Making Strides Podcast

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

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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 [email protected]

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.

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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 [email protected]

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?

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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 [email protected]

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

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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 [email protected]

9:20 Ways to stay motivated with race cancellations

12:25 What's your "why?"

13:25 Navigating strength training with gyms closed/restricted

18:30 Frequency and duration of runs this year

23:00 Running alternatives

26:30 Final advice for running during COVID-19

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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 [email protected]

This is a Solo Strides Episode with Dr. AJ Cohen.

A DNF, or "Did not Finish" is the scarlet letter of the ultrarunning world. Many ultrarunners dread even thinking about the possibility of not finishing a race… Some people get sick to their stomach when thinking about a past DNF… They think that they failed. But I'm here to tell you that it shouldn't be that way. I want to share my DNF experience with you, give you my perspective on it, and see if there might be a better way we can think about a DNF…

Read this podcast in blog form, here.

AJ's website at Up and Running Physical Therapy

AJ's Instagram

Up and Running PT facebook page

Email us with any questions or requests at [email protected]