Legacy Running

Five years ago I couldn't sit through dinner without an ice pack shoved in my pants because my hip hurt so bad. Today I'm running, strength training, hiking, traveling, and have completed two 50Ks. But that transformation didn't happen all at once. In this episode I'm breaking down the four phases that got me here—from getting the right diagnosis, to rebuilding my running, to train...

When you're recovering from a labral tear, hip impingement, hip dysplasia, or hip surgery, most of the conversation revolves around exercises, strength, and running progression. But some of the biggest factors influencing your recovery have nothing to do with your sets and reps. In this episode, I'm breaking down the often-overlooked pieces of the return-to-run process, including your nerv...

Most women with hip pain think they're missing the right exercise, when in reality they're missing a roadmap. In this episode, I share the lessons that completely changed how I build rehab and return-to-run programs, why some runners make steady progress while others stay stuck despite doing all the "right" things, and the overlooked pieces that create lasting results. If you&#39...

In this episode, Dr. Sarah sits down with Amanda to discuss her journey from debilitating hip pain and being on crutches to successfully running the Boston Marathon after being diagnosed with bilateral hip labral tears and femoroacetabular impingement (FAI). Amanda shares the emotional rollercoaster of navigating imaging results, orthopedic consults, physical therapy, and the fear of wondering if...

Podcast Description: In this episode, Dr. Sarah breaks down 9 things that are surprisingly common for women runners with hip labral tears, impingement, or dysplasia. From long delays in getting a diagnosis, to painful car rides, recurring flare-ups, frustration with cookie-cutter rehab, and wondering if you'll ever run the way you want again, Dr. Sarah explains why these experiences happen and...

In this episode, Dr. Sarah breaks down the biggest lessons she’s learned after 3.5 years of specializing in hip pain for women runners. We dive into hip labral tears, femoroacetabular impingement (FAI), hip dysplasia, tendinopathy, running after injury, strength training, surgery decisions, and the mental side of recovery. Dr. Sarah shares why some runners actually feel better once they return to...

In this episode, I break down how to navigate hip pain without wasting time, money, or energy on things that may not be the best fit for where you’re at. I walk through my own journey from pain to getting back to running, and the key decisions that made the biggest difference. We talk about when to invest in a hip-specific physical therapist, how to use their network to guide next steps like imagi...

In this episode, I sit down with Taylor—a physical therapist who went from being active and pain-free to navigating hip pain, a labral tear, and an unexpected diagnosis of hip dysplasia in her mid-20s. Even with her background in PT, she found herself stuck in the same frustrating cycle of doing all the “right” things without real progress. We walk through how she shifted from confusion and setbac...

In this episode, I walk you through the plyometric exercises that ACTUALLY moved the needle for one of my marathon clients dealing with hip pain while training for CIM and trying to Boston Qualify. We start with where she was getting stuck—long runs with speed work, faster efforts, and lingering hip irritation despite already having a strong foundation—then dive into the exact progression we used...

In this episode, I walk you through a real client story and the exact back exercises that helped her break out of the run → flare-up → rest cycle. We start with what was going on and what she had been trying, then dive into where things weren’t clicking and the shift that actually moved the needle. I also share how we built her back training step-by-step—from simple activation to strength and heav...

If you’ve been doing all the “right” glute exercises but your hip still feels tight or pinchy, this episode will shift your perspective. I break down a real client case (2 years post labral repair) who was strong and consistent, yet still in pain—and the exact changes we made to get her back to running 3–4 days per week comfortably. We dive into why more glute activation wasn’t the answer, how too...

In this episode, I walk you through a real client story and the exact core exercises that finally helped her break through hip pain and feel confident running again. We start with her background and assessment findings, then dive into what we tried, where she got stuck, and the key shift that made the biggest difference. I also break down how I approach core training step-by-step—from sequencing a...

If you’ve been told your hip pain just comes down to needing stronger glutes, this episode will give you a different perspective. I break down why strength training alone often isn’t enough for hip impingement, labral tears, or that deep, achy front-of-hip pain so many runners feel. We’ll talk through what’s actually happening in the hip, why these issues develop over time, and the key pieces most...

If you’ve been told your hip pain is just weak glutes or core—or that you need an injection or surgery—this episode will challenge that. I’m walking you through the framework I use with women runners to navigate hip pain and get back to running with confidence. From understanding what’s going on, to adjusting training, to building strength that actually carries over—this is about giving you direct...

If you’ve had hip pain, it can feel like summer running just isn’t for you but that’s not the full story. In this episode, I’m breaking down how to actually prepare your body starting right now so you can run more consistently and confidently this summer. We’ll cover the 3 things that matter most: building a strong, runner specific foundation, getting honest about your current volume not what you...

Media is full of running advice and “hip fixes,” but not all of it actually helps runners stay healthy long term. In this episode, Dr. Sarah breaks down several popular running and wellness trends she’s seeing online that frustrate her the most—from banded glute routines being called strength training to racing untrained and relying on pain-relief medications during training. She explains why thes...

In this episode, I’m sharing something very real: I have a known right-sided hip labral tear… and now my left hip is starting to feel eerily similar. Instead of spiraling, I’m walking you through exactly what I’m doing about it—from the mental strategies keeping me grounded, to the specific strength and single-leg stability work I’m maintaining, to the positional tweaks and cumulative load managem...

In this episode of the Legacy Running Podcast, Dr. Sarah tackles one of the biggest fears runners have: that running is bad for your cartilage. She breaks down what actually keeps your joints healthy, why pain doesn’t always mean damage, and how the right mix of strength, recovery, and smart training helps you keep running for decades. If MRI results, hip pain, or knee pain have ever made you ques...

Told to stop running, avoid impact, or just keep “strengthening your glutes”? This episode walks through a different path. I break down how runners actually move from hip diagnosis to consistent mileage and big goals using a simple Discover → Develop → Deploy framework. We talk confidence, flare-ups, strength that actually transfers to running, and how to bridge the gap between finishing PT and tr...

Podcast Description: You’ve been told to squeeze, thrust, band, and burn your glutes to fix your hip pain — and honestly, it might be making things worse. In this episode, I break down the biggest myths women runners believe about growing glute strength, especially after increased hip pain. We talk about why squeezing and banded work often backfire, why squatting past 90° isn’t the enemy, what act...

Hip pain isn’t fixed by lifting heavier, resting longer, or waiting for flare-ups to pass. In this episode, Dr. Sarah breaks down what doesn’t work for hip pain anymore as we head into 2026. You’ll learn why strength training alone falls short, how to manage flare-ups without losing momentum, and why addressing the mental side of pain matters for long-term progress. If you’ve been doing everything...

Hip pain isn’t solved by one stretch, one exercise, or a perfect rehab checklist. In this episode, Dr. Sarah shares five core ideas that actually help runners get out of hip pain—and stay there. You’ll learn why pain is multifactorial, how movement patterns, stress, awareness, and progressive training all influence symptoms, and why long-term success comes from understanding your body rather than...

In this episode, I’m joined by hip specialist Dr. Jenna Loewer for a deep dive into one of the most misunderstood diagnoses runners face: hip impingement. We break down what “structural” vs. “functional” impingement really mean, why scary imaging rarely tells the full story, and the movement patterns that keep so many active women stuck in pain. Jenna shares common coordination issues, why hypermo...

Apply for the January EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners  Free “6 Ways to Ease Hip Pain Guide” Connect with me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or my webiste Interested in w...

In this episode, Dr. Sarah is joined by occupational therapist and nervous system coach Jessica Addeo to explore how the nervous system influences hip pain, stress, and recovery—especially for runners. They break down what nervous system regulation actually is, why running is such a powerful regulator, and what happens when injury or life stress takes that outlet away. You’ll learn how sensory inp...