Running to the Castle

Send us Fan Mail In this episode of Running to the Castle I’m discussing the controversial topic of running more than 3 hours. I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours. In particular I’m discussing this in relation to slow runners, run...

Send us Fan Mail In this episode of Running to the Castle I’m explaining what “run slow to run fast” actually means and who it works for. This means that 80% of your running should be a conversational, slow pace. The other 20% you can push your limits. Running slow works for runners with Knee pain Old knee injuries that flare up Difficulty breaking through a specific pace Goals of running faster L...

Send us Fan Mail In this episode of Running to the Castle I’m explaining what happens in the 2 week process while you’re taking a break from running. Taking 2 weeks off from running is one of the most common recommendations from healthcare providers like doctors and physical therapists because pain can go away on its own without treatment or intervention in 10-14 days after a new injury. But, for...

Send us Fan Mail In this episode of Running to the Castle I am answering a DM question I received: I took 2 weeks off due to pain, can I jump right back into my training plan? Listen to this episode as I review what my alternative was to this runner when I said no, don’t hop right back into the training plan. This particular runner had run 8 miles no problem, but the next run, a 30 minute short/ma...

Send us Fan Mail In this episode of Running to the Castle you’ll hear a free workshop I put on to teach you how to structure your strength workout and exercises so you can get stronger glutes without squats and lunges so you don’t aggravate your knees. In this episode you’ll hear me discuss: The 5 positions to include in your workout The 3 directions you need to move your legs to strengthen all 3...

Send us Fan Mail In this episode of Running to the Castle I outline how to incorporate strength training and running when you’re training for a runDisney race. When you’re training for a race it is safe (and recommended) to strength train, too. Listen to the episode to learn whether you should strength train before or after you run. Other topics I talk about include when to start new strength exer...

Send us Fan Mail In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with knee arthritis. When you’re doing strength workouts and you have knee arthritis, knee osteoarthritis to be more specific (I’m not talking about RA or Gout) there are some positions and movements you want to be mindful of including loading painful kn...

Send us Fan Mail In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with meniscus tears. When you’re doing strength workouts and you have meniscus tears or problems there are a few things you want to be mindful of doing: deep bending plant and twist movements deep bending during a flare I discuss exactly what types of ex...

Send us Fan Mail In this episode of Running to the Castle I’m talking about how to strengthen your glutes without squats and lunges. Squats and lunges are the most common recommended exercises for runners to strengthen their glutes. But, not everyone wants to do squats and lunges, especially if their knee really hurts with squats and lunges... for that runner I outline exactly what to do instead o...

Send us Fan Mail In this episode of Running to the Castle I’m reviewing an Apple Fitness+ glute workout I did so I know whether it’s good for my clients with knee problems. I did an Apple Fitness+ Glute Workout to check it out to know whether I can recommend it for my running clients that have knee problems and pain. The types of running knee injuries my clients have include IT Band Syndrome, Meni...

Send us Fan Mail In this episode of Running to the Castle I had the honor of being interviewed by Shayla Wesch on The Average Runner Podcast. In this episode I had the opportunity to talk about the best post-run recovery routine for the average runner with knee problems like knee arthritis or Runner’s knee. I went in depth into a solid cool down, how to time your stretching routine and more.  I ta...

Send us Fan Mail In this episode of Running to the Castle I’m discussing the strength exercises you should be doing for race day if your knee hurts. This information is best suited for someone with Runner’s Knee Knee Arthritis Degenerative Meniscus Tear Meniscus Tear from Injury IT Band Syndrome A general rule is nothing new on race day, if you haven’t been strength training regularly no need to s...

Send us Fan Mail In this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re doing strength exercises when you have IT Band Syndrome. Some things to mindful of are: Overexerting glutes Laying on a sore IT Band Deep bending Straightening a knee from a big knee bend Click here to get on the interest list for Glute Workouts Learn more about Stronger. Faster...

Send us Fan Mail In this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re strengthening your muscles because you have inner knee pain. Some things to be mindful of are: Your knee position Do you have a pronated foot Avoid overexerting your hamstrings muscles. Click here to get on the interest list for Glute Workouts Learn more about Stronger. Faster....

Send us Fan Mail In this episode of Running to the Castle I’m discussing how to offload or take the pressure of your knees as a runner. You’ll hear many people (your friends, coaches, doctors) tell you to strengthen to take the pressure off your knees. Does that really help? Listen to this episode to find out. Click here to sign up for the interest list for Glutes Workout Learn more about Stronger...

Send us Fan Mail In this episode of Running to the Castle I’m discussing why your glutes are so important for your knees when you’re a runner with knee pain. The glutes are the biggest muscles in your hips and the 3 glutes help support every motion your hip does. Your glutes pre-position where you leg goes in space so if your leg doesn’t step in the right position the knee position isn’t good. Cli...

Send us Fan Mail In this episode of Running to the Castle I’m answering the question: Are squats and lunges bad for my knees? When you have knee pain when you run, go up and down stairs, get up from a chair, kneeling, squatting and lunging it’s going to make you question if doing things like squats and lunges are bad for your knees. Some runners will say you need to do more squats and lunges becau...

Send us Fan Mail In this episode I’m talking about different exercises to do to strengthen your glutes that aren’t squats. You know that if you have Runner’s Knee, IT Band Syndrome or Meniscus problems that one of the top recommendations is to strengthen your glutes to support your knees, and you know that squats are a solid way to strengthen your glutes. But what about when your knees hurt so bad...

Send us Fan Mail In this episode I’m talking about the #1 group of muscles I recommend my clients work out if they only had time to strength train a single group. I chose this muscle group because it’s so versatile and you get the most bang for your buck. There are 3 muscles in this group and you hear everybody and their mom telling you to strengthen them, especially if you have knee problems. Lis...

Send us Fan Mail In this episode I’m talking about what’s good pain and what’s bad pain in running and how to know when to push through. Listen to this episode to learn if you should push through the following types of pain Sharp, shooting pain Dull aches Muscle burn A new pain caused by a new problem A new pain caused by being in a boot or a cast And how long to give the pain during a run before...

Send us Fan Mail In this episode I’m talking about picking the right shoes for your knee problem and fueling right so you don’t bonk on a training run or race day. Shoes really are particular to each person so like many other professionals I recommend getting a foot assessment, gait assessment or at least taking one of those quizzes on the shoe company’s website. There are some types of shoes that...

Send us Fan Mail Hey! How’s it goin? In this episode I’m talking about how to set up your stretching and post-run recovery routine so you reduce knee pain. I recommend creating a stretching routine that lasts 10-15 minutes after a run to use static stretches for flexibility, and use dynamic stretches before a run in combination with your walking warm up to prepare your muscles and joints for your...

Send us Fan Mail Hey! How’s it goin? In this episode I’m talking about how to set up your training plan to maximize your workouts so you’re ready for runDisney Marathon if you have knee problems. I recommend creating a training schedule that includes 3-4 running days with long runs, speed workouts, pace workouts, hills, etc 1-2 cross training days to build cardiovascular endurance 2-3 strength tra...

Send us Fan Mail Hey! How's it goin? In this episode I am talking about how much to run leading up to your half marathon or 2-Course Challenge Disney race. I recommend following a training plan that follows the 10% rule, even better when there are deload/taper weeks worked in throughout training so your body can adjust to the added mileage and reduce re-injury. I use an example of a runner bu...

Send us Fan Mail Hey! How's it goin? In this episode I go over a variety of speed workouts, including my top recommendation for runDisney runners using run/walk intervals for their training. Speed work training includes: 30-20-10 Tempo Progression Sprint intervals Race Pace And finally, I included a recommendation on how to actually get faster using any of these techniques and avoid burnt out...