Rehab For Runners

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 her stay relaxed on the course, emphasizing the benefits of trusting the process without fixating on a specific time goal. Listen in as she reviews the good, the bad, and the "neutral," unpacking what worked and what didn’t. From dialing in her fueling strategy to adjusting her mindset, Dr. Lisa reveals the training and mindset changes that made a difference. As she looks ahead to the next season, tune in for insights on marathon recovery, setting new goals, and the value of enjoying every step of the journey. Links and Resources:  Runners Complete Program: Use this program to build strength and mobility so you can run stronger and prevent injuries Toe Spacers: Use code DRLISA10 for 10% off these toe separators that will help align your toes so you can use them more when running AG 1 Welcome Kit: Use this link to get free year supply of Vit D3 K2 and 10 travel packs. Ag1 is perfect for your gut health and to improve your energy levels Join the Complete Runners Club Waitlist and be the first to know when doors open so you can improve your performance and build strength with a personalized training plan and strength program for $39/month

Watch on youtube HERE Even 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 Sticks 1 Running Cue you can use at the end of your race to improve your form AG1 Welcome Kit

Click HERE for AG1 Welcome Kit with Bonuses Click HERE to sign up for the Marine Corps Marathon Shakeout Run When 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/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10771621/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400853/ https://onlinelibrary.wiley.com/doi/10.1080/17461391.2018.1450899

Sign up for Marine Corps Marathon shakeout run HERE Sign up for Newsletter HERE Welcome 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/acsm-msse/fulltext/2007/08000/effects_of_tapering_on_performance__a.19.aspx

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: 35993829 PMID: 33064799 If 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 Gym Subtle Art of Not Giving a F*ck Achieve Your Greatness The 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 Resources:My favorite gels that I am newly obsessed withRunners Complete ProgramFREE Plantar Fasciitis Guide Toe Spacers (code DRLISA10)NEW YT VIDEO- How To Run More Efficient

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/aerobic_high_intensity_intervals_improve_v_o2max.12.aspxhttps://journals.lww.com/acsm-msse/fulltext/2007/04000/aerobic_high_intensity_intervals_improve_v_o2max.12.aspxHoverRehab and Strength Programs

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 this episodeRunners Complete Programhttps://link.springer.com/article/10.1007/s00421-023-05412-zhttps://pdf.sciencedirectassets.com/282623/1-s2.0-S2095254623X00076/1-s2.0-S2095254623000339/main.pdf?https://feetures.com/pages/lifetime-guarantee

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 BarsRunners Complete ProgramResearch 1Research 1Youtube Video to strengthen the gluteus medius

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 heart rate range with this free videoBMI Calculator

Are you tired of waking up hungover? Or feeling like alcohol is effecting your career or life goals? Today we have Luc Zoratto, a life coach, marathoner, husband, and dad that talks us through his story to sobriety. His atypical path to sobriety didn't start as being a drunk or going to AA. Today, Luc has helped hundreds of people on their path to drinking less and becoming sober so they can perform to their highest level through group coaching, 1 on 1 coaching and his run club, Sober Striders.Follow Luc's journey: https://www.marathon2sobriety.ca/Follow Luc on IG: https://www.instagram.com/marathon2soFree Video Series: Setting Up Your Zone 2 Running

Was barefoot running a trend or is it actually something we should be progressing towards? Is the book Born to Run accurate in that barefoot running prevents injuries?In today's episode, Dr. Lisa explains what happens to a runner's gait when they switch from a shod running shoe to a barefoot shoe or barefoot. She answers questions like:What is the research behind barefoot running?When it is appropriate to run barefoot?What are the pros and cons of barefoot running?Should I progress towards running barefoot?Are we really "Born to Run"?Research and Links:Born to Run Book on AmazonRunners Complete Programhttps://www.nature.com/articles/s41598-021-83056https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6604239/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9741467/Buy Dr. Lisa a coffee

When it comes to your first race at a new distance, the A goal should be to finish, but for your second time around, your goals can become more specific.In today's episode, Dr. Lisa talks you through things she is doing different for her second marathon and why. She also mentions tips that you can start to implement for your first marathon and lessons she learned when training last year. For training plans, strength programs, and mobility routines, join the Complete Runners Club today- you will have access to 2 running physical therapists and a run coach so you can improve your performance this fall. Join hereFor more running tips and videos on youtube, click here.

Are you a runner who is diagnosed with a chronic illness or chronic pain? Join me as I interview Dr. Kate Bochnewetch- a physical therapist and run coach who is also living with a chronic illness. She shares her experience with her running journey while not knowing how she is going to feel when she wakes up.If you are looking for more resources, check out her instagram here:   the_running_dpt  And her website here: https://therunningdpt.com/

When do I start fueling? How often should I fuel? When should I take in electrolytes?If you have ever wondered these questions or feel like you are winging your fueling strategy, this episode is for you.Today on the pod we have Dietician, Run Coach, and Personal Trainer Emily Moore. Emily Moore, also known as the Dietician Runner on Instagram is a wealth of knowledge for endurance runners and leaves you with tips and advice you can use on your next run in this episode.We cover:Overview of the importance of fuelingHow fueling can improve your running performanceWhen you should start thinking about fueling during a long runExamples of pre/during and post run fuelDifference between fueling during a long run and a raceSpecifics of carbs, electrolytes, etc that you should take in during a long runAdvice for those who have never fueled beforeLinks:Find Emily on Instagram HEREWork with her HEREFREE Long Run Nutrition Guide HEREStrength and Mobility Program for Runners 

What mindset should we have for running even if we were competitive growing up? How can we enjoy running while staying competitive? What does our mindset have to do with our performance?These are all questions Dr. Leah Avery breaks down from her own experience as a former D1 swimmer. Dr. Avery is a Physical Therapist and Run Coach who is a strong believer in enjoying your running journey based on past experiences with toxicity in her mindset. Find Dr. Avery on Instagram at: Leah.Runs.DPTSchedule a free call to work with LeahFree Masterclass to improve your running form and avoid 3 common mistakes runners are making with their running form (May 22nd and May 23rd)

Have you ever thought your running form was off? Or tried to adjust it, but really didn't know where to start? In today's episode we are chatting about some running form techniques that you can apply to your running today. You might even want to run while listening to this episode! Unfortunately, there's a lot of overwhelm and misconceptions to improving your running form, so let's break down some of the main points that are backed by science together.Links:Free Masterclass Sign UpResearch Article 1Research Article 2Research Article 3Please rate and review the show if you enjoyed it! 

When we are breathing with our diaphragm, we are able to decrease the tension in our low back, pelvic floor, hip flexor and chest. Discover 360 breathing and the correct way to "belly breathe" in todays episode.This breathing technique will help you control your breathing and decrease your heart rate even on the hottest summer days.Youtube for 360 BreathingSet Up Zone 2 RunningComplete Runners Club WaitlistRunners Complete Program for full body strength and mobilityToe Spacers: 10% off with code DRLISA10