A major mistake I see many runners constantly making is chasing after a half marathon or marathon time by only running half marathons or marathons. And yes, I can see how that would make sense, but what if I told you that maybe you can get faster by actually focusing on the shorter distances? The 5k is a great indicator of fitness without requiring an extended period of recovery following the race. But, despite it requiring much less recovery than a marathon, a 5k program should be just as carefully crafted as the marathon. So, in this episode Coach Montana Depasquale will discuss  how to perfectly craft a 5k to help you PR.

Episode Outline
00:00
The Mistake of Chasing Marathon Times

01:22
The Importance of the 5K Distance

04:18
Considerations for Crafting a 5K Program

05:08
Major Considerations for PRing in a 5K

09:26
The Difficulty of PRing in a 5K

10:48
Training for a 5K in the Winter

11:42
Building Strength and Power in the Off-Season

12:11
The Importance of Warm-Ups in Cold Weather

13:35
Physiological Differences in 5K Training

16:18
Understanding Aerobic and Anaerobic Systems

20:10
Duration of a 5K Training Program

21:29
Frequency of Speed Workouts in a 5K Program

23:41
Considerations for Recovery in Speed Workouts

26:54
Structuring Two Days of Speed Work per Week

28:48
Differentiating Speed Workouts in a 5K Program

29:39
Adapting Speed Workouts for Individual Needs

30:07
Key Workouts for Improving Anaerobic Capacity

33:33
Building Up to 5K Pace in Training

36:45
Timing of Peak Workouts in a 5K Program

37:12
Speed Workouts in the Week Leading to the Race

39:20
Race Preparation for Hilly Courses

41:00
Strategies for Finding and Maintaining Pace

45:27
Executing a Well-Planned Race Strategy

49:09
Considering Course Difficulty for PR Attempts

50:10
Listening to Your Body and Adjusting in the Race

51:46
Final Thoughts and One Piece of Advice for PRing in a 5K

52:55
Closing Remarks and Contact Information

About Montana 
Montana DePasquale is an online running and strength coach and the owner of Coach Montana DePasquale. She's passionate about providing runners with science-based info, helping them cut through the 'noise' of information overload and misinformation. She's also passionate about getting more runners strength training, and providing good quality of care to pregnant and postpartum women runners. She's been running for over 16 years herself and is a former D1 track and cross country runner. Prior to working in the online space, she's coached at the high school and college levels. She loves helping runners go after their big goals, whether they're sub-3:00 marathoners or brand new to the sport run-walkers.

Connect with Montana 

• https://www.coachmontanadepasquale.com
• Instagram
  • @coachmontanadepasquale

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- 

Hip Labral Tears are just one of the common hip injuries that can affect your running. But, is it safe to keep running with a hip labral tear? Can you do more damage to the labrum? Do you need surgery if you have a hip labral tear? And most importantly, how do you manage running with a hip labral tear. In this episode, physical therapist, Dr. Sarah Louie discusses… 

Episode Outline
00:00
Introduction to Hip Labral Tear

05:16
Understanding the Labrum

07:17
Causes and Risk Factors of Hip Labral Tear

10:21
Symptoms of Hip Labral Tear

14:37
Running with a Hip Labral Tear

16:30
Surgery for Hip Labral Tear

18:01
Outcomes of Surgery for Hip Labral Tear

21:57
Physical Therapy for Hip Labral Tear

25:15
Exercise Recommendations for Hip Labral Tear

36:03
Pain-Relieving and Provocative Movements

40:56
Returning to Running After a Hip Labral Tear

45:58
Advice for New Runners

49:29
Conclusion and Finding Dr. Sarah Louie

10:00
Common Hip Injuries in Runners

20:00
Prevention and Rehabilitation Strategies

30:00
Importance of Strength Training

40:00
Returning to Running After Injury

50:00
Conclusion and Contact Information

About Sarah
Dr. Sarah helps women runners with hip pain return to running confidently and comfortably both through virtual run and strength coaching as well as in-person physical therapy and performance work in Seattle, WA. Sarah is a fellowship trained physical therapist who became passionate about women runners with hip pain when she was sidelined from running by her own hip injury for a whole year. She wants to collapse the recovery time for future hip pained runners and infuse hope in to their stories to trump all the fear and anxiety. Follow her on socials at @Dr.Sarah_TheHipDoc or schedule a time to chat at StrategyWithSarah.com 

Connect with Sarah

• EmpowHER Hip Program
• Instagram
  • @Dr.Sarah_TheHipDoc

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

Breaking down running form can be quite overwhelming and often times misleading on social media. In this episode, Dr. JP Gloria is a physical therapist that will address common misconceptions and myths when it comes to perfect running form. JP discusses cadence, overpronation, and foot strike pattern.

Episode Outline 

00:00
Introduction: The Complexity of Running Form

10:46
Can Perfect Running Form Prevent Injuries?

14:34
Improving Efficiency and Performance

18:31
Understanding Cadence and Optimal Step Rate

29:08
Debunking the Myth of Overpronation

37:33
The Complexity of Hip Drop

46:15
The Truth About Foot Strike

47:34
The Importance of Individualization

50:43
Considerations for Changing Footstrike

51:30
Understanding Overstriding

52:57
The Role of Variety in Running Shoes

54:11
Exploring Different Foot Strikes

56:24
Being Open-Minded and Avoiding Dogma

57:45
The Complexity of Running Form

About JP
Dr. JP Gloria is a physical therapist and performance coach for runners. He has worked with runners of all levels from new runners to professional runners. JP is extremely passionate about understanding runners and the way they move to help them get back to running and competing. He takes a particular interest in working with master's level/older athletes get back to enjoy lifelong running again and still even compete. In his "spare" time, he still tries to share that experience and running knowledge to other runners, so they can also continue to enjoy running, whether it's peak performance or staying injury free. You can find his running advice and tips of Dr. JP Gloria from multiple platforms like Instagram (@jpgloria.dpt) , along with other videos found on Youtube (@JPGloria). If you are more curious about his individual services, you can submit a form at his official site at www.jpgloria.com .

Connect with JP

• Website
• JP’s YouTube Channel
• Facebook
  • JPthePT
• Instagram
  • @jpgloria.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

Training for a marathon is a lot of work, and at times, can be overwhelming when trying to find all the right resources to use to be prepared. Luckily, author and runner, Ali Nolan made a book discussing everything you need to know to be prepared for your marathon. Ali took it one step farther and also included important information to consider for women.

Outline
00:00
Introduction to Allie Nolan and her book

02:28
The need for a book specifically for women

06:01
The importance of strength training and nutrition for women runners

09:18
The role of mindset in running

10:14
The power of mantras and positive self-talk

16:39
The body scan technique for tuning into the body

20:36
The importance of trusting your body and tuning out negative self-talk

27:12
The use of imagery in running

47:05
Using Imagery for Performance Enhancement

50:50
The Importance of Self-Compassion

56:10
The Role of Coaches in Promoting Self-Compassion

58:20
How to Connect with Ali Nolan

Ali Nolan is the author of Master the Marathon: the Ultimate Training Guide for Women. As the former features editor and a current contributor for Runner’s World, she is active in empowering women in fitness and endurance sports. She's also a fierce advocate for mental health. You can find her byline at ACTIVE.com, Bicycling, Garden & Gun, Halfmarathons.net, Livestrong, Runner’s World, Self, Sport Literate, and Women’s Health. When she's not writing or running, you can find her on the tennis courts.

Connect with Ali 

• Website
  • https://www.alinolan.org
• Email
  • [email protected]
• Instagram:
  • @alialinol

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 pose method is  one of the most common ways to promote efficient running form in runners. In this episode, Pose Method Specialist, Coach Dex Moore discusses the basics of pose method and how it can help you become a stronger, faster, and more economically efficient runner.

Episode Outline
00:00
Introduction to the Pose Method

03:44
Understanding the Pose Method

05:46
Breaking Down the Pose Method

09:01
The Three Elements of the Pose Method

13:15
The Role of Gravity in Running

16:31
Practicing the Pose Method

22:48
Cues for Proper Running Form

25:52
The Figure Four Shape of the Pose Method

28:13
Building Foot Strength with Barefoot Shoes

35:13
Implementing the Pose Method into Running

43:47
The Importance of Video Analysis

46:44
Treating Running with Intention and Skill

47:43
Recap and Misconceptions about the Pose Method

48:39
The Importance of Allowing Natural Landing

49:32
Debunking Misinformation and Improving Running Form

50:23
Don't Get Caught Up in the Shoe Game Hype

51:19
Coach Dex Moore's Offerings and Social Media

52:21
Special Discount for Listeners

53:03
Gratitude and Conclusion

About Dex
Coach Dex is an ACE-certified Fitness Coach, Pose Method Running Technique Specialist, and RRCA Running Coach. By teaching running as a skilled movement rather than strictly a cardio exercise, he helps athletes build a better relationship with running. Some of his projects include: Working with Pose Method and the US Army to reduce running injuries in soldiers. Hosting Running Skill Clinics at tracks and gyms. Coaching teams of adult runners, of all skill levels, for local race events. Working with youth athletes to improve running for their sport of choice. Coaching group fitness classes based on General Physical Preparedness principles.
Follow along on Instagram @coachdex_757 to start working to develop your own running skill.

Connect with Dex

• Coach Dex’s Pose Method course and analysis options 
  • Use code: RUNWITHKAT for 50% off
• Instagram
  • @coachdex_757

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, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My client, Kaleb Hyland and I will break down his performance after the Kiawah Island Marathon, discuss what led him to feeling prepared for the race, and talk about important must do’s before your next race.

00:00
Introduction and Background

03:44
Race Recap: Key West Island Marathon

06:05
Race Summary and Reflections

10:08
Lessons Learned and Future Plans

26:48
The Importance of Support and Mental Training

31:17
What Went Well and What Didn't Go Well

37:33
Future Goals and Races

40:25
Where to Find Caleb and Final Thoughts

43:01
Katherine's Success as a Coach

43:32
Katherine's Knowledge and Approach

44:25
Investing Time in Athletes

44:53
Availability for Coaching

About Kaleb
Kaleb Hyland is a recent college graduate quickly emerging as a young professional in the engineering world. He currently works as a civil project designer for a private engineering firm focusing on aviation engineering. Kaleb also serves as an Army officer in the 391st Engineering Battalion. Outside of work, Kaleb strives to put himself on the map in the fitness world, as well. Kaleb has a burning passion for fitness, health, and mentoring others. He continually seeks out mental and physical challenges in order to grow and to inspire others along the way. Kaleb hopes to one day own his own gym where he can help steward and mentor troubled youth and continue to test and push his body to the limits.


If you liked Kaleb's vision and want to follow his journey or seek out advice follow his Instagram where he will be documenting his journey. 


Connect with Kaleb

• Instagram
  • @Kaleb_Hyland

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

As runners, we all know we need to strength train, but most runners doesn’t really know what that entails. Dr. Gabby Go discusses the importance of strength training for runners and provides insights on how to execute it correctly. In this episode, she educates runners on principles of strength training and emphasizes the need for progressive overload as well as individualized programs tailored to the specific needs of runners. Gaby highlights the benefits of strength training. She also addresses common mistakes and misconceptions about strength training, such as the belief that it will make runners bulky or slow them down. Gaby also shares her insights and experiences as a marathon runner and how to incorporate strength training into our running routines.  

Episode Outline
00:00
Introduction and Background

07:59
What is Strength Training?

09:02
Common Mistakes in Strength Training

15:46
Benefits of Strength Training for Runners

20:15
Frequency of Strength Training

25:52
Difference Between Strength Training and Cross Training

28:31
Important Muscle Groups for Runners

33:59
Sets, Reps, and Rest Periods

39:49
Importance of Rest and Recovery

41:39
Advice for New Runners

42:19
Connect with Dr. Gabby Go

05:00
Training for a Marathon

15:00
Injury Prevention and Recovery

25:00
Nutrition and Hydration

35:00
Mental Preparation and Motivation

43:00
Acknowledging Coaches and Support

About Gaby
Dr. Gaby Go is a former D1 athlete and marathoner. Her personal injury experiences and athletic career sparked her journey to physical therapy alongside a special interest in treating endurance athletes. She currently works as a sport & performance physical therapist at Health Baller located in Rockville, MD. She is also the founder of Go Run Stronger, a virtual platform that offers 1:1 run coaching, strength coaching, and a monthly subscription to strength & running related injury programs. She is dedicated to her work and passionate about empowering her patients and clients to reach their individual goals. She emphasizes performance-based injury prevention and rehabilitation through strength, mobility, and adequate recovery. Follow her so you can learn tips to stay injury-free when running @dr.gabygo!

Connect with Gaby

• Go Run Stronger Website
• Instagram
  • @dr.gabygo

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

Not all runners are created equal, therefore, not all run programs should be the same. And, I feel like MOST people know this, but, one thing I can’t shake off is how LITTLE we talk about the difference on how to approach programming for women. It is a fact, our hormones cycles are extremely different than men, and they are CONSTANTLY CHANGING, so today I have Louise Valentine here to discuss how women’s cycles can affect their training. In this episode Louise will discuss…

• Main differences between male and female athletes as it relates to hormones
• How does the menstrual cycle affect running performance
• How does being pregnant affect running performance in relation to VO2 max
• What are some tips for a woman runner if she has her period on race day
• Does menstruating during race day make us run slower or faster?
• Can women’s change in hormones make us more susceptible to injury like a stress fracture

Louise helps female runners ditch hormone havoc, sluggish running, hanger, weight gain, muscle loss, injuries, low libido & more. She is the creator of Badass Breakthrough Academy, the only 1:1 program combining women's health, comprehensive female-specific nutrition, run plans, expert-level injury prevention & all resources needed to work WITH your female body for life Named #1 practitioner in the world 2023, it's her greatest passion to empower everyday active women to feel, look & run their best with less stress.

Connect with Louise

• Free Nutrition Guide to ditch hormone symptoms, free injury prevention masterclass, blog & free 1:1 consults: 
  • Click Here! 
• Podcast: Maximizing Fitness, Fat Loss & Running Through Perimenopause
• Instagram: @breakingthroughwellness

Connect with Dr. Kat

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

To Inquire About Physical Therapy with Dr. Kat

• Instagram- @BlueIronPhysio
• Website- BlueIronPhysio.com

Apply For Run Coaching with Dr. Kat!

• click here to apply!

Listen and Subscribe 

• Apple Podcast
• Spotify
• Google Play
• IHeartRadio

Amazon Music 

Your mindset will dictate not only your running, but your ability to overcome any adversity in life. One of my favorite reasons I love running is because it can teach you a lot about how to challenge yourself physically, emotionally, and mentally. One major factor to consider when racing for performance is your mindset, so in this episode, sports psychologist Kate Allgood will discuss…

• Why is mindset and confidence important when running?
• What are some tools to shift mindset and help runners perform at their highest level
• What are some tools to improve self confidence when running 
• Can visualization and imagery help with performance and achieve running goals?
• How can runners maintain a sustainable flow or rhythm through the duration of a long distance race
• How can runners build the mental tools to respond to a negative situation rather than just react?

About Kate
Kate is a mental performance coach and CEO of Quantum Performance Inc. This high-performance coaching firm specializes in mental training for athletes, and Kate has worked closely with top athletes in the NHL, NFL, LPGA, Supercross, and other professional leagues. A recognized leader in the field of mental performance, she
holds two master’s degrees in psychology and is a highly sought- after coach. Her first book, “Get Into the Zone”, became an Amazon bestseller on the subject. Originally from Toronto, Canada, where she was a top-ranked ice hockey player, she now resides in sunny San Diego.

Connect with Kate

• Kates books
  • Get Into The Zone
  • The Athlete Within 
  • Fortitude 
• Instagram
  • @qpathlete

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 

On today’s Finish Line Features episode, athlete, Dominic Fusco will motivate and inspire you by discussing his experience with suffering a cardiac arrest. Dom breaks down what happened on that day his heart stopped and how his perspective on life has changed since then. Dom will discuss…

• Dom’s running history and how he started running
• Dom’s story about the day he suffered a cardiac arrest 
• Dom’s perspective on health after having a heart attack
• Dom’s perspective on life after having a heart attack
• The number 1 advice Dom gives others after almost dying
• The biggest life lesson Dom learned from his experienced 
• Absolute health practices Dom recommends everyone to do

About Dom

Dom Fusco is on a mission to inspire and empower 100 million people to live healthier, happier, more fulfilling lives. He is a lifestyle-wellness creator, Co-Founder of Upspace and Full Circle Events, and host of the Pure Ambition podcast.

Connect with Dom

• Climb Mt Kilimanjaro
  • Learn more here! 
• Instagram
  • @dominicfusco
• Tik-tok
  • @dominicfusco
• Pure Ambition Podcast
  • Spotify
  • Apple
  • YouTube 
• Upspace App

Connect with Dr. Kat

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

To Inquire About Physical Therapy with Dr. Kat

• Instagram- @BlueIronPhysio
• Website- BlueIronPhysio.com

Apply For Run Coaching with Dr. Kat!

• click here to apply!

Listen and Subscribe 

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