Making Strides Podcast

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

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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 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: [email protected]

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