Of all the minerals your body needs iron may not be the most important, but it is certainly in the top 5 for long distance runners. Unfortunately, iron can be lost through sweat when working out and through hemolysis or breakdown of the red blood cells in heavy heel strikers (you know who you are)! Supplementing the diet with 20-25 mg/day is one way to ensure you are proactive in restoring the iron lost to your training. As always if you have questions send them to me [email protected].

In this episode I discuss Haglund’s Deformity or Pump Bump and running. This pain can be caused by friction when the shoe rubs over the bony prominence in the back of the heel. In episode 125 of the Mesh Tongue on YouTube I show you how to perform a heel lock lace method. If you have questions feel free to reach out at [email protected].

Have you been considering a new watch for running? Do you know you don’t need a fancy watch to be able to compete? In fact I am a minimalist when it comes to running. I believe the less you have to distract you, the faster you will be. But if you must have the best, I decided to compare and contrast the Apple Nike Run + and the Garmin Forerunner 645 based on price point, ease of use, and features. The Garmin is definitely more running specific and if you don’t have an iPhone your best bet. The Apple Nike Run edition is a great watch and gives you plenty of information and likely a better buy for anyone either just getting started or if you already have an iPhone. If you have questions email at [email protected].

In this episode I discuss the essentials for runners in regards to nutrition. We discuss timing of foods, energy cycle and how foods are burned with activity and supplements and whether or not they are worth it. Also discuss hydration and it’s importance. Bottom line if your nutrition sucks so will your running. Trust me, I’ve been there.

Plantar Fasciitis can be bad if left untreated. Typically 4 visits if caught in the first week but as many as 24 visits to your physical therapist if left to fester on it’s own (the wait and see approach) and then gets bad. Check out episode 113 and 114 of the Mesh Tongue on YouTube for more info including how to self tape at home. As always, if you have questions feel free to reach out via email at [email protected].

Runners over the age of 40 make up approximately 40% of all runners. And yet we don’t always give special consideration to the needs of this group of athletes. From basic changes in physiology to loss or Range of Motion and Strength, I cover the reasons your body feels different as an older runner and the things we need to look out for. As always feel free to check out my YouTube channel “The Mesh Tongue” for all things running as well.

In this episode I cover stress fractures. If you have ever dealt with one, you know the pain and frustration. Unfortunately there are myths surrounding how stress fractures are caused and it is always good to dispel those myths. For one running surface has nothing to do with the likelihood of developing a stress fracture. Also pronation vs. supination of the foot has nothing to with likelihood of developing a stress fracture either. What to expect; 6-8 weeks of recovery (pool, Alter-G treadmill, bike) Cost:$150-$3500 depending on insurance vs no insurance and if you shop around or not if you get an MRI. As always feel free to reach out to me by email [email protected].

In today’s episode I discuss a client who was seen by me for lower leg pain which came on while training for the Ogden Half Marathon. After being managed ultra-conservatively and ending up in a walking boot for 8 weeks the runner became frustrated and wanted answers. Also the race was now 4 weeks away and desperately wanting to run the race needed to know if all hope was lost. After getting a proper diagnosis and treatment, the runner was successful in running and was happy with their time on day of race. I cover expected number of visits, cost associated with the visit and things to look for when seeking treatment. I also mention where you can find more information on my YouTube channel “The Mesh Tongue” about instrument assisted soft tissue mobilization (Episode 77) and lower leg injuries (Episodes 86, 87, 88, 89, 113, 114, 119, 120, 179, and 181). As always feel free to connect with me by email at [email protected].

In this episode I give a brief intro into my background as a Physical Therapist and Runner. I cover who the ideal listener is: 35-55 year old runner who wants to stay in shape and run at their best. I also address the scope of topics we will cover: time management, running health, diet, stretching/mobility, new gear/tech and what to expect if you are injured and how much you can expect to pay for services. Also check out The Mesh Tongue channel on YouTube for over 180 videos on running related health and wellness that I have created over the past couple of years.