RunwithKat Show Wed, 13 May 2026 19:31:28 -0400 https://www.buzzsprout.com/2095417 en-us © 2026 RunwithKat Show yes 865742d0-d433-5eb1-982e-839a1180a3eb Katherine Campbell episodic false Welcome to the RunwithKat Show! A running podcast that centers around helping you run happy, healthy, and strong. Im Kat! Physical Therapist, Personal Trainer, Run Coach, and most importantly runner. For over 10 years now, running has been one of the biggest constants in my life, and my goal is that it becomes the same for you. As a physical therapist, one of my foundational core values is that movement is medicine, which is why I am extremely passionate about keeping runners healthy. This podcast was created with the intent to provide all of you runners out there with the proper knowledge on how to be the healthiest and fastest runner you can be, while never losing sight of running for pure  enjoyment for the sport. My mission is to help you do the thing you love the most as long as possible, and bring out the best runner and person you were born to be.  This show is  fun, informative, and centered around all things running related. Every week, I interview running experts AND inspirational runners just like you who work everyday to be a little better than yesterday. Whether you’re a beginner runner or a marathon veteran, stay tuned every Monday and bring out the best runner in you!  


Hosts: Dr. Katherine Campbell, DPT, CPT, and run coach

]]> Buzzsprout (https://www.buzzsprout.com) Katherine Campbell https://storage.buzzsprout.com/pu1807p7wcrosw5hfi1isiq5h1a6?.jpg RunwithKat Show Making my BQ Marathon Program with Kallup McCoy Making my BQ Marathon Program with Kallup McCoy 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-16010230 Mon, 04 Nov 2024 00:00:00 -0500 5494 89 full false Beginners Guide To Half and Full Iron Man’s with Jennifer Comfort Beginners Guide To Half and Full Iron Man’s with Jennifer Comfort 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15930179 Mon, 28 Oct 2024 00:00:00 -0400 3487 88 full false Jersey City Half Marathon Recap & Next Race Announcement Jersey City Half Marathon Recap & Next Race Announcement 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!!

]]> 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!!

]]> Katherine Campbell Buzzsprout-15924474 Mon, 21 Oct 2024 00:00:00 -0400 2102 88 full false Neurocognitive Training in Runners, Using Our Brain As Our Superpower Neurocognitive Training in Runners, Using Our Brain As Our Superpower 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15862271 Mon, 14 Oct 2024 00:00:00 -0400 3388 87 full false Running is A Skill Running is A Skill 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15691628 Mon, 23 Sep 2024 00:00:00 -0400 3689 86 full false Mismatch Disease with ER Physician Dr. Mani Alavi Mismatch Disease with ER Physician Dr. Mani Alavi 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15691570 Mon, 16 Sep 2024 00:00:00 -0400 3819 85 full false Finish Line Features | Overcoming a Traumatic Brain Injury with Shaun Astorga Finish Line Features | Overcoming a Traumatic Brain Injury with Shaun Astorga 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15631276 Mon, 02 Sep 2024 00:00:00 -0400 3157 84 full false Finish Line Features: Be The CEO Of Your Own Body | Mike Schmidt Finish Line Features: Be The CEO Of Your Own Body | Mike Schmidt 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15589681 Mon, 19 Aug 2024 00:00:00 -0400 3618 83 full false Strength Training During Marathon Training Strength Training During Marathon Training 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
    • coachdanai.sc@gmail.com
  • Instagram
  • Website
    • danaisisouphanhcoaching.com 

Connect with Dr. Kat

]]> 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
    • coachdanai.sc@gmail.com
  • Instagram
  • Website
    • danaisisouphanhcoaching.com 

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15528987 Mon, 12 Aug 2024 00:00:00 -0400 3546 82 full false Running Mate | The Best New App For Women Safety Running Mate | The Best New App For Women Safety 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15524974 Mon, 05 Aug 2024 00:00:00 -0400 3307 82 full false Building Speed For Intermediate Half Marathoners Building Speed For Intermediate Half Marathoners We are approaching the end of July and many runners at this point have their races set on the calendar. I personally, will be running the Newport Jersey City Half Marathon this September, along with a good chunk of my RunwithKat  clients. And as I have been programming, I couldn’t stop thinking about how many runners during half marathon/marathon season pick together random workouts as they build their programming with no true intent or purpose behind their workout selection. So, in this episode, I brought back the extremely knowledgeable Dr. Abu Guerges to discuss speed workouts for the Half Marathon Distance in Intermediate Runners 

Episode Outline
00:00
Introduction and the Importance of Intention in Speed Workouts

05:19
Defining Intermediate Runners and Performing a Needs Analysis

10:34
Training Principles: Specificity, Volume, Intensity, and Progressive Overload

17:08
The Importance of Coaching and Individual Differences

21:44
Consistency and the Role of Strength Training

27:10
Balancing Total Training Time and Personal Life

30:23
Maintaining Consistency and Avoiding Swings in Training

33:13
Key Takeaways and Final Thoughts

33:30
Introduction to Speed Work and Selection of Workouts

44:21
Incorporating Tempos into Long Runs

51:20
Half Marathon Pace in Long Runs

55:04
Refining Feel and Modulating Pacing

58:01
Consistency and Context in Training




About Dr. Abu
Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle.  Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs.  Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges

Connect with Dr. Abu

Connect with Dr. Kat

]]> We are approaching the end of July and many runners at this point have their races set on the calendar. I personally, will be running the Newport Jersey City Half Marathon this September, along with a good chunk of my RunwithKat  clients. And as I have been programming, I couldn’t stop thinking about how many runners during half marathon/marathon season pick together random workouts as they build their programming with no true intent or purpose behind their workout selection. So, in this episode, I brought back the extremely knowledgeable Dr. Abu Guerges to discuss speed workouts for the Half Marathon Distance in Intermediate Runners 

Episode Outline
00:00
Introduction and the Importance of Intention in Speed Workouts

05:19
Defining Intermediate Runners and Performing a Needs Analysis

10:34
Training Principles: Specificity, Volume, Intensity, and Progressive Overload

17:08
The Importance of Coaching and Individual Differences

21:44
Consistency and the Role of Strength Training

27:10
Balancing Total Training Time and Personal Life

30:23
Maintaining Consistency and Avoiding Swings in Training

33:13
Key Takeaways and Final Thoughts

33:30
Introduction to Speed Work and Selection of Workouts

44:21
Incorporating Tempos into Long Runs

51:20
Half Marathon Pace in Long Runs

55:04
Refining Feel and Modulating Pacing

58:01
Consistency and Context in Training




About Dr. Abu
Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle.  Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs.  Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges

Connect with Dr. Abu

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15432187 Mon, 29 Jul 2024 00:00:00 -0400 3824 81 full false Yoga For Runners Yoga For Runners As a PT, one thing I absolutely love my clients integrate in their schedule is Yoga. And often times, I find that my clients see how much it benefits their running. But, I also know other runners will overlook the benefits of Yoga, and  have trouble finding where to fit another activity in to their weekly schedule, or they just don’t know where to start. So today, I have Dominique Bonura here to discuss why runners should doing Yoga, how it can benefit your running, and how to ease into Yoga as a runner. 


00:00
Introduction: Why Runners Should Do Yoga

06:00
Dominique's Journey with Yoga

14:28
The Physical and Mental Benefits of Yoga for Runners

22:30
The Relationship Between Yoga and Meditation

26:15
The Mental Aspect of Running and the Role of Meditation

30:30
The Power of Yoga and Meditation in Daily Life

31:50
The Benefits of Yoga and Meditation for Athletes

34:13
Debunking Myths About Yoga and Meditation

45:46
Incorporating Yoga into a Busy Schedule

53:19
Exploring Different Forms of Meditation

57:08
The Power of Being Present

01:00:17
Meditation for Mental Relaxation and Physical Recovery


About Dominique 
Dominique is a seasoned yoga instructor and flexibility mobility specialist with a passion for integrating mind and body wellness into athletic training. Holding certifications in 200-hour yoga and levels 1-3 Yin Yoga, Dominique is the Yoga/Recovery instructor for NJ’s highest ranking girls soccer program at DePaul Catholic. She specializes in tailoring yoga and meditation practices to enhance the performance and recovery of athletes. With a rich background as a high-level soccer player and extensive experience in Pilates, breathwork, and meditation, she deeply understands the specific needs of runners. Through her work, she aims to help athletes improve flexibility, balance, and mental clarity, ensuring they can run stronger, recover faster, and maintain peak performance both on and off the track. Follow her on social, have a listen to curated meditation playlists, and open your mind and body to a new way of recovery!

Connect with Dominique 

Other resources
Yoga:

https://dominiquemarieyoga.carrd.co/

Meditation Playlists:

https://open.spotify.com/user/dbonura03?si=UPfL0KwuQhqHJuB4IdS3LA

Connect with Dr. Kat

]]> As a PT, one thing I absolutely love my clients integrate in their schedule is Yoga. And often times, I find that my clients see how much it benefits their running. But, I also know other runners will overlook the benefits of Yoga, and  have trouble finding where to fit another activity in to their weekly schedule, or they just don’t know where to start. So today, I have Dominique Bonura here to discuss why runners should doing Yoga, how it can benefit your running, and how to ease into Yoga as a runner. 


00:00
Introduction: Why Runners Should Do Yoga

06:00
Dominique's Journey with Yoga

14:28
The Physical and Mental Benefits of Yoga for Runners

22:30
The Relationship Between Yoga and Meditation

26:15
The Mental Aspect of Running and the Role of Meditation

30:30
The Power of Yoga and Meditation in Daily Life

31:50
The Benefits of Yoga and Meditation for Athletes

34:13
Debunking Myths About Yoga and Meditation

45:46
Incorporating Yoga into a Busy Schedule

53:19
Exploring Different Forms of Meditation

57:08
The Power of Being Present

01:00:17
Meditation for Mental Relaxation and Physical Recovery


About Dominique 
Dominique is a seasoned yoga instructor and flexibility mobility specialist with a passion for integrating mind and body wellness into athletic training. Holding certifications in 200-hour yoga and levels 1-3 Yin Yoga, Dominique is the Yoga/Recovery instructor for NJ’s highest ranking girls soccer program at DePaul Catholic. She specializes in tailoring yoga and meditation practices to enhance the performance and recovery of athletes. With a rich background as a high-level soccer player and extensive experience in Pilates, breathwork, and meditation, she deeply understands the specific needs of runners. Through her work, she aims to help athletes improve flexibility, balance, and mental clarity, ensuring they can run stronger, recover faster, and maintain peak performance both on and off the track. Follow her on social, have a listen to curated meditation playlists, and open your mind and body to a new way of recovery!

Connect with Dominique 

Other resources
Yoga:

https://dominiquemarieyoga.carrd.co/

Meditation Playlists:

https://open.spotify.com/user/dbonura03?si=UPfL0KwuQhqHJuB4IdS3LA

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15425123 Mon, 22 Jul 2024 00:00:00 -0400 3909 80 full false 5 Reasons I Got Faster 5 Reasons I Got Faster In this episode, I discuss the 5 reasons I think that I had an exponential increase in fitness and PR’s this year. This includes variables such as training tips, social influence, and mindset shifts. 

Connect with Dr. Kat

]]> In this episode, I discuss the 5 reasons I think that I had an exponential increase in fitness and PR’s this year. This includes variables such as training tips, social influence, and mindset shifts. 

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15308625 Mon, 08 Jul 2024 00:00:00 -0400 1520 79 full false Running Saved Him From Addiction | Kallup McCoy Running Saved Him From Addiction | Kallup McCoy As host of the RunwithKat Show, there is nothing more I love than empowering runners to run the healthiest and fastest. But, there is so much more to running than just racing and PR’s. Running teaches us how to be more resilient, overcome adversity, and inspires us to be our very best everyday, and in some ways, running saves us more than we know. So, in this episode I have runner and coach Kallup Mccoy here to talk about how running helped him overcome his battle with addiction and the power of mindset.

00:00 Introduction and Background
03:10 Running as a Connection to Identity
09:22 Overcoming Addiction and Finding Purpose
12:16 The Power of Mindset in Running
29:19 Building Resilience and Overcoming Challenges
00:02 Introduction and Background
10:19 Overcoming Addiction and Finding Purpose Through Running
28:51 The Power of Community in Pushing Us to Reach Our Potential
34:01 Starting Slow and Setting Challenging Goals in Running
42:34 Kallup McCoy II's Documentary: 'A Runner's High'
52:33 Closing Remarks and Future Plans

About Coach Kallup
Kallup McCoy II, who once battled a 15-year meth and opioid addiction, is the visionary founder of RezHOPE and the proud owner of Lionsden Fitness and Running LLC. With a passion for fitness and a heart for inspiring others, Kallup is an ACE certified personal trainer and a run coach. His journey is a testament to the transformative power of faith and fitness, which have been instrumental in his own life and recovery.

Kallup's impressive running achievements include running a remarkable 2:40 at the Boston Marathon, conquering a half Ironman, completing numerous ultramarathons, including a hundred miler, and running 800 miles in his early recovery, retracing the Trail of Tears from Cherokee, NC to Tahlequah, OK to raise money for the organization and awareness about stigma and recovery. His remarkable story has been featured in Men’s Health magazine and various podcasts, showcasing his resilience and determination.

Believing in the profound impact of storytelling, Kallup is dedicated to using his experiences to inspire and uplift others. He firmly believes that our trials can be transformed into triumphs and that our pain can be a source of purpose. Kallup's mission is to serve his community and shine as a beacon of hope for all those he encounters.

Additional info
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


]]> As host of the RunwithKat Show, there is nothing more I love than empowering runners to run the healthiest and fastest. But, there is so much more to running than just racing and PR’s. Running teaches us how to be more resilient, overcome adversity, and inspires us to be our very best everyday, and in some ways, running saves us more than we know. So, in this episode I have runner and coach Kallup Mccoy here to talk about how running helped him overcome his battle with addiction and the power of mindset.

00:00 Introduction and Background
03:10 Running as a Connection to Identity
09:22 Overcoming Addiction and Finding Purpose
12:16 The Power of Mindset in Running
29:19 Building Resilience and Overcoming Challenges
00:02 Introduction and Background
10:19 Overcoming Addiction and Finding Purpose Through Running
28:51 The Power of Community in Pushing Us to Reach Our Potential
34:01 Starting Slow and Setting Challenging Goals in Running
42:34 Kallup McCoy II's Documentary: 'A Runner's High'
52:33 Closing Remarks and Future Plans

About Coach Kallup
Kallup McCoy II, who once battled a 15-year meth and opioid addiction, is the visionary founder of RezHOPE and the proud owner of Lionsden Fitness and Running LLC. With a passion for fitness and a heart for inspiring others, Kallup is an ACE certified personal trainer and a run coach. His journey is a testament to the transformative power of faith and fitness, which have been instrumental in his own life and recovery.

Kallup's impressive running achievements include running a remarkable 2:40 at the Boston Marathon, conquering a half Ironman, completing numerous ultramarathons, including a hundred miler, and running 800 miles in his early recovery, retracing the Trail of Tears from Cherokee, NC to Tahlequah, OK to raise money for the organization and awareness about stigma and recovery. His remarkable story has been featured in Men’s Health magazine and various podcasts, showcasing his resilience and determination.

Believing in the profound impact of storytelling, Kallup is dedicated to using his experiences to inspire and uplift others. He firmly believes that our trials can be transformed into triumphs and that our pain can be a source of purpose. Kallup's mission is to serve his community and shine as a beacon of hope for all those he encounters.

Additional info
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


]]> Katherine Campbell Buzzsprout-15165142 Mon, 01 Jul 2024 00:00:00 -0400 3573 78 full false Detaching From The Numbers | Becoming A Happier Runner Detaching From The Numbers | Becoming A Happier Runner In this episode, coach Nick Klaasava discusses the importance of detaching from numbers and other ways to measure improvement in running. He emphasizes the need to find joy in running and to avoid burnout by maintaining balance.  We also explore the role of effort-based training and the pitfalls of fixating solely on personal records (PRs). And most important, we discuss measuring success in running through factors such as resilience, consistency, and personal growth. 

Episode Outline
00:00
Introduction: The Importance of Detaching from Numbers

06:13
Finding Joy in Running and Maintaining Balance

09:30
Effort-Based Training: Measuring Improvement

12:55
Redefining Success: Beyond Personal Records

23:30
Being Proud of Your Achievements and Progress

28:14
The Importance of Celebrating Accomplishments

31:30
The Role of a Coach in Creating a Supportive Environment

38:53
Avoiding the Pitfalls of Comparison

44:25
The Significance of Individualized Training

52:02
Workouts: Gaining Fitness vs. Proving It




About Coach Nick
Nick Klastava is a software engineer, certified running coach (RRCA, USATF), and podcast host (Between Two Coaches).  Nick wants to continue to bring running and fitness to everyone in a sustainable way that cuts out so much of the BS that is not needed for your fitness journey.  Nick believes in supporting the entire person as a coach and help athletes chase their goals in fitness and in life in balance.  Nick loves to share on his IG about his personal journey, how he disconnected from the numbers and found success, and how as he got older and had kids he became a faster runner than he ever was.  Follow along with Nick on Instagram at @nklastava or listen to his podcast called Between Two Coaches with his Co-Host Amanda Katz on Spotify or Apple.

Connect with Coach Nick

Connect with Dr. Kat

]]> In this episode, coach Nick Klaasava discusses the importance of detaching from numbers and other ways to measure improvement in running. He emphasizes the need to find joy in running and to avoid burnout by maintaining balance.  We also explore the role of effort-based training and the pitfalls of fixating solely on personal records (PRs). And most important, we discuss measuring success in running through factors such as resilience, consistency, and personal growth. 

Episode Outline
00:00
Introduction: The Importance of Detaching from Numbers

06:13
Finding Joy in Running and Maintaining Balance

09:30
Effort-Based Training: Measuring Improvement

12:55
Redefining Success: Beyond Personal Records

23:30
Being Proud of Your Achievements and Progress

28:14
The Importance of Celebrating Accomplishments

31:30
The Role of a Coach in Creating a Supportive Environment

38:53
Avoiding the Pitfalls of Comparison

44:25
The Significance of Individualized Training

52:02
Workouts: Gaining Fitness vs. Proving It




About Coach Nick
Nick Klastava is a software engineer, certified running coach (RRCA, USATF), and podcast host (Between Two Coaches).  Nick wants to continue to bring running and fitness to everyone in a sustainable way that cuts out so much of the BS that is not needed for your fitness journey.  Nick believes in supporting the entire person as a coach and help athletes chase their goals in fitness and in life in balance.  Nick loves to share on his IG about his personal journey, how he disconnected from the numbers and found success, and how as he got older and had kids he became a faster runner than he ever was.  Follow along with Nick on Instagram at @nklastava or listen to his podcast called Between Two Coaches with his Co-Host Amanda Katz on Spotify or Apple.

Connect with Coach Nick

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15094666 Mon, 24 Jun 2024 00:00:00 -0400 3450 77 full false Hyrox NYC Recap | Tips I Learned Hyrox NYC Recap | Tips I Learned I just ran Hyrox NYC on June 1st. Hyrox is a running and strength based competition that consist of 8 1000 meter runs with 8 functional strength exercises sandwiched in the middle of each run. It was some of the most fun I had in a long time, but it can definitely be overwhelming to register for Hyrox without knowing what to expect. So, in this episode I discuss my Hyrox Recap and important tips that I learned from a Physical Therapist and Run Coach perspective. 


Connect with Dr. Kat

]]> I just ran Hyrox NYC on June 1st. Hyrox is a running and strength based competition that consist of 8 1000 meter runs with 8 functional strength exercises sandwiched in the middle of each run. It was some of the most fun I had in a long time, but it can definitely be overwhelming to register for Hyrox without knowing what to expect. So, in this episode I discuss my Hyrox Recap and important tips that I learned from a Physical Therapist and Run Coach perspective. 


Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15231072 Mon, 17 Jun 2024 00:00:00 -0400 1148 77 full false Heat Acclimation with Dr. Abu Guerges Heat Acclimation with Dr. Abu Guerges The summer is approaching and the heat is quickly coming with it! With so many runners committing to fall half marathons and marathons this year, one worry many runners deal with is training in the heat. So, in this episode I have Abu Guerges here to discuss what heat acclimation is and tips to keep running strong this summer!

Episode Outline
00:00
Introduction to Heat Acclimation and Running in the Summer

03:10
Personal Stories and Philosophies on Longevity and Sustainability

06:27
Understanding the Impact of Heat on Running Performance

09:38
The Role of Dew Point and Humidity in Heat Acclimation

12:22
Acclimating to Heat and Humidity: Strategies and Timelines

24:52
Strategies for Heat Acclimation and Efficient Running in Hot Conditions

26:27
The Individualized Approach to Heat Acclimation in Running

29:11
Hydration and Intra-Fueling for Heat Acclimation

36:03
The Mental Aspect of Running and Overall Well-Being

40:22
Balancing Acclimation Strategies and Mental Health in Running




About Dr. Abu
Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle.  Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs.  Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges

Connect with Dr. Abu

Connect with Dr. Kat

]]> The summer is approaching and the heat is quickly coming with it! With so many runners committing to fall half marathons and marathons this year, one worry many runners deal with is training in the heat. So, in this episode I have Abu Guerges here to discuss what heat acclimation is and tips to keep running strong this summer!

Episode Outline
00:00
Introduction to Heat Acclimation and Running in the Summer

03:10
Personal Stories and Philosophies on Longevity and Sustainability

06:27
Understanding the Impact of Heat on Running Performance

09:38
The Role of Dew Point and Humidity in Heat Acclimation

12:22
Acclimating to Heat and Humidity: Strategies and Timelines

24:52
Strategies for Heat Acclimation and Efficient Running in Hot Conditions

26:27
The Individualized Approach to Heat Acclimation in Running

29:11
Hydration and Intra-Fueling for Heat Acclimation

36:03
The Mental Aspect of Running and Overall Well-Being

40:22
Balancing Acclimation Strategies and Mental Health in Running




About Dr. Abu
Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle.  Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs.  Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges

Connect with Dr. Abu

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15165172 Mon, 10 Jun 2024 00:00:00 -0400 2840 75 full false The #1 Runner “Must Have” This Summer | Hydra-Patch The #1 Runner “Must Have” This Summer | Hydra-Patch As a runner and run coach myself, I am so excited to share my favorite product that ever runner needs especially as the weather gets warmer this summer I’ve been telling all my runners about how they need to get their hands on an a HydraPatch. I love this product so much, and I truly believe it is going to change the game in the electrolyte world. So, on today’s episode I am so excited to have the HydraPatch Team here to discuss everything you need to know about the HydraPatch and why you need to get your hands on one this summer. 

Episode Outline

  • What is HydraPatch 
  • How was HydraPatch Created
    • The extensive testing process to ensure its safety
  • Why is HydraPatch Helpful For Runners?
  • What are the Sxms of Dehydration?
  • Why Are Electrolytes Important and How can it help us?
  • The Science Behind A Transdermal Electrolyte Patch
    • Is It More Effective Than A Pill or Powder?

USE DISCOUNT CODE: RUNWITHKAT FOR 10% OFF YOUR HYDRAPATCH ORDER OR CLICK HERE, FOR 10% OFF

About HydraPatch
The HydraPatch® provides you with a variety of electrolytes and essential nutrients that your body needs to manage proper hydration levels. 

Our Founder is passionate about sports, wellness and products that make an impact on society. His initial vision stemmed from the sports drink category and wanted to create specific formulas for each athlete within their respective demands through their sport…fast forward to today…. he really wanted to innovate the consumable-based category to tackle dehydration on a different level. He wanted to solve the pain points of people around the globe when it comes to dehydration who are used to experiencing headaches, dizziness, fatigue, lack of focus, thirst, etc.

 He saw this opportunity to solve this global concern with an innovative transdermal performance patch which will replenish your electrolytes and provide your body with other essential nutrients. His vision was to bypass the digestive tract process and provide a less invasive and convenient process for consumers around the world. We now are embarking upon a great mission to help people globally and truly take on the goliaths…. our team goal and mission is to provide a legacy to all so that each of us can Live Smarter®…. with the HydraPatch®.

Connect with the HydraPatch Team

Connect with Dr. Kat

]]> As a runner and run coach myself, I am so excited to share my favorite product that ever runner needs especially as the weather gets warmer this summer I’ve been telling all my runners about how they need to get their hands on an a HydraPatch. I love this product so much, and I truly believe it is going to change the game in the electrolyte world. So, on today’s episode I am so excited to have the HydraPatch Team here to discuss everything you need to know about the HydraPatch and why you need to get your hands on one this summer. 

Episode Outline

  • What is HydraPatch 
  • How was HydraPatch Created
    • The extensive testing process to ensure its safety
  • Why is HydraPatch Helpful For Runners?
  • What are the Sxms of Dehydration?
  • Why Are Electrolytes Important and How can it help us?
  • The Science Behind A Transdermal Electrolyte Patch
    • Is It More Effective Than A Pill or Powder?

USE DISCOUNT CODE: RUNWITHKAT FOR 10% OFF YOUR HYDRAPATCH ORDER OR CLICK HERE, FOR 10% OFF

About HydraPatch
The HydraPatch® provides you with a variety of electrolytes and essential nutrients that your body needs to manage proper hydration levels. 

Our Founder is passionate about sports, wellness and products that make an impact on society. His initial vision stemmed from the sports drink category and wanted to create specific formulas for each athlete within their respective demands through their sport…fast forward to today…. he really wanted to innovate the consumable-based category to tackle dehydration on a different level. He wanted to solve the pain points of people around the globe when it comes to dehydration who are used to experiencing headaches, dizziness, fatigue, lack of focus, thirst, etc.

 He saw this opportunity to solve this global concern with an innovative transdermal performance patch which will replenish your electrolytes and provide your body with other essential nutrients. His vision was to bypass the digestive tract process and provide a less invasive and convenient process for consumers around the world. We now are embarking upon a great mission to help people globally and truly take on the goliaths…. our team goal and mission is to provide a legacy to all so that each of us can Live Smarter®…. with the HydraPatch®.

Connect with the HydraPatch Team

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15021541 Mon, 03 Jun 2024 00:00:00 -0400 3470 74 full false What I’ve Been Up To | Racing, Miss NJ, and More! What I’ve Been Up To | Racing, Miss NJ, and More! This episode is all about what I’ve been up to lately! After requests from many people asking if I can talk more about my personal life, I decided to share what I have been focusing on with running and non-running related hobbies. 

Let me know if you all want more solo content, and if so, what you want me to talk about.

Connect with Dr. Kat

]]> This episode is all about what I’ve been up to lately! After requests from many people asking if I can talk more about my personal life, I decided to share what I have been focusing on with running and non-running related hobbies. 

Let me know if you all want more solo content, and if so, what you want me to talk about.

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15018855 Mon, 27 May 2024 00:00:00 -0400 1306 73 full false Jersey City Marathon Recap | Matt Zelaya’s Going To Boston! Jersey City Marathon Recap | Matt Zelaya’s Going To Boston! On today’s  episode, I will be going over a coaching call with athlete, client, and friend, Matt Zelaya as we discuss his new PR that will hopefully finally lead him to running the Boston Marathon in 2025.  Matt will discuss…

00:00
Introduction and Background
07:35
Preparation for the Jersey City Marathon
25:09
The Power of Support and Atmosphere
37:20
Using Technology to Track Progress in a RacE


Matthew Zelaya is a Tri-athlete/avid runner & lifter who actively seeks discomfort through challenges, races, and exploring new abilities. He strives to motivate & inspire his social media audience through his physical accomplishments.

He’s a sports development coach as well as becoming a personal trainer to help individuals meet & exceed their fitness goals.


Connect with Matt


Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> On today’s  episode, I will be going over a coaching call with athlete, client, and friend, Matt Zelaya as we discuss his new PR that will hopefully finally lead him to running the Boston Marathon in 2025.  Matt will discuss…

00:00
Introduction and Background
07:35
Preparation for the Jersey City Marathon
25:09
The Power of Support and Atmosphere
37:20
Using Technology to Track Progress in a RacE


Matthew Zelaya is a Tri-athlete/avid runner & lifter who actively seeks discomfort through challenges, races, and exploring new abilities. He strives to motivate & inspire his social media audience through his physical accomplishments.

He’s a sports development coach as well as becoming a personal trainer to help individuals meet & exceed their fitness goals.


Connect with Matt


Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-15021537 Mon, 20 May 2024 00:00:00 -0400 2938 72 full false The Secret To Healthy Feet with Dr. Emily Splichal The Secret To Healthy Feet with Dr. Emily Splichal 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 

Connect with Dr. Kat

]]> 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 

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-15018838 Mon, 13 May 2024 00:00:00 -0400 3324 71 full false I Convinced Miss NJ To Run a Half Marathon! I Convinced Miss NJ To Run a Half Marathon! 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-14936389 Mon, 06 May 2024 00:00:00 -0400 3042 70 full false Cold Plunging | Is It Worth The Hype? Cold Plunging | Is It Worth The Hype? 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-14815100 Mon, 29 Apr 2024 00:00:00 -0400 3870 69 full false Benefits of A Warm Up For Runners Benefits of A Warm Up For Runners
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 

Connect with Dr. Kat

]]>
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 

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-14731407 Mon, 22 Apr 2024 00:00:00 -0400 2570 68 full false Running and Women’s Safety Running and Women’s Safety 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 

Connect with Dr. Kat

]]> 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 

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-14713550 Mon, 15 Apr 2024 00:00:00 -0400 3027 67 full false How To Return To Running After An Injury How To Return To Running After An Injury 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 

Connect with Dr. Kat

]]> 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 

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-14522807 Mon, 08 Apr 2024 00:00:00 -0400 3110 66 full false Be Prepared For Boston Marathon | Logistics, Nutrition Tips and more! Be Prepared For Boston Marathon | Logistics, Nutrition Tips and more! 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-14755441 Mon, 01 Apr 2024 00:00:00 -0400 3982 65 full false Jersey City Half & Marathon: In’s & Outs Of The Course Jersey City Half & Marathon: In’s & Outs Of The Course 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 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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  • 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 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music
]]> Katherine Campbell Buzzsprout-14553354 Mon, 25 Mar 2024 00:00:00 -0400 3919 64 full false Hyrox Training For Beginners Hyrox Training For Beginners 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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  • 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music
]]> Katherine Campbell Buzzsprout-14452721 Mon, 18 Mar 2024 00:00:00 -0400 3189 63 full false Running Your First Ultra Marathon: Basics 101 Running Your First Ultra Marathon: Basics 101 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

Connect with Dr. Kat

]]> 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

Connect with Dr. Kat

]]> Katherine Campbell Buzzsprout-14464558 Mon, 11 Mar 2024 00:00:00 -0400 2842 62 full false PR Your 5K: How To Make Your Perfect 5k Program PR Your 5K: How To Make Your Perfect 5k Program 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 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

]]> 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 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

]]> Katherine Campbell Buzzsprout-14356854 Mon, 04 Mar 2024 00:00:00 -0500 3238 61 full false Running with a Hip Labral Tear Running with a Hip Labral Tear 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
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  • Google Play
  • IHeartRadio
  • Amazon Music
]]> 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
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  • IHeartRadio
  • Amazon Music
]]> Katherine Campbell Buzzsprout-14308236 Mon, 26 Feb 2024 00:00:00 -0500 3145 60 full false Busting Myths and Breaking Down Perfect Running Form Busting Myths and Breaking Down Perfect Running Form 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
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  • 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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


 

]]> Katherine Campbell Buzzsprout-14200483 Mon, 19 Feb 2024 00:00:00 -0500 3729 59 full false Master The Marathon: The Ultimate Training Guide For Women with Author Ali Nolan Master The Marathon: The Ultimate Training Guide For Women with Author Ali Nolan 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 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music
]]> Katherine Campbell Buzzsprout-14225211 Mon, 12 Feb 2024 00:00:00 -0500 3623 59 full false Pose Method: Improve Your Running Form Pose Method: Improve Your Running Form 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

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]]> 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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  • Amazon Music
]]> Katherine Campbell Buzzsprout-14243663 Mon, 05 Feb 2024 00:00:00 -0500 3289 58 full false Kiawah Island Marathon Race Recap with Kaleb Hyland Kiawah Island Marathon Race Recap with Kaleb Hyland  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

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]]>  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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-14225201 Mon, 29 Jan 2024 00:00:00 -0500 2795 57 full false Strength Training For Runners 101 Strength Training For Runners 101 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


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]]> 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
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  • Amazon Music
]]> Katherine Campbell Buzzsprout-14182619 Mon, 22 Jan 2024 00:00:00 -0500 2737 55 full false Women and Running: Use Your Hormones as Your Superpower Women and Running: Use Your Hormones as Your Superpower 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


Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

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]]> 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


Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

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  • IHeartRadio

Amazon Music 

]]> Katherine Campbell Buzzsprout-14122062 Mon, 15 Jan 2024 00:00:00 -0500 3407 54 full false Mindset in Runners: Improving Performance Through Imagery, Visualization, and Self Talk Mindset in Runners: Improving Performance Through Imagery, Visualization, and Self Talk 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


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]]> 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

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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]]> Katherine Campbell Buzzsprout-14080038 Mon, 08 Jan 2024 00:00:00 -0500 3292 53 full false Finish Line Features | Dominic Fusco: The 24 Year Old Cardiac Arrest Survivor Finish Line Features | Dominic Fusco: The 24 Year Old Cardiac Arrest Survivor 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



Connect with Dr. Kat

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Apply For Run Coaching with Dr. Kat!

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]]> 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



Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

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]]> Katherine Campbell Buzzsprout-14106470 Mon, 01 Jan 2024 00:00:00 -0500 3582 52 full false Top 10 Gifts For Runners This Holiday Season Top 10 Gifts For Runners This Holiday Season You asked for it, and I delivered! In this episode, I am responding to your Instagram Poll with the Top 10 perfect gifts to get a runner. Tune in to the end to hear my number 1 thing every runner should have. 

Discount codes:

CLICK HERE for a PDF of the list with a special BONUS GIFT idea that was not mentioned in the podcast. 

Connect with Dr. Kat

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]]> You asked for it, and I delivered! In this episode, I am responding to your Instagram Poll with the Top 10 perfect gifts to get a runner. Tune in to the end to hear my number 1 thing every runner should have. 

Discount codes:

CLICK HERE for a PDF of the list with a special BONUS GIFT idea that was not mentioned in the podcast. 

Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

  • Apple Podcast
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]]> Katherine Campbell Buzzsprout-14143511 Mon, 18 Dec 2023 00:00:00 -0500 1276 51 full false Philly Marathon Recap with Derek Morgen Philly Marathon Recap with Derek Morgen We’re doing things a little differently today. In this episode, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My client, Derek Morgen and I will be breaking down his performance after the Philadelphia Marathon. 

In this episode, we discuss

  • What Derek would’ve changed about his training for the race
  • What Derek would’ve done differently on race day
  • What Derek believed went well when running the race
  • Breaking down the Philadelphia marathon course
    • Derek’s opinions on where the tough test hills were in the course
  • Derek’s running plans for the future 

Derek Morgen, who has spent five years working with tech startups, recently founded VTLZR — a brand promoting physical and mental health through strength and endurance training. Through VTLZR, he combines his business background with a deep passion for health and wellness to share the benefits of a hybrid athlete regimen. As a Certified Personal Trainer, Derek offers hybrid athlete and body transformation coaching services to help others achieve their goals and live healthier lives. He strives to accomplish mental and physical challenges and share his experiences and what he learns to inspire others to become their best selves. Follow him on Instagram at @derekmorgen, VTLZR at @TeamVTLZR, or join the Vitalizer Newsletter for training methods, tips for workouts and nutrition, motivational content, and more.

Connect with Derek

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]]> We’re doing things a little differently today. In this episode, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My client, Derek Morgen and I will be breaking down his performance after the Philadelphia Marathon. 

In this episode, we discuss

  • What Derek would’ve changed about his training for the race
  • What Derek would’ve done differently on race day
  • What Derek believed went well when running the race
  • Breaking down the Philadelphia marathon course
    • Derek’s opinions on where the tough test hills were in the course
  • Derek’s running plans for the future 

Derek Morgen, who has spent five years working with tech startups, recently founded VTLZR — a brand promoting physical and mental health through strength and endurance training. Through VTLZR, he combines his business background with a deep passion for health and wellness to share the benefits of a hybrid athlete regimen. As a Certified Personal Trainer, Derek offers hybrid athlete and body transformation coaching services to help others achieve their goals and live healthier lives. He strives to accomplish mental and physical challenges and share his experiences and what he learns to inspire others to become their best selves. Follow him on Instagram at @derekmorgen, VTLZR at @TeamVTLZR, or join the Vitalizer Newsletter for training methods, tips for workouts and nutrition, motivational content, and more.

Connect with Derek

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-14079778 Mon, 11 Dec 2023 00:00:00 -0500 2017 50 full false Disordered Eating In Runners Disordered Eating In Runners As a Physical Therapist and online run coach, I have encountered WAY too many runners who have experience disordered eating and don’t even know it! A lot of runners seem to have a belief that the perfect time to lose weight is when training for a marathon OR believe that they need to be skinny to be fast. So, in this episode I have Athlete Psychotherapist, Stephanie Roth-Goldberg here to discuss common disordered eating in running.

In this episode, we discuss

  • Do runners need to be skinny to be considered a runner, and where do you believe this thought came about?
  • What is typically a reason that runners may have this type of belief?
  • How do you manage a runners fear of gaining weight when they are in the middle of training for a marathon?
  • How can a runner work through negative thoughts around weight gain and loss of fitness due to a running injury that requires them to stop running?
  • Generally, what are some healthy habits you would recommend for all runners to maintain a healthy relationship and mindset within running?

Stephanie Roth-Goldberg, LCSW, CEDS-S is a psychotherapist specializing in eating disorders and athletes. She has group practices in both NYC and NJ that focus on treating eating disorders through an anti-diet lens.
 
Stephanie works with athletes and the intersection of eating disorders and sports.  Stephanie, a runner and triathlete herself is passionate about incorporating movement into eating disorder treatment to help folks feel empowered and connected to their bodies. 
She regularly presents on the subject of eating disorders and exercise. 

When Stephanie isn’t working, she can be found running around with her two children, writing, or marathon training. 

Connect with Stephanie 

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Apply For Run Coaching with Dr. Kat!


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]]> As a Physical Therapist and online run coach, I have encountered WAY too many runners who have experience disordered eating and don’t even know it! A lot of runners seem to have a belief that the perfect time to lose weight is when training for a marathon OR believe that they need to be skinny to be fast. So, in this episode I have Athlete Psychotherapist, Stephanie Roth-Goldberg here to discuss common disordered eating in running.

In this episode, we discuss

  • Do runners need to be skinny to be considered a runner, and where do you believe this thought came about?
  • What is typically a reason that runners may have this type of belief?
  • How do you manage a runners fear of gaining weight when they are in the middle of training for a marathon?
  • How can a runner work through negative thoughts around weight gain and loss of fitness due to a running injury that requires them to stop running?
  • Generally, what are some healthy habits you would recommend for all runners to maintain a healthy relationship and mindset within running?

Stephanie Roth-Goldberg, LCSW, CEDS-S is a psychotherapist specializing in eating disorders and athletes. She has group practices in both NYC and NJ that focus on treating eating disorders through an anti-diet lens.
 
Stephanie works with athletes and the intersection of eating disorders and sports.  Stephanie, a runner and triathlete herself is passionate about incorporating movement into eating disorder treatment to help folks feel empowered and connected to their bodies. 
She regularly presents on the subject of eating disorders and exercise. 

When Stephanie isn’t working, she can be found running around with her two children, writing, or marathon training. 

Connect with Stephanie 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


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  • IHeartRadio
  • Amazon Music
]]> Katherine Campbell Buzzsprout-14025647 Mon, 04 Dec 2023 00:00:00 -0500 2721 49 full false Running With A Chronic Illness Running With A Chronic Illness Running with a chronic illness is not easy and DEFINITELY NOT talked about enough. Some of you may not even know, but, actually run with a mild chronic illness! Despite whether or not you have a chronic illness, you probably know at least one person who does, and there needs to be more education centered around how to safely run with a chronic illness, so in this episode, I have Dr. Kate Bochnewetch here to discuss what a chronic illness is and how to safely run with a chronic illness. In this episode, we will discuss

  • What is a chronic illness?
  • How does having a chronic illness affect the ability to run physically? 
  • What is the boom bust cycle of running?
  • What guides your ability to progress runner’s volume without getting stuck in the boom bust cycle of running?
  • How can running with a chronic illness affect you mentally, and how should your mindset change?
  • Does diet help with flare ups?
  • What are some positive ways to shift and cope with chronic illness AND injury


About Kate
Dr. Kate Bochnewetch is a physical therapist, RRCA certified run coach, and certified strength and conditioning specialist working with runners who are dealing with chronic illness and pain. Kate is passionate about helping runners in this community learn how to keep movement, exercise, and running as a part of their lives. She believes not only in establishing flexible run and strength training plans, but also in helping her clients find contentment and happiness in their bodies abilities. She is passionate about spreading awareness about the chronic illness running community, a community often forgotten as we tend to occupy a gray area: "dynamic disability", and/or "invisible illness". Follow Kate @the_running_dpt on Instagram for more on chronic illness, running, and strength training!

Connect with Kate

  • Looking to work with Kate?
    • She is currently accepting new clients in The Strong Runner Revolution, her one on one run and strength coaching program where I am looking to work with runners dealing with chronic pain/illness
    • Click here to learn more!
  • Email
    • kate@therunningdpt.com
  • Instagram

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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



]]> Running with a chronic illness is not easy and DEFINITELY NOT talked about enough. Some of you may not even know, but, actually run with a mild chronic illness! Despite whether or not you have a chronic illness, you probably know at least one person who does, and there needs to be more education centered around how to safely run with a chronic illness, so in this episode, I have Dr. Kate Bochnewetch here to discuss what a chronic illness is and how to safely run with a chronic illness. In this episode, we will discuss

  • What is a chronic illness?
  • How does having a chronic illness affect the ability to run physically? 
  • What is the boom bust cycle of running?
  • What guides your ability to progress runner’s volume without getting stuck in the boom bust cycle of running?
  • How can running with a chronic illness affect you mentally, and how should your mindset change?
  • Does diet help with flare ups?
  • What are some positive ways to shift and cope with chronic illness AND injury


About Kate
Dr. Kate Bochnewetch is a physical therapist, RRCA certified run coach, and certified strength and conditioning specialist working with runners who are dealing with chronic illness and pain. Kate is passionate about helping runners in this community learn how to keep movement, exercise, and running as a part of their lives. She believes not only in establishing flexible run and strength training plans, but also in helping her clients find contentment and happiness in their bodies abilities. She is passionate about spreading awareness about the chronic illness running community, a community often forgotten as we tend to occupy a gray area: "dynamic disability", and/or "invisible illness". Follow Kate @the_running_dpt on Instagram for more on chronic illness, running, and strength training!

Connect with Kate

  • Looking to work with Kate?
    • She is currently accepting new clients in The Strong Runner Revolution, her one on one run and strength coaching program where I am looking to work with runners dealing with chronic pain/illness
    • Click here to learn more!
  • Email
    • kate@therunningdpt.com
  • Instagram

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

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



]]> Katherine Campbell Buzzsprout-14032177 Mon, 27 Nov 2023 00:00:00 -0500 3447 48 full false Finish Line Features: Running Helped Her Through Her Toughest Days | Carrie Berk Finish Line Features: Running Helped Her Through Her Toughest Days | Carrie Berk On today’s Finish Line Features episode, athlete, Carrie Berk will motivate and inspire you by discussing her running journey. Carrie will discuss…

  • Carrie’s running history and how she started running
  • Carrie’s new book: My Real Life Rom Com and how running helped her though her tough test times 
  • How running built Carrie’s self confidence and resilience
  • Carrie’s best and worst moments with running
  • Carrie’s NYC marathon experience 
  • How Carrie was able to maintain a healthy mindset when recovering from a stress fracture
  • 1 piece of advice she would give to runners


Twenty-year-old Carrie Berk already has a life’s worth of accomplishments under her belt. It’s no wonder Bella Magazine declared her “an ambitious and dedicated boss babe,” and The Wall Street Journal dubbed her “a community-minded young creator.”

She is a verified content creator across several social media channels including TikTok (3.9M followers; 119M likes), Instagram (950K followers), Snapchat (133K followers), YouTube (101K followers) and Pinterest (227K followers; 10M monthly views), with a combined monthly engagement of more than 100M. Carrie has collaborated with top fashion, beauty, and lifestyle brands including Netflix, HBO Max, Walt Disney World, Pixar, Instagram, Revolve, Wet n Wild, MAC Cosmetics, Roller Rabbit, VS PINK, Alice + Olivia, Chips Ahoy!, Dunkin’ and more. She has been profiled in The Wall Street Journal, The Washington Post, Bloomberg, New York Daily News and others. 

Carrie is currently a reporter/contributing writer for the New York Post, Page Six, HuffPost, Newsweek, Decider and more, on topics ranging from beauty and style to celebrity and sports. She has served as an o

]]> On today’s Finish Line Features episode, athlete, Carrie Berk will motivate and inspire you by discussing her running journey. Carrie will discuss…

  • Carrie’s running history and how she started running
  • Carrie’s new book: My Real Life Rom Com and how running helped her though her tough test times 
  • How running built Carrie’s self confidence and resilience
  • Carrie’s best and worst moments with running
  • Carrie’s NYC marathon experience 
  • How Carrie was able to maintain a healthy mindset when recovering from a stress fracture
  • 1 piece of advice she would give to runners


Twenty-year-old Carrie Berk already has a life’s worth of accomplishments under her belt. It’s no wonder Bella Magazine declared her “an ambitious and dedicated boss babe,” and The Wall Street Journal dubbed her “a community-minded young creator.”

She is a verified content creator across several social media channels including TikTok (3.9M followers; 119M likes), Instagram (950K followers), Snapchat (133K followers), YouTube (101K followers) and Pinterest (227K followers; 10M monthly views), with a combined monthly engagement of more than 100M. Carrie has collaborated with top fashion, beauty, and lifestyle brands including Netflix, HBO Max, Walt Disney World, Pixar, Instagram, Revolve, Wet n Wild, MAC Cosmetics, Roller Rabbit, VS PINK, Alice + Olivia, Chips Ahoy!, Dunkin’ and more. She has been profiled in The Wall Street Journal, The Washington Post, Bloomberg, New York Daily News and others. 

Carrie is currently a reporter/contributing writer for the New York Post, Page Six, HuffPost, Newsweek, Decider and more, on topics ranging from beauty and style to celebrity and sports. She has served as an o

]]> Katherine Campbell Buzzsprout-13919823 Mon, 20 Nov 2023 00:00:00 -0500 2773 47 full false Why He Created The First Zero Drop Shoe | Golden Harper Why He Created The First Zero Drop Shoe | Golden Harper In this episode, Golden Harper, creator of the Altra Running Shoe will be discussing several topics that will make you a faster, healthier, and happier runner. This episode covers…

  • Golden’s running story and how he ran his first marathon at age 10
  • The importance of mindset and happiness to sustain running long term
  •  The 4 key principles to perfect running form
    • How it led Golden to creating the Float Harness 
  • What a zero drop shoe is
  • The 4 components of a shoe that will keep your feet strong
  • How and why Golden created the Altra Running Shoe


Golden Harper is the creator and founder of Altra and P.R. Gear. He is a foot health, footwear, and running biomechanics expert with several decades of hands-on experience working in these fields. Golden studied Exercise Science at two Universities, where he was particularly focused on biomechanics, kinematics, and coaching.  During this time, he authored several research articles on running-related injuries and running technique. 

Golden grew up in the footwear industry, with his Dad working for Nike and Saucony most of his childhood, and his mother being a sponsored athlete as well. His family opened a walking and running specialty store when Golden was 9, and he started working there right away. He began managing the store between high school and college, and came to the realization that when it came to footwear, most of what they were doing was not effective or scientifically based. Given that nearly all shoe store ‘training’ is propaganda from shoe companies, Golden set out to do the ‘Foot Health and Running Injury Major’ in college.

Between the ages of 10 and 14, Golden ran 5 marathons, debuting with a State Record 3:08 performance.  He followed that up with a 2:57 performance that was good for a National Best for age 11.  At age 12, he ran the St. George Marathon in 2:45, setting a world best. He went on to win 2 Cross Country State Championships and became a Cross Country All-American when he and several others all broke the previous national championship record at the Footlocker Cross Country Championships. His Senior year of college, Golden nearly went undefeated at collegiate distance Cross Country races. Golden has run professionally after college, winning Ultra-marathons and many mountain races. He is a downhill specialist and holds descent records on mountains all over the rockies, including Mt. Timpanogos in Utah and over a dozen 14ers in Colorado.

Float Harness Discount Code

  • KAT25


Connect with Golden

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> In this episode, Golden Harper, creator of the Altra Running Shoe will be discussing several topics that will make you a faster, healthier, and happier runner. This episode covers…

  • Golden’s running story and how he ran his first marathon at age 10
  • The importance of mindset and happiness to sustain running long term
  •  The 4 key principles to perfect running form
    • How it led Golden to creating the Float Harness 
  • What a zero drop shoe is
  • The 4 components of a shoe that will keep your feet strong
  • How and why Golden created the Altra Running Shoe


Golden Harper is the creator and founder of Altra and P.R. Gear. He is a foot health, footwear, and running biomechanics expert with several decades of hands-on experience working in these fields. Golden studied Exercise Science at two Universities, where he was particularly focused on biomechanics, kinematics, and coaching.  During this time, he authored several research articles on running-related injuries and running technique. 

Golden grew up in the footwear industry, with his Dad working for Nike and Saucony most of his childhood, and his mother being a sponsored athlete as well. His family opened a walking and running specialty store when Golden was 9, and he started working there right away. He began managing the store between high school and college, and came to the realization that when it came to footwear, most of what they were doing was not effective or scientifically based. Given that nearly all shoe store ‘training’ is propaganda from shoe companies, Golden set out to do the ‘Foot Health and Running Injury Major’ in college.

Between the ages of 10 and 14, Golden ran 5 marathons, debuting with a State Record 3:08 performance.  He followed that up with a 2:57 performance that was good for a National Best for age 11.  At age 12, he ran the St. George Marathon in 2:45, setting a world best. He went on to win 2 Cross Country State Championships and became a Cross Country All-American when he and several others all broke the previous national championship record at the Footlocker Cross Country Championships. His Senior year of college, Golden nearly went undefeated at collegiate distance Cross Country races. Golden has run professionally after college, winning Ultra-marathons and many mountain races. He is a downhill specialist and holds descent records on mountains all over the rockies, including Mt. Timpanogos in Utah and over a dozen 14ers in Colorado.

Float Harness Discount Code

  • KAT25


Connect with Golden

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-13855046 Mon, 13 Nov 2023 00:00:00 -0500 6374 46 full false How To Build Your Perfect Marathon Program How To Build Your Perfect Marathon Program More runners are attempting to tackle the marathon distance each year. Whether it’s a runners first marathon or 10th, one thing all runners have in common is that we want to do and feel our very best. One important variable to be able to do that is a structured, indivualized, and intentional marathon program. So, in this episode, run coach and Olympic Trials Qualifier, Jon Mott discusses how to build your perfect marathon program…

  • Generally, what are some requirements to consider before even committing to the marathon distance
  •  How long is a normal training block for a marathon?
  • What are some key workouts that are important for marathon runners to do during training, explain what makes these workouts important to focus on for the marathon distance
    • How to periodize a perfect marathon program  goals you focus on every few weeks, how many buildup weeks vs drop down weeks, training considerations within that block 
  • When should a plan hit peak mileage in a training cycle?
  • When should a taper start and what should that look like?
  • Do runners need to run 26 miles to run a marathon?
  • Do runners need to run 20 miles to run a marathon? 


Coach and professional runner Jon Mott has been involved in running, whether it be coaching or competing, for the last 19 years. The journey throughout his whole running career has allowed him to gain all the knowledge and experience it takes to be a successful and well known coach. He has qualified for the Olympic Trials three times, placed top 20 in a World Major, and has won many marathons throughout his career. And the success he’s had with his own running had transferred over to his coaching. That’s when RunnersFix Coaching Services officially got started. Jon still competes to this day at a high level and will be racing in the Olympic Trials in Orlando this coming February. He also coaches over 100 runners. If you’re interested in his journey or his coaching you can follow him on Strava @JonMott and IG @runnersfixcoaching. 

Connect with Jon 


Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
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  • Amazon Music 
]]> More runners are attempting to tackle the marathon distance each year. Whether it’s a runners first marathon or 10th, one thing all runners have in common is that we want to do and feel our very best. One important variable to be able to do that is a structured, indivualized, and intentional marathon program. So, in this episode, run coach and Olympic Trials Qualifier, Jon Mott discusses how to build your perfect marathon program…

  • Generally, what are some requirements to consider before even committing to the marathon distance
  •  How long is a normal training block for a marathon?
  • What are some key workouts that are important for marathon runners to do during training, explain what makes these workouts important to focus on for the marathon distance
    • How to periodize a perfect marathon program  goals you focus on every few weeks, how many buildup weeks vs drop down weeks, training considerations within that block 
  • When should a plan hit peak mileage in a training cycle?
  • When should a taper start and what should that look like?
  • Do runners need to run 26 miles to run a marathon?
  • Do runners need to run 20 miles to run a marathon? 


Coach and professional runner Jon Mott has been involved in running, whether it be coaching or competing, for the last 19 years. The journey throughout his whole running career has allowed him to gain all the knowledge and experience it takes to be a successful and well known coach. He has qualified for the Olympic Trials three times, placed top 20 in a World Major, and has won many marathons throughout his career. And the success he’s had with his own running had transferred over to his coaching. That’s when RunnersFix Coaching Services officially got started. Jon still competes to this day at a high level and will be racing in the Olympic Trials in Orlando this coming February. He also coaches over 100 runners. If you’re interested in his journey or his coaching you can follow him on Strava @JonMott and IG @runnersfixcoaching. 

Connect with Jon 


Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-13824935 Mon, 06 Nov 2023 00:00:00 -0500 2861 45 full false Q&A: How I started running, my favorite running gear, and more! Q&A: How I started running, my favorite running gear, and more! In this episode, we’re doing things a little differently as I recorded my first solo episode. This episode consists of me answering your questions that were asked through an Instagram poll. In this episode I discuss..

  • How I started running
  • What I wish I knew before starting PT school 
  • My Favorite distance to run
  • My favorite running tech/gear
  • How to properly start running after injury or prolonged time off 
  • What I learned from my injury and my advice to other runner’s when injured 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> In this episode, we’re doing things a little differently as I recorded my first solo episode. This episode consists of me answering your questions that were asked through an Instagram poll. In this episode I discuss..

  • How I started running
  • What I wish I knew before starting PT school 
  • My Favorite distance to run
  • My favorite running tech/gear
  • How to properly start running after injury or prolonged time off 
  • What I learned from my injury and my advice to other runner’s when injured 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-13718176 Mon, 30 Oct 2023 00:00:00 -0400 1470 44 full false Speed Workouts: Everything Runners Need To Know Speed Workouts: Everything Runners Need To Know One of the many reasons runners love running is to be competitive with themselves. We want to be better than yesterday’s version of ourself. And one common way to do that is through beating a previous time you maybe once had. It is also common for new runners to get a generic plan online with speed workouts, and not know what each workout even means or how to execute them correctly. So, in this episode, Physical Therapist and run coach, Dr. Laura Barreca discusses…

  • Benefits of speed work
  • Who can benefit from speed workouts?
  • What type of speed workouts are there?
    • Tempo
    • Interval
    • Fartlek
    • Hill
    • Race pace
  • How to structure speed work into a run program
  • When to run 2 speed workouts a week
  • In order to be fast, do you need to run high volume?


Dr. Laura Barreca is a physical therapist and RRCA certified run coach.  Laura specializes in working with runners and has been a runner herself for over 10 years; competing across many levels including the collegiate level at SUNY Geneseo.  Since moving to New York City, the running community has only grown Laura's passion in helping runners to succeed.  Laura provides a holistic approach to treatment while helping to achieve individual goals.  She is compassionate and focused on the well-being of her patients while helping them return to what they love to do

Connect with Laura 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> One of the many reasons runners love running is to be competitive with themselves. We want to be better than yesterday’s version of ourself. And one common way to do that is through beating a previous time you maybe once had. It is also common for new runners to get a generic plan online with speed workouts, and not know what each workout even means or how to execute them correctly. So, in this episode, Physical Therapist and run coach, Dr. Laura Barreca discusses…

  • Benefits of speed work
  • Who can benefit from speed workouts?
  • What type of speed workouts are there?
    • Tempo
    • Interval
    • Fartlek
    • Hill
    • Race pace
  • How to structure speed work into a run program
  • When to run 2 speed workouts a week
  • In order to be fast, do you need to run high volume?


Dr. Laura Barreca is a physical therapist and RRCA certified run coach.  Laura specializes in working with runners and has been a runner herself for over 10 years; competing across many levels including the collegiate level at SUNY Geneseo.  Since moving to New York City, the running community has only grown Laura's passion in helping runners to succeed.  Laura provides a holistic approach to treatment while helping to achieve individual goals.  She is compassionate and focused on the well-being of her patients while helping them return to what they love to do

Connect with Laura 

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-13706840 Mon, 23 Oct 2023 00:00:00 -0400 2792 43 full false Mental Challenges Runners Face Recovering From an Injury Mental Challenges Runners Face Recovering From an Injury On most occasions, coming back from an injury takes time. And not enough people talk about the mental struggles that Runners have to face when coming back from an injury. The mental side of running and injury is often times overlooked. As runners, we manage our schedules around when we can run, and when running is taken away from us for whatever reason that is, it hurts. So, in this episode,  Dr. Shelly Sheinbein  discusses…

  • 3 Main Mental and Emotional Challenges That Runners Face When Dealing with A Sport Injury
  • Runner’s Identity and Is It Healthy?
  • Ways To Cope and Manage The Mental and Emotional Challenges That Come With Injury
    • Visualization
    • Goal setting
    • Listening to your body


Dr. Shelly Sheinbein is a licensed sport and counseling psychologist who provides individual therapy to adults through her private practice and at Crossover Health. She is a college athlete, avid runner, and has a passion for all outdoor activities. Her therapeutic style is very collaborative, compassionate, strength-based, social justice-informed, and thought-provoking. She has helped athletes at all levels recover from sport injury, manage re-injury anxiety, build mental toughness, improve focus, optimize performance, and achieve their athletic goals. She also has specialties in working with the LGBTQ+ community, addressing gender and sexual identity, and managing anxiety and depression. She is committed to helping individuals develop a deeper understanding of themselves and relies on her attention to details, transparency, and expression of genuine care to cultivate connection. Shelly draws from a wide range of evidence-based approaches including ACT, CBT, and DBT which emphasize mindfulness, increasing cognitive flexibility, building distress tolerance, and developing growth-fostering connections to promote sustainable change. To Learn more and request an appointment go to https://www.psychologytoday.com/us/therapists/shelly-sheinbein-portland-or/936737

States Shelly is licensed

  • California 
  • Washington
  • Oregon
  • Colorado
  • Montana
  • Wyoming 
  • Idaho
  • Utah 


Connect with Shelly 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> On most occasions, coming back from an injury takes time. And not enough people talk about the mental struggles that Runners have to face when coming back from an injury. The mental side of running and injury is often times overlooked. As runners, we manage our schedules around when we can run, and when running is taken away from us for whatever reason that is, it hurts. So, in this episode,  Dr. Shelly Sheinbein  discusses…

  • 3 Main Mental and Emotional Challenges That Runners Face When Dealing with A Sport Injury
  • Runner’s Identity and Is It Healthy?
  • Ways To Cope and Manage The Mental and Emotional Challenges That Come With Injury
    • Visualization
    • Goal setting
    • Listening to your body


Dr. Shelly Sheinbein is a licensed sport and counseling psychologist who provides individual therapy to adults through her private practice and at Crossover Health. She is a college athlete, avid runner, and has a passion for all outdoor activities. Her therapeutic style is very collaborative, compassionate, strength-based, social justice-informed, and thought-provoking. She has helped athletes at all levels recover from sport injury, manage re-injury anxiety, build mental toughness, improve focus, optimize performance, and achieve their athletic goals. She also has specialties in working with the LGBTQ+ community, addressing gender and sexual identity, and managing anxiety and depression. She is committed to helping individuals develop a deeper understanding of themselves and relies on her attention to details, transparency, and expression of genuine care to cultivate connection. Shelly draws from a wide range of evidence-based approaches including ACT, CBT, and DBT which emphasize mindfulness, increasing cognitive flexibility, building distress tolerance, and developing growth-fostering connections to promote sustainable change. To Learn more and request an appointment go to https://www.psychologytoday.com/us/therapists/shelly-sheinbein-portland-or/936737

States Shelly is licensed

  • California 
  • Washington
  • Oregon
  • Colorado
  • Montana
  • Wyoming 
  • Idaho
  • Utah 


Connect with Shelly 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-13684810 Mon, 16 Oct 2023 00:00:00 -0400 3402 42 full false Finish Line Features: BQ’ing His 2nd Marathon | Matt Zelaya Finish Line Features: BQ’ing His 2nd Marathon | Matt Zelaya On today’s Finish Line Features episode, athlete and client, Matt Zelaya will motivate and inspire you by discussing his running journey. Matt will discuss…

  • Matt’s running history and how he started running
  • Matt’s race history leading up to his most recent marathon
  • Matt being diagnosed with minimal change disease
  • Matt’s story about BQ’ing his second marathon ever
  • The importance of finding the joy within running
  • The power of positivity in race performance 
  • BQ’ing running low mileage


Matthew Zelaya is a Tri-athlete/avid runner & lifter who actively seeks discomfort through challenges, races, and exploring new abilities. He strives to motivate & inspire his social media audience through his physical accomplishments.

He’s a sports development coach as well as becoming a personal trainer to help individuals meet & exceed their fitness goals.


Connect with Matt


Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> On today’s Finish Line Features episode, athlete and client, Matt Zelaya will motivate and inspire you by discussing his running journey. Matt will discuss…

  • Matt’s running history and how he started running
  • Matt’s race history leading up to his most recent marathon
  • Matt being diagnosed with minimal change disease
  • Matt’s story about BQ’ing his second marathon ever
  • The importance of finding the joy within running
  • The power of positivity in race performance 
  • BQ’ing running low mileage


Matthew Zelaya is a Tri-athlete/avid runner & lifter who actively seeks discomfort through challenges, races, and exploring new abilities. He strives to motivate & inspire his social media audience through his physical accomplishments.

He’s a sports development coach as well as becoming a personal trainer to help individuals meet & exceed their fitness goals.


Connect with Matt


Connect with Dr. Kat

To Inquire About Physical Therapy with Dr. Kat

Apply For Run Coaching with Dr. Kat!

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> Katherine Campbell Buzzsprout-13661138 Mon, 09 Oct 2023 00:00:00 -0400 3656 41 full false Running With An Injury: Is It Safe? Running With An Injury: Is It Safe? “So can I still run?” An injured runners’ favorite question. Runners want to keep running. And, in a situation of a runner with a race on the calendar, the countdown adds 10x more complexity. So, can runners still run while injured?  There’s a lot to unpack with this question, so, in this episode, Physical Therapist, Dr. Victoria Sekely discusses…

  • Is It Safe To Run With An Injury or With Pain?
  • Can You Do More Damage Running With Pain?
  • What Type of Injuries Should You Not Run With?
  • In What Situations Should You Stop Running?
  • Understanding Whether Or Not To Defer Your Race


Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

Connect with Victoria 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

Listen and Subscribe 

  • Apple Podcast
  • Spotify
  • Google Play
  • IHeartRadio
  • Amazon Music 
]]> “So can I still run?” An injured runners’ favorite question. Runners want to keep running. And, in a situation of a runner with a race on the calendar, the countdown adds 10x more complexity. So, can runners still run while injured?  There’s a lot to unpack with this question, so, in this episode, Physical Therapist, Dr. Victoria Sekely discusses…

  • Is It Safe To Run With An Injury or With Pain?
  • Can You Do More Damage Running With Pain?
  • What Type of Injuries Should You Not Run With?
  • In What Situations Should You Stop Running?
  • Understanding Whether Or Not To Defer Your Race


Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

Connect with Victoria 


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  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


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]]> Katherine Campbell Buzzsprout-13660885 Mon, 02 Oct 2023 00:00:00 -0400 3505 40 full false Running Barefoot and Optimizing Your Foot Health Running Barefoot and Optimizing Your Foot Health Have you ever ran at a race and saw someone completely barefoot and thought “there’s no way that can be good for your body?” Although it is not a common thing to see, the question is valid. So, in this episode, Australian Podiatrist Dr. Andy Bryant discusses…

  • Is Running Barefoot Good For You?
  • Does Running Barefoot Increase Your Likelihood for Injury?
  • Benefits of a Barefoot Lifestyle? 
  • How Can Individuals Who Promote Optimal Foot Health in Their Day To Day Life Even If They Don’t Want to Run Barefoot?
  • Is it Bad To War High Cushion Shoes? 


Andy Bryant is a podiatrist in Melbourne, Australia.  Through his own personal experience, researching and then clinically, he practices podiatry with a strong musculoskeletal principled rehab process.  As an elite runner himself (in days gone by!), he understands the demands of running on the athletes body.  This leads to a balanced approach to foot health. Minimalist shoes and time barefoot can play a positive role in most runners development.

Connect with Andy 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

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]]> Have you ever ran at a race and saw someone completely barefoot and thought “there’s no way that can be good for your body?” Although it is not a common thing to see, the question is valid. So, in this episode, Australian Podiatrist Dr. Andy Bryant discusses…

  • Is Running Barefoot Good For You?
  • Does Running Barefoot Increase Your Likelihood for Injury?
  • Benefits of a Barefoot Lifestyle? 
  • How Can Individuals Who Promote Optimal Foot Health in Their Day To Day Life Even If They Don’t Want to Run Barefoot?
  • Is it Bad To War High Cushion Shoes? 


Andy Bryant is a podiatrist in Melbourne, Australia.  Through his own personal experience, researching and then clinically, he practices podiatry with a strong musculoskeletal principled rehab process.  As an elite runner himself (in days gone by!), he understands the demands of running on the athletes body.  This leads to a balanced approach to foot health. Minimalist shoes and time barefoot can play a positive role in most runners development.

Connect with Andy 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-13594623 Mon, 25 Sep 2023 00:00:00 -0400 3466 39 full false Is Running a Marathon Bad For You? Is Running a Marathon Bad For You? If you’re a runner, theres a good chance you have been told from someone that running is bad for you. Now add 26 miles to the conversation, and this conversation probably comes up 10 fold from non-runners. So, is running really bad for you? In this episode,  physical therapist, run coach, and owners of Spark Healthy Runner, Dr. Duane Scotti  will discuss…

  • Is Running a Marathon Bad? (Generally Speaking)
  • What Happens To Your Musculoskeletal System After Running a Marathon?
  • What Happens To Other Physiological Systems When Running a Marathon?
  • Can Running a Marathon Be Bad For Your Mental Health?
  • How Long Should You Take Off After The Marathon?
  • How Many Marathons Should You Run Per Year?
  • How To Safely Return Back to Running After Taking Time Off 


Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.  He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!  

Connect with Dr. Duane 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


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]]> If you’re a runner, theres a good chance you have been told from someone that running is bad for you. Now add 26 miles to the conversation, and this conversation probably comes up 10 fold from non-runners. So, is running really bad for you? In this episode,  physical therapist, run coach, and owners of Spark Healthy Runner, Dr. Duane Scotti  will discuss…

  • Is Running a Marathon Bad? (Generally Speaking)
  • What Happens To Your Musculoskeletal System After Running a Marathon?
  • What Happens To Other Physiological Systems When Running a Marathon?
  • Can Running a Marathon Be Bad For Your Mental Health?
  • How Long Should You Take Off After The Marathon?
  • How Many Marathons Should You Run Per Year?
  • How To Safely Return Back to Running After Taking Time Off 


Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.  He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!  

Connect with Dr. Duane 


Get Runningman Festival Tickets

  • Click Here 
  • Use discount code: RUNWITHKAT100 for 100 dollars off any ticket

Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-13560700 Mon, 18 Sep 2023 00:00:00 -0400 3357 38 full false Relative Energy Deficiency in Sport (RED-S) in Runners Relative Energy Deficiency in Sport (RED-S) in Runners RED-S in runners is a syndrome not a lot of runners know about, however, is unfortunately more common than people realize. Not only can RED-S decrease your running performance, but can also lead to injury. So in this episode, Registered Dietician, Brooke Czarnecki will discuss…

  • What is RED-S?
    • Prevalence between male and female 
  • Symptoms of RED-S?
    • What body systems can be affected by developing RED-S
  • How do runners get RED-S?
    • Examples of different circumstances 
  • Negative side effects of developing RED-S


Brooke Czarnecki is a registered and licensed dietitian who specializes in working with runners and endurance athletes. Brooke is passionate about helping runners and athletes properly fuel their body for sport and more specifically - recover from REDs, disordered eating and eating disorders. Brooke helps runners and athletes navigate our diet centered world by debunking common nutritional beliefs and taking the focus off of body weight and body size. Brooke's mission is to help all athletes understand the nuances of nutrition and the differences in fueling for sport/performance/overall health vs focusing solely on weight loss and restrictive dieting.

Connect with Brooke


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]]> RED-S in runners is a syndrome not a lot of runners know about, however, is unfortunately more common than people realize. Not only can RED-S decrease your running performance, but can also lead to injury. So in this episode, Registered Dietician, Brooke Czarnecki will discuss…

  • What is RED-S?
    • Prevalence between male and female 
  • Symptoms of RED-S?
    • What body systems can be affected by developing RED-S
  • How do runners get RED-S?
    • Examples of different circumstances 
  • Negative side effects of developing RED-S


Brooke Czarnecki is a registered and licensed dietitian who specializes in working with runners and endurance athletes. Brooke is passionate about helping runners and athletes properly fuel their body for sport and more specifically - recover from REDs, disordered eating and eating disorders. Brooke helps runners and athletes navigate our diet centered world by debunking common nutritional beliefs and taking the focus off of body weight and body size. Brooke's mission is to help all athletes understand the nuances of nutrition and the differences in fueling for sport/performance/overall health vs focusing solely on weight loss and restrictive dieting.

Connect with Brooke


Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-13378584 Mon, 11 Sep 2023 00:00:00 -0400 3474 37 full false How To Know When You’re Ready To Run A Marathon How To Know When You’re Ready To Run A Marathon As more and more people are challenging themselves to run 26.2 recently, I often times find that some runners don’t fully understand what they’re committing to when signing up for this distance. Running a marathon requires a HUGE physical and mental commitment. So, in this episode, Run Coach, Montana DePasquale will discuss…

  • Why running the marathon distance has become more popular?
  • Average minimum distance runners should be able to run before training for a marathon
  • What to take into consideration before signing up for a marathon
    • Time commitment
    • Base mileage commitment 
    • Physical commitment training for a marathon


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 Coach Montana 


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]]> As more and more people are challenging themselves to run 26.2 recently, I often times find that some runners don’t fully understand what they’re committing to when signing up for this distance. Running a marathon requires a HUGE physical and mental commitment. So, in this episode, Run Coach, Montana DePasquale will discuss…

  • Why running the marathon distance has become more popular?
  • Average minimum distance runners should be able to run before training for a marathon
  • What to take into consideration before signing up for a marathon
    • Time commitment
    • Base mileage commitment 
    • Physical commitment training for a marathon


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 Coach Montana 


Connect with Dr. Kat

Apply For Run Coaching with Dr. Kat!


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]]> Katherine Campbell Buzzsprout-13450688 Mon, 04 Sep 2023 00:00:00 -0400 2860 36 full false Managing IT Band Syndrome In Runners Managing IT Band Syndrome In Runners IT Band Syndrome (ITBS) is a common overuse running related injury that when dealing with it can be debilitating for runners. ITBS is also one of the few running related injuries that is especially mistreated by runners due to most running articles not displaying the most current level of research on what it is and how to treat it. So, in this episode, Physical Therapist, Dr. Alyssa Ford will discuss…

  • What is the IT Band?
  • What is ITB Syndrome?
  • Should runners foam roll the ITB?
  • Should runners stretch the ITB?
  • Muscles that should be commonly focused on strengthening with ITBS
  • Running variables to be aware of when running with ITB


Dr. Alyssa Ford is a physical therapist, strength coach, and RRCA certified running coach. As both a clinician and a coach, Alyssa has rich experience working with athletes along the injury to performance spectrum.  She is passionate about helping runners overcome injuries and tackle goals with confidence, so they can enjoy healthy, strong, consistent training.  She is an advocate of strength training for runners as a tool for both decreasing injury risk and optimizing performance. She believes in a science-based approach and loves helping runners cut through the noise and learn about running and strength training in a way that is sustainable and supportive of their goals.  To learn more, visit Alyssa on instagram at @alyssaford.dpt. 

Connect with Dr. Alyssa Ford


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]]> IT Band Syndrome (ITBS) is a common overuse running related injury that when dealing with it can be debilitating for runners. ITBS is also one of the few running related injuries that is especially mistreated by runners due to most running articles not displaying the most current level of research on what it is and how to treat it. So, in this episode, Physical Therapist, Dr. Alyssa Ford will discuss…

  • What is the IT Band?
  • What is ITB Syndrome?
  • Should runners foam roll the ITB?
  • Should runners stretch the ITB?
  • Muscles that should be commonly focused on strengthening with ITBS
  • Running variables to be aware of when running with ITB


Dr. Alyssa Ford is a physical therapist, strength coach, and RRCA certified running coach. As both a clinician and a coach, Alyssa has rich experience working with athletes along the injury to performance spectrum.  She is passionate about helping runners overcome injuries and tackle goals with confidence, so they can enjoy healthy, strong, consistent training.  She is an advocate of strength training for runners as a tool for both decreasing injury risk and optimizing performance. She believes in a science-based approach and loves helping runners cut through the noise and learn about running and strength training in a way that is sustainable and supportive of their goals.  To learn more, visit Alyssa on instagram at @alyssaford.dpt. 

Connect with Dr. Alyssa Ford


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]]> Katherine Campbell Buzzsprout-13457733 Mon, 28 Aug 2023 00:00:00 -0400 3287 35 full false Finish Line Features: The Planted Runner Claire Bartholic Finish Line Features: The Planted Runner Claire Bartholic On today’s Finish Line Features episode, Coach Claire Bartholic discusses her journey as a runner as well as her 3 main passions within running: plant based running, mindset coaching, and working with masters runners. This episode provides insight and application on diet/supplementation, healthy mindset tips, and improving running performance for all ages.

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.  She hosts one of the most popular running podcast in the world, The Planted Runner, and her first book is The Planted Runner:  Running Your Best With Plant-Based Nutrition.


Connect with Coach Claire


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]]> On today’s Finish Line Features episode, Coach Claire Bartholic discusses her journey as a runner as well as her 3 main passions within running: plant based running, mindset coaching, and working with masters runners. This episode provides insight and application on diet/supplementation, healthy mindset tips, and improving running performance for all ages.

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

She's a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.  She hosts one of the most popular running podcast in the world, The Planted Runner, and her first book is The Planted Runner:  Running Your Best With Plant-Based Nutrition.


Connect with Coach Claire


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]]> Katherine Campbell Buzzsprout-13366292 Mon, 21 Aug 2023 00:00:00 -0400 3485 34 full false Low Back Pain and Pelvic Floor Dysfunction In Runners Low Back Pain and Pelvic Floor Dysfunction In Runners Low back pain is one of the most common things that any person can experience throughout their lifetime. What makes it so complicated is the many causes that could be contributing to low back pain. And one cause can affect both men and women is pelvic floor dysfunction.  So, in this episode, physical therapist, Dr. Amanda Olson will discuss…

  • How pelvic floor dysfunction can lead to low back pain?
  • How to know if your low back pain is coming from pelvic floor dysfunction?
  • What is pelvic floor dysfunction ?
  • Can males have pelvic floor dysfunction?
    • Examples
  • Is leakage normal during pregnancy when running ?


Dr. Olson earned her Bachelor of Science degree from Pacific University, and a Doctorate Degree in Physical Therapy from Regis University, graduating as a member of the Jesuit National Honor Society. She is holds a Certification of Achievement in pelvic floor physical therapy (CAPP-PF) from the American Physical Therapy Association, and the Pelvic Floor Practitioner Certification (PRPC) through the Herman and Wallace Pelvic Institute. She is also a certified Stott Pilates instructor and RRCA certified running coach. 
She is the president and chief clinical officer of Intimate Rose where she develops pelvic health products and education.  She is passionate about empowering women and men with pelvic health issues including pelvic pain, incontinence, pregnancy, and post-partum issues. 
Dr. Olson teaches internationally on various pelvic health topics including pelvic floor dysfunction in runners. She has written newspaper and magazine articles on pelvic floor dysfunction, and running and also authored the book Restoring the Pelvic Floor For Women.


Connect with Dr. Olson

  • Website
  • Email
    • amanda@intimaterose.com
  • Instagram:
  • Amanda’s 1 piece of advice
    • “I find that as runners we go through seasons of life with our running. At some points we may be serving our running (dedicating our time and intentions to our running), while in others seasons of life our running may simply be serving us (there as a coping strategy when we want or need it). “


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]]> Low back pain is one of the most common things that any person can experience throughout their lifetime. What makes it so complicated is the many causes that could be contributing to low back pain. And one cause can affect both men and women is pelvic floor dysfunction.  So, in this episode, physical therapist, Dr. Amanda Olson will discuss…

  • How pelvic floor dysfunction can lead to low back pain?
  • How to know if your low back pain is coming from pelvic floor dysfunction?
  • What is pelvic floor dysfunction ?
  • Can males have pelvic floor dysfunction?
    • Examples
  • Is leakage normal during pregnancy when running ?


Dr. Olson earned her Bachelor of Science degree from Pacific University, and a Doctorate Degree in Physical Therapy from Regis University, graduating as a member of the Jesuit National Honor Society. She is holds a Certification of Achievement in pelvic floor physical therapy (CAPP-PF) from the American Physical Therapy Association, and the Pelvic Floor Practitioner Certification (PRPC) through the Herman and Wallace Pelvic Institute. She is also a certified Stott Pilates instructor and RRCA certified running coach. 
She is the president and chief clinical officer of Intimate Rose where she develops pelvic health products and education.  She is passionate about empowering women and men with pelvic health issues including pelvic pain, incontinence, pregnancy, and post-partum issues. 
Dr. Olson teaches internationally on various pelvic health topics including pelvic floor dysfunction in runners. She has written newspaper and magazine articles on pelvic floor dysfunction, and running and also authored the book Restoring the Pelvic Floor For Women.


Connect with Dr. Olson

  • Website
  • Email
    • amanda@intimaterose.com
  • Instagram:
  • Amanda’s 1 piece of advice
    • “I find that as runners we go through seasons of life with our running. At some points we may be serving our running (dedicating our time and intentions to our running), while in others seasons of life our running may simply be serving us (there as a coping strategy when we want or need it). “


Connect with Dr. Kat

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]]> Katherine Campbell Buzzsprout-13258902 Mon, 14 Aug 2023 00:00:00 -0400 3344 33 full false Top Mistakes Runners Make That Lead To Injury Top Mistakes Runners Make That Lead To Injury The running joke is as runners, we are bound to get injured. And while there is an unfortunate amount of runners getting injured each year, one of the reasons is due to the same consistent patterns and mistakes runners fall into. On this episode, physical therapist, Dr. Chris Bayona will discuss…

  • 4 common mistakes runners make that contribute to injury
  • How runners can keep themselves accountable to avoid these common mistakes? 
  • Should injured runners stop running?
  • Advice for runners to stay healthy


Dr. Chris Bayona, PT, DPT is a physical therapist based in Monmouth County, NJ. With a deep-rooted enthusiasm for working with athletes and active individuals, Dr. Bayona has a passion for helping runners achieve their peak performance. As a runner himself, Chris understands the challenges that runners face during their journey. Inspired by the idea that individuals can conquer any obstacle standing in their way, he founded "Triumph Rehab and Performance." Chris strives to empower people to triumph over pain, fear, doubt, and any hurdles that get in their way. He believes you can triumph over everything. Follow triumph_pt on instagram to learn tips on how to run faster, stronger, and pain free. 


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Related Episodes

]]> The running joke is as runners, we are bound to get injured. And while there is an unfortunate amount of runners getting injured each year, one of the reasons is due to the same consistent patterns and mistakes runners fall into. On this episode, physical therapist, Dr. Chris Bayona will discuss…

  • 4 common mistakes runners make that contribute to injury
  • How runners can keep themselves accountable to avoid these common mistakes? 
  • Should injured runners stop running?
  • Advice for runners to stay healthy


Dr. Chris Bayona, PT, DPT is a physical therapist based in Monmouth County, NJ. With a deep-rooted enthusiasm for working with athletes and active individuals, Dr. Bayona has a passion for helping runners achieve their peak performance. As a runner himself, Chris understands the challenges that runners face during their journey. Inspired by the idea that individuals can conquer any obstacle standing in their way, he founded "Triumph Rehab and Performance." Chris strives to empower people to triumph over pain, fear, doubt, and any hurdles that get in their way. He believes you can triumph over everything. Follow triumph_pt on instagram to learn tips on how to run faster, stronger, and pain free. 


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]]> Katherine Campbell Buzzsprout-13241617 Mon, 07 Aug 2023 00:00:00 -0400 3234 33 full false Finish Line Features: Find Your Why Finish Line Features: Find Your Why Being connected to your “why” is going to be the central way to stay consistent and enjoy the process. As runners, we are type A, competitive, and perfectionists, and it is easy to get carried away on the performance aspect of running and lose sight to why we do it in the first place.  In this episode, run coach,  Bobby Milioto will discuss  

  • Bobby’s approach as a run coach and how it helps with more than just running
  • How to learn what your “why” is
  • Benefits to focusing on a mindset that is not centered around perfectionism 
  • How to balance focusing on your “why” while still also being a competitive runner 


Bobby Milioto is a running coach and personal trainer that believes the mind is just as strong and essential as the body. They must work together in harmony to give us opportunities of personal growth and discovery. He created Vivid Running based off these core values. As a United States Navy veteran, father, and husband, he has learned the importance of discipline and consistency, but also compassion and empathy. Bobby's training regime ensures his clients stay balanced with a health-derived nutrition plan, challenging and empowering running schedules, dynamic workout routines and most importantly, a clear and healthy mind. He is your personal running therapist!

Bobby has found his purpose through coaching, being a part of someone else’s evolution, finding their love for running and fitness, and motivating them to cross their own finish lines. Follow him to see inspiring, motivational, and helpful tips @vividrunninginc on Instagram and Vivid Running on Facebook and YouTube!


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]]> Being connected to your “why” is going to be the central way to stay consistent and enjoy the process. As runners, we are type A, competitive, and perfectionists, and it is easy to get carried away on the performance aspect of running and lose sight to why we do it in the first place.  In this episode, run coach,  Bobby Milioto will discuss  

  • Bobby’s approach as a run coach and how it helps with more than just running
  • How to learn what your “why” is
  • Benefits to focusing on a mindset that is not centered around perfectionism 
  • How to balance focusing on your “why” while still also being a competitive runner 


Bobby Milioto is a running coach and personal trainer that believes the mind is just as strong and essential as the body. They must work together in harmony to give us opportunities of personal growth and discovery. He created Vivid Running based off these core values. As a United States Navy veteran, father, and husband, he has learned the importance of discipline and consistency, but also compassion and empathy. Bobby's training regime ensures his clients stay balanced with a health-derived nutrition plan, challenging and empowering running schedules, dynamic workout routines and most importantly, a clear and healthy mind. He is your personal running therapist!

Bobby has found his purpose through coaching, being a part of someone else’s evolution, finding their love for running and fitness, and motivating them to cross their own finish lines. Follow him to see inspiring, motivational, and helpful tips @vividrunninginc on Instagram and Vivid Running on Facebook and YouTube!


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]]> Katherine Campbell Buzzsprout-13247053 Mon, 31 Jul 2023 00:00:00 -0400 3459 31 full false Nutrition During Running for Half Marathoners & Marathoners Nutrition During Running for Half Marathoners & Marathoners Nutrition is one of the major, vital pieces to running that can be overlooked, but can also heavily dictate running performance. And this becomes even more true when runners are racing longer distances such as half marathons and marathons. So in this episode, registered dietician, Emily Moore will discuss…

  • Nutrient timing and what that means
  • 3 Parts of Running Nutrition
    • Carbohyrate
    • Fluids
    • Electrolytes 
  • Nutrition during training
    • Race day strategy
    • Testing out nutrition products 
    • Timing of when to take gels
  • Racing considerations 
    • Carb loading
    • Race gear 
    • Race simulation
    • Fueling during race

Emily Moore is a Registered Dietitian, RRCA Certified Running Coach, NASM Certified Personal Trainer and Marathoner who helps runners optimize their nutrition and training. Her passion is to help runners confidently fuel & nourish their bodies for their everyday life and running. Follow her for nutrition and training tips @thedietitianrunner on Instagram and head to her website at https://thedietitianrunner.com to learn about her programs and offerings.


Connect with Emily


Connect with Dr. Kat

To Inquire About Run Coaching with Dr. Kat

  • Email katherinerosecampbell@gmail.com the word “podcast”

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]]> Nutrition is one of the major, vital pieces to running that can be overlooked, but can also heavily dictate running performance. And this becomes even more true when runners are racing longer distances such as half marathons and marathons. So in this episode, registered dietician, Emily Moore will discuss…

  • Nutrient timing and what that means
  • 3 Parts of Running Nutrition
    • Carbohyrate
    • Fluids
    • Electrolytes 
  • Nutrition during training
    • Race day strategy
    • Testing out nutrition products 
    • Timing of when to take gels
  • Racing considerations 
    • Carb loading
    • Race gear 
    • Race simulation
    • Fueling during race

Emily Moore is a Registered Dietitian, RRCA Certified Running Coach, NASM Certified Personal Trainer and Marathoner who helps runners optimize their nutrition and training. Her passion is to help runners confidently fuel & nourish their bodies for their everyday life and running. Follow her for nutrition and training tips @thedietitianrunner on Instagram and head to her website at https://thedietitianrunner.com to learn about her programs and offerings.


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To Inquire About Run Coaching with Dr. Kat

  • Email katherinerosecampbell@gmail.com the word “podcast”

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]]> Katherine Campbell Buzzsprout-13253318 Mon, 24 Jul 2023 00:00:00 -0400 4068 30 full false Breaking Out Of The Injury Funk Breaking Out Of The Injury Funk Returning from an injury is not easy, and often times, it is known that there is a tremendous amount of physical work you may have to take coming back from it, but  the mental and emotional toll it takes isn’t talked about enough. All 3 aspects are should be talked about together. So, in this episode, physical therapist, Dr. Cat Fitzgerald will discuss…

  • Dr. Cat’s injury story
  • Emotional and mental toll returning from an injury takes
  • Physical work required when coming back from an injury
  • The injury hamster wheel, and how to ensure you don’t get stuck in it
  • The power of positivity when returning from an injury 


Dr. Cat Fitzgerald, PT, DPT, CACS is a physical therapist who specializes in runners. She has over 10 years of experience and extensive continuing education in this area, as well as additional certifications. She is a running coach, certified through the RRCA (Road Runners Club of America), and has worked with runners of all abilities. She loves being a part of runners growing into themselves and doing things they didn’t know they were capable of. Cat discovered her own love of distance running after finishing college sports and has been on the run ever since! Follow her @cat_runpt on Instagram


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To Inquire About Physical Therapy with Dr. Kat

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]]> Returning from an injury is not easy, and often times, it is known that there is a tremendous amount of physical work you may have to take coming back from it, but  the mental and emotional toll it takes isn’t talked about enough. All 3 aspects are should be talked about together. So, in this episode, physical therapist, Dr. Cat Fitzgerald will discuss…

  • Dr. Cat’s injury story
  • Emotional and mental toll returning from an injury takes
  • Physical work required when coming back from an injury
  • The injury hamster wheel, and how to ensure you don’t get stuck in it
  • The power of positivity when returning from an injury 


Dr. Cat Fitzgerald, PT, DPT, CACS is a physical therapist who specializes in runners. She has over 10 years of experience and extensive continuing education in this area, as well as additional certifications. She is a running coach, certified through the RRCA (Road Runners Club of America), and has worked with runners of all abilities. She loves being a part of runners growing into themselves and doing things they didn’t know they were capable of. Cat discovered her own love of distance running after finishing college sports and has been on the run ever since! Follow her @cat_runpt on Instagram


Connect with Dr. Cat


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To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-13078901 Mon, 17 Jul 2023 00:00:00 -0400 3060 29 full false Runners Round Table X RunwithKat Show Crossover: How To Return To Running From Injury Runners Round Table X RunwithKat Show Crossover: How To Return To Running From Injury In this episode, were doing things a little differently because I was the guest! Run coach, Stephanie Diaz invited me to be on her podcast, Runners Round Table, where we discussed how to return to running after an injury. This episode covers…

  • Differentiating between a injury vs a niggle 
  • Who is most likely to get injured
  • When is a runner at greater risk of injury 
  • How can a person still feel like a “runner” even when injured 
  • Tips and common mistakes when returning to running


Make sure to tune into more of the Runners Round Table episodes as Stephanie is covering a “How To” series for runners

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


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]]> In this episode, were doing things a little differently because I was the guest! Run coach, Stephanie Diaz invited me to be on her podcast, Runners Round Table, where we discussed how to return to running after an injury. This episode covers…

  • Differentiating between a injury vs a niggle 
  • Who is most likely to get injured
  • When is a runner at greater risk of injury 
  • How can a person still feel like a “runner” even when injured 
  • Tips and common mistakes when returning to running


Make sure to tune into more of the Runners Round Table episodes as Stephanie is covering a “How To” series for runners

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 


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To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-13174173 Mon, 10 Jul 2023 00:00:00 -0400 4692 28 full false Stress Fractures in Runners Stress Fractures in Runners If you know anything about stress fractures, you know it is a runner’s biggest fear to have. Solely for the reason of putting runners out of commission for an extended period of time. One of the best ways to decrease your chance of ever getting one is to learn about it, so in this episode, Dr. Stephanie Mundt will discuss…

  • What is stress fracture and is it the same as a stress reaction? 
  • What is a high risk stress fracture?
  • Signs and symptoms of stress fractures 
  • Risk factors for stress fractures?  
  • What are ways to avoid a stress fracture?


Stephanie Mundt PT, DPT, OCS is a physical therapist and running coach in Phoenix, Arizona. She started her physical therapy & coaching business, Volante PT & Performance, in 2020 to specialize in the rehabilitation and performance of runners. Stephanie has a special interest in working with athletes who have a history of eating disorder or disordered eating, relative energy deficiency in sport (RED-S) and bone stress injuries, as she experienced the effects of these issues first-hand as a long-distance runner in high school and college.


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]]> If you know anything about stress fractures, you know it is a runner’s biggest fear to have. Solely for the reason of putting runners out of commission for an extended period of time. One of the best ways to decrease your chance of ever getting one is to learn about it, so in this episode, Dr. Stephanie Mundt will discuss…

  • What is stress fracture and is it the same as a stress reaction? 
  • What is a high risk stress fracture?
  • Signs and symptoms of stress fractures 
  • Risk factors for stress fractures?  
  • What are ways to avoid a stress fracture?


Stephanie Mundt PT, DPT, OCS is a physical therapist and running coach in Phoenix, Arizona. She started her physical therapy & coaching business, Volante PT & Performance, in 2020 to specialize in the rehabilitation and performance of runners. Stephanie has a special interest in working with athletes who have a history of eating disorder or disordered eating, relative energy deficiency in sport (RED-S) and bone stress injuries, as she experienced the effects of these issues first-hand as a long-distance runner in high school and college.


Connect with Dr. Steph


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]]> Katherine Campbell Buzzsprout-13031477 Mon, 03 Jul 2023 00:00:00 -0400 2974 27 full false Overcoming Tendinitis Overcoming Tendinitis Tendinitis.. whether that be patellar, achilles,  posterior tibialis.. tendinitis in runners is known as the most common “overuse” injury. But, despite its commonality in so many runners, it does not minimize how debilitating the pain can be, limiting getting some much needed miles in.  In this episode, physical therapist,  Dr. Randi Dahms 

  • What is tendinitis?
  • Risk factors for tendinitis? 
  • What does tendinitis feel like?
  • How to heal tendinitis ?
  • Is it safe to run with tendinitis? 


Dr. Randi Dahms is a physical therapist, NSCA certified strength and conditioning specialist, and USAC certified cycling coach. She uses her knowledge of injury prevention, movement optimization, nutrition, and mindset, to optimize programming for both experienced athletes and those just beginning to enjoy weight training, endurance training, or both. Randi believes that an individualized approach to training is of utmost importance and is constantly on a mission to bridge the gap between rehab and performance, and break barriers and misinformation that permeates both strength and endurance worlds. 


Connect with Dr. Randi


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]]> Tendinitis.. whether that be patellar, achilles,  posterior tibialis.. tendinitis in runners is known as the most common “overuse” injury. But, despite its commonality in so many runners, it does not minimize how debilitating the pain can be, limiting getting some much needed miles in.  In this episode, physical therapist,  Dr. Randi Dahms 

  • What is tendinitis?
  • Risk factors for tendinitis? 
  • What does tendinitis feel like?
  • How to heal tendinitis ?
  • Is it safe to run with tendinitis? 


Dr. Randi Dahms is a physical therapist, NSCA certified strength and conditioning specialist, and USAC certified cycling coach. She uses her knowledge of injury prevention, movement optimization, nutrition, and mindset, to optimize programming for both experienced athletes and those just beginning to enjoy weight training, endurance training, or both. Randi believes that an individualized approach to training is of utmost importance and is constantly on a mission to bridge the gap between rehab and performance, and break barriers and misinformation that permeates both strength and endurance worlds. 


Connect with Dr. Randi


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To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-12999914 Mon, 26 Jun 2023 00:00:00 -0400 3477 26 full false Finish Line Features | The Ultimate Marathon: Beating Cancer Finish Line Features | The Ultimate Marathon: Beating Cancer When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport.  Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Scott Capozza will discuss… 

  • Scott’s journey attempting to BQ
  • Scott’s cancer symptoms 
  • How Scott’s view of running changed after cancer
  • Scott beating cancer and running the Boston Marathon

Scott Capozza is a board certified specialist in Oncologic physical therapy who treats patients with cancer throughout their treatment journey.    He strives to empower his patients through education and movement and helps them minimize the myriad of side effects caused by cancer treatment.  He credits his own lived experience with cancer as the driving force that helped shape his professional career.  As a two time Boston Marathon finisher, Scott mixes his professional expertise with his experiences as a cancer survivor and runner to both motivate his patients and develop the most appropriate plan of care for them.


Connect with Scott


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]]> When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport.  Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Scott Capozza will discuss… 

  • Scott’s journey attempting to BQ
  • Scott’s cancer symptoms 
  • How Scott’s view of running changed after cancer
  • Scott beating cancer and running the Boston Marathon

Scott Capozza is a board certified specialist in Oncologic physical therapy who treats patients with cancer throughout their treatment journey.    He strives to empower his patients through education and movement and helps them minimize the myriad of side effects caused by cancer treatment.  He credits his own lived experience with cancer as the driving force that helped shape his professional career.  As a two time Boston Marathon finisher, Scott mixes his professional expertise with his experiences as a cancer survivor and runner to both motivate his patients and develop the most appropriate plan of care for them.


Connect with Scott


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To Inquire About Physical Therapy with Dr. Kat

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]]> Katherine Campbell Buzzsprout-12985247 Mon, 19 Jun 2023 00:00:00 -0400 3535 25 full false Why a Run Analysis Can Bring You To the Next Level w/ Doug Adams Why a Run Analysis Can Bring You To the Next Level w/ Doug Adams Gait or Running Analyses are becoming a popular buzzword in the running community. And as the hype about them increase, the more YOU should know about the benefits and what to look for in a run analyses.  In this episode, physical therapist, running nerd,  and owner of Run DNA, Dr. Doug Adams discusses…

  • What is a Run Analyses 
  • Benefits of Run Analyses
  • What to Look For When Searching For A Provider Who Performs Run Analyses
  • Pros and Cons of Treadmill VS Outdoor Run Analyses 
  • How To Ensure Feasibility of Running Cues For Long Term Results 


Dr. Doug Adams is a Physical Therapist who has published and spoken at an international level on all things related to running. Doug has taught thousands of professionals his systematic approach to providing personalized plans for runners through the Certified Running Gait Analyst and Endurance Running Coaching courses. He also designed and created a portable 3D Motion Analysis system called Helix 3D for analyzing and categorizing running form that is used widely throughout the Department of Defense and commercial sectors.
Team PT for Tinman Elite Professional Running Team
Adjunct faculty for the 711th Human Performance Wing of the US Air Force
Co-Founder Omega Project PT in Wilmington, Delaware that specializes in treating endurance athletes and runners


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]]> Gait or Running Analyses are becoming a popular buzzword in the running community. And as the hype about them increase, the more YOU should know about the benefits and what to look for in a run analyses.  In this episode, physical therapist, running nerd,  and owner of Run DNA, Dr. Doug Adams discusses…

  • What is a Run Analyses 
  • Benefits of Run Analyses
  • What to Look For When Searching For A Provider Who Performs Run Analyses
  • Pros and Cons of Treadmill VS Outdoor Run Analyses 
  • How To Ensure Feasibility of Running Cues For Long Term Results 


Dr. Doug Adams is a Physical Therapist who has published and spoken at an international level on all things related to running. Doug has taught thousands of professionals his systematic approach to providing personalized plans for runners through the Certified Running Gait Analyst and Endurance Running Coaching courses. He also designed and created a portable 3D Motion Analysis system called Helix 3D for analyzing and categorizing running form that is used widely throughout the Department of Defense and commercial sectors.
Team PT for Tinman Elite Professional Running Team
Adjunct faculty for the 711th Human Performance Wing of the US Air Force
Co-Founder Omega Project PT in Wilmington, Delaware that specializes in treating endurance athletes and runners


Connect with Dr. Doug 


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]]> Katherine Campbell Buzzsprout-12915883 Mon, 12 Jun 2023 00:00:00 -0400 3581 24 full false Finish Line Features: Running In The Dark | Joe Rinaldi Finish Line Features: Running In The Dark | Joe Rinaldi When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Joe Rinaldi will discuss… 

  • Joe’s battle with Best Disease
  • The Creation of Project Endure
  • Joe’s running journey and experience running the NYC Marathon
  • What motivates Joe

Joe Rinaldi is the founder and CEO of Project Endure, a business built on the mission of helping others find strength in struggle. In addition, Joe is a Doctor of Physical Therapy, Performance Coach, writer and speaker. More than his titles, Joe is a child of God, a husband, a son, a brother, a friend; a human being trying his best to leave every person and place better than he found them. 


Connect with Joe


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]]> When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Joe Rinaldi will discuss… 

  • Joe’s battle with Best Disease
  • The Creation of Project Endure
  • Joe’s running journey and experience running the NYC Marathon
  • What motivates Joe

Joe Rinaldi is the founder and CEO of Project Endure, a business built on the mission of helping others find strength in struggle. In addition, Joe is a Doctor of Physical Therapy, Performance Coach, writer and speaker. More than his titles, Joe is a child of God, a husband, a son, a brother, a friend; a human being trying his best to leave every person and place better than he found them. 


Connect with Joe


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]]> Katherine Campbell Buzzsprout-12736314 Mon, 05 Jun 2023 00:00:00 -0400 3083 23 full false Finish Line Features: Consistency Breeds Success | Matt Karl Finish Line Features: Consistency Breeds Success | Matt Karl When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. On todays episode, we start the first episode of our mini series known as “Finish Line Features.” Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Matt Karl will discuss… 

  • Matt’s journey to running and completing a sub 3 hour marathon 
  • Matt’s instagram journey
  • What motivates Matty
  • Matt’s advice to runners 

Matt is a certified run coach and marathoner dedicated to inspiring and helping other runners. His journey began during the Covid-19 pandemic and he hasn’t turned back since. His passion for running has pushed him to motivate others to break new barriers and embrace the challenges they are faced with. Follow him so you can learn new running tips, tricks, motivation and to become a part of a community like no other! 


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]]> When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. On todays episode, we start the first episode of our mini series known as “Finish Line Features.” Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Matt Karl will discuss… 

  • Matt’s journey to running and completing a sub 3 hour marathon 
  • Matt’s instagram journey
  • What motivates Matty
  • Matt’s advice to runners 

Matt is a certified run coach and marathoner dedicated to inspiring and helping other runners. His journey began during the Covid-19 pandemic and he hasn’t turned back since. His passion for running has pushed him to motivate others to break new barriers and embrace the challenges they are faced with. Follow him so you can learn new running tips, tricks, motivation and to become a part of a community like no other! 


Connect with Matty


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]]> Katherine Campbell Buzzsprout-12674121 Mon, 29 May 2023 00:00:00 -0400 3501 22 full false Breaking Down Boundaries with Run Coaches and Clients Breaking Down Boundaries with Run Coaches and Clients If you’re looking for a run coach, communication is key. And while at first, it may be difficult to understand what the boundaries are within the relationship, it is actually really important for your run coach to know what is going on in your life.   In this episode, fitness professional and run coach, Amanda Katz will discuss…

  • What makes a successful coaching client relationship?
  • Why communication is key for a clients success?
  • Amanda’s approach to working with her clients.
  • Understanding fitness professionals scope of care 
  • What to look for when working with a run coach 


Amanda Katz is a full-time fitness professional. She's a certified personal trainer, RRCA certified run coach and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. Amanda also joined the Running Explained coaching team last year. Her philosophy is based on the notion that all bodies deserve a fitness experience without punishment, guilt or shame. She approaches her craft with humor, a little tough love and an abundance of real talk. She ultimately wants her clients to feel stronger and more capable in their bodies through movement. To learn more, visit Amanda on instagram at @amanda_katzz or via website amandaskatz.com


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]]> If you’re looking for a run coach, communication is key. And while at first, it may be difficult to understand what the boundaries are within the relationship, it is actually really important for your run coach to know what is going on in your life.   In this episode, fitness professional and run coach, Amanda Katz will discuss…

  • What makes a successful coaching client relationship?
  • Why communication is key for a clients success?
  • Amanda’s approach to working with her clients.
  • Understanding fitness professionals scope of care 
  • What to look for when working with a run coach 


Amanda Katz is a full-time fitness professional. She's a certified personal trainer, RRCA certified run coach and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. Amanda also joined the Running Explained coaching team last year. Her philosophy is based on the notion that all bodies deserve a fitness experience without punishment, guilt or shame. She approaches her craft with humor, a little tough love and an abundance of real talk. She ultimately wants her clients to feel stronger and more capable in their bodies through movement. To learn more, visit Amanda on instagram at @amanda_katzz or via website amandaskatz.com


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]]> Katherine Campbell Buzzsprout-12751599 Mon, 22 May 2023 00:00:00 -0400 3220 21 full false Blood Flow Restriction Training for Runners with Scott Greenberg Blood Flow Restriction Training for Runners with Scott Greenberg Blood Flow Restriction Training (BFR) is becoming such a common way to improve strength in the rehab and sports performance world, but is also often used incorrectly.  If you’re a runner coming back from injury or attempting to gain strength while decreasing fatigue, this podcast episode is for you! In this episode, physical therapist, Dr. Scott Greenberg discusses…


  • What is Blood Flow Restriction Training?
  • Why Should Runners Care About Blood Flow Restriction Training / What Are the Benefits of Blood Flow Restriction Training?
  • What Type of Runner Can Benefit From Blood Flow Restriction Training?
  • What Are The Parameters When Using Blood Flow Restriction Training?
  • Blood Flow Restriction Training As We Age


Scott holds a Doctor of Physical Therapy from Slippery Rock University, a Master of Business Administration from American Military University, and a Bachelor of Science in Exercise and Sports Science from the University of Florida. He has worked with the University of Florida Gators, professional athletes, and Olympians for over 20 years. He specializes in running medicine, injury prevention, rehabilitation, sports testing, and sports performance. He is a skilled leader and communicator with extensive business and management expertise. Scott is the Manager of Operations for the Department of Rehabilitation at UF Health and the Director of their sports and orthopedic physical therapy residency programs. On the national and state levels, he is a sought-after, dynamic educator. Scott is a NSCA Certified Strength and Conditioning Specialist and a Specialist in Endurance Running through USTFCCCA. He is also the Membership Chair of the American Academy of Sports Physical Therapy and was previously the Chair of their Running Special Interest Group. Scott enjoys sharing his knowledge through his teachings in continuing education courses on topics such as running medicine, strength and conditioning, and blood flow restriction.


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]]> Blood Flow Restriction Training (BFR) is becoming such a common way to improve strength in the rehab and sports performance world, but is also often used incorrectly.  If you’re a runner coming back from injury or attempting to gain strength while decreasing fatigue, this podcast episode is for you! In this episode, physical therapist, Dr. Scott Greenberg discusses…


  • What is Blood Flow Restriction Training?
  • Why Should Runners Care About Blood Flow Restriction Training / What Are the Benefits of Blood Flow Restriction Training?
  • What Type of Runner Can Benefit From Blood Flow Restriction Training?
  • What Are The Parameters When Using Blood Flow Restriction Training?
  • Blood Flow Restriction Training As We Age


Scott holds a Doctor of Physical Therapy from Slippery Rock University, a Master of Business Administration from American Military University, and a Bachelor of Science in Exercise and Sports Science from the University of Florida. He has worked with the University of Florida Gators, professional athletes, and Olympians for over 20 years. He specializes in running medicine, injury prevention, rehabilitation, sports testing, and sports performance. He is a skilled leader and communicator with extensive business and management expertise. Scott is the Manager of Operations for the Department of Rehabilitation at UF Health and the Director of their sports and orthopedic physical therapy residency programs. On the national and state levels, he is a sought-after, dynamic educator. Scott is a NSCA Certified Strength and Conditioning Specialist and a Specialist in Endurance Running through USTFCCCA. He is also the Membership Chair of the American Academy of Sports Physical Therapy and was previously the Chair of their Running Special Interest Group. Scott enjoys sharing his knowledge through his teachings in continuing education courses on topics such as running medicine, strength and conditioning, and blood flow restriction.


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]]> Katherine Campbell Buzzsprout-12721545 Mon, 15 May 2023 00:00:00 -0400 3489 20 full false How To Zone Train How To Zone Train Do you dictate how fast or slow you run depending on your heart rate? Many people are starting to understand that in order to get faster you actually need to run slower, but in order to do that, how are you objectively knowing if you’re running slow enough? Zone training is a popular training method used in triathletes and runners to build endurance and speed. But, did you know in order to successfully zone training there are common mistakes runners need to avoid that they make all the time?   In this episode, Coach D will discuss…

  • What is zone training?
  • What are the benefits of zone training?
  • What are the challenges with zone training?
  • What zones should you primarily train in?
  • Should every runner zone train?


Danielle (Coach D) is a seasoned marathoner and distance runner. She has over a decade experience coaching runners and athletes of all abilities. Her specialties include strength training for runners, introducing new athletes to the sport,  and long distance (half & full marathon) training. Danielle is passionate about helping others learn to run pain free and build strength & endurance to complete their running goals. Danielle is an RRCA Certified Running Coach, NASM Personal Trainer,  17x Marathon Finisher and 2x Ironman 70.3 Finisher . She believes that nothing is impossible, the word itself reads I'm Possible.


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]]> Do you dictate how fast or slow you run depending on your heart rate? Many people are starting to understand that in order to get faster you actually need to run slower, but in order to do that, how are you objectively knowing if you’re running slow enough? Zone training is a popular training method used in triathletes and runners to build endurance and speed. But, did you know in order to successfully zone training there are common mistakes runners need to avoid that they make all the time?   In this episode, Coach D will discuss…

  • What is zone training?
  • What are the benefits of zone training?
  • What are the challenges with zone training?
  • What zones should you primarily train in?
  • Should every runner zone train?


Danielle (Coach D) is a seasoned marathoner and distance runner. She has over a decade experience coaching runners and athletes of all abilities. Her specialties include strength training for runners, introducing new athletes to the sport,  and long distance (half & full marathon) training. Danielle is passionate about helping others learn to run pain free and build strength & endurance to complete their running goals. Danielle is an RRCA Certified Running Coach, NASM Personal Trainer,  17x Marathon Finisher and 2x Ironman 70.3 Finisher . She believes that nothing is impossible, the word itself reads I'm Possible.


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]]> Katherine Campbell Buzzsprout-12604922 Mon, 08 May 2023 00:00:00 -0400 3629 19 full true Finish Line Features: The Story of The Man Who Walked Across America | James Leitner Finish Line Features: The Story of The Man Who Walked Across America | James Leitner When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. On todays episode, we start the first episode of our mini series known as “Finish Line Features.” Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, James Leitner will discuss… 

  • James’ journey running ultra-marathoners
  • James’ non-profit organization MissionCleanWataer
  • When James walked across the country alone 
  • His biggest challenges as an entrepreneur 
  • Advice he would give runners 



James Leitner is the Founder and Executive Director of MissionCleanWater, a nonprofit working to bring clean drinking water and sanitation to underserved communities. As a 501c3, MissionCleanWater have helped 25,000 people in Uganda gain access to clean water and are working domestically in New Jersey to help urban communities with chemical contamination issues. Clean water is something James is really passionate about and will work endlessly until he can ensure everyone can have access to clean water. James uses his ability as a runner to fundraise for the organization.


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]]> When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. On todays episode, we start the first episode of our mini series known as “Finish Line Features.” Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, James Leitner will discuss… 

  • James’ journey running ultra-marathoners
  • James’ non-profit organization MissionCleanWataer
  • When James walked across the country alone 
  • His biggest challenges as an entrepreneur 
  • Advice he would give runners 



James Leitner is the Founder and Executive Director of MissionCleanWater, a nonprofit working to bring clean drinking water and sanitation to underserved communities. As a 501c3, MissionCleanWater have helped 25,000 people in Uganda gain access to clean water and are working domestically in New Jersey to help urban communities with chemical contamination issues. Clean water is something James is really passionate about and will work endlessly until he can ensure everyone can have access to clean water. James uses his ability as a runner to fundraise for the organization.


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]]> Katherine Campbell Buzzsprout-12686745 Mon, 01 May 2023 00:00:00 -0400 3275 18 full false Case Review: The Mystery of The Misdiagnosis Case Review: The Mystery of The Misdiagnosis As a physical therapist, I often similar patterns of common related running injuries… achilles tendinitis, IT Band syndrome, and runners knee to name a few. But, every once in a while, there are complex injuries out there that often go misdiagnosed or mistreated for many years before seeing improvement. If you’re a runner intrigued by complex cases or a runner who feels like you’ve had pain for a long time with no solution, this episode is for you. In this episode, physical therapist, Dr. Mary Miller discusses…


  • A runner ‘s story who experienced pain for years before receiving care that decreased her pain
  • How the runner presented
  • What Mary did to address her pain
  • Important factors to consider when seeking a healthcare provider to help you address a ongoing injury


Dr. Mary Miller is a Board-Certified Orthopedic Clinical Specialist with over 15 years of experience in sports and orthopedic rehabilitation specializing in treating runners. She is a member of the Sports Section of the APTA, a Certified Running Gait Analyst- 2, and USATF level 1 provider.  In 2022, she co-founded Finish Line Seminars with the goal of making quality physical therapy care more accessible to the endurance athlete population. She advocates for the field of Physical Therapy and for equitable access to care in her role as Chair for the Maryland Physical Therapy PAC.


Connect with Dr. Mary

  • Email:  
    • marypcampbell79@gmail.com
  • Finish Line Seminars Link
    • https://finishlineseminars.com
    • Upcoming course dates for Finish Line Seminars: 
      • May 6-7th
      • Sept 23-24rd
      •  Dec 2nd  
      • Stay informed on course offerings by following @finishlineseminars
  • Instagram:


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]]> As a physical therapist, I often similar patterns of common related running injuries… achilles tendinitis, IT Band syndrome, and runners knee to name a few. But, every once in a while, there are complex injuries out there that often go misdiagnosed or mistreated for many years before seeing improvement. If you’re a runner intrigued by complex cases or a runner who feels like you’ve had pain for a long time with no solution, this episode is for you. In this episode, physical therapist, Dr. Mary Miller discusses…


  • A runner ‘s story who experienced pain for years before receiving care that decreased her pain
  • How the runner presented
  • What Mary did to address her pain
  • Important factors to consider when seeking a healthcare provider to help you address a ongoing injury


Dr. Mary Miller is a Board-Certified Orthopedic Clinical Specialist with over 15 years of experience in sports and orthopedic rehabilitation specializing in treating runners. She is a member of the Sports Section of the APTA, a Certified Running Gait Analyst- 2, and USATF level 1 provider.  In 2022, she co-founded Finish Line Seminars with the goal of making quality physical therapy care more accessible to the endurance athlete population. She advocates for the field of Physical Therapy and for equitable access to care in her role as Chair for the Maryland Physical Therapy PAC.


Connect with Dr. Mary

  • Email:  
    • marypcampbell79@gmail.com
  • Finish Line Seminars Link
    • https://finishlineseminars.com
    • Upcoming course dates for Finish Line Seminars: 
      • May 6-7th
      • Sept 23-24rd
      •  Dec 2nd  
      • Stay informed on course offerings by following @finishlineseminars
  • Instagram:


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]]> Katherine Campbell Buzzsprout-12686590 Mon, 24 Apr 2023 00:00:00 -0400 2886 17 full false Finish Line Features: Running 100 Miles Is No Easy Feat | Kieran Williams Finish Line Features: Running 100 Miles Is No Easy Feat | Kieran Williams When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. On todays episode, we start the first episode of our mini series known as “Finish Line Features.” Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Kieran Williams will discuss… 

  • Kierans journey to running and completing a 100 miler race
  • His philanthropy work “The Greatest Raffle” and running the NYC marathon 2023
  • Kieran running the coast of NJ with his friends for Mission Clean Water
  • What motivates Kieran 

Kieran is an entrepreneur, athlete, and all around cool guy. Loves his family, friends, The Garage Gym, and exploring his physical and mental limits. 

Close to Kieran's heart is the charity work he does with Children's Specialized Hospital Foundation. In 2022 him and his friends founded The Greatest Raffle Ever after partnering with CSHF to run the NYC Marathon. They raised over $20,000 in under 24hrs for CSHF.  TGRE works with amazing sponsors who donate epic prizes - courtside Knicks tickets, Rockets tickets, year of food at Salad House, and others - to raffle off in The Greatest Raffle Ever.   In 2023 they’ll raise over $50,000, all of which goes directly to the children. Follow along with TGRE on Instagram at your chance to claim a raffle ticket in 2023.


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]]> When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it to be a place where runners are excited to keep running and find new reasons to fall in love with the sport. On todays episode, we start the first episode of our mini series known as “Finish Line Features.” Finish Line Features is a mini series that highlights runners of all ages, abilities, and distances. Runners will talk about the difference they make in the community and their running milestones. In this episode, Kieran Williams will discuss… 

  • Kierans journey to running and completing a 100 miler race
  • His philanthropy work “The Greatest Raffle” and running the NYC marathon 2023
  • Kieran running the coast of NJ with his friends for Mission Clean Water
  • What motivates Kieran 

Kieran is an entrepreneur, athlete, and all around cool guy. Loves his family, friends, The Garage Gym, and exploring his physical and mental limits. 

Close to Kieran's heart is the charity work he does with Children's Specialized Hospital Foundation. In 2022 him and his friends founded The Greatest Raffle Ever after partnering with CSHF to run the NYC Marathon. They raised over $20,000 in under 24hrs for CSHF.  TGRE works with amazing sponsors who donate epic prizes - courtside Knicks tickets, Rockets tickets, year of food at Salad House, and others - to raffle off in The Greatest Raffle Ever.   In 2023 they’ll raise over $50,000, all of which goes directly to the children. Follow along with TGRE on Instagram at your chance to claim a raffle ticket in 2023.


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]]> Katherine Campbell Buzzsprout-12535220 Mon, 17 Apr 2023 07:00:00 -0400 3368 16 full true Everything A Sports Dietician Wants Runners To Know When Eating and Running Everything A Sports Dietician Wants Runners To Know When Eating and Running Fueling is one of the most underestimated and underutilized factor that can improve your running performance. Many runners don’t even drink water or take gels during their long runs. But, most times, runners are not informed on how to properly fuel, and thats exactly why this episode was created! In this episode, Board Certified Sports Dietician, Julie Balay a will cover… 

  • Why should runners fuel?
  • Do runners get enough carbs and protein in?
  • What should fueling look like before, after, and during races?
  • What are common mistakes runners make when training for long distance races?


Julie Balay is a Registered Dietitian and Board Certified Sports Dietitian. She earned her Master’s Degree in Clinical Nutrition from New York University and was a Certified Personal Trainer for 15 years.  She currently runs a private practice in Cresskill, NJ where she specializes in eating disorders and sport nutrition. Julie is also a 15 year faculty member at Montclair State University where she teaches Sports Nutrition to the RD’s of the future.  
In her spare time Julie is an endurance sports nut. The four-time Ironman triathlon finisher now brings her passion to mountain biking, off-road triathlons, and trail races. When not getting dirty, Julie loves to cook delicious and nutritious meals for herself and her loved ones that feed both the body and soul. Also working mom, she strives to help others achieve their goals while managing the elusive work:life balance!


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]]> Fueling is one of the most underestimated and underutilized factor that can improve your running performance. Many runners don’t even drink water or take gels during their long runs. But, most times, runners are not informed on how to properly fuel, and thats exactly why this episode was created! In this episode, Board Certified Sports Dietician, Julie Balay a will cover… 

  • Why should runners fuel?
  • Do runners get enough carbs and protein in?
  • What should fueling look like before, after, and during races?
  • What are common mistakes runners make when training for long distance races?


Julie Balay is a Registered Dietitian and Board Certified Sports Dietitian. She earned her Master’s Degree in Clinical Nutrition from New York University and was a Certified Personal Trainer for 15 years.  She currently runs a private practice in Cresskill, NJ where she specializes in eating disorders and sport nutrition. Julie is also a 15 year faculty member at Montclair State University where she teaches Sports Nutrition to the RD’s of the future.  
In her spare time Julie is an endurance sports nut. The four-time Ironman triathlon finisher now brings her passion to mountain biking, off-road triathlons, and trail races. When not getting dirty, Julie loves to cook delicious and nutritious meals for herself and her loved ones that feed both the body and soul. Also working mom, she strives to help others achieve their goals while managing the elusive work:life balance!


Connect with Julie 


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]]> Katherine Campbell Buzzsprout-12472734 Mon, 10 Apr 2023 00:00:00 -0400 3411 15 full false Step by Step Guide To Incorporate Strength Training Into Your Running Programming Step by Step Guide To Incorporate Strength Training Into Your Running Programming As runners, we all know we need to strength training. But, there are so many limitations or misconceptions that runners may link strength training with. Does strength training make you bulky? Will it make you too fatigued and cause you to have a bad run the following day? And what exercises, sets, reps, should you be doing as a runner? In this episode, Rich Marcello will cover… 

  • What are the benefits of strength training?
  • Does strength training decrease your ability to run effectively the following day?
  • What is periodization? 
  • Why is it important to incorporate periodization into our running?
  • What should strength training look like for runners?
  • How does programming change for 5k vs marathon runners?


Rich Marcello is going into his second year as the Head Men's and Women's Cross Country Coach at Southern New Hampshire University.  This past fall Rich's Woman's team won their first Northeast-10 Conference Championship and their First NCAA East Regional Championship, qualifying them for the NCAA Cross Country National Championships.  Rich has coached at the D1, D2, D3, and High School levels as well.  Outside of coaching, Rich is an adjunct professor in the Dept. of Physical Therapy and Human Movement Science at Sacred Heart University (Fairfield, CT), where he went to school.  At Sacred Heart University, he was two-year team captain of the cross country and track programs, and ran school records at 5000m and 10,000m.  Rich graduated from Sacred Heart with a Bachelor’s Degree in Exercise Science in 2012 and a Master’s Degree in Exercise Science and Sports Nutrition in 2014 and still holds his CSCS.   Rich is a native a Scituate, Rhode Island.


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]]> As runners, we all know we need to strength training. But, there are so many limitations or misconceptions that runners may link strength training with. Does strength training make you bulky? Will it make you too fatigued and cause you to have a bad run the following day? And what exercises, sets, reps, should you be doing as a runner? In this episode, Rich Marcello will cover… 

  • What are the benefits of strength training?
  • Does strength training decrease your ability to run effectively the following day?
  • What is periodization? 
  • Why is it important to incorporate periodization into our running?
  • What should strength training look like for runners?
  • How does programming change for 5k vs marathon runners?


Rich Marcello is going into his second year as the Head Men's and Women's Cross Country Coach at Southern New Hampshire University.  This past fall Rich's Woman's team won their first Northeast-10 Conference Championship and their First NCAA East Regional Championship, qualifying them for the NCAA Cross Country National Championships.  Rich has coached at the D1, D2, D3, and High School levels as well.  Outside of coaching, Rich is an adjunct professor in the Dept. of Physical Therapy and Human Movement Science at Sacred Heart University (Fairfield, CT), where he went to school.  At Sacred Heart University, he was two-year team captain of the cross country and track programs, and ran school records at 5000m and 10,000m.  Rich graduated from Sacred Heart with a Bachelor’s Degree in Exercise Science in 2012 and a Master’s Degree in Exercise Science and Sports Nutrition in 2014 and still holds his CSCS.   Rich is a native a Scituate, Rhode Island.


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]]> Katherine Campbell Buzzsprout-12275605 Mon, 27 Mar 2023 00:00:00 -0400 3243 14 full false Intuitive Eating For Runners Intuitive Eating For Runners There are so many diets out there, but which one is the right one for runners? Fueling is one of the most undervalued and overlooked ways of performing at your very best. But, should runners intuitive eat or should they count each macro nutrition to make sure they aren’t missing out on the carbs and protein that is needed to sustain adequate energy levels. In this episode, Kristen will cover…

  • What is intuitive eating?
  • When should runners intuitive eat vs maybe try other diets?
  • Should everyone intuitive eat?
  • Tips to make sure runners get an adequate amount of macronutrients in without counting them. 


Kristen Williamson is a registered dietitian that is passionate about helping others achieve their personal best through nutrition and optimal training. Kristen has worked with a wide range of athletes including high school and college athletes to masters athletes and beyond! She is a registered dietitian, certified ACSM personal trainer and level 2 RRCA (Road Runner's Club of America) running coach.  As a dietitian, she enjoys digging into the science behind nutrition and endurance sports. She  uses this information to help others make sustainable changes to support their fitness goals and overall health. You can follow her on Instagram at @runnerslifenutrition and on Facebook at Runner's Life Nutrition. 


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]]> There are so many diets out there, but which one is the right one for runners? Fueling is one of the most undervalued and overlooked ways of performing at your very best. But, should runners intuitive eat or should they count each macro nutrition to make sure they aren’t missing out on the carbs and protein that is needed to sustain adequate energy levels. In this episode, Kristen will cover…

  • What is intuitive eating?
  • When should runners intuitive eat vs maybe try other diets?
  • Should everyone intuitive eat?
  • Tips to make sure runners get an adequate amount of macronutrients in without counting them. 


Kristen Williamson is a registered dietitian that is passionate about helping others achieve their personal best through nutrition and optimal training. Kristen has worked with a wide range of athletes including high school and college athletes to masters athletes and beyond! She is a registered dietitian, certified ACSM personal trainer and level 2 RRCA (Road Runner's Club of America) running coach.  As a dietitian, she enjoys digging into the science behind nutrition and endurance sports. She  uses this information to help others make sustainable changes to support their fitness goals and overall health. You can follow her on Instagram at @runnerslifenutrition and on Facebook at Runner's Life Nutrition. 


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]]> Katherine Campbell Buzzsprout-12183260 Mon, 27 Mar 2023 00:00:00 -0400 3280 13 full false Overtraining and Burnout: Does Distance Really Make The Heart Grow Fonder? Overtraining and Burnout: Does Distance Really Make The Heart Grow Fonder? The hustle culture is REAL. But, in a world of people pushing you to hustle harder, remember that there is a perfect balance of hard work and redlining into overtraining. Runners are Type A, perfectionist, which increases our risk for overtraining and burnout. Are you losing your love for running? Are you feeling extra fatigued? Are you getting injury after injury? You may be overtraining. In this episode Greg Laraia will cover… 

  • What is overtraining and burnout? 
  • Signs and sxms of overtraining and burnout?
  • Who is prone to overtraining and burnout?
  • What should you do if you’re overtraining?


Greg Laraia is an Athletic Trainer and Running Consultant at Custom Performance. Greg graduated from East Stroudsburg University of Pennsylvania, where he was a student athlete on the Cross Country and Track teams. Greg is FMT Rocktape Certified and an RRCA Certified Coach. He remains a competitive runner in the New York area and can be seen running on the city streets day or night.
Greg founded Streets 101, a team on a mission to bring runners of all abilities together.Greg sees the untapped potential in every athlete and client. He works tirelessly, continuously tailoring individual training plans to help every runner achieve their goals.


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]]> The hustle culture is REAL. But, in a world of people pushing you to hustle harder, remember that there is a perfect balance of hard work and redlining into overtraining. Runners are Type A, perfectionist, which increases our risk for overtraining and burnout. Are you losing your love for running? Are you feeling extra fatigued? Are you getting injury after injury? You may be overtraining. In this episode Greg Laraia will cover… 

  • What is overtraining and burnout? 
  • Signs and sxms of overtraining and burnout?
  • Who is prone to overtraining and burnout?
  • What should you do if you’re overtraining?


Greg Laraia is an Athletic Trainer and Running Consultant at Custom Performance. Greg graduated from East Stroudsburg University of Pennsylvania, where he was a student athlete on the Cross Country and Track teams. Greg is FMT Rocktape Certified and an RRCA Certified Coach. He remains a competitive runner in the New York area and can be seen running on the city streets day or night.
Greg founded Streets 101, a team on a mission to bring runners of all abilities together.Greg sees the untapped potential in every athlete and client. He works tirelessly, continuously tailoring individual training plans to help every runner achieve their goals.


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]]> Katherine Campbell Buzzsprout-12379640 Mon, 13 Mar 2023 00:00:00 -0400 3628 12 full false You Had A Bad Race, Now What? You Had A Bad Race, Now What? 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.


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]]> 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.


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]]> Katherine Campbell Buzzsprout-12275636 Mon, 27 Feb 2023 00:00:00 -0500 3930 11 full false Jumping into Plyometric Training with (@Dr.Lisa.DPT) Jumping into Plyometric Training with (@Dr.Lisa.DPT) 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 


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]]> 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 


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]]> Katherine Campbell Buzzsprout-12213000 Mon, 13 Feb 2023 00:00:00 -0500 2688 10 full false Part 2: How to Safely Return to Running Postpartum Part 2: How to Safely Return to Running Postpartum 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_!

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]]> 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


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]]> Katherine Campbell Buzzsprout-12003836 Mon, 13 Feb 2023 00:00:00 -0500 3193 9 full false Running From Your Feelings Running From Your Feelings 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.


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]]> 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.


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]]> Katherine Campbell Buzzsprout-12141875 Mon, 30 Jan 2023 00:00:00 -0500 4349 8 full false Part 1: Is Running While Pregnant Safe? Part 1: Is Running While Pregnant Safe? 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.


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]]> 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 


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]]> Katherine Campbell Buzzsprout-12127748 Mon, 30 Jan 2023 00:00:00 -0500 1896 7 full false What They Don’t Tell You About BQ’ing (Boston Qualifying) with Maddie Maher What They Don’t Tell You About BQ’ing (Boston Qualifying) with Maddie Maher 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!


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]]> 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!


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]]> Katherine Campbell Buzzsprout-12047859 Mon, 16 Jan 2023 00:00:00 -0500 3357 5 full false Carbon Plated Shoes: New PR or Injury Trap? Carbon Plated Shoes: New PR or Injury Trap? 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.


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]]> 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.


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]]> Katherine Campbell Buzzsprout-12031155 Mon, 16 Jan 2023 00:00:00 -0500 4136 6 full false Why Runners Should Find a Physical Therapist Who is a Run Coach Why Runners Should Find a Physical Therapist Who is a Run Coach 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!


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]]> 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!


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]]> Katherine Campbell Buzzsprout-11960674 Tue, 03 Jan 2023 00:00:00 -0500 3608 4 full false Everything a Runner Should Know When Transitioning To Triathlons Everything a Runner Should Know When Transitioning To Triathlons 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).


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]]> 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).


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]]> Katherine Campbell Buzzsprout-11955074 Mon, 02 Jan 2023 00:00:00 -0500 4363 3 full false How to Build Speed During the Off-Season For Your Next Marathon How to Build Speed During the Off-Season For Your Next Marathon 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.


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]]> 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.


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]]> Katherine Campbell Buzzsprout-11955029 Mon, 02 Jan 2023 00:00:00 -0500 2900 2 full false Running Shoe Basics: Everything a Runner Should Know When Choosing a Perfect Running Shoe Running Shoe Basics: Everything a Runner Should Know When Choosing a Perfect Running Shoe Choosing the perfect running shoe can dictate your overall running experience. Whether your an experience runner or a beginner runner, this episode breaks down… 

  • The basics anatomy of a running shoe 
  • Deciding factors you should consider when choosing a running shoe
  • The shelf life for shoes and factors to consider when retiring a running shoe
  • When runners should use insoles in their running shoes

Guest Star: Teresa Dziob

Teresa Dziob is the Fleet Feet Northern New Jersey Operating Partner. Her job is to oversee Fleet Feet running stores in Northern New Jersey though employee development in the stores that creates a positive impact in the community. Teresa's goal is to make a different in the fitness community through fostering relationships and growing partnerships that inspire others live a healthy and fun lifestyle. She is excited to share her love fitness and running to help others find their love for health and wellness. 

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]]> Choosing the perfect running shoe can dictate your overall running experience. Whether your an experience runner or a beginner runner, this episode breaks down… 

  • The basics anatomy of a running shoe 
  • Deciding factors you should consider when choosing a running shoe
  • The shelf life for shoes and factors to consider when retiring a running shoe
  • When runners should use insoles in their running shoes

Guest Star: Teresa Dziob

Teresa Dziob is the Fleet Feet Northern New Jersey Operating Partner. Her job is to oversee Fleet Feet running stores in Northern New Jersey though employee development in the stores that creates a positive impact in the community. Teresa's goal is to make a different in the fitness community through fostering relationships and growing partnerships that inspire others live a healthy and fun lifestyle. She is excited to share her love fitness and running to help others find their love for health and wellness. 

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]]> Katherine Campbell Buzzsprout-11954942 Mon, 02 Jan 2023 00:00:00 -0500 2608 1 full false Welcome to the RunwithKat Show! Welcome to the RunwithKat Show! Katherine Campbell Buzzsprout-11890630 Sat, 17 Dec 2022 20:00:00 -0500 50 trailer false