RunwithKat Show

Our feet are the foundation of our entire body. And as someone who experienced a foot injury for an entire year, I can say first hand how debilitating it is to not only run, but to carry out all your daily tasks. So, in this episode functional podiatrist and owner of Naboso Technology Dr. Emily Splichal discusses the pillars to foot health and how runners can build stronger feet. 

Episode Outline
00:00
Introduction and Importance of Foot Health

02:41
Dr. Emily's Approach as a Functional Podiatrist

07:09
The Role of Sensory Stimulation in Foot Health

10:26
Integrating Foot Awareness and Strength Training

15:15
Recommended Practices for Foot Stimulation

25:36
Building on Foundational Foot Health

26:50
Foot Strength and Sensory Stimulation

30:39
Achieving the Tripod Position

36:26
The Connection Between the Feet and the Pelvic Floor

42:33
Using the Neural Ball and Toe Spacers for Foot Recovery

49:01
Optimizing Power and Energy Release During Running

About Dr Emily
Dr Emily Splichal, aka the Movement Longevity Doctor, is a Functional Podiatrist, Human Movement Specialist, author of Barefoot Strong and CEO/founder of Naboso.  With over 23 years in the health & fitness industry, Dr Splichal has positioned herself as a global leader on the topics of postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration.
Her work has been featured in various outlets including The Oprah Winfrey Show, Rachael Ray Show and Meredith Viera Show, as well as on top podcasts including Ben Greenfield, DocJenFit, Mark Bell and Exercising Health.

Connect with Dr. Emily 

• Instagram
  • @dremilydpm
• Website
• Use code: RUNWITHKAT for 10% off order

Connect with Dr. Kat

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

As many of you may or may not know, I am competing for Miss NJ USA this June! While connecting at an event with other contestants, I met Derby Chukwudi, and after chatting I encouraged her to reach out the Jersey City Marathon directors to run her first half marathon. In this episode we discuss…

Episode Outline
00:00
Introduction and Background

09:55
Curiosity, Resilience, and Success

29:52
The Race Experience: Pacing and Challenges

43:56
Life Lessons: Embracing Opportunities and Giving Life a Chance

About Derby 
Derby Ozioma Chukwudi is the current Miss New Jersey USA and a 1st generation Nigerian-American born in Dallas, TX, raised in Lagos, Nigeria, and now resides in Hoboken, New Jersey. She is on a mission to inspire the next generation of leaders by leveraging her multi-talented background, encompassing communication, strategy, pageantry, financial education, and community development. Derby is excited to reach several communities across New Jersey and spread awareness about financial education. She is passionate about advocating for financial literacy among young people to prepare them for a future of financial freedom and choices. 

Broadly, she believes everyone should dream and dream BIG - she is excited to continue empowering people and reminding them that their dreams are valid.
She is a member of the Global Investment Strategy Team at JPMorgan Private Bank in Midtown, New York. Prior to this role, she worked at the New Jersey Private Bank alongside a team responsible for advising ultra-high-net-worth individuals, families, and foundations on various wealth management matters, including asset allocation and investment portfolio construction, lending, and wealth transfer planning. Derby joined J.P. Morgan in 2018 as a Summer Analyst and returned full-time in 2019 after graduating with her undergraduate degrees. Derby graduated cum laude from Berea College with a BSc. Degree in Business Administration and B.A. degree in Economics.
She has always been passionate about finance, business, entrepreneurship, and community development and was able to take on opportunities at Berea College, Wells Fargo, MedLab Media Group, Starting Bloc Fellowship, Colorwave Venture Capital Fellowship, JPMorgan Chase & Co., and VC University.

Derby advocates for the purposeful use of her social media and leverages her Instagram page to share inspirational reels to empower her viewers. She has also been featured on several podcasts, including The Obani Show podcast, the Millenial podcast, and the Financially Naked podcast. Outside of work, she is an award-winning Toastmasters public speaker passionate about creating awareness for financial education. She invests her time in volunteering within her community, mentoring young adults, and empowering people, reminding them that their dreams are valid. In 2022, Derby was
 named a Women of Inspiration Award Finalist - the Women of Inspiration Award recognizes the achievement of women who lead, inspire, and motivate. In 2018, she was selected as one of the Forbes 30 Under 30 Scholars

Connect with Derby

• Instagram
  • @derbychukwudi__
• Website
  • https://derbyoziomachukwudi.com/

Connect with Dr. Kat

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

Cold Plunging seems to be the new craze on social media nowadays. Everyone is doing it because there is said to have a lot of benefits such as improving recovery, immune system, mental health, and more. So, in this episode, Integrative Exercise Physiologist breaks down the current research to answer all of these questions and if runners should really be cold plunging. 

Episode Outline
00:00
Introduction to Cold Plunging

06:20
Understanding Cold Therapy

11:50
Popularity of Cold Plunging

19:14
Impact on Strength

24:13
Incorporating Cold Plunging into a Runner's Schedule

26:51
Effects on Delayed Onset Muscle Soreness

29:09
Understanding Inflammation and Recovery

31:04
Inflammation and Cold Plunging

32:07
Reducing Soreness After a Hard Workout

35:45
Cold Plunging and Mood Improvement

39:12
Optimal Time and Frequency for Cold Plunging

44:37
Precautions and Contradictions for Cold Plunging

56:35
Should Runners Incorporate Cold Plunging?

58:34
Advice for New Runners: Consistency and Slow Progression

About Phil
Phil Batterson is an avid endurance athlete and has competed in everything from rowing, to ultra running, and triathlons. He has coached nationally successful running teams at the high school and junior college level. He recently received his PhD in human bioenergetics from Oregon State University where he studied how exercise remodels your mitochondria. He is the founder of Critical Oxygen where his goal now is to teach athletes and coaches how to optimize their physiology to maximize endurance performance.

Connect with Phil

• Instagram
  • @criticalO2
• Website
  • https://www.criticaloxygen.com/

Connect with Dr. Kat

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

As a run coach, one of the most common questions I get from new runners is if its really necessary to do a warm up before their run, and if so, what is a good warm up that they should do? So, in this episode, I have Laura Norris here to talk about the importance of completing a warm up before your run and why you should start incorporating them into your pre-run routine. 

00:00
Introduction and Importance of Warmup

03:33
Benefits of a Warmup

08:10
Structure of a Warmup

13:30
Static Stretching and Warmup Duration

26:38
Personal Warmup Routines

34:04
Advice for New Runners

37:44
Conclusion and Contact Information

About Laura
Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. She is also the co-host of the Tread Lightly podcast. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies and interests include running, hiking, NYT world puzzles, Taylor Swift music, and sci-fi/action/fantasy movies and books.

Connect with Laura 

• Instagram
  • @lauranorrisrunning
• Website 
  • https://lauranorrisrunning.com

Connect with Dr. Kat

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

On February 22nd, 22 year old Laken Hope Riley was found dead at the University of Georgia campus after going out on a run. While I like to keep topics on this podcast light and happy, I couldn’t shake knowing she isn’t the only one who fell victim to this. And as a female runner, I knew we needed to have a conversation about how women can feel safer running. So in this episode, I have Jodi from Go Guarded here to discuss what women can do to feel safer on their runs.


00:00
Introduction and Background

01:15
Jodi's Running Story and GoGuarded

11:28
Building Safer Communities

16:02
The Importance of Community

23:28
Introduction and Not Today Mother Fucker Movement

24:24
The Story of Kelly Herron

26:10
The Importance of Self-Defense and Confidence

27:41
Being Situationally Aware

31:26
Safety Tips for Women Running Alone

37:24
The Impact of Fighting Back

42:31
GoGuarded and the Challenges of Selling

45:57
Closing Thoughts and the Strength of the Female Runner Community

About Jodi 
Jodi is the Founder and CEO of Go Guarded.

Connect with Jodi 

• Instagram
  • @go_guarded
• Website 
  • https://goguarded.com/

Connect with Dr. Kat

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

Being injured as a runner is not fun. And the number one question every runner wants to know is if they can continue running or when they are allowed to start running. But, instead, the question should be how much should they run?  Coming back from an injury safely is just as important as the rehab. In fact, it’s actually part of the rehab. So, in this episode, Dr. Jenna Nitowaki- Luu will discuss how to safely return to runing after an injury. 

00:00
Introduction

03:11
Can You Run with an Injury?

05:13
Making Running Part of Your Rehab

12:10
Running Within Your Means

18:40
Returning to Running Safely

23:24
Variables to Consider in Running

27:30
Adding Variables to Training

40:45
Transitioning to Normal Running

46:27
One Piece of Advice

48:26
The Importance of Not Comparing Yourself

49:15
Connect with Jenna Nitowski-Luu

50:14
Conclusion and Call to Action

About Jenna 
Dr. Jenna Nitowski-Luu is a chiropractor, coach and owner of Lotus Spine and Strength. Her previous experience with chronic injuries as a runner led her to pursuing her education and opening her own practice. She works with a variety of patients, but runners specifically seek care at Lotus due to her experience with running-related injuries. Her main goal is to keep runners running, which she pursues through patient care, but also by teaching rehab to other clinicians as well. Follow her for clinical and running-related content @dr.j.nitowski on Instagram and find more about her services at lotusspine.com

Connect with Jenna 

• Instagram
  • @dr.j.nitowski
• Website 
  • lotusspine.com

Connect with Dr. Kat

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

The Boston Marathon is one of the most iconic world major marathons that many people dream of running. Marathon Monday is quickly approaching, and for many people, it might be their first time running Boston. So, in this episode Registered Dietician Caila Yates is here to discuss logistics on the Boston Marathon as well as how to optimize your nutrition during race week and on race day. 

Episode Outline
00:00
Introduction and Overview

01:07
Importance of Fueling and Expertise

07:06
Running the Boston Marathon

08:16
Experience and Course Details

12:01
Preparing for the Boston Marathon

23:50
Snacks and Hydration

29:20
Snack Options and Electrolytes

32:34
Personal Carb Loading Strategies

33:15
Pre-Race Carb Loading

38:50
Pre-Race Mobility and GI Issues

43:07
Morning of the Race

49:09
Fueling and Hydration During the Race

54:27
Post-Race Recovery and Celebration

58:26
Final Advice for Running Boston

About Caila
Caila is a registered dietitian based in Boulder, CO with a dual expertise in eating disorder treatment and sports nutrition.  Using an evidence-based approach, Caila teaches athletes how to use nutrition to fuel their performance without sacrificing their relationship with food or their bodies.  Whether you are honing in on your race day fueling strategy, treating an injury, or looking to build a better relationship with food, Caila will meet you where you are.  When she's not working, she is running with The Track Club in Boulder, skiing, playing pickleball, or spending time with her fiance and her pup.

Connect with Caila

• Caila is currently taking on new clients, to inquire reach out via email
  • [email protected]
• Website
  • https://www.steadystatenutrition.co/
• Instagram
  • @steadystatenutrition

Connect with Dr. Kat

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

Apply For Run Coaching with Dr. Kat!

• click here to apply!

To Inquire About Physical Therapy with Dr. Kat

• Instagram- @BlueIronPhysio
• Website- BlueIronPhysio.com

Listen and Subscribe 

• Apple Podcast
• Spotify
• Google Play
• IHeartRadio
• Amazon Music

The Jersey City Half Marathon and Marathon is a new race in the North Jersey area that so many people are doing this year! With it only being the second year that the race is being held in NJ, a lot of runners are not entirely sure what to expect from this race. So, in this episode, I have Dr. Jimmy Williams here to discuss everything you need to know to be prepared for the Jersey Half Marathon and Marathon this April!

Episode Outline
00:00
Introduction and Background

08:53
Race Expo and Swag

15:32
Logistics Before the Race

23:05
Fueling and Hydration

27:36
Finish Line and After Party

34:51
Course Overview

39:09
Spectator Recommendations

39:38
Spectating Tips for the Half Marathon

41:42
Race Strategy for the Half Marathon

46:15
Marathon Course Overview

53:25
Race Strategy for the Marathon

57:43
Exit Strategy and Connecting with Family and Friends

59:47
Advice for Beginner Runners

About Jimmy
Dr. Jimmy Williams is a physical therapist with a specialty in runners & endurance athletes. Jimmy has been a running & triathlon coach since 2015. This combination of a well tenured coach plus Doctor of Physical Therapy helps his clients reach their personal fitness goals whether they are currently dealing with injury or not. Jimmy is a native Florida Man who moved up to New Jersey to go to Rutgers University for his graduate degree and has been working at Finish Line Physical Therapy in Manhattan ever since. Feel free to follow him @runningjimmy_dpt on Instagram or shoot him a DM for coaching/physical therapy inquiries. 

Connect with Jimmy 

• Physical Therapy With Jimmy
• Instagram
  • @runningjmmy_dpt

Connect with Dr. Kat

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

Apply For Run Coaching with Dr. Kat!

• click here to apply!

To Inquire About Physical Therapy with Dr. Kat

• Instagram- @BlueIronPhysio
• Website- BlueIronPhysio.com

Listen and Subscribe 

• Apple Podcast
• Spotify
• Google Play
• IHeartRadio
• Amazon Music

Have you ever heard of a running and strength competition called Hyrox? I have been seeing more runners who love to strength train start to use their endurance to participate in Hyrox, and similar to running a first half marathon or marathon, a lot of people are attempting to race Hyrox without preparing for the race correctly. So, in this episode Dr. Kayleigh Shondee discusses how to program a hyrox plan and pointers on how to be successful during your first hyrox race. 

Episode Outline
00:00
Introduction to Hyrox and the Guest

06:25
Understanding Hyrox Competition

11:32
Preparing for Hyrox Training

18:13
Balancing Running and Strength Training

21:51
Speed Workouts for Hyrox

25:19
Determining Goal Pace for Hyrox

32:16
Timeframe for Hyrox Preparation

37:41
Mock Workouts and Peak Week

40:12
Mental Challenges of Hyrox

44:46
Tapering and Preparation for Hyrox

46:50
Advice for New Hyrox Participants

About Kayleigh
Dr. Kayleigh Shondee works virtually with HYROX athletes all over the world. She is based out of phoenix, AZ and her husband is going into the army active duty so she has perfected her ability to treat clients and get them running & racing pain free virtually! She has ran 2 marathons, countless half marathons and 1 HYROX race last year! She has rehabilitated her own wrist fracture and hamstring strain to get back to competing! When she is not treating clients she is training herself at Anarchy Fitness of Scottsdale or Suffer City of Gilbert with her husband who also loves to suffer as much as she does!

Connect with Kayleigh

• Kayleigh’s Hyrox Guide
• Instagram
  • @dr.kayleighshondee.dpt

Connect with Dr. Kat

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

Apply For Run Coaching with Dr. Kat!

• click here to apply!

To Inquire About Physical Therapy with Dr. Kat

• Instagram- @BlueIronPhysio
• Website- BlueIronPhysio.com

Listen and Subscribe 

• Apple Podcast
• Spotify
• Google Play
• IHeartRadio
• Amazon Music

In this episode, Coach Nick Golimbowski discusses how to prepare for your first ultra marathon. He emphasizes the importance of understanding the different types of ultra marathons and the expectations for training and nutrition. Coach Nick provides insights on building a strong base, incorporating strength training, and gradually increasing mileage. He also highlights the mental aspect of ultra marathons and the need for a strong why and positive mantras. Additionally, he shares common mistakes to avoid and the importance of specificity in training, including elevation considerations. Overall, Coach Nick provides valuable advice for beginners looking to tackle their first ultra marathon.

Episode Outline
00:00
Introduction to Ultra Marathons

03:19
Understanding Ultra Marathons

04:29
Types of Ultra Marathons

05:20
Must-Knows for Ultra Marathons

09:30
Training for Ultra Marathons

14:32
Peak Week and Tapering

24:38
Mental Aspect of Ultra Marathons

31:05
Common Mistakes in Ultra Marathons

35:38
Importance of Strength Training

40:59
Considerations for Elevation

44:45
One Piece of Advice

About Nik 
Nikola Golymbiowsky, widely recognized as Runnik100km, is a highly skilled and passionate run coach, renowned for his expertise in guiding runners to achieve new personal records while emphasizing injury-free training. His extensive qualifications include certifications from UESCA as a run coach, ISSA in strength & conditioning, and a noteworthy specialization as a certified muscular therapist. 

Nik's own journey in the realm of endurance sports is marked by his seasoned experience as an ultra marathon runner. Currently, he is ambitiously training for a daunting 500km race across the challenging terrains of the Mojave Desert. His dedication to the sport and his athletes is not just about crossing finish lines but about embracing and overcoming the physical and mental challenges inherent in ultra-distance running.

Follow Nik's inspiring journey and benefit from his professional insights by connecting with him on Instagram at @runnik100km, where he shares his adventures, training tips, and the relentless pursuit of pushing boundaries in the world of long-distance running.

Connect with Nik

• Instagram
  • @Runnik100km
• To work with Nik
  • DM “plan”

Connect with Dr. Kat

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