Making Strides Podcast

At 40 years old, Esteban Trujillo ran 2:14:30 at the California International Marathon, qualifying for the 2028 U.S. Olympic Marathon Trials. Five months later, he ran 2:16 at the Boston Marathon for second place masters. But the part of his story most podcasts miss is what happened in between college and his comeback. At 28, after years of training in the shadow of his Olympian twin brother Carlos, Esteban threw his running shoes in the trash, moved to Alaska, and didn't run seriously for seven years. In this episode, AJ Cohen and Adam Schwerdt sit down with Esteban to talk about what it actually takes to still be getting faster at 40 while most runners are managing decline. The conversation goes deep on the seven-year break that may have saved his running career, the daily morning conversation he has with his body, the difference between mental toughness and recklessness, and the twin brother dynamic that shaped two decades of his life. This is a conversation about identity, durability, and the radical idea that running should not be serious, from someone running 5:07 pace for 26.2 miles. What we cover: Why a seven-year break may be the single biggest reason he is running fast at 40 How his relationship with running changed from obsession to choice The recovery non-negotiables that keep his body intact at 130 miles per week What "listening to your body" actually means when you do it well The morning routine that prevents 90 percent of his potential injuries His advice to the 40-year-old runner who feels like their best days are behind them The pity clap at Hayward Field, the embrace at the CIM finish line, and what it means to outrun your twin brother's Olympic time About Esteban: Esteban Trujillo is a strength and running coach at Genesis Health Clubs (Miramont South) in Fort Collins, Colorado. He ran collegiately at the University of Oregon and is a 2028 U.S. Olympic Marathon Trials qualifier. Follow him on Instagram at @frontrangerunner. Mentioned in the episode: The Weekly Stride newsletter from Up and Running PT Brad Hudson coaching Front Range Elite Puma Running Connect with us: Adam Schwerdt: https://www.runmental.com/ AJ Cohen: https://www.upandrunningpt.com/

In this episode of Making Strides, AJ and Adam dive into a study that surveyed more than 700 recreational runners before a local race. The results were eye-opening and, honestly, a little concerning. You'll hear the two break down what runners think causes injuries, what actually matters, and how these beliefs shape training behavior and mindset. They walk through each slide from the post that inspired the episode and use it as a jumping-off point to explore running psychology, injury risk, and why good intentions sometimes steer runners in the wrong direction. What we cover: • Why runners say they run Most surveyed runners run for social interaction and atmosphere, not performance or health. AJ and Adam compare that to their own motivations and the differences between recreational and competitive runners. • The biggest injury-prevention misconception The study participants overwhelmingly believe stretching and "the right shoe" prevent injuries. AJ and Adam explain why appropriate training load is actually the powerhouse, why strength training matters, and how media marketing shapes runner beliefs. • Training through pain: what runners actually do One in five runners showed up to the event with pain at rest. They dig into what this means, how different types of runners react to pain, and why so many people race while hurting. • What happens when runners get injured Instead of cross-training or adjusting, most runners simply stop moving altogether. AJ and Adam talk about identity, flexibility, and how a healthier relationship with running leads to better outcomes. • The "injury–performance paradox" Pushing for performance increases injury risk. The guys explain why that happens, how competitive runners toe that line, and how emotional flexibility and better coping tools can reduce injury risk even when training hard. • The psychology side: obsessive vs flexible runners The final slide looked at mindset differences. They unpack how emotional resources, adaptability, and coping skills influence injury rates far more than many runners realize. If any of these topics hit home for you, give the episode a listen. These conversations are exactly why AJ and Adam do the work they do.   00:00 Intro and episode overview 02:00 Why runners say they run 08:00 Misconceptions about injury prevention 18:00 Pain at rest and showing up injured 25:00 Injured runners becoming sedentary 33:00 The injury–performance paradox 40:00 Mindset, obsessiveness, and injury risk 48:00 Final takeaways and how to get help Reference: https://www.mdpi.com/1660-4601/16/19/3766 Connect with us: Adam Schwerdt: https://www.runmental.com/ AJ Cohen: https://www.upandrunningpt.com/

In episode 33 of the Making Strides podcast, AJ and Adam welcome back Ty Mangum, a prominent sports science researcher, to discuss the critical topic of air quality, wildfire smoke, and its impact on athletic training. The episode delves into how fine particulate pollution affects vascular function and overall health, especially for outdoor athletes.   Listeners will gain practical insights on monitoring air quality, understanding PM 2.5 levels, and making informed decisions on when and where to train based on air conditions. The conversation also includes actionable tips for mitigating health risks, assessing risk tolerance, and setting personal thresholds for training during wildfire season.   This episode aims to equip runners and athletes with the knowledge to maintain their training regimen safely amidst poor air quality conditions.   00:00 Introduction and Episode Overview 00:35 Meet the Guest: Ty Mangum 01:20 Understanding Air Quality and Wildfire Smoke 03:27 Defining Key Terms: PM 2.5 and AQI 05:19 Health Impacts of PM 2.5 10:41 Guidelines for Exercising in Poor Air Quality 18:09 Personal Risk Tolerance and Practical Advice 24:46 Racing in Poor Air Quality 26:02 Setting Personal Air Quality Thresholds 30:24 Using Masks and Respirators 35:30 Recognizing Symptoms and Recovery Strategies 38:13 Rapid Fire Q&A on Air Quality and Running 45:43 Forecasting and Final Thoughts 2018 study co-authored by Ty on fine particulate pollution and vascular function Connect with us: Ty Mangum: https://www.instagram.com/tymangum/ Adam Schwerdt: https://www.runmental.com/ AJ Cohen: https://www.upandrunningpt.com/

Even physical therapists get injured... and when we do, it's often messy, humbling, and full of doubt. In this episode, AJ, Adam, and returning guest Dr. Stephanie Mundt open up about their most frustrating injuries and what they've learned about rehab, resilience, and redefining what running means at different life stages. We cover: The emotional toll of persistent or confusing injuries When rehab doesn't go "by the book"... and how to cope Balancing performance goals with real-life stressors Learning to let go (or redefine) old identities as athletes Why even PTs need PTs... and what that says about our profession Whether you're a runner in the thick of recovery or a clinician supporting others, you'll find solidarity and insight in this honest conversation. Timestamps: 00:00 – Intro and guest welcome 04:12 – Steph's injury history and recent marathon success 10:36 – AJ & Adam reflect on identity, injury, and life's "yellow lights" 21:00 – How long does it take to feel like yourself again? 28:18 – What we've learned from our worst injuries 53:12 – Final thoughts: why PT is complex, personal, and still worth it Connect with us: Stephanie Mundt: https://volantept.com/ Adam Schwerdt: https://www.runmental.com/ AJ Cohen: https://www.upandrunningpt.com/

In this episode of the Making Strides podcast, hosts AJ and Adam delve into the crucial topic of knowing when to seek professional help for running injuries and performance plateaus. As running coaches and physical therapists, they share their expertise on the indicators that suggest it's time to get professional support, whether it's due to persistent pain, stiffness, or a plateau in performance. They discuss common mistakes runners make self-managing their injuries and training, the detrimental effects of delaying professional help, and the significant role of accountability and structured plans in effective rehab and performance improvement. The episode underscores the importance of early intervention and professional guidance in achieving running goals efficiently and safely. 00:00 Introduction and Episode Overview 00:14 When to Seek Help for Running Injuries 01:09 Indicators for Professional Help 04:34 Common Mistakes in Self-Rehabilitation 13:32 Training Mistakes and Performance Plateaus 22:55 Consequences of Delaying Professional Help 29:37 Final Thoughts and Encouragement --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, hosts Adam, AJ, and special guest Chase, a seasoned physical therapist and competitive swimmer, delve into the world of cross-training for runners. They discuss why runners are drawn to cross-training, debunk common myths, and provide actionable advice to enhance your running journey. Topics include injury prevention, enhancing performance, and the best cross-training activities. Whether you're a dedicated runner or just curious about how cross-training can fit into your routine, this episode offers valuable insights to support your fitness goals.   00:00 Welcome and Guest Introduction 00:56 Chase's Background and Experience 01:43 Diving into Cross Training 02:51 Injury Prevention and Cross Training 06:41 Cross Training and Running Performance 21:27 Best Cross Training Activities for Runners 29:09 Final Thoughts and Takeaways —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, co-hosts AJ Cohen and Adam Schwerdt discuss the intricacies of running form. They emphasize the misconception of a 'perfect' running form and explore the individuality of running styles, likening them to unique signatures. They also debunk common myths like the negative perception of heel striking and explore under-discussed topics like how changes in form can impact running economy. The hosts offer practical advice on how to potentially alter one's running form for injury prevention and performance optimization through changes in step rate, resistance training, and plyometrics. They also address audience concerns and emphasize the importance of comfort and natural movement in form adjustments. 00:00 Introduction and Catching Up 01:13 Today's Topic: Running Form 03:58 Debunking the Myth of Perfect Running Form 07:51 Heel Striking: Myths and Realities 13:48 Does Running Form Prevent Injuries? 18:15 Assessing and Optimizing Running Form 23:25 Actionable Tips for Improving Running Form 27:48 Final Thoughts and Encouragement —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ chats with Lisa Zagorski, PT, DPT, OCS to talk about "Things PTs Need to Stop Telling Patients". Here are some of the things we talked about: You need to STOP doing XYZ activity. (without offering or trying modifications first) Your XYZ hurts because your XYZ is weak. Your XYZ hurts because your XYZ [enter biomechanical reason]. You need to do some complicated warm-up or muscle activation. XYZ exercise is inherently bad for you. Eccentrics only for tendinopathy. Modalities/passive treatments in general. Dry needling fixes things. Forgetting to prescribe intensity to patient's exercises. —— Pick a time for a discovery call at Up and Running PT Up and Running PT's website Up and Running PT's Instagram Up and Running PT's facebook page

In this episode of the Making Strides Podcast, AJ and Adam sit down with registered dietician, Katie Kissane to talk about iron for endurance athletes. Check it out! —— 5:00 Katie's story and journey into dietetics 12:00 Supplementing without prior testing 14:30 AJ's story of being anemic 15:30 Sex difference with anemia and definitions 19:45 AJ's crazy supplement protocol 26:00 Inhibitors of absorption 30:15 What Iron does 37:00 Labs for athletes vs general population 41:15 Time frame for improvement and frequency of testing 46:00 Different forms and sources of iron —— https://pubmed.ncbi.nlm.nih.gov/33057935/ —— AJ's Iron Supplementation Regimen that was mentioned: Ferrous Sulfate Elixir, immediately after morning runs as much as possible for optimal hepcidin timing, 1/2tsp (22mg iron) Two [pure encapsulation] capsules (15mg iron EACH) right before bed LP299V probiotic supplement (Jarrow, 10B CFU) also right before bed —— Quotes:   "To just arbitrarily, without lab testing, supplement iron is a concern. It is toxic when consumed in too large of quantities." -Katie   "Everyone is very individual. Not everyone responds the same with iron supplementation. Sometimes it take connecting with a professional and investigate to solve things." -AJ   "Optimally, I like to see ferritin at 50-150 in athletes." -Katie   "Try not to take your supplement within a 1-2hrs of coffee/tea" -Katie   "It looks good [iron] when compared to the general population, but the endurance athlete may have different values that we want to strive for which is an important distinction." -Adam —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam answer some questions submitted by listeners and a few gathered from social media. Topics include strength work for runners and rehab, priorities, cramping, and getting faster. Check it out! 3:00 Strength training for the upper body 10:25 Patellofemoral pain exercise selection 18:45 What would you do if life granted you an extra hour per week? 22:20 What to do about cramping? 25: 50 How to get faster running. 33:15 Longest run we have done and highest elevation we've done —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam talk to Jenna Moore, RD, CSSD about a number of hot topics in the nutrition/fueling world for endurance athletes.  —— 6:00 What is fasting? 8:45 Breaking down Jenna's 30day fast  12:15 Sugar dependencies and cravings 15:00 Supporting tissue growth with nutrition 18:30 Fats for energy 26:45 Rock climbing nutrition 32:15 Time it takes for nutrient utilization 42:00 Keto talk 46:45 Menstrual cycles in fasting 51:40 Total caloric intake daily vs weekly 55:00 When might you consider fasting 58:00 Approaching fasting methodically through a skilled dietician —— Quotes: "With athletes, what is not considered is how much faster their metabolism is compared to someone who doesn't exercise…someone who has exercised, has a metabolism running much slower." -Jenna "More snacks!" -AJ "With all the athletes I have worked with, maybe 5-10%  are meeting their carbohydrate needs." -Jenna "Even in ultra endurance athletes who are highly conditioned to tolerate protein as an energy source, you are really only getting 6-12% from calories from protein itself…Where you are getting your energy truly is from carbs and fats." "You really have to prepare your gut for that much carb [90g/hr]." "A true clinician is at most an emphasizer of what the client already knows to be true for themselves. When you can remove your biases and say, "This isn't the way I would do this, but I support you in this." What you really find is something that is sustaining lifelong for them." -Jenna —— Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam talk about another common question they get asked. When and how do you return to training post-race? They close out the episode by discussing the ever-important question of how long should your long run be leading into a race. Specifically, one of Adam's coaching clients is used as an example as they are approaching a 60k race. Enjoy! --- 4:00 Returning to training post race  13:00 Return to run timeframes for marathon-ultra 19:50 Return to run time frames for 1/2 marathon and below 24:30 How long does the long run need to be? --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam talk have a great conversation with a number of great takeaways to help you while injured and facilitate better training for performance. Adam recently fractured his ankle so that was discussed as well as the rehab to follow with several considerations that are often missed by health care professionals. They close out the episode by talking about programming in minutes vs miles and utilizing heart rate. Enjoy! ___ 2:00 Adam's ankle fracture 11:30 Rehab with fractures while immobilized 12:20 Stress fracture vs avulsion fracture rehab 14:30 Exercise considerations/options 16:25 Effects of immobilization and future injury risk 17:30 AJ's case example…beware of doing nothing 19:30 rehab post fracture 22:45 Where Adam plans on starting activity  24:30 Fueling while injured 29:05 It's an important conversation to have 31:30 Training in minutes vs miles 45:15 Heart rate training —— Quotes:   "Having someone in your corner to talk through this stuff becomes very important to understand other moving parts. A lot of PT's, if not focused on running/endurance populations may miss the fueling component or miss that this is affecting you bigger than just the physical limitations. Maybe there are some psychosocial factors that may require you to get in touch with a counselor and talk about this to develop a new perspective around your situation." -Adam "Always ask why and challenge your PT in a friendly way." -AJ "It's about getting the adequate stimulus for the adequate duration." -AJ "Time at effort gives us a really good idea of how long and how hard we went." -AJ "The self-honesty is everything." -Adam

In this episode of the Making Strides Podcast AJ and Adam talk to Brad Wells. He studied atmospheric science at CSU and works in meteorology. Naturally, they discussed all things weather so that you can best know what is coming your way and prepare. Also discussed, are the infamous inversions and how accurate our watches are at measuring altitude and incoming storms. 8:00 Accuracy of extended forecasts 11:30 The best places to find forecasts 19:20 Specifics to look at so you can prepare 27:15 Can we predict inversions? 33:00 When to be concerned with incoming weather 36:30 Rapid fire questions…well we tried —— Quotes: "5 days can give you a fairly accurate picture of what may happen, but beyond that a you are looking at a very broad brush stroke. It really depends on the season as well." "Shoulder seasons, spring and fall, get pretty difficult [to predict] beyond 4-6 days." "Basically all weather apps are using the same forecast data…If you are looking at your iPhone weather app, it is likely putting out one model with no human skill involved and giving you info based on your latitude and longitude. This is accurate…but I do still believe there is a true human element to forecasting." "Tailor what you are looking for based on what bugs you when you run or what you need to train for." "Over the past few years, one thing that gets unnoticed is air quality…Running in high Ozone can be pretty bad for your lungs. Try to run when those air quality issues are minimized, like in the morning." "A big rule of thumb when above treeline, I like to have been summited and on my way back down around noon." "I love having weather play an integral role in that [trail running]. Running through a blizzard on trails I have run a million times feels completely different even if I am a mile from my house I feel like I am in the middle of nowhere. It's one of those things where if you do it safely and embrace the weather you're experiencing on your run and can make it part of why you like it." --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast AJ and Adam close out their series on strength training for runners by answering questions fielded from their listeners. Questions revolve around: -Our thoughts on rest -Soleus injury rehab -Upper body training for runners -Combining intervals and strength work -"Mountain Legs" routine -Blood flow restriction training —— 2:45 Implementing ST while prioritizing rest 7:00 Exercises for soleus injuries 12:20 Benefits of upper body training  17:15 Combining Running intervals and strength work 22:20 Mountain legs routine 27:45 Utilizing blood flow restriction training --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast AJ and Adam sit down to discuss programming considerations revolving around strength training (ST) for runners. This is part 2 of a multi-episode series in an attempt to keep them in smaller bite-sized pieces so you can begin taking action after each episode for better, stronger running. In this episode they discuss… -ST in-season vs off-season -Where in your week to ST -Our favorite and least favorite exercises -Exercises for the most important muscle groups -Core work as it relates to running --- 3:40 When to Strength train 8:30 How might ST change in off vs in season 15:50 Frequency of ST 18:30 splitting your week 21:40 Limited equipment? 26:15 Layering strength into your week 33:45 Favorite and least favorite exercise 43:00 The big 3 48:20 Soleus emphasis 52:57 Hitting the quad 55:20 Exercises for the hip 57:30 Isolation vs compound movements 61:10 Core work and running --- Visuals/Charts Bar graph of peak muscle forces while running RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam sit down to begin a discussion revolving around strength training for runners. This will be part of a multi-episode series in an attempt to keep them in smaller bite-sized pieces. This way you can begin taking action after each episode for better, stronger running. In this episode, they discuss: - what is and isn't "strength training" - variables to manipulate for continued progress - how strong you need to be - the benefits of strength training for runners. You'll want to listen to the full episode as they finish with a banger by answering the question: Does strength training actually reduce injury risk?! --- 3:30 Terms used to refer to strength training 7:00  What are do we stress with strength training? 9:20 How do we define strength training? 15:40 Why do some things not qualify as strength training? 17:15 What variables can we manipulate? 20:40 How strong do you need to be? 25:00 Trifecta of muscles to prioritize 27:45 Benefits of strength training 28:45 Will you get bulky from strength training? 31:00 Does strength training reduce injury risk? --- Visuals/Charts Bar graph of peak muscle forces while running RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode of the Making Strides Podcast AJ and Adam sit down with Nick Clark to discuss developing a lifelong relationship with running. Nick has been at the top of the game in the ultra world, runs the Gnar Runners (race organization in the northern Colorado area), and has been running consistently for decades. He brings a wealth of knowledge and perspective with his history and involvement in the running community. He also has a son who is very much into running, so we get to talk about his development now that Nick is on the other side of things to help foster a lifelong love of the sport. 4:00 Nick's entry into running 5:40 AJ's relates and compares his entry into running 8:15 Adam's entry to running and setting up for success long term 13:20 Post competitive athletics burnout 15:45 Motivating factors for Nick over the years 22:00 Nick's motivation to transition to trail & ultra running 23:40 Nick's injuries over the years…or lack thereof 28:25 Nick's influence on his son's running journey 31:20 Youth in sports for longevity 35:00 Key components to lifelong running  Nick's Race Directing Company, Gnar Runners Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

0:42 What is the pelvic floor and pelvic PT? 6:40 What would indicate a need for pelvic PT 11:45 Emily's soap box on Kegels 18:20 Leaking during races. Ok? 25:00 The internal exam 31:40 Fitness and missed periods 36:00 Birth control   In episode 17 of the MSP AJ and Adam are joined by Adam's wife, Emily Schwerdt. She is a pelvic PT at Ascend Physical Therapy in Colorado Springs, CO. This episode touches on very important topics related to women's health that are often pushed under the rug and normalized. Yet many are often very treatable. Emily explains what pelvic PT is and what some indications that it may help you. Also discussed are kegels, leaking and urine issues during races, missed periods, and several other critical topics to the health and well being of the female runner. Enjoy!   IG: @emrunnerdpt Email: [email protected] Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

This is a Solo Strides episode with Dr. AJ Cohen, talking about the reasons and motivations for running trail and ultra adventures and races. "Tired, dehydrated, nauseous, feet hurt, legs hurt, fall down, get back up, bleeding, blurry vision. These are the things we feel as mountain-ultra runners shortly after every time we tie our laces and slip out onto those serene trails. What drives us to suffer at that intensity, go home, recover, and then crave it again the next morning?..." From AJ: "I originally wrote this blog 7 years ago, but most of it is still true to this day. The only major thing different is that I have so many more running role models than I used to... including many women as well. I hope this blog resonates with all you listeners!" Link to the original blog. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode, AJ and Adam are joined by PT and coach Danielle Kroot. She is the owner of Starting Line Run Studio which is Maine's first run studio! Nearing the end of her own pregnancy, she's been largely underwhelmed by the information out there about returning to running postpartum so she partnered with a postpartum exercise specialist to create a program and fill the void to help women get back to running postpartum. AJ and Adam sit down with Danielle to talk about her journey, the program, and various issues/considerations related to women returning to running who are postpartum.  6:30 The postpartum landscape  11:15 Where to start 15:10 Why wait to run 17:20 When and why to seek out a pelvic PT 25:30 Special considerations for a prolonged recovery 28:45 Restoring pelvic floor and the infamous kegel exercise 34:30 Breastfeeding and energy availability  38:30 How to know if you're at risk for any postpartum related issues 44:40 Strength training postpartum 47:25 Moms run stronger program Moms Run Stronger Program 10% discount for Moms Run Stronger program: MAKINGSTRIDES10 Danielle's IG: @runfitdoc AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page

This is a Solo Strides episode with Dr. Adam Schwerdt. Adam sits down to talk about a key component in training for the runner or any athlete for that matter. To make training work optimally for you, you have to work hard and push the body. However, there is another component that may be even more important. Self-honesty! Being self-honest with yourself engenders long term health, continued performance gains, and makes training more sustainable. Let's talk about it!

In episode 13 of the MSP AJ and Adam are joined by PT and coach Stephanie Mundt. She is the owner of Volante Physical Therapy and Performance in Scottsdale, Az. Steph has been putting out a great series of Instagram posts surrounding various things runners are told that are not only often wrong, but harmful to the future of these runners. It's a great conversation so buckle up because this one has some heavy hitters!   6:30 "Strength training will prevent injuries" 12:15 "Your knees hurt because your hips are weak" 17:40 "It's coming from your hips" (weak glutes, rotated, q-angle, etc) 23:00 "Engage your glutes" 28: "Just run through it" 32:20 "You're not stretching enough" 37:34 "You run too much" 41:00 "Running on pavement is bad for you" 45:20 Closing thoughts --- Steph's website at Volante PT Steph's Instagram Volante PT facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

Today we answered listener questions surrounding the topics of: Speedwork building up for and leading up to trail and ultra races. Knowing how fast to run during training. How to maintain fitness during the winter without training as much as you may have during the rest of the year. --- Record your own question to be featured on the podcast at this link. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

This is a Solo Strides episode with Dr. AJ Cohen, talking about accountability as a runner and what it means to toe the line between pushing your potential and getting injured. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode of The Making Strides Podcast AJ and Adam interview sports scientist and endurance coach Ty Mangum about high-intensity training. Most runners know what it is like to run hard whether it be in a workout or race, but most runners don't know how hard they should/can go or how often. What if you're a beginner rather than a seasoned runner? How might that change your approach to high intensities? What if you're on the track or in the mountains for an ultra? Each relies on different adaptations and therefore requires unique aspects of "training at intensity". Ty expands on some of the differences and how you might go about addressing them. Whether you are a coach, runner, or both this is for you if you want to understand training the aerobic more efficiently! 3:00 Defining the concept of "training" 4:00 "High-Intensity" defined 7:10 How to know how hard you're going 9:15 Finding your max HR 12:00 Age predicted HR max 14:45 Terrain for Max HR test 15:50 Specificity of training 19:45 Different levels of fitness have different needs 23:00 "Time at intensity", how much do we need? 30:00 Execution of an interval session 35:10 Duration of intervals 43:10 "Sub-threshold" work 49:10 Running economy 57:45 Interval ladders 63:20 Progression of workouts 67:55 Layering in intensity 69:20 Who's best at holding 90% of HRmax? 72:25 What's your VO2 max? 74:20 Preference... running or cycling? --- Ty's website Ty's Instagram handle AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

In this episode of the Making Strides Podcast AJ and Adam discuss the various differences around trail vs road shoes. When should you make the investment to get trail shoes? Do you always need them for the trail? What makes a trail shoe a trail shoe? All of these and more are answered. Additionally, they discuss some unusual things some do with their running shoes and other helpful tips around the topic of running shoes. If you have been wondering about what type of shoes to get, this episode is a must to listen to.    3:00 The main differences between trail and road shoes  6:30 The outsole 8:45 The midsole 10:20 The weight of a shoe 15:15 The upper 19:40 Crazy things some do to their shoes 23:00 Underrated feature of trail shoes 25:30 Overrated feature of shoes in general 26:30 When is it time to retire your shoes 32:45 Should you get trail-specific shoes to run on trails 39:10 Trail vs road shoe fit --- AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

In this episode of the Making Strides Podcast Aj and Adam have a Q and A with each other in regards to how they are navigating training for themselves, patients, and clients during the Covid-19 pandemic. How does one find enjoyment and stay motivated in the current landscape the running community is in? With gyms closed resources may be limited for strength training. Aj and Adam discuss great alternatives to help get you stronger and resilient. Schedules are crazy with work, kids, school, etc this year. Some are training more because of it. When may it be ok and when should you consider alternatives? This episode is packed with numerous good tips and advice to help you navigate your training right now. Give it a listen and let us know what you think in the reviews! --- 4:15 Finding enjoyment in training during COVID-19 in 2020 9:20 Ways to stay motivated with race cancellations  12:25 What's your "why?" 13:25 Navigating strength training with gyms closed/restricted 18:30 Frequency and duration of runs this year 23:00 Running alternatives  26:30 Final advice for running during COVID-19 --- AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

This is a Solo Strides Episode with Dr. AJ Cohen. A DNF, or "Did not Finish" is the scarlet letter of the ultrarunning world. Many ultrarunners dread even thinking about the possibility of not finishing a race… Some people get sick to their stomach when thinking about a past DNF… They think that they failed. But I'm here to tell you that it shouldn't be that way. I want to share my DNF experience with you, give you my perspective on it, and see if there might be a better way we can think about a DNF… Read this podcast in blog form, here. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Email us with any questions or requests at [email protected]

This Making Strides Podcast episode is a special one. Our first Solo Strides episode! Adam sits down to talk about a recent time trial his wife did. Her expectations going into it, a brief break down of the time trial, and lessons learned from it are all discussed in this short episode. Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

On this episode, Dr.'s Adam Schwerdt and AJ Cohen talk about progressing your running in a safe, logical manner to help keep you healthy or get back to training. They talk about progressing as a new runner, an experienced runner, and the runner returning from injury. Discussed in depth are details around the "FDI principle" (frequency, duration, and intensity) and what changes around these factors with an injury. Does the injury matter or do the principles apply globally? Adam also talks about his current injury and the framework he is using to help get himself back in action. This episode is packed with all sorts of great takeaways for runners in all aspects of their running career. You won't want to miss it! Note: Both Adam and AJ have learned about the "FDI Principle" from Chris Johnson of Zeren PT and would like to give him credit as its potential origin.   2:00 Where to start? 6:30 Guidelines for starting 9:15 Playing the long game 10:12 FDI: frequency, duration, intensity 15:00 The 10% rule 18:00 Progression of the healthy runner 20:20 The best question to ask yourself 21:45 Progressing intensity 30:30 What changes with an injury and how Adam is handling his 41:30 Symptom stoplight analogy 43:30 Tendon vs. Bone 50:45 Strategies for the injured runner AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]

Join AJ and Adam in episode 4 discussing various topics around shoes. What are they and where did they come from? Running today is much different than it was nearly a half-century ago. Why? What has changed in the landscape of running? AJ and Adam then dive into talking about the fit process typically seen to lead us into a couple of controversial topics surrounding the process. In hopes of offering some practical information, advice on selecting a shoe(s) is provided. Might not be what you think?... You'll have to listen to find out!   1:20 What is a shoe? 3:00 Running today vs half-century ago 7:00 Fit process  11:40 Over-pronation and what that means 20:00 Cushioning 24:50 How we'd suggest finding a shoe today 30:15 Multiple shoe use may reduce injury 32:20 What we're wearing  35:20 Where the industry may be headed   Edit: We misspoke in regards to the spectrum of shoes being neutral, motion control, and standard. Listed in the correct order of the purported ability to control pronation they are neutral, stability, motion control. Adam apologized for this as he was mixing up withe nomenclature used in the study with what is out there in the culture of the shoe industry. AJ's website at Up and Running Physical Therapy - https://www.upandrunningpt.com AJ's Instagram - https://www.instagram.com/upandrunningpt Up and Running PT facebook page - https://www.facebook.com/upandrunningpt Adam's website at RunMental - https://www.runmental.com Adam's Instagram - https://www.instagram.com/runmental RunMental facebook page - https://www.facebook.com/runmental Email us at [email protected]

Wow! Episode 3 was a wealth of information. Anyone who has dealt with Achilles tendon related issues or is currently dealing with one will relate to this episode. We highly suggest giving it a listen and hope it can provide you with some insight into the direction you take with your return to training. Adam's take on dealing with this injury has certainly changed and ultimately expanded to include various considerations related to exercise selection in rehab and different training methods prior to as well as during the injury. Unknowingly, this episode turned into many invaluable and actionable pieces of advice around training and Achilles related injuries. Give it a listen and let's make some strides!   1:51 Adam's Injury onset 3:30 Adam's perspective of injury in 2011 6:10 Understanding of Injury after PT/MD visits and treatment 7:00 Fallacies of treatment choice 9:30 What finally helped 10:50 Mistakes in Achilles rehab 13:45 What approach would Adam take today? 17:05 Thoughts on stretching with tendinopathy 18:40 How would Adam change his training with an Achilles issue now? 21:40 Why your glass of water is important 23:50 AJ touches on his experience with Achilles tendinopathy 25:10 Other key considerations   Resources mentioned: Direct access FAQ from the APTA - https://www.apta.org/stateissues/dire... Tendon compression video - https://youtu.be/Xbsc5aJ47iQ AJ's website at Up and Running Physical Therapy - https://www.upandrunningpt.com AJ's Instagram - https://www.instagram.com/upandrunningpt Up and Running PT facebook page - https://www.facebook.com/upandrunningpt Adam's website at RunMental - https://www.runmental.com Adam's Instagram - https://www.instagram.com/runmental RunMental facebook page - https://www.facebook.com/runmental Email us at [email protected]

In this episode of the Making Strides Podcast, Adam and AJ try to tackle various topics from social media discussions in 10sec or less. Not for the faint of heart! Most importantly the pitfalls of seeking advice for running-related issues are discussed. While it's believed everyone is well-intentioned, running-related issues are largely surrounded by a bigger picture that must be addressed. Topics surrounding strains, speed work, cycling, lack of progress, and shin splits are touched on in this episode.   1:30 Why social media isn't always the best for answers 6:00 calf strains in "10sec" 10:40 Speed work when not racing. Is it relevant? 14:05 Benefits of cycling for running. 16:40 Why am I not making progress? 18:40 Shin splits "cured in 10sec"   AJ's website at Up and Running Physical Therapy Adam's website at RunMental   Watch this episode on YouTube!

In episode one of the Making Strides Podcast, we wanted to give you, the listeners, an introduction to who we are and our background. We talk about our schooling and how we got into running. While Adam's is rather traditional, AJ had a very unique experience to open him up to his possibilities as a runner. Having a combined 9 years of experience, we have many patient stories that we can share. In this episode, we each share a story surrounding a success and an experience where we both had to step back and learn from due to a not so great outcome. We hope you enjoy this episode and look forward to sharing more of our thoughts around everything running in the coming episodes!   1:35 Purpose of podcast and how it fits into the podcast world 5:35 Adam's background academically and in running 7:15 AJ's background academically  9:45 AJ's path to running 11:40 Adam's patient success story 13:15 Adam's missed bone stress injury 14:40 AJ's missed bone stress injury 16:15 When AJ feels full-filled in patient care   AJ's website at Up and Running Physical Therapy Adam's website at RunMental   Watch this podcast episode on YouTube!