Kade Wilcox sits down with sports PT and strength coach Kameron “Kam” Harder to unpack what truly makes runners resilient—simple, consistent work done over time. Kam shares takeaways from finishing Cocodona 250 (and attempting another 100), how that experience boosted his confidence, and why most runners don’t need complexity to get stronger.

They dive into practical coaching: heavy, low-rep fundamentals (think 4×5 squats/deadlifts/lunges), the 4/10 pain rule for training through non-structural pain, and smart ways to address plantar fasciitis through mobility and foot motor control. Kam also outlines a mindset that avoids catastrophizing and keeps you moving forward—even in the lows.

• Confidence forged at Cocodona 250
• The 4/10 pain rule for running through manageable pain
• Simple, heavy lifts > complicated routines
• Consistency beats intensity for busy athletes
• Plantar fasciitis basics: ankle/foot mobility + arch/toe motor control (short foot, big toe isolation)
• A mindset for lows: respond, don’t catastrophize
• Strength training = resilience + fatigue resistance