Running to the Castle

Send us Fan Mail In this episode I’m talking about managing new pain that has come on for someone in the past few weeks. The example is she went out for a run Monday and got knee pain, knee felt fine on Tuesday, so she went for a run on Wednesday and the pain came back. With this information I asked her: How much she was running (distance/time), how often she is running (MWF), and what she is doin...

Send us Fan Mail Hey! How's it goin? In this episode I talk about how you can continue to train even when your knee hurts too much to walk or run as much as you need to according to the training plan. I review that 80-90% of running injuries don’t need more rest, and can actually worsen if you rest too much. Some ways to keep training is to work on cardiovascular endurance in other ways in ad...

Send us Fan Mail Hey! How's it goin? In this episode I’m talking about what happens when you are doing all the things and trying all the recommendations you see online that help other people with their knee pain. The 6 components you need to look at include: Strength, (Run) Training, Recovery, Equipment, Stretching and Diet (Fueling/Nutrition) When we’re talking about using other people’s rec...

Send us Fan Mail Hey! How's it goin? In this episode I’m talking about the type of shoe to avoid if you’re having (inner) medial knee pain, especially if you are bow legged. Definitely go get a gait assessment, get fitted for the shoe and make sure you have someone tell you whether you are knock kneed or bow legged before taking this advice. You want to avoid shoes that have a soft outer port...

Send us Fan Mail Hey! How's it goin? Today I'm talking about the best time to manage your runner's knee pain to make it go away fast In this episode I mention the #1 mistake to avoid when you have knee pain, when the ideal time is to do something about your knee pain and what those things you should do are. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish lin...

Send us Fan Mail Hey! How's it goin? Today I'm talking about ways to get rid of your pain that actually work. Often you'll hear runners recommend to: strength train run slower not ramp up mileage too fast not wear new shoes But those aren't helpful when one of those things has already happened (accidents happen right?) Instead use muscle (and joint) recovery techniques Hot epso...

Send us Fan Mail Hey! How's it goin? In today's episode I'm answering the common question if you should wear a knee brace while you run or strength train In this episode: Purpose of knee braces Different kinds of knee braces Discussion to help you decide if you should wear a knee brace while you run or strength train Learn more about Stronger. Faster. Finisher. ! Ready to cross the...

Send us Fan Mail Hey! How's it goin? In today's episode I am discussing the differences between an acute meniscus tear and degenerative meniscus tears. Understanding Meniscus Tears: Acute vs. Degenerative Acute Meniscus Tears Symptoms Causes - plant and twist Degenerative Meniscus Tears Symptoms Causes - wear and tear, repetitive motions, jobs requiring deep squatting Answer: Does pain c...

Send us Fan Mail Hey! How's it goin? In today's episode I am answering the question: Can I run after meniscus surgery? In this episode some important topics include Chapters & Topics: Recovery from Meniscus Surgery Recovery process following meniscus surgery,  distinguishing between meniscus repair and meniscectomy surgeries.  Recovery timelines for each type of surgery, emphasizing...

Send us Fan Mail Hey!  How's it goin? In this episode I am talking about meniscus tears: causes, symptoms and treatments. Important points How meniscus tears happen: compression+shear Symptoms of meniscus tears Treatments for meniscus tears including surgery Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?...

Send us Fan Mail Hey! How's it goin? In today's episode I review different popular runDisney training plans and advise the best way to choose a training plan that works for injury-prone runners. Important points: Review Hal Higdon plans Beyond minimal total mileage Changing mileage mid-week Increasing 1+ miles every week long run Typically 4 runs per week Review Jeff Galloway runDisney p...

Send us Fan Mail Hey! How's it goin? In today's episode I'm talking about how often an injury-prone runner should run. Important points: Rest days for healing injury Importance of cross-training Importance of running frequency Structuring your training week to get better with running and prevent injury Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line str...

Send us Fan Mail Hey! How's it goin? In today's episode I'm talking about should injury-prone runners split up their strength workouts? Important points Having adequate rest days for healing Circuit style whole body strength workouts Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personali...

Send us Fan Mail Hey! How's it goin? Today's episode I'm talking about adjusting your strength workouts if you're injured or prone to getting injured. In this episode: The importance of starting with easier exercises than you think you need to A simple way to avoid flare ups Avoid having to rest for a month with the right kind of exercise Links discussed: Finish Line Fitness a...

Send us Fan Mail Hey! How’s it goin? In today’s episode I’m talking about Ways to make your at home workout harder without flaring up injuries Equipment needed: Elastic resistance bands Dumbbells 10+ pounds Ways to make at home workouts harder Add weight or resistance bands Go from double leg to single leg Add an isometric hold in the middle of a movement (hold for a count of 5+ seconds) Add an ec...

Send us Fan Mail Hey! How's it goin? In today's episode I am talking about strength training for injury-prone runners and what to do first Strength Assessment Common misconception about strength training. Clients' experiences with strength assessment. Baseline and tracking progress. Muscle Weakness and Compensation Muscle compensation and its impact on injury. Testing and assessing...

Send us Fan Mail Hey! How's it goin? In today's episode I'm talking about making your strength workouts work for you as an injury-prone runDisney runner The Purpose of Strength Training Explanation of the common misconception of using strength training to alleviate pain. Differentiation between addressing weakness and managing pain. Insight into how strength training is primarily ai...

Send us Fan Mail Hey! How's it goin? In today's episode I'm talking about changing your strength workouts through the year as you change what you're doing with your running training. Understanding the Phases of Your Running Journey Detailed explanation of each phase of the running journey and its significance in training for races. Illustration of how the phases are interconnec...

Send us Fan Mail Hey! How's it goin? In this episode I’m talking about maximizing what you’re doing when you’re not training for a race for injury-prone runners. Importance of Strength Training Discuss the role of strength training in injury prevention and overall performance improvement. Emphasize the need to prioritize strength exercises during the off-season to address weaknesses and imbal...

Send us Fan Mail Hey! How's it goin? In this episode I talk about how to run more when you're an injury-prone runner. Importance of Long Runs Significance of long runs in training for races. Increased mileage for race preparedness. Slowing Down Run slower to prevent injury. How to know what pace to run your long run Progressive Distance Increase 10% rule for gradually increasing mileage....

Send us Fan Mail Hey! How's it goin? In this episode I am talking about improving running speed  when you're an injury-prone runner Getting started: what to work on first Speed Workouts The 30-20-10 interval method Progression run technique for treadmill users Hill workouts Strength Training Important muscles for speed Glutes Hamstrings Calf muscles General guidelines for effective stren...

Send us Fan Mail Hey! How's it goin? In this episode you'll hear part of a live training I gave going over exactly how to train in the last month before Springtime Surprise. In this epsidode I talk about: The top 3 mistakes to avoid 1. Too many miles 2. Miles too close to race day (when to stop running before race day) 3. Not handling pain with the proper techniques How far an injury-pro...

Send us Fan Mail Hey! How's it goin? In this episode I'm talking about how to train for a runDisney race even when you're prone to getting hurt or are already injured. Learn what your training plan should include if that's you. Rest Days: How many rest days Cross Training: Types of cross training and how much to do Running Days: Types of running days: short and long runs, easy...

Send us Fan Mail Hey! How's it goin? In today's episode I'm talking about using strength training to prevent injuries. The Build Phase of a Running Journey What it is The significance of building strength during the build phase. The Role of Strength Training in Injury Prevention Misconceptions about strength training and injury recovery. Strength exercises for long-term injury preve...

Send us Fan Mail Hey! How's it goin? In today's episode I'm going through a list of common mistakes that keep runDisney runners injured so you can avoid making them. Common Mistakes Include: Running mistakes Shoe mistakes Rest day mistakes Cross training mistakes Strength training mistakes Stretching mistakes Fueling and nutrition mistakes Pain relief mistakes Pacing mistakes Learn...