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...

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...

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...

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...

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...

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 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...

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...

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...

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...

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...

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...

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...

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...

 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...

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...

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...

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...

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 runningDom’s story about the day he suffered a cardiac arrest Dom’s perspective on health after having a heart attackDom’s perspective on life after having a heart...

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: MOBO boardCAMPBELLPT10VivobarefootCAMPBELLPT10CLICK HERE for a PDF of the list with a special BONUS GIFT idea that was not mentioned in the podcast.  Connect with Dr. Kat Instagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite-...

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 raceWhat Derek would’ve done differently on race dayWhat Derek believed went well when running the raceBreaking down the Philadelphia marathon courseDerek’s opinions on...

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...

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...

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 runningCarrie’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 resilienceCarrie’s best and worst moments with runningCarrie’s NYC marathon experience How Carrie was able to maintain a healthy mindset when recovering...