By AJ Cohen and Adam Schwerdt
5
77 ratings
The podcast currently has 29 episodes available.
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.
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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!
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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
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https://pubmed.ncbi.nlm.nih.gov/33057935/
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AJ's Iron Supplementation Regimen that was mentioned:
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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
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Adam's website at RunMental
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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
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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.
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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
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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
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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!
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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?
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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!
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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
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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
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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."
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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
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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
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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
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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
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Visuals/Charts
Bar graph of peak muscle forces while running
RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart
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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?!
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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?
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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
The podcast currently has 29 episodes available.