RunwithKat Show

You have good days, and you have bad days…You have good races, and you have bad races…That’s the gamble we take as runners. But, after a bad race it’s easy to fall into a trap of being discouraged, hopeless, and doubt your abilities for the future. The truth is, with more races under your belt, theres an increase likelihood you might very well have a bad race. But, how do you bounce back? In this episode,  Stephanie Diaz will cover… 

• Stephanie’s bad race
• Normal feelings to have after a race
• Steps to take after having a bad race
• How to use your bad race to bounce back

Stephanie Diaz is a RRCA (Road Runner’s Club of America) certified running coach, mat Pilates instructor, and is a 200-hour certified yoga teacher with advanced trainings in yoga for athletes, Yoga For All, and Empowered Wisdom Yoga Nidra. Stephanie's goal as a coach and instructor is to provide personalized experiences that amplify joy and gratitude while also balancing work with rest. To learn more about Stephanie and her offerings follow her on instagram @thecookierunner.

Connect with Stephanie 

• Website:  https://thecookierunner.net
• Sign up for Stephanies women only re-treat in Tennessee: https://thecookierunner.net/gsm2023
• Instagram-@thecookierunner

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

Listen and Subscribe 

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• Google Play
• IHeartRadio
• Amazon Music 

Plyometric training… you may have heard of the term, and you may know that it is good to incorporate. But, what really is it and how do you SAFELY incorporate it? Plyometric training is a beneficial exercise to improve power, which, as a result, can improve running economy and speed. But should you be plyometric training, and how?In this episode, Dr. Lisa Mitro  will cover…

• What Is Plyometric Training?
• Who Should Plyometric Train?
• Benefits of Plyometric Training?
• What Sets and Reps Should You Plyometric Train?

Dr. Lisa Mitro is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She’s on a mission to inspire and educate runners of all experiences and ages so they can continue running pain free. She is a true believer that movement is medicine. You can find her running tips on instagram and youtube at @dr.lisa.dpt 

Connect with Lisa

• Email: https://[email protected]
• Website: https://www.drlisadpt.com 
• Instagram- @dr.lisa.dpt
• Maintain Proper Running From While Running Slow (FREE PDF!!!)

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

Listen and Subscribe 

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

Part 2 Series of Running and Pregnancy

Whether you plan to have kids in the future, are currently pregnant, have given birth, or know a runner that is struggling with running postpartum, anyone can benefit from this episode! In this episode, Dr. Gabi Pasos will cover…

• How early can someone return to running after giving birth?
• Factors to consider when running post-partum 
• Return to running checklist 
• Is leakage normal?

Guest Star: Dr. Gabi Pasos

Dr. Gabriella Pasos is a Pelvic Floor Physical Therapist located in Tampa, FL.
She is passionate about serving and empowering women who are experiencing shame, guilt, and embarrassment due to any form of pelvic floor dysfunction such as urinary leakage, pelvic pain, painful intercourse, prolapse, or more. Her mission is to inspire women to know that there is hope and there is help! You can follow along to learn her top tips and favorite exercises for pelvic health on Instagram at @Gabi_xoxo_!

Show Note Links

• Return to Running Postnatal Guidelines
• Return to Run Postpartum Reel 1
• Return to Run Postpartum Reel 2

Connect with Gabi

• Instagram-@Gabi_xoxo_ 
• Website-https://www.rezalo.com/pelvichealth 

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

Listen and Subscribe 

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

Running is therapeutic, but should it be considered therapy? Runners start running for several reasons, whether that that be for mental or physical benefits. But sometimes, runners will also get fixated on unhealthy habits as well. In this episode,  Amanda Mckinely will cover… 

• Mental and Physical Benefits of Running 
• Mental and Physical Benefits of Running With Others
• Can Running Be Considered Therapy?
• Signs of Burnout 

Amanda McKinley is a Licensed Clinical Social Worker and a certified run coach through the Road Runners Club of America.  She is currently a PhD student at the Indiana University school of social work studying how loneliness impacts whole person health.  She is particularly interested in how group physical activity can disrupt loneliness and build social capital.  She wants to help runners find supportive communities and address mental and social barriers that keep them from running their best.

Connect with Amanda

• Website: https://amanda-mckinley.clientsecure.me/
• Instagram- @runwellclinic

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

Listen and Subscribe 

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

Running and pregnancy is one of the most controversial topics when it comes to exercising while pregnant! Many times, out of fear, pregnant moms become hesitant to continue running due to the fear that the forces running demands can be harmful or even detrimental to the baby. But is it actually harmful?  OR… Can running while pregnant actually be helpful?  In this episode, Dr.  Youstina Gerges will cover… 

• Is Running While Pregnant Safe?
• Is It Safe to Race While Pregnant?
• Red Flags To Be Aware of When Running Pregnant
• Changes That Happen To The Body While Pregnant and How That Affects Running
• The Benefits of Running While Pregnant 

Guest Star: Dr. Youstina Gerges

Dr. Youstina Gerges is an experienced Pelvic Floor Physical Therapist with a passion for Pelvic health & Wellness. After completing her Doctor of Physical therapy from New York Medical College, she specialized in pelvic floor rehab. She founded Rise Above Physical Therapy serving patients in Northern New Jersey. She provides hands on one-on-one holistic care and full body assessments. She treats patients through all stages of life including pre-conception, pregnancy, postpartum, and menopause. She spends time to find the why behind patients’ symptoms to keep them active throughout.

 Her mission is to:

 Empower patients through the education and treatment of Pelvic pain (hip/low back pain), urinary leakage, and diastasis recti in order for patients to regain confidence and return to the activities they love pain-free.

Connect with Youstina 

• Website: https://www.riseabovept.com
• Instagram- @riseaboveptnj
• TikTok: @thepelvicdoctor

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

Listen and Subscribe 

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

If you’re in the slightest bit competitive with yourself in your running journey, then you may probably also have a dream of Boston Qualifying. What if I told you that you have the potential to qualify? In this episode, Maddie Maher will cover…

• Her journey of how she BQ’d
• The steps she took to build speed
• The sacrifices she made to get closer to qualifying 
• If training to qualify for Boston feels like a job

Guest Star: Maddie Maher

Madison is a runner and a writer, and is a small town USA girl currently living in Toronto, Canada. She ran Division III Cross Country in school, but her passion for running really grew during the pandemic when she turned to running as a hobby and a pastime. She is now a 3x marathoner, and a 1x Boston Qualifier. She combines her love for running and writing on her Instagram page, @mileswithmaddie, where she inspires others to begin their own running journey and take a chance on themselves in the sport. Follow her for motivational running content that will be sure to have you lacing up your own shoes and heading out the door!


Connect with Maddie 

• Instagram- @mileswithmaddie

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

Listen and Subscribe 

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

Carbon Plated Shoes are the new hype! If you have ever been to a road race or watched a race on TV, there is a good chance you’ve seen someone wearing carbon plated shoes! They are the super shoe that is designed to make you faster! But, is it worth it, or will you just find yourself injured?  In this episode, Dr.  Matthew Moran will cover… 

• What is a carbon plate shoe?
• Do carbon plated shoes work?
• Do carbon plated shoes increase your chance for injury? 
• Are our biomechanics altered when we wear this shoe?
• Who is recommended to wear these shoes?

Guest Star: Dr. Matthew Moran

Dr. Matthew Moran currently serves as the Program Director for the undergraduate Exercise Science BS major and Director of the Pioneer Performance Center. At the Pioneer Performance Center, Dr. Moran heads up biomechanical testing and performs gait analysis (walking, running). Dr. Moran has also formerly served as a collegiate cross country and track & field coach (SUNY Cortland, Yale University). He is passionate about integrating his research, coaching and running interests into his teaching methods. He serves as a peer reviewer of several professional publications and member of the American College of Sports Medicine.


Connect with Matt

• Instagram- @runtrix 
• Pioneer Performance Website- https://www.sacredheart.edu/offices--departments-directory/pioneer-performance-center/

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

Listen and Subscribe 

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

Finding a run coach who is also a physical therapist can benefit you in several ways! In this episode, Dr. Erin Kennedy Dalisay will cover… 

• What is a run coach
• What makes having a run coach different than an online plan
• A PT’s perspective on their approach to coaching 

Guest Star: Dr. Erin Kennedy Dalisay

Dr. Erin Kennedy Dalisay is a Doctor of Physical Therapy specializing in helping runners achieve pain free running so they can chase their running goals worry free. She is also a Board-Certified Orthopedic Clinical Specialist, RRCA (Road Runner's Club of America) certified running coach, and Gait Analysis Specialist. Erin is a life long runner, she ran cross country in school and has completed 10 marathons. With her education and personal background in running, Erin is prepared to help you navigate the complexities of your training to achieve the best possible outcome. Erin believes in the power of mental fitness as the most important tool to make running a life long activity. Follow her on Instagram @runwellclinic for tips on strength training, return to run plans, and addressing mental fortitude in running!


Connect with Erin

• Instagram- @runwellclinic 
• Website- https://www.runwellclinic.com/contact-us
  • type "RUNWITHKAT SHOW" for 15% off a 1-on-1 virtual running consult. Based on your personal needs, Erin can offer you an in-person session, virtual running gait analysis, and coaching services.

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

Listen and Subscribe 

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

Do you want to explore something new in the endurance world? Many runners want a new challenge, and contemplate running a triathlon to spice things up. In this episode Paul Capuzzo will provide you with all the information you need to feel ready and successful when transitioning into competing for a Triathlon.   In this episode, Paul  will cover… 

• What runners should expect when competing in their first triathlon 
• What type of equipment do you need for a triathlon 
• What a typical workout split looks like in a week
• Criteria to check off before running a triathlon 

Guest Star: Paul Capuzzo

The founder and head coach of Capuzzo Multisport Coaching, Paul Capuzzo is a USAT Level 2, TrainingPeaks University, USA Cycling Level 3, and IRONMAN U certified coach. 
Paul’s athletic career began at Emerson High School where he won State Sectional titles in cross country and outdoor track and set an 800m school record that stood for 19 years. He went on to Saint Peter’s College where he ran Division 1 cross country, indoor track, and outdoor track, setting college records in the indoor 1000m and outdoor 1500m.
Paul began his coaching career at Rutherford High School in 1998 where he coached a 2-time Bergen County champion and school record setter in the 3200m. Paul began teaching at Old Tappan High School in 2000 where he coached cross country, indoor track and outdoor track from 2001 to 2013. His boys’ cross country team amassed a record of 103 wins and 15 losses during that time, winning 2 State Sectional team titles and boasting numerous athletes who earned All-County honors. After coaching triathletes informally for several years, Paul established Capuzzo Multisport Coaching in 2019 and has helped his athletes to 5k PR’s, Boston Marathon qualifications, IRONMAN finishes, and everything in between.
Paul began his triathlon career in 2003 and has competed in several triathlons per year ever since, winning 3 sprint triathlons along the way. His most recent tri was IRONMAN Lake Placid in July of 2022.
Paul's resume includes personal bests of 15:44 (5k), 33:39 (10k), 1:18:59 (13.1), 2:56:47 (26.2), 2:12:24 (Olympic Distance Tri), 4:50:14 (70.3) and 12:06:21 (140.6).


Connect with Paul

• Instagram- @capuzzomultisportcoaching 
• Website-  https://www.cmctri.com/ 

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

Listen and Subscribe 

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

If you’re trying to get faster for your next marathon, you MUST take advantage of the off-season, and now is the time! In this episode, Dr. Kristen Schulz will cover… 

• How many marathons you should run in a year to get faster 
• What type of workouts to focus on during the off-season
• Common mistakes runners make that can affect you from getting faster
• Several factors that will assist in helping you get faster 

Guest Star: Dr. Kristen Schulz

Kristen Schulz is a physical therapist, running coach, and strength coach. She has been a runner herself for 19 years. Along with being frustrated with the way standard care is given to runners and being an injured runner herself in the past she has sought out additional ways to help runners outside of the standard healthcare system. She enjoys helping injured runners get back to running as well as helping runners find their full potential in running and become the strongest, fastest, most knowledgeable, and happiest runner possible. Her current personal goals include getting back on the track to run a fast mile and to break 1:30 in the half marathon.


Connect with Kristen

• Instagram- @kristen_runyourlife 
• Podcast- Breaking 5 - A Running Podcast 

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

Listen and Subscribe 

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