RunwithKat Show Katherine Campbell

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
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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
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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 
Instagram@lauranorrisrunningWebsite https://lauranorrisrunning.comConnect with Dr. Kat


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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 F****r 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 
Instagram@go_guardedWebsite https://goguarded.com/Connect with Dr. Kat


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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 
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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
Caila is currently taking on new clients, to inquire reach out via emailcailayates.rd@gmail.comWebsitehttps://www.steadystatenutrition.co/Instagram@steadystatenutritionConnect with Dr. Kat


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