Ready to Run

Ready to Run

By Ready to RunSportsRunning
Download on the App Store

Ready to Run episodes

  • Episode 10 (The Down Week): Lateral Hip Pain

    What we talked about:

    1:10- Example case of lateral hip pain

    2:30- Diagnosis of lateral hip pain

    7:50- Differential diagnoses

    12:00- Exercises for rehabbing lateral hip pain

    13:30- Management of pain

    19:45- Treatments


    References:

    -Bird PA, Oakley SP, Shnier R, Kirkham BW. Prospective evaluation of magnetic resonance imaging and physical examination findings in patients with greater trochanteric pain syndrome. Arthritis Rheum. 2001 Sep;44(9):2138-45.

    -Tortolani PJ, Carbone JJ, Quartararo LG. Greater trochanteric pain syndrome in patients referred to orthopedic spine specialists. Spine J. 2002 Jul-Aug;2(4):251-4.

    -Mellor R, Bennell K, Grimaldi A, Nicolson P, Kasza J, Hodges P, et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomized clinical trial. BMJ 2018; 361:k1662.

    -Khan KM, Cook JL, Taunton JE, Bonar F. Overuse tendinosis, not tendinitis part 1: a new paradigm for a difficult clinical problem. Phys Sportsmed. 2000 May;28(5):38-48.

    -Fitzpatrick J, Bulsara MK, O'Donnell J, McCrory PR, Zheng MH. The Effectiveness of Platelet-Rich Plasma Injections in Gluteal Tendinopathy: A Randomized, Double-Blind Controlled Trial Comparing a Single Platelet-Rich Plasma Injection With a Single Corticosteroid Injection. Am J Sports Med. 2018 Mar;46(4):933-939.

    24 min
  • Episode 9: Kelsey Pontius, RD - Nutrition Strategies for the Injured Athlete

    Meteor Nutrition arose after lifelong athlete, Kelsey Pontius RD, LDN wished to pursue her passion for the impact of nutrition on the human body in motion.

    Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner who has since qualified for the 2020 and 2024 US Marathon Olympic Trials. Through several instances of her athletic background, she felt the ebbs and flows with nutrition on performance.  She knew she was destined to help other athletes benefit from the implementation of optimal nutrition.

    Aside from working with ambitious athletes with a specialist in sports dietetics, Kelsey has worked in the clinical arena with a multitude of different medical complexities through her experiences in working in acute care and one the country's largest spinal cord and brain injury rehabilitation centers, Brooks Rehabilitation.

    She currently is a consulting dietitian with four division 1 NCAA programs and works 1:1 with athletes in a private practice setting.  Her current interests in the field include preparing for endurance racing, optimizing gut health, nutrition to support injury healing, and accomplishing hormonal balance through proper nutrition.

    In this episode, we discuss the importance of diet in injury healing. Whether you're dealing with a bone stress injury or chronic tendon injury, we’ll discuss how to approach your nutrition strategy to help optimize your road back to recovery. We’ll take a look at some commonly asked questions starting with what labs may be important in your initial injury assessment followed by a discussion of what foods promote and reduce inflammation, the role of protein in recovery, and what the evidence shows regarding things like collagen supplementation. We hope you can take away some helpful tips with today’s discussion on Kelsey’s evidence-based approach to nutrition strategies for overcoming injury. You’ll want to fuel up for this one as we get ready to run with registered dietitian and 2x Olympic marathon trials qualifier - Kelsey Pontius!


    What we talked about:

    3:50- Introduction to Kelsey

    5:10- Importance of diet in injury healing

    14:45- Role of protein for injury recovery

    18:05- Approach to carbs and fats

    22:20- The difference between a registered dietitian and a sports nutrition specialist

    24:45- What an initial assessment looks like with a dietitian

    29:15- Lab work to focus on as a runner and post injury

    38:25- Timeline for improvements in biomarkers

    41:05- Knowing when someone is ready to train based on biomarkers

    44:15- Collagen and its role in tissue repair and tendon loading

    51:10- What to look for to know a supplement is certified

    53:35- Intra long run fueling

    1:04:30- Key takeaways about optimizing nutrition as an athlete recovering from injury


    Show notes:

    www.meteornutrition.com

    Instagram: @sportsdietitiankelsey

    1 hr 8 min
  • Episode 8: Alicia Monson - US Cross Country champion and Olympic and World Championships 10km runner

    Alicia Monson is an American long distance runner (5,000m and 10,000m) originally from Amery, WI. She attended the University of Wisconsin where she had honors including Big 10 track athlete of the year and 5,000m indoor NCAA title in 2019. After earning her degree in Dietetics, Alicia turned pro and joined the On Athletics Club in Boulder, Colorado. In her first year as a pro runner, she earned a spot in the 10,000m at the 2020 Tokyo Olympic games.

    2022 has been a breakout year for Alicia. In January, she won the US Cross Country title. She carried that momentum into a phenomenal indoor and outdoor season that culminated in a 2nd place finish at the 2022 US 10,000m championships at the Prefontaine Classic to secure a spot on Team USA for the World Athletics Championships in Eugene, Oregon. Alicia has had some amazing performances in the Diamond Leagues, including a 5,000m PB of 14:31 in Oslo, which ranks her 3rd all time for US women. We’ll discuss some of the important aspects of her mental and physical preparation and how she maintains consistency at high levels of training. Let’s get ready to run with Olympic long distance runner - Alicia Monson!

    What we talked about:

    2:40- Introduction to Alicia Monson

    8:45- Alicia’s mentality when racing

    11:25- Managing efforts on different days of training

    13:30- Signals to look for to determine when you are overtraining

    16:40- Her race at the Olympic Trials and preparations for the heat at the Tokyo Olympics

    23:00- Recapping her 2022 season

    26:30- Training in St. Moritz

    29:55- Altitude training

    35:05- Priorities for recovery

    40:15- Her race at the World Championships in Eugene

    Show Notes:

    Alicia on Instagram

    44 min
  • Episode 7: Sage Hurta - Transition from Collegiate to Professional Running
    In today’s episode of the Ready to Run podcast, we’ll meet with American professional middle distance runner - Sage Hurta. Sage was born in Buffalo, NY and was a 3-time New York State cross country champion. She attended the University of Colorado in Boulder where she was a 4-time All-American in cross country, PAC-12 800m champion, and 2021 NCAA champion in the mile. She currently lives in Boulder, CO and trains with one of the most exciting teams in professional running - On Athletics Club.
    We’ll discuss her transition from collegiate to professional running, mentorship in sport, and how she overcame a series of bone stress injuries in college.
    Since turning pro last year she has had some breakout performances including breaking 2 min for the first time in 800m at The Penn Relays in April. She has continued her momentum of running under 2:00 min in the 800m at the Prefontaine Classic (1:59:59), 800m USATF Championships (1:58:30 in semi-finals, 1:59:43 in finals), and Diamond League Stockholm.
    This episode dives deep into the factors that have influenced her growth and success in the sport. Let’s get ready to run with OAC middle distance runner - Sage Hurta!
    What we talked about: 
    2:25- Introduction to Sage
    3:10- Transition from collegiate running to professional running
    15:00- Mentorship in sport
    22:00- BSI discussion
    27:05- Discovering and treating the underlying issues that lead to BSI
    31:45- Factors in comeback from previous injuries
    45:45- Recent and upcoming races
    Show notes:
    Sage on Instagram
    On Athletics Club
    50 min
  • Episode 6: Chris Lee - Strength Training for Runners

    In today’s episode, we’ll meet with Boulder-based strength and conditioning specialist – Chris Lee. Chris is an NSCA-certified strength and conditioning specialist, collegiate swimmer, and former professional triathlete. He is also a former head coach for the University of Colorado- Boulder swim team. Chris has also worked with the likes of Olympic team relay silver medalist Morgan Pearson, Drew Hunter, and Laura Thweatt.

    We will discuss the benefits of strength training and how endurance athletes can incorporate programs into their schedule. We’ll also go into some of the considerations for special populations including youth athletes. Along those lines, we will also dive into current literature regarding injury rates and effects on performance for athletes who specialize in sport at an early age. Lastly, Chris will share his thoughts on the next big thing in strength and conditioning. We have a lot to dissect during this episode so let’s get ready to run with strength and conditioning specialist, Chris Lee.

    What we talked about:

    3:00- Background from athlete to strength coach

    5:55- Principles of strength training for runners

    9:15- Benefits of strength training

    15:15- Initial assessment - "global -> local -> global" approach

    19:00- Fitting strength training into your schedule

    24:30- In-season and off-season lifting to maximize adaptations

    27:05- Rate of force development

    29:25- Return to sport continuum

    35:25- Periodization

    38:05- Plyometric training

    42:50- Approach to strength training for youth athletes

    45:15- Early sport specialization

    52:00- Future trends in strength training

    Show Notes:

    • www.kinesisintegrated.com
    • Instagram - @kinesisintegrated

      • References:

      • Myer GD, Jayanthi N, Difiori JP, et al. Sport Specialization, Part I: Does Early Sports Specialization Increase Negative Outcomes and Reduce the Opportunity for Success in Young Athletes? Sports Health. 2015;7(5):437-442.
      • Myer GD, Jayanthi N, DiFiori JP, et al. Sports Specialization, Part II: Alternative Solutions to Early Sport Specialization in Youth Athletes. Sports Health. 2016;8(1):65-73.
      • LaPrade RF, Agel J, Baker J, Brenner JS, Cordasco FA, Côté J, Engebretsen L, Feeley BT, Gould D, Hainline B, Hewett T, Jayanthi N, Kocher MS, Myer GD, Nissen CW, Philippon MJ, Provencher MT. AOSSM Early Sport Specialization Consensus Statement. Orthop J Sports Med. 2016 Apr 28;4(4)
        • 1 hr 4 min
      • Episode 5 (The Down Week): Proximal hamstring tendon injuries
        Welcome to the Down Week segment of the Ready to Run Podcast! These episodes will be shorter than our standard interviews with guests and will be packed with clinical information on some of the most common and challenging cases we see as clinicians. We will be providing listeners a lens into how we use the most current evidence based medicine to help athletes navigate injury in our practice. There will be some parts of the conversation that get more technical but we will try to break it down so that you can take home some practical tips whether you are a clinician working with runners or an athlete wanting to know what options are available and what questions to ask. 
        We hope that these episodes will serve as a resource of information to help you get ready to run!
        What we talked about:
        3:35- Initial assessment and exam
        7:40- When is imaging helpful? Advantages and limitations of different imaging modalities? What are we looking for? How do we interpret abnormal findings?
        17:25- Considerations for the differential diagnosis - including ischiofemoral impingement, nerve entrapment, lumbar radiculopathy, intra-articular hip pathology
        21:10- Tips for reducing sitting pain
        24:45- Setting expectations for return to running
        28:35- Hamstring rehabilitation - when and how to progress
        34:35- Determining readiness to return to running - including graded exposure to speed work, uphill training, and long runs
        37:00- Pain-threshold monitoring and assessing load tolerance
        42:50- Treatment options for recalcitrant tendinopathy
        References
        Goom TS, Malliaras P, Reiman MP, Purdam CR. Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management. J Orthop Sports Phys Ther. 2016 Jun;46(6):483-93.
        Sherry MA, Johnston TS, Heiderscheit BC. Rehabilitation of acute hamstring strain injuries. Clin Sports Med. 2015 Apr;34(2):263-84.
        Davenport KL, Campos JS, Nguyen J, Saboeiro G, Adler RS, Moley PJ. Ultrasound-Guided Intratendinous Injections With Platelet-Rich Plasma or Autologous Whole Blood for Treatment of Proximal Hamstring Tendinopathy: A Double-Blind Randomized Controlled Trial. J Ultrasound Med. 2015 Aug;34(8):1455-63.
        Rosales J, García N, Rafols C, Pérez M, Verdugo MA. Perisciatic Ultrasound-Guided Infiltration for Treatment of Deep Gluteal Syndrome: Description of Technique and Preliminary Results. J Ultrasound Med. 2015 Nov;34(11):2093-7.
        Lempainen L, Johansson K, Banke IJ, et al. Expert opinion: diagnosis and treatment of proximal hamstring tendinopathy. Muscles Ligaments Tendons J. 2015;5(1):23-28. Published 2015 Mar 27.
        Connect with the Ready to Run Podcast:
        Ready to Run Podcast on Instagram
        Ready to Run Website
        Follow SandyBoy Productions:
        Sandyboy Productions on Twitter
        Sandyboy Productions on Instagram
        SandyBoy Productions Shows:
        Why is Everyone Yelling?
        I'll Have Another Podcast
        The Illuminate Podcast
        The Herban Farmacy Podcast
        51 min
      • Episode 4: Gwen Jorgensen - Exercise During Pregnancy
        Gwen Jorgensen is dubbed the “Queen of the Triathlon”. She became the first American to win a gold medal in the triathlon at the 2016 Olympics in Rio. In 2017, she transitioned to professional running. Gwen currently lives and trains in Boulder, Colorado with her husband, Patrick, and her son, Stanley. She is coached by Bobby McGee.
        In today’s episode, Gwen discusses her recent big announcement. She shares her personal journey of balancing life as a mom and an athlete. We talk about some of the current recommendations with regards to exercise during pregnancy and some of the knowledge gaps that still exist with regards to recommendations for elite pregnant athletes.
        What we talked about:
        3:50- Introduction to Gwen and her recent announcement
        6:30- Personal and professional challenges of timing pregnancy to fit as an athlete and a mom
        10:45- Exercise during pregnancy resources
        16:15- Training adaptations during pregnancy
        21:25- Barriers to exercise and how to overcome them
        24:05- ACOG guidelines - past and current
        27:15- Approach to training in the elite pregnant athlete
        29:00- Incorporating pelvic floor PT during and pregnancy and postpartum
        33:05- Return to training after pregnancy
        37:15- Training goals
        42:15- Takeaways
        Show notes:
        Gwen on Instagram
        Gwen on YouTube
        Gwen's Website
        References
        Brown WJ, Hayman M, Haakstad LAH, Lamerton T, Mena GP, Green A, Keating SE, Gomes GAO, Coombes JS, Mielke GI. Australian guidelines for physical activity in pregnancy and postpartum. J Sci Med Sport. 2022 Jun;25(6):511-519.
        2020 ACOG Guidelines: https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period#:~:text=Although%20the%20evidence%20is%20limited,prevent%20excessive%20gestational%20weight%20gain.
        ACOG Exercise during pregnancy FAQ: https://www.acog.org/womens-health/faqs/exercise-during-pregnancy#:~:text=How%20much%20should%20I%20exercise,arms)%20in%20a%20rhythmic%20way.
        Connect with the Ready to Run Podcast:
        Ready to Run Podcast on Instagram
        Ready to Run Website
        Follow SandyBoy Productions:
        Sandyboy Productions on Twitter
        Sandyboy Productions on Instagram
        SandyBoy Productions Shows:
        Why is Everyone Yelling?
        I'll Have Another Podcast
        The Illuminate Podcast
        The Herban Farmacy Podcast
        45 min
      • Episode 3: Matt Hensley - Navigating Injury Risk and Training Load as a Coach

        Matt Hensley is a former collegiate runner at the University of Florida. He is a marker of consistency with his own running and has a marathon personal best of 2:19:51. He currently lives in Boulder, Colorado where he is the coach of the Boulder Underground team. He also is the Vice President of Business Operations at Roll Recovery.

        In this episode, we discuss Matt’s family tradition of running and how that has influenced his approach to coaching his athletes at Boulder Underground. He will describe his approach to injury management, collaboration with his sports medicine team, balancing training load, and how he keeps his athletes healthy and performing at their best. Lastly, we will discuss his role at Roll Recovery and what he values most and prioritizes in terms of recovery.

        What we talked about:

        4:00- Introduction to Matt

        5:45- Starting the Boulder Underground

        8:40- Some mistakes that he has made in his own training

        14:55- Matt’s coaching philosophy

        18:00- The physical and mental aspect of injury

        24:55- How to navigate athlete injury as a coach

        26:15- Load management / balancing training load

        29:30- His go-to exercises for injury prevention

        31:05- Most important exercises to stay healthy

        46:35- Return to run progression (from rehabilitation to coach)

        48:40- Creating a team culture

        51:50- Perfectionism in running

        57:20- Guinness record attempt

        1:04:05- Role at Roll Recovery

        Show notes:

        Running Rewired

        Boulder Underground Website

        Boulder Underground on Instagram

        Sponsors:

        Roll Recovery

        Use code "ROLLready" for 10% off your order

        1 hr 9 min
      • Episode 2: Parker Stinson - Getting ready to run after knee surgery

        Parker Stinson is an American professional long distance runner. Parker is sponsored by Saucony. He attended the University of Oregon where he was a 9 time All- American and member of three NCAA championship teams. He is the 25k US Record Holder. He currently lives and trains in Boulder, Colorado. Parker was previously coached by Dathan Ritzenhein but is now coached by Richey Hansen as a part of the Roots Running Project.

        Topics in this episode will range from dealing with knee injury, processing pain, balancing tissue capacity and training load, and what gets him excited for training and racing. He will also discuss a few of his upcoming races. This episode was recorded 2 weeks before the USATF 25k Championships where he placed 8th in a time of 1:19:22. He will also discuss his next big race, Grandma’s Marathon on June 18th where he hopes to bounce back. Kurt and I are really proud of the work he has put into his rehab and are optimistic that he can obtain the result that reflects his progress and dedication to the sport.

        What we talked about:

        2:30- Introduction to Parker

        5:50- Parker’s knee injury and the treatments that they tried

        15:40- Making the decision of what treatment to utilize with an injury

        18:00- Parker’s surgeries and his process to returning to run

        24:25- Tissue capacity for runners

        29:45- Parker’s comeback to racing

        39:40- Training with Roots Running and the importance of the running community to him

        50:50- Upcoming races

        57:30- Thoughts on the men’s American distance running scene

        Show notes:

        Parker on Instagram

        References:

        • Cook JL, Docking SI. Rehabilitation will increase the capacity of your...insert musculoskeletal tissue here...Defining 'tissue capacity': a core concept." British Journal of Sports Medicine 2015;49(23):1484-5.
        • Gabbett, TJ. The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine 2016;50:273-280.

          • Connect with the Ready to Run Podcast:

          Ready to Run Podcast on Instagram

          Ready to Run Website

          Follow SandyBoy Productions:

          Sandyboy Productions on Twitter

          Sandyboy Productions on Instagram

          SandyBoy Productions Shows:

          Why is Everyone Yelling?

          I'll Have Another Podcast

          The Illuminate Podcast

          The Herban Farmacy Podcast

          1 hr 6 min
        • Episode 1: Neely Spence Gracey - Breakthrough Women's Running

          Our first guest is Neely Spence Gracey. She is an American professional long distance runner. She attended Shippensburg University and won 8 NCAA Division II Titles. She was the top American female at the 2016 Boston Marathon. She currently lives and trains in Boulder, Colorado where she is a coach for Get Running Coaching, wife and mother of two children, and co-author of the book Breakthrough Women’s Running.

          In this episode, we talk about Neely’s personal history as a runner, her experience and thoughts on coaching, and we dive deep into her book Breakthrough Women’s Running where we discuss goal setting, overcoming setbacks, and care of the postpartum athlete.

          What we talked about:

          2:15- Introduction to Neely

          3:30- Some of Neely’s favorite memories in the sport

          8:55- Mistakes that young athletes make

          15:20- Her main philosophy as a coach

          20:20- Process goals versus outcome goals

          23:15- How different life changes have impacted her outlook on running

          26:35- Naming her book, Breakthrough Women's Running

          29:30- Postpartum running

          49:35- Upcoming goals and race plans

          52:25- Encouraging athletes to feel their feelings

          1:01:40- Where to find Neely’s book

          Show notes:

          Get Running Coaching Website

          Purchase Neely's book: Breakthrough Women's Running

          Neely on Instagram

          References:

          • Donnelly G, et al. Reframing return-to-sport postpartum: the 6 R's framework. British Journal of Sports Medicine 2022;56(5):244-5.
          • Goom T, Donnelly G, Brockwell E. Return to running postnatal - guidelines for medical, health, and fitness professionals managing this population. 2019.

            • Connect with the Ready to Run Podcast:

            Ready to Run Podcast on Instagram

            Ready to Run Website

            Follow SandyBoy Productions:

            Sandyboy Productions on Twitter

            Sandyboy Productions on Instagram

            SandyBoy Productions Shows:

            Why is Everyone Yelling?

            I'll Have Another Podcast

            The Illuminate Podcast

            The Herban Farmacy Podcast

            1 hr 3 min

          About Ready to Run

          From the publisher's feed

          Welcome to the Ready to Run Podcast, hosted by Kurt Roeser, DPT (physical therapist and sub-elite long distance runner) and Efren Caballes, DO (sports medicine physician).