Running a marathon pushes your body to its limits, leaving behind muscle damage, inflammation, and temporary immune system suppression. In this episode, we will chat through what happens to your body post race according to the research including changes in with cardiac biomarkers, hormones, and the "post marathon flu". Links and Resources:FREE 7 Day Trial to the Complete Runners ClubHip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low b...
In this episode, we’re diving into everything you need to know about training your dog to become the perfect running companion! Running with your dog can be a great way to bond and keep your pup active, but it’s essential to introduce running safely and gradually. We cover the best steps to get started, from the basics of leash training to understanding your dog’s needs on the go. Whether you’re a new dog owner or looking to refine your dog’s running skills, tune in for practical tips to...
In this episode, we're diving into common mistakes runners make when trying to strengthen their glutes and why simply doing glute exercises may not be enough for you to see a difference in your performance and injury prevention. Here’s what we’ll cover:The 3 mistakes I see runners make and how to fix themWhy you hip stiffness may need more than hip mobility exercisesThe link between the big toe and the glutes and how stabilizing your foot can lead to more glute activationThe components of a s...
In this episode of Rehab for Runners, Dr. Lisa shares her experience running the Marine Corps Marathon (MCM), where she conquered rolling hills, cold weather, and pre-race jitters to cross the finish line stronger than ever. Join her as she reflects on her race goals, training improvements, and a huge personal record (PR) moment. Dr. Lisa breaks down her approach to pacing, fueling, and, most importantly, enjoying the journey of each mile. She discusses the mental shift that helped he...
Watch on youtube HEREEven though my first marathon went well, there are certain things that I would change now that I have had a chance to reflect and prepare for my next race. Today we are going to chat through 5 tips that can make your first marathon experience just a little bit better!Links and Resources:Salt Sticks1 Running Cue you can use at the end of your race to improve your formAG1 Welcome Kit
Click HERE for AG1 Welcome Kit with BonusesClick HERE to sign up for the Marine Corps Marathon Shakeout RunWhen it comes to conquering your next marathon, your pacing strategy should be top of the list if you want to improve your overall performance. In this episode, we talk through if you should really be aiming for negative splits and what the research says.Research Links:https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2019.00011/fullhttps://www....
Sign up for Marine Corps Marathon shakeout run HERESign up for Newsletter HEREWelcome to taper!! The easiest part of training they said...wrong. Just because the mileage decreases doesnt mean our schedule should fall apart and we can let loose the weeks leading up to the race.Today we go over tapering do's and don'ts so you can improve your performance.Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/https://pubmed.ncbi.nlm.nih.gov/34651125/https://journals.lww.com...
It seems like every week there's a new shoe on the market, but are shoe companies lying to us about what the shoe can actually do?In today's episode, we dive into the research behind your running shoe and how it impacts your injuries. We will also talk through what you should look for in a shoe when you go to a running store.Research and Links:Sign up for the weekly newsletter here!PMID: 35993829PMID: 33064799If you enjoyed this episode, rate and review it below!
They say running is 80-90% mental, but how do we actually work on our mindset. If you have a marathon coming up, this is a can't miss episode that will help you improve your performance.Resources and Links:1. Glutes to the Max: FREE 3 Day Glute Activation Challenge 2. Sign up for the weekly newsletter here!2. Books:Mind GymSubtle Art of Not Giving a F*ckAchieve Your GreatnessThe Gap and the Gain
Is there ever a right time to pull out of a race? Technically no, but there are times when it might be the best option. Join Dr. Lisa as she walks you through some a tough topic and how you know when it's time to pull back from training.To join the Complete Runners Club, click hereTo message Dr. Lisa on instagram, click hereFor rehab programs, click here
Are you white knuckling your running goals? Or maybe you are finding yourself either way up in the clouds that you hit a certain goal or way down in the dumps if you didn't hit a certain pace? Join me on this quick episode so you can start to teach yourself how to detach from your running goals. This is an important concept so you can take back your power that you have given away and keep running fun.If you enjoyed this episode, be sure to rate and review it. Links and Resou...
Are you white knuckling your running goals? Or maybe you are finding yourself either way up in the clouds that you hit a certain goal or way down in the dumps if you didn't hit a certain pace? Join me on this quick episode so you can start to teach yourself how to detach from your running goals. This is an important concept so you can take back your power that you have given away and keep running fun.If you enjoyed this episode, be sure to rate and review it. Links and Resources:My ...
Maybe you've heard of VO2 max, but what does your VO2 max say about your running? And is your watch's VO2 max reading accurate?In today's episode we go over:What is your VO2 Max and should you pay attention to itWhat does your VO2 max number say about your running and what is the average VO2 maxWorkouts you can do to improve your VO2 maxResearch and Links:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9286863/pdf/10-1055-a-1686-9068.pdfhttps://journals.lww.com/acsm-msse/fulltext/2007/04...
Maybe you've heard of VO2 max, but what does your VO2 max say about your running? And is your watch's VO2 max reading accurate?In today's episode we go over:What is your VO2 Max and should you pay attention to itWhat does your VO2 max number say about your running and what is the average VO2 maxWorkouts you can do to improve your VO2 maxResearch and Links:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9286863/pdf/10-1055-a-1686-9068.pdfhttps://journals.lww.com/acsm-msse/fulltext/2007/04000/aero...
If you are experiencing knee discomfort or instability when running downhill or going down the stairs, you may need to strengthen your quads. Your glutes are also important, but your eccentric quad strength plays a big role in knee stability, especially when going down a decline.In this episode, we will walk through why it's important to address your eccentric quad strength, ways to do so, and how you can modify your workouts if you are injured.Research and Links:Youtube Video that go...
If you are experiencing knee discomfort or instability when running downhill or going down the stairs, you may need to strengthen your quads. Your glutes are also important, but your eccentric quad strength plays a big role in knee stability, especially when going down a decline.In this episode, we will walk through why it's important to address your eccentric quad strength, ways to do so, and how you can modify your workouts if you are injured.Research and Links:Youtube Video that goes with ...
The gluteus medius has multiple actions- hip abduction, hip internal rotation, hip external rotation, and single leg stability to prevent hip drop. Most runners have heard of the gluteus medius because social media told them to strengthen it or they have learned about it in previous PT. The gluteus medius is an important muscle to run stronger and stabilize the hip and knee, but does it prevent injuries? Specifically if we strengthen into hip abduction?Research and Links:Barebell Prot...
The gluteus medius has multiple actions- hip abduction, hip internal rotation, hip external rotation, and single leg stability to prevent hip drop. Most runners have heard of the gluteus medius because social media told them to strengthen it or they have learned about it in previous PT. The gluteus medius is an important muscle to run stronger and stabilize the hip and knee, but does it prevent injuries? Specifically if we strengthen into hip abduction?Research and Links:Barebell Protein Bars...
Have you ever wondered if your weight affects your knee pain or is even causing your knee pain?In today's solo episode, we dive into the research that compares runners BMI and determined if that is affecting their knee injuries and recovery. We also compare the injury location for one with a higher BMI and why BMI might not be the best way to determine if someone is overweight or obese.Links and Resources:Research ArticleJogology Socks (I have medium cushion)Zone 2 Freebie: Set up you...
Have you ever wondered if your weight affects your knee pain or is even causing your knee pain?In today's solo episode, we dive into the research that compares runners BMI and determined if that is affecting their knee injuries and recovery. We also compare the injury location for one with a higher BMI and why BMI might not be the best way to determine if someone is overweight or obese.Links and Resources:Research ArticleJogology Socks (I have medium cushion)Zone 2 Freebie: Set up your zone 2...