Making Strides Podcast

In this episode of the Making Strides podcast, hosts AJ and Adam delve into the crucial topic of knowing when to seek professional help for running injuries and performance plateaus. As running coaches and physical therapists, they share their expertise on the indicators that suggest it's time to get professional support, whether it's due to persistent pain, stiffness, or a plateau in performance. They discuss common mistakes runners make self-managing their injuries and training, the detrimental effects of delaying professional help, and the significant role of accountability and structured plans in effective rehab and performance improvement. The episode underscores the importance of early intervention and professional guidance in achieving running goals efficiently and safely. 00:00 Introduction and Episode Overview 00:14 When to Seek Help for Running Injuries 01:09 Indicators for Professional Help 04:34 Common Mistakes in Self-Rehabilitation 13:32 Training Mistakes and Performance Plateaus 22:55 Consequences of Delaying Professional Help 29:37 Final Thoughts and Encouragement --- Adam's website at RunMental [https://www.runmental.com/] Adam's Instagram [https://www.instagram.com/runmental] RunMental facebook page [https://www.facebook.com/runmental] AJ's website at Up and Running Physical Therapy [https://www.upandrunningpt.com/]  AJ's Instagram [https://www.instagram.com/upandrunningpt] Up and Running PT facebook page [https://www.facebook.com/upandrunningpt]

In this episode of the Making Strides Podcast, hosts Adam, AJ, and special guest Chase, a seasoned physical therapist and competitive swimmer, delve into the world of cross-training for runners. They discuss why runners are drawn to cross-training, debunk common myths, and provide actionable advice to enhance your running journey. Topics include injury prevention, enhancing performance, and the best cross-training activities. Whether you're a dedicated runner or just curious about how cross-training can fit into your routine, this episode offers valuable insights to support your fitness goals.   00:00 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=0s] Welcome and Guest Introduction 00:56 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=56s] Chase's Background and Experience 01:43 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=103s] Diving into Cross Training 02:51 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=171s] Injury Prevention and Cross Training 06:41 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=401s] Cross Training and Running Performance 21:27 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=1287s] Best Cross Training Activities for Runners 29:09 [https://www.youtube.com/watch?v=k4WC3OSPkZg&t=1749s] Final Thoughts and Takeaways —— Adam's website at RunMental [https://www.runmental.com/] Adam's Instagram [https://www.instagram.com/runmental] RunMental facebook page [https://www.facebook.com/runmental] AJ's website at Up and Running Physical Therapy [https://www.upandrunningpt.com/]  AJ's Instagram [https://www.instagram.com/upandrunningpt] Up and Running PT facebook page [https://www.facebook.com/upandrunningpt]

In this episode of the Making Strides Podcast, co-hosts AJ Cohen and Adam Schwerdt discuss the intricacies of running form. They emphasize the misconception of a 'perfect' running form and explore the individuality of running styles, likening them to unique signatures. They also debunk common myths like the negative perception of heel striking and explore under-discussed topics like how changes in form can impact running economy. The hosts offer practical advice on how to potentially alter one's running form for injury prevention and performance optimization through changes in step rate, resistance training, and plyometrics. They also address audience concerns and emphasize the importance of comfort and natural movement in form adjustments. 00:00 Introduction and Catching Up 01:13 Today's Topic: Running Form 03:58 Debunking the Myth of Perfect Running Form 07:51 Heel Striking: Myths and Realities 13:48 Does Running Form Prevent Injuries? 18:15 Assessing and Optimizing Running Form 23:25 Actionable Tips for Improving Running Form 27:48 Final Thoughts and Encouragement —— Adam's website at RunMental [https://www.runmental.com] Adam's Instagram [https://www.instagram.com/runmental] RunMental facebook page [https://www.facebook.com/runmental] AJ's website at Up and Running Physical Therapy [https://www.upandrunningpt.com]  AJ's Instagram [https://www.instagram.com/upandrunningpt] Up and Running PT facebook page [https://www.facebook.com/upandrunningpt]

In this episode of the Making Strides Podcast, AJ chats with Lisa Zagorski, PT, DPT, OCS to talk about "Things PTs Need to Stop Telling Patients". Here are some of the things we talked about: 1. You need to STOP doing XYZ activity. (without offering or trying modifications first) 2. Your XYZ hurts because your XYZ is weak. 3. Your XYZ hurts because your XYZ [enter biomechanical reason]. 4. You need to do some complicated warm-up or muscle activation. 5. XYZ exercise is inherently bad for you. 6. Eccentrics only for tendinopathy. 7. Modalities/passive treatments in general. 8. Dry needling fixes things. 9. Forgetting to prescribe intensity to patient's exercises. —— Pick a time for a discovery call at Up and Running PT [bit.ly/urpt-call] Up and Running PT's website [https://www.upandrunningpt.com] Up and Running PT's Instagram [https://www.instagram.com/upandrunningpt] Up and Running PT's facebook page [https://www.facebook.com/upandrunningpt]

In this episode of the Making Strides Podcast, AJ and Adam sit down with registered dietician, Katie Kissane to talk about iron for endurance athletes. Check it out! —— 5:00 Katie’s story and journey into dietetics 12:00 Supplementing without prior testing 14:30 AJ’s story of being anemic 15:30 Sex difference with anemia and definitions 19:45 AJ’s crazy supplement protocol 26:00 Inhibitors of absorption 30:15 What Iron does 37:00 Labs for athletes vs general population 41:15 Time frame for improvement and frequency of testing 46:00 Different forms and sources of iron —— https://pubmed.ncbi.nlm.nih.gov/33057935/ [https://pubmed.ncbi.nlm.nih.gov/33057935/] —— AJ's Iron Supplementation Regimen that was mentioned: 1. Ferrous Sulfate Elixir [https://www.amazon.com/Ferrous-Sulfate-Elixir-Supplements-Laboratories/dp/B000GCQ7JU], immediately after morning runs as much as possible for optimal hepcidin timing, 1/2tsp (22mg iron) 2. Two [pure encapsulation] capsules [https://www.amazon.com/dp/B0017HQDVK?ref=nb_sb_ss_w_as-reorder-t1_ypp_rep_k1_1_8&&crid=38P3DPAUNLIJK&&sprefix=pure+enc] (15mg iron EACH) right before bed 3. LP299V probiotic supplement [https://www.amazon.com/dp/B00O4BPX9O?ref=nb_sb_ss_w_as-reorder-t1_ypp_rep_k2_1_6&&crid=191JU4TDJVOF8&&sprefix=jarrow] (Jarrow, 10B CFU) also right before bed —— Quotes:   “To just arbitrarily, without lab testing, supplement iron is a concern. It is toxic when consumed in too large of quantities.” -Katie   “Everyone is very individual. Not everyone responds the same with iron supplementation. Sometimes it take connecting with a professional and investigate to solve things.” -AJ   “Optimally, I like to see ferritin at 50-150 in athletes.” -Katie   “Try not to take your supplement within a 1-2hrs of coffee/tea” -Katie   “It looks good [iron] when compared to the general population, but the endurance athlete may have different values that we want to strive for which is an important distinction.” -Adam —— Adam's website at RunMental [https://www.runmental.com] Adam's Instagram [https://www.instagram.com/runmental] RunMental facebook page [https://www.facebook.com/runmental] AJ's website at Up and Running Physical Therapy [https://www.upandrunningpt.com]  AJ's Instagram [https://www.instagram.com/upandrunningpt] Up and Running PT facebook page [https://www.facebook.com/upandrunningpt]