There are so many benefits to running majority of your mileage at an easy pace, but even though runners know this, we still tend to go out too fast and too hard for most of our runs. 

Slowing down your speed will help you: increase your overall speed during race day or speed workouts, increase endurance faster, decrease fatigue, improve aerobic base, decrease risk for injury, and so many other benefits.

In today's episode, we are going to break down what "easy" really means when it comes to a running pace and how to objectify and grade it yourself. You'll learn:

• What the RPE scale is and how to use it 
• The difference between RPE and HR zone 2 
• How to use these scales to improve the intention or goals of each run
• Zone 2 Podcast Episode

Other resources:

• Sign up for the In Person Injury Prevention Workshop
• Runners Complete Program
• Free PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm
• Research: https://pubmed.ncbi.nlm.nih.gov/33831841/

If you are ready to include strength training into your 2024 running routine, but don't know where to start, this episode is for you. As runners, we know we should be strength training, but not all strength training is created equal.

To help us understand exactly what runners should be doing in the gym or at home, we have Dr. Gaby Go with us today. Dr. Gaby Go is a Physical Therapist and Run Coach that is currently training for the Boston Marathon. She was a D1 track athlete as the University of Maryland and has run multiple sub 3:30 marathons.

Dr. Gaby and I will be joining together for an in person workshop in Rockville, Maryland on Feb 3rd from 1-3 pm for a hands on injury prevention clinic for runners. For tickets, click here.

Although strength training can seem overwhelming, it can make a huge impact in your running performance when done correctly. Dr. Gaby breaks down the do's and don'ts that runners should pay attention to when going through a strength workout. We discuss:

• The mistakes runners make when strength training and how to avoid these mistakes
• Favorite strength exercises that runners should be including in their weekly strength routine
• A common movement pattern that runners should be working towards mastering
• The importance of single leg stability 
• The one thing that has helped Dr. Gaby prevent injuries in 2023

Links and Resources:

• Follow Dr. Gaby Go on Instagram
• Sign up for the In Person Injury Prevention Workshop
• Runners Complete Program
• Free PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

If you are ready to include strength training into your 2024 running routine, but don't know where to start, this episode is for you. As runners, we know we should be strength training, but not all strength training is created equal.

To help us understand exactly what runners should be doing in the gym or at home, we have Dr. Gaby Go with us today. Dr. Gaby Go is a Physical Therapist and Run Coach that is currently training for the Boston Marathon. She was a D1 track athlete as the University of Maryland and has run multiple sub 3:30 marathons.

Dr. Gaby and I will be joining together for an in person workshop in Rockville, Maryland on Feb 3rd from 1-3 pm for a hands on injury prevention clinic for runners. For tickets, click here.

Although strength training can seem overwhelming, it can make a huge impact in your running performance when done correctly. Dr. Gaby breaks down the do's and don'ts that runners should pay attention to when going through a strength workout. We discuss:

• The mistakes runners make when strength training and how to avoid these mistakes
• Favorite strength exercises that runners should be including in their weekly strength routine
• A common movement pattern that runners should be working towards mastering
• The importance of single leg stability 
• The one thing that has helped Dr. Gaby prevent injuries in 2023

Links and Resources:

• Follow Dr. Gaby Go on Instagram
• Sign up for the In Person Injury Prevention Workshop
• Runners Complete Program
• Free PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

In this episode, Dr. Lisa walks you through 27 marathon tips that you should know before you run your first marathon. These tips are bite size and effective as they have been collected from previous clients, experienced marathon runners and from trial and error! 

Links for the episode: 

• FREE PDF: How to incorporate strength training and running without overwhelm
• Follow Along Dynamic Warm Up on Youtube
• Magnesium for muscle cramps (Use Code LISA to save 20%)
• Strength Training Program for Runners

In this episode, Dr. Lisa walks you through 27 marathon tips that you should know before you run your first marathon. These tips are bite size and effective as they have been collected from previous clients, experienced marathon runners and from trial and error! 

Links for the episode: 

• FREE PDF: How to incorporate strength training and running without overwhelm
• Follow Along Dynamic Warm Up on Youtube
• Magnesium for muscle cramps (Use Code LISA to save 20%)
• Strength Training Program for Runners

In this episode, Dr. Lisa explains how to prevent bunions and what the research says about treating bunions.

Bunions can be genetic but they can also be a sign of improper big toe stability and mobility. This imbalance of load causes the bone to take the shape of where the force is going.

Links:
Toe Spacers (Use code DRLISA10)
Foot and Ankle Program
Orthotics Episode

Research Links:

https://pubmed.ncbi.nlm.nih.gov/33123707/

https://pubmed.ncbi.nlm.nih.gov/27363573/

https://pubmed.ncbi.nlm.nih.gov/27266887/

In this episode, Dr. Lisa explains how to prevent bunions and what the research says about treating bunions.

Bunions can be genetic but they can also be a sign of improper big toe stability and mobility. This imbalance of load causes the bone to take the shape of where the force is going.

Links:
Toe Spacers (Use code DRLISA10)
Foot and Ankle Program
Orthotics Episode

Research Links:

https://pubmed.ncbi.nlm.nih.gov/33123707/

https://pubmed.ncbi.nlm.nih.gov/27363573/

https://pubmed.ncbi.nlm.nih.gov/27266887/

In this episode, Dr. Lisa talks explains 2 running form cues you can use today in your runs to run more efficient and effortless. Learn how to apply these cues, when to use them and the why behind the cues.

Your running form should be worked on just like any other skill, however its often complicated how to apply the popular running cues to your form. To keep it simple, Dr. Lisa goes through 2 cues that if you master, will improve your running form immediately.

To work one on one with Dr. Lisa and apply for a custom running form analysis, click here.

In this episode, Dr. Lisa talks explains 2 running form cues you can use today in your runs to run more efficient and effortless. Learn how to apply these cues, when to use them and the why behind the cues.

Your running form should be worked on just like any other skill, however its often complicated how to apply the popular running cues to your form. To keep it simple, Dr. Lisa goes through 2 cues that if you master, will improve your running form immediately.

To work one on one with Dr. Lisa and apply for a custom running form analysis, click here.

In this episode, Dr. Lisa dives into the crucial topic of common mistakes runners are making when they rehab their foot and ankle injuries. Whether you're currently sidelined or looking to prevent future injuries, join us as we explore the 3 most common errors that runners are making when dealing with plantar fasciitis, shin splints, achilles tendonitis, posterior tibialis pain, and ankle sprains and discover practical strategies to rehabilitate and strengthen your feet and ankles. 

• Foot and Ankle Program: 12 weeks of running specific rehab exercises that get you back to pain free running
• Toe Spacers: Use code DRLISA10
• More running tips on Youtube
• Work 1 on 1 with Dr. Lisa

Have questions about this episode? Email [email protected]