forecasts 11:30 The best places to find forecasts 19:20 Specifics to look at so you can prepare 27:15 Can we predict inversions? 33:00 When to be concerned with incoming weather 36:30 Rapid fire questions…well we tried —— Quotes: "5 days can give you a fairly accurate picture of what may happen, but beyond that a you are looking at a very broad brush stroke. It really depends on the season as well." "Shoulder seasons, spring and fall, get pretty difficult [to predict] beyond 4-6 days." "Basically all weather apps are using the same forecast data…If you are looking at your iPhone weather app, it is likely putting out one model with no human skill involved and giving you info based on your latitude and longitude. This is accurate…but I do still believe there is a true human element to forecasting." "Tailor what you are looking for based on what bugs you when you run or what you need to train for." "Over the past few years, one thing that gets unnoticed is air quality…Running in high Ozone can be pretty bad for your lungs. Try to run when those air quality issues are minimized, like in the morning." "A big rule of thumb when above treeline, I like to have been summited and on my way back down around noon." "I love having weather play an integral role in that [trail running]. Running through a blizzard on trails I have run a million times feels completely different even if I am a mile from my house I feel like I am in the middle of nowhere. It's one of those things where if you do it safely and embrace the weather you’re experiencing on your run and can make it part of why you like it." --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast AJ and Adam close out their series on strength training for runners by answering questions fielded from their listeners. Questions revolve around: -Our thoughts on rest -Soleus injury rehab -Upper body training for runners -Combining intervals and strength work -"Mountain Legs" routine -Blood flow restriction training —— 2:45 Implementing ST while prioritizing rest 7:00 Exercises for soleus injuries 12:20 Benefits of upper body training  17:15 Combining Running intervals and strength work 22:20 Mountain legs routine 27:45 Utilizing blood flow restriction training --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast AJ and Adam sit down to discuss programming considerations revolving around strength training (ST) for runners. This is part 2 of a multi-episode series in an attempt to keep them in smaller bite-sized pieces so you can begin taking action after each episode for better, stronger running. In this episode they discuss… -ST in-season vs off-season -Where in your week to ST -Our favorite and least favorite exercises -Exercises for the most important muscle groups -Core work as it relates to running --- 3:40 When to Strength train 8:30 How might ST change in off vs in season 15:50 Frequency of ST 18:30 splitting your week 21:40 Limited equipment? 26:15 Layering strength into your week 33:45 Favorite and least favorite exercise 43:00 The big 3 48:20 Soleus emphasis 52:57 Hitting the quad 55:20 Exercises for the hip 57:30 Isolation vs compound movements 61:10 Core work and running --- Visuals/Charts Bar graph of peak muscle forces while running RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam sit down to begin a discussion revolving around strength training for runners. This will be part of a multi-episode series in an attempt to keep them in smaller bite-sized pieces. This way you can begin taking action after each episode for better, stronger running. In this episode, they discuss: - what is and isn't "strength training" - variables to manipulate for continued progress - how strong you need to be - the benefits of strength training for runners. You’ll want to listen to the full episode as they finish with a banger by answering the question: Does strength training actually reduce injury risk?! --- 3:30 Terms used to refer to strength training 7:00  What are do we stress with strength training? 9:20 How do we define strength training? 15:40 Why do some things not qualify as strength training? 17:15 What variables can we manipulate? 20:40 How strong do you need to be? 25:00 Trifecta of muscles to prioritize 27:45 Benefits of strength training 28:45 Will you get bulky from strength training? 31:00 Does strength training reduce injury risk? --- Visuals/Charts Bar graph of peak muscle forces while running RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode of the Making Strides Podcast AJ and Adam sit down with Nick Clark to discuss developing a lifelong relationship with running. Nick has been at the top of the game in the ultra world, runs the Gnar Runners (race organization in the northern Colorado area), and has been running consistently for decades. He brings a wealth of knowledge and perspective with his history and involvement in the running community. He also has a son who is very much into running, so we get to talk about his development now that Nick is on the other side of things to help foster a lifelong love of the sport. 4:00 Nick's entry into running 5:40 AJ’s relates and compares his entry into running 8:15 Adam’s entry to running and setting up for success long term 13:20 Post competitive athletics burnout 15:45 Motivating factors for Nick over the years 22:00 Nick’s motivation to transition to trail & ultra running 23:40 Nick’s injuries over the years…or lack thereof 28:25 Nick’s influence on his son's running journey 31:20 Youth in sports for longevity 35:00 Key components to lifelong running  Nick's Race Directing Company, Gnar Runners Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

0:42 What is the pelvic floor and pelvic PT? 6:40 What would indicate a need for pelvic PT 11:45 Emily's soap box on Kegels 18:20 Leaking during races. Ok? 25:00 The internal exam 31:40 Fitness and missed periods 36:00 Birth control   In episode 17 of the MSP AJ and Adam are joined by Adam's wife, Emily Schwerdt. She is a pelvic PT at Ascend Physical Therapy in Colorado Springs, CO. This episode touches on very important topics related to women's health that are often pushed under the rug and normalized. Yet many are often very treatable. Emily explains what pelvic PT is and what some indications that it may help you. Also discussed are kegels, leaking and urine issues during races, missed periods, and several other critical topics to the health and well being of the female runner. Enjoy!   IG: @emrunnerdpt Email: eschwerdtdpt@gmail.com Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

This is a Solo Strides episode with Dr. AJ Cohen, talking about the reasons and motivations for running trail and ultra adventures and races. "Tired, dehydrated, nauseous, feet hurt, legs hurt, fall down, get back up, bleeding, blurry vision. These are the things we feel as mountain-ultra runners shortly after every time we tie our laces and slip out onto those serene trails. What drives us to suffer at that intensity, go home, recover, and then crave it again the next morning?..." From AJ: "I originally wrote this blog 7 years ago, but most of it is still true to this day. The only major thing different is that I have so many more running role models than I used to... including many women as well. I hope this blog resonates with all you listeners!" Link to the original blog. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode, AJ and Adam are joined by PT and coach Danielle Kroot. She is the owner of Starting Line Run Studio which is Maine's first run studio! Nearing the end of her own pregnancy, she’s been largely underwhelmed by the information out there about returning to running postpartum so she partnered with a postpartum exercise specialist to create a program and fill the void to help women get back to running postpartum. AJ and Adam sit down with Danielle to talk about her journey, the program, and various issues/considerations related to women returning to running who are postpartum.  6:30 The postpartum landscape  11:15 Where to start 15:10 Why wait to run 17:20 When and why to seek out a pelvic PT 25:30 Special considerations for a prolonged recovery 28:45 Restoring pelvic floor and the infamous kegel exercise 34:30 Breastfeeding and energy availability  38:30 How to know if you're at risk for any postpartum related issues 44:40 Strength training postpartum 47:25 Moms run stronger program Moms Run Stronger Program 10% discount for Moms Run Stronger program: MAKINGSTRIDES10 Danielle's IG: @runfitdoc AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page

This is a Solo Strides episode with Dr. Adam Schwerdt. Adam sits down to talk about a key component in training for the runner or any athlete for that matter. To make training work optimally for you, you have to work hard and push the body. However, there is another component that may be even more important. Self-honesty! Being self-honest with yourself engenders long term health, continued performance gains, and makes training more sustainable. Let's talk about it!

In episode 13 of the MSP AJ and Adam are joined by PT and coach Stephanie Mundt. She is the owner of Volante Physical Therapy and Performance in Scottsdale, Az. Steph has been putting out a great series of Instagram posts surrounding various things runners are told that are not only often wrong, but harmful to the future of these runners. It’s a great conversation so buckle up because this one has some heavy hitters!   6:30 "Strength training will prevent injuries" 12:15 "Your knees hurt because your hips are weak" 17:40 "It’s coming from your hips" (weak glutes, rotated, q-angle, etc) 23:00 "Engage your glutes" 28: "Just run through it" 32:20 "You’re not stretching enough" 37:34 "You run too much" 41:00 "Running on pavement is bad for you" 45:20 Closing thoughts --- Steph's website at Volante PT Steph's Instagram Volante PT facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

Today we answered listener questions surrounding the topics of: Speedwork building up for and leading up to trail and ultra races. Knowing how fast to run during training. How to maintain fitness during the winter without training as much as you may have during the rest of the year. --- Record your own question to be featured on the podcast at this link. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

This is a Solo Strides episode with Dr. AJ Cohen, talking about accountability as a runner and what it means to toe the line between pushing your potential and getting injured. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode of The Making Strides Podcast AJ and Adam interview sports scientist and endurance coach Ty Mangum about high-intensity training. Most runners know what it is like to run hard whether it be in a workout or race, but most runners don't know how hard they should/can go or how often. What if you're a beginner rather than a seasoned runner? How might that change your approach to high intensities? What if you're on the track or in the mountains for an ultra? Each relies on different adaptations and therefore requires unique aspects of "training at intensity". Ty expands on some of the differences and how you might go about addressing them. Whether you are a coach, runner, or both this is for you if you want to understand training the aerobic more efficiently! 3:00 Defining the concept of "training" 4:00 "High-Intensity" defined 7:10 How to know how hard you’re going 9:15 Finding your max HR 12:00 Age predicted HR max 14:45 Terrain for Max HR test 15:50 Specificity of training 19:45 Different levels of fitness have different needs 23:00 "Time at intensity", how much do we need? 30:00 Execution of an interval session 35:10 Duration of intervals 43:10 "Sub-threshold" work 49:10 Running economy 57:45 Interval ladders 63:20 Progression of workouts 67:55 Layering in intensity 69:20 Who’s best at holding 90% of HRmax? 72:25 What’s your VO2 max? 74:20 Preference... running or cycling? --- Ty's website Ty's Instagram handle AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

In this episode of the Making Strides Podcast AJ and Adam discuss the various differences around trail vs road shoes. When should you make the investment to get trail shoes? Do you always need them for the trail? What makes a trail shoe a trail shoe? All of these and more are answered. Additionally, they discuss some unusual things some do with their running shoes and other helpful tips around the topic of running shoes. If you have been wondering about what type of shoes to get, this episode is a must to listen to.    3:00 The main differences between trail and road shoes  6:30 The outsole 8:45 The midsole 10:20 The weight of a shoe 15:15 The upper 19:40 Crazy things some do to their shoes 23:00 Underrated feature of trail shoes 25:30 Overrated feature of shoes in general 26:30 When is it time to retire your shoes 32:45 Should you get trail-specific shoes to run on trails 39:10 Trail vs road shoe fit --- AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com