In this episode, I have Kallup McCoy back on the podcast to brain storm how to set myself up for success to shoot for a Boston Qualifying time this April at the Jersey City Marathon. This episode is great for anyone who wants to understand the complexities behind marathon programming and how the needs differ between person to person. 

About Coach Kallup 

Kallup McCoy II is a proud member of the Eastern Band of Cherokee Indians, a certified personal trainer, and a dedicated run coach. As the owner of Lions Den Fitness and Running, he has made it his mission to inspire and guide others on their fitness journeys. Kallup's passion for running has taken him to incredible heights, including participating in the prestigious Boston Marathon both last year and in the upcoming year. His determination and perseverance have been recognized by Men's Health, where he was featured in an article that shared his inspiring story of overcoming addiction and embracing a path of recovery Kallup's dedication to health, healing, and personal growth is evident in everything he does. Through his work as a personal trainer, his accomplishments as a runner, and his commitment to sharing his story, he continues to inspire and uplift those around him

Connect with Coach Kallup

• Email
  • [email protected]
• Website
  • https://Liondenrunningandfitness.com
• Instagram
  • @_recoverylion86

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

As someone who has been running for years, running has been my main endurance sport. But, lately the people I have been surrounding myself with, have been running triathlons. And just when we thought running couldn’t be anymore analytical, structured, and regimented, they made triathlons. So, in this episode, I have expert in triathlons, multiple 70.3 World Championship and Iron Man Finisher, triathlon coach, and Boston Qualifier,  Jennifer Comfort here to discuss the principles of training for a half and full iron man.

Episode Outline

00:00
Introduction to Triathlons and Personal Journeys

05:04
The Challenge of Triathlons: Overcoming Initial Fears

10:08
The Evolution of a Triathlete: From Beginner to Coach

15:01
Balancing Training: Managing Time and Commitments

20:00
The Importance of Enjoyment in Endurance Sports

24:53
Training Strategies: Prioritizing the Bike and Running

30:06
Preparing for an Ironman: Steps and Mindset

31:19
Training Commitment for Triathlons

34:03
Balancing Life and Training

36:31
The Role of Support Systems

41:18
Common Mistakes in Triathlon Training

54:30
Staying Curious and Having Fun

About Jennifer Comfort 

Coach Jennifer Comfort began racing in 2005 and has since competed at all levels and distances of multi-sport. From playing collegiate soccer in Mexico to her first local mountain bike sprint triathlon to Boston Marathon qualification, three-time Ironman and three-time 70.3 World Championship finisher and ultra endurance trail runner, Jennifer enthusiastically shares her passion, knowledge, and experience with her athletes as a USAT Certified Coach. She coaches athletes at all levels including qualifiers to Kona and 70.3 Worlds, Ultra triathlons & trail runs, Swimruns, Everestings, Centuries, and Marathon Swims. For many years she has earned the distinctions of Ironman AWA Athlete, USAT All-American, USAT Regional AG Champion. She is a dedicated mom to three children, two Yorkies, and holds a Masters Degree in International Relations with a Peace & Justice concentration. Her joy is found in trail running, reading, baking bread, fly fishing, scuba diving, paddle boarding, and alpine skiing.

Connect with Dr. Jess

• Email
  • [email protected]
• Website
  • https://linktr.ee/JenniferComfortCoaching
• Instagram
  • @jennifercomfortcoaching 

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

In this episode, I recap my recent Jersey City Half Marathon race on September 28th. This race will forever have a special place in my heart for so many reasons, and I am so excited to share with you all exactly why! Stay tuned for the end if you are interested to know what my next race will be… it’s a big scary goal!!

I Pr’d my half marathon by 13 minutes. One reason I truly think I was able to do this was because of how mentally prepped I was to endure the 13.1 miles at my half marathon pace. I can’t stress the mental importance enough, so in this episode I have physical therapist Dr. Jessica Wulke here to discuss the importance of neurocognitive training for runners. 

Episode Outline

00:00
Introduction: Is Running a Learned Skill or an Innate Ability?

06:39
Challenging Yourself and the Benefits of Running

11:19
The Developmental Sequence of Movement and Coordination in Running

25:37
Long-Term Athletic Development: Play, Practice, and Training

30:04
Refining Running Skills: Beyond Running Form

31:59
Positive self-talk and starting the process

34:03
Starting with biomechanics and key performance indicators

37:24
Importance of warm-up drills and assessments

48:07
The role of coaching and individualized approaches

57:10
Run your own race: Focus on your journey

About Dr. Jessica 

Jessica Wulke is a dual board-certified specialist in orthopedics and sports physical therapy, based in Dallas, Texas. She earned her Doctorate in Physical Therapy from the University of Iowa and has dedicated her career to sports rehabilitation, with extensive experience in treating professional athletes. Currently, Jessica serves as an Implementation Manager for the healthcare technology company, Academy Medtech Ventures,  and also owns a concierge physical therapy company for professional athletes. Prior to this, Jessica spent 11 years at Baylor Scott & White Institute for Rehabilitation, excelling in various roles, including clinic manager, sports residency mentor, and sports physical therapist.  Her innovative approach to care includes developing return-to-sport protocols for lower extremity injuries, collaborating closely with sports performance teams throughout the athlete’s rehabilitation journey, and conducting advanced video analysis for running evaluations.

Jessica’s expertise extends beyond clinical practice into education and professional development. A passionate advocate for women in sports, she frequently addresses the unique challenges and opportunities they face, inspiring future generations to pursue their goals in the sports industry. She is actively involved in advancing the field through participation in professional groups and conferences, presenting on topics such as running gait analysis and hamstring injuries. She was also a platform speaker at the APTA’s Combined Sections Meeting, where she discussed treating first responders post-COVID. Jessica's holistic approach to patient care, combined with her leadership in program development, highlights her as a distinguished figure in physical therapy, committed to enhancing both patient outcomes and the professional growth of her peers.

Connect with Dr. Jess

• Email
  • [email protected]
• Website 
  • https://www.linkedin.com/in/jessica-wulke/
• Instagram
  • @sportspt_jess

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

As a physical therapist, I often find that there is a debate when it comes to running… That is, is running a learned skill or is it something that we innately pick up and do well right away? So, in this episode I have Dr. TJ Martino here to discuss just that. And, if it is a skill, how can runners improve and refine that skill to become a better runner. 

Episode Outline

00:00
Introduction: Is Running a Learned Skill or an Innate Ability?

06:39
Challenging Yourself and the Benefits of Running

11:19
The Developmental Sequence of Movement and Coordination in Running

25:37
Long-Term Athletic Development: Play, Practice, and Training

30:04
Refining Running Skills: Beyond Running Form

31:59
Positive self-talk and starting the process

34:03
Starting with biomechanics and key performance indicators

37:24
Importance of warm-up drills and assessments

48:07
The role of coaching and individualized approaches

57:10
Run your own race: Focus on your journey

About Dr. TJ Martino, PT, DPT, CSCS

Dr. Martino is a licensed physical therapist, sports performance coach, and owner of EVO Health + Performance in Freehold, New Jersey.

A New Jersey native, Dr. Martino received his bachelor’s degree from Monmouth University and a Doctorate in Physical Therapy from Seton Hall University. He has certifications through the National Strength and Conditioning Association (NSCA), Functional Movement Systems (FMS), USA Track and Field, USA Weightlifting, and the International Youth Conditioning Association (IYCA).

He was previously an adjunct professor at Kean University where he taught in both the Bachelors and Masters of Exercise Science program.

With over 15 years of experience in the fitness industry, he has had the opportunity to work in various settings with active adults, high school, collegiate, Olympic- and professional-level athletes; and, acting as the team physical therapist in professional soccer with NJ Sky Blue FC (2017-2019).

He often draws from his experience as a fitness professional, promoting a healthy lifestyle and encouraging patients to have an active role in their treatment to ensure long-lasting results.

Throughout the rehab process, he applies principles of the Postural Restoration Institute, Functional Movement Systems, and general principles of sports performance to uncover the underlying cause of pain, movement dysfunction, or impaired performance. He systematically addresses these issues by restoring variability, building capacity and safely progressing patients from ‘injured to indestructible.’

In his free time, TJ enjoys an active lifestyle of strength training, running (all the miles), hiking, and spending time outdoors with his family.

Connect with Dr. Mani

• Email
  • [email protected]
• Website 
  • https://www.evohealthperformance.com/
• Instagram
  • @dr.tjmartino 
  • @evo.health.performance

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

On this episode, Dr. Mani Alavi and I discuss mismatched disease and its impact on human health. We also explore the concept of mismatched disease and its relationship to the modern environment. Dr. Mani talks about the impact processed foods have on our health, the reasons behind the higher rates of chronic illnesses in America, and the role of physical activity in preventing mismatched disease. The conversation also provides insights for runners, emphasizing the importance of varied movement patterns, nutrition, and stress management. 

Episode Outline
 00:00
Introduction and Background of Dr. Mani Alavi

11:02
Definition and Origin of Mismatched Disease

18:00
The Impact of Agriculture and the Standard American Diet

25:48
The Evolution of Human Health and the Modern Environment

29:44
Introduction to Mismatched Disease

30:11
The Impact of Processed Foods

31:27
The Western Diet and Chronic Illnesses

40:41
Optimizing Training and Performance for Runners

46:16
Incorporating Evolutionary Principles into Lifestyle Choices

57:32
Finding Joy and Fun in Physical Activity

About Dr. Mani
Dr. Mani Alavi is an emergency medicine physician, former attorney, and an avid runner.  He has completed several world major marathons, with a particular fondness for the Boston Marathon, which holds a special place in his heart. Dr. Alavi specializes in heat science and mismatch disease, focusing on heat acclimation and training, and also topics related to mismatch disease, exploring how modern environments impact our health. Outside of medicine and running, he hosts the Adaptation by Fire podcast, where he discusses health, fitness, and optimizing performance in extreme conditions. Additionally, Dr. Alavi writes on these subjects. In his leisure time, he enjoys spending time with his family, coaching his children's soccer teams,  traveling, and enjoying the outdoors.

Connect with Dr. Mani

• Email
  • [email protected]
• Instagram
  • fit.erdoc

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

On this episode, physical therapist, Dr. Shaun Astorga and I discuss his story overcoming from a life altering brain and neck injury and how he was able to overcome the struggles of completing daily tasks to eventually running half marathons post injury. 

Episode Outline
00:00
Introduction and Background

02:15
Getting Into Running and Injury

05:21
Upcoming Half Marathon and Training

06:22
Unpacking the Injury and Symptoms

12:12
Seeking Help and Advocating for Yourself

17:11
Rehabilitation and Recovery Process

20:19
The Importance of Mindset and Support

24:16
Overcoming Challenges and Staying Motivated

26:32
Finding Hope and Motivation

38:02
Addressing the Mental Aspect of Recovery

48:02
Believing in Yourself and Seeking the Right Help

About Shaun 
Dr. Shaun Astorga is a physical therapist who specializes in helping runners and an active population stay doing what they love while overcoming injuries and pain. Shaun founded his physical therapy practice AMP Performance Rehab in Chester, NJ, which he co-owns with his friend Dr. Monica Moore, after recognizing that the medical system does not have many solutions available for people who are physically active and enjoy pushing themselves. After suffering a life-changing neck and brain injury in 2017, Shaun spent the better part of 6 years trying to find a solution to get him back to running. Everything he learned during this time has gone into AMP's unique model of physical therapy and his clinical mentorship program called AMP Blueprint, where he teaches this model of physical therapy to other practitioners. 

Connect with Shaun

• Email
  • [email protected]
• Instagram
  • @amp_performance_rehab_
  • @dr.shaun.astorga
• Website
  • https://www.ampperformancerehab.com
• Stay tuned for more upcoming retreats, membership opportunity, nutrition courses, & more!

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

On this episode, nutrition coach, Mike Schmidt and I discuss using holistic health and nutrition to learn how to be more in tune with your body and become the CEO of your body. Mike discusses how his diet changed cleared up his hormonal acne and the importance of listening to your body.

Episode Outline
00:00
Introduction and Background

01:23
Discovering the Power of Nutrition

03:19
The Impact of Gluten and Dairy on Skin Health

08:29
The Benefits of Cold-Pressed Juices

11:21
Nutrition and Eyesight

23:38
Being the CEO of Your Own Body

30:09
The Power of Mindset and Awareness

31:25
Eating Real Food and Recognizing the Industrialization of the Food System

32:53
Food as a Form of Self-Respect

33:22
Eliminating Processed Foods and Crowding Out Unhealthy Options

39:26
Protein and Carbohydrate Alternatives

50:20
The Importance of a Strong Mindset and Community Support

About Mike 
Mike Schmidt; Founder, Owner, & Head Nutrition Health Coach of SuperfoodSuperHUMAN.

Mike grew up as an athlete in the suburbs of Boston, Massachusetts. He moved to San Diego in August of 2019 in search of his highest possible expression & happiness.

After deep reflection & meditation during the pandemic, Mike decided to go all in on nutrition. He earned both his Nutrition & Hormone Health certifications through IIN in May of 2020 and within 3 weeks of enrolling in the school...his 7 years of chronic acne & hemorrhoids completely vanished. Through this awakening, he felt compelled to help others transform, so he launched SuperfoodSuperHUMAN LLC in January of 2021 to help HUMANS discover who they truly are and what they ACTUALLY want through an unrestrictive, long-term healthy lifestyle while having fun, being happy, and feeling GOOD. 

Follow Mike's evolving journey for more education & inspiration on Instagram, @superfoodsuperhuman

Connect with Mike

• Email
  • [email protected]
• Instagram
  • @superfoodsuperhuman
• Website
  • https://www.superfoodsuperhuman.com/
• Stay tuned for more upcoming retreats, membership opportunity, nutrition courses, & more!

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

We are entering August, and August means all those runners who are running a marathon this year will slowly be entering heavy mileage. One common challenge that a lot of my runners face is how to manage their strength training while still running sometimes up to 4-5 days per week. Many runners also have a a belief that strength training will inhibit their running gains due to muscle fatigue. So in this episode I have Danai here to debunk myths about strength training in marathon prep and how to manage your strength training vs running schedule during marathon season. 

Episode Outline
00:00
Introduction

06:02
Managing Strength Training and Running for Beginners

17:06
Focusing on Strength and Power During Marathon Season

23:50
Targeting Weaknesses in the Off-Season

27:23
Determining the Frequency and Duration of Strength Training

31:14
Finding the Right Balance: Incorporating Strength Training into Marathon Training

36:11
Listening to Your Body: Adjusting Training Based on How You Feel

45:36
Enjoyment and Realistic Expectations: Keys to Starting Running

50:30
Prioritizing Recovery: Avoiding Overtraining and Pushing Through Fatigue

56:04
Making Running Sustainable and Enjoyable: The Ultimate Goal

About Coach Danai
Danai is a dedicated Strength Conditioning and online run coach with a deep passion for both strength training and endurance sports. As a lifelong athlete, Danai's journey began with competitive swimming, where he spent over 15 years competing at the national level. His athletic pursuits have since expanded to include marathons and Ironman triathlons, reflecting his love for pushing boundaries and embracing new challenges. His extensive experience both in the pool and on the racecourse gives him a unique insight into the needs of athletes. Danai is committed to supporting and motivating others on their fitness journeys, making him a valuable resource for anyone looking to enhance their athletic abilities. Follow along on Instagram, @danai.sc

Connect with Danai

• Email
  • [email protected]
• Instagram
  • @danai.sc
• Website
  • danaisisouphanhcoaching.com 

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

If you know me, you know how much I can’t stop talking about how important it is for women to feel safe when they run. I’ve posted several times and even made a podcast about what women can do to ensure their safety. Recently, I discovered the best app to not only keep woman feeling safe, but even a great way to meet other people and learn about new running spots safely, and that is the running mate app. So, in this episode I have owner and CEO of running mate, Dena Lewis here to discuss her running story and why she created running mate. 

Episode Outline

00:00
Introduction to Running Mate and the Importance of Safety

07:59
The Inspiration Behind Running Mate

12:44
Addressing Victim-Blaming and Women's Safety

19:23
Background Checks and Safety Measures

24:03
Expanding the Use of Running Mate Beyond Safety

26:13
Running Mate: Connecting Runners and Coaches

27:36
Building a Community of Safety

31:30
The Importance of Building a Running Community

36:50
Expanding to New Markets

41:10
Customizing Your Running Experience

45:22
Tailoring Marketing Strategies to Different Cities

48:59
The Mission and Future of Running Mate

About  Dena
Dena Lewis is the passionate force behind Running Mate, an innovative app
revolutionizing runner safety. After enduring two assaults while running, she embarked on a mission to create a safer environment for all runners. Through Running Mate, Dena offers a reliable platform where runners and mates undergo thorough background checks, ensuring peace of mind for all involved. Think of Running Mate as the Uber for runners, providing a ground breaking solution to enjoy runs without fear. Dena’s journey is fueled by her profound passion for running and unwavering dedication to her family. As a mother and a long-time advocate for female runner safety, her goal with Running Mate is to raise awareness of this crucial issue and to keep runners safe

Connect with Dena

• Email
  • [email protected]
• Instagram
  • @getrunningmate

Connect with Dr. Kat

• Instagram-  @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net