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**Ready to Run**

Welcome to the Ready to Run Podcast, hosted by Kurt Roeser, DPT (physical therapist and sub-elite long distance runner) and Efren Caballes, DO (sports medicine physician).

The goal of our podcast is to engage in thoughtful discussions with athletes, coaches, clinicians, and researchers to share knowledge within the field of sports medicine and inspire progression in the sport of running.

We hope to empower individuals to navigate injuries, reduce injury risk, optimize training and performance, and provide listeners with the tools needed to get Ready to Run!

Latest Episodes:

Episode 30: Iron Deficiency in Endurance Athletes Nov 02, 2023

What we talked about:

3:10- Outlining the episode

3:40- What is iron and why it is importance for endurance athletes

4:35- Different types of iron deficiency

7:50- Diagnosis of iron deficiency

11:05- Altitude training and optimization of iron

11:55- Who is screened for iron deficiency

12:40- Goal ferritin levels for athletes

13:45- Getting more iron in your diet

14:55- When and how to take iron supplementation

17:25- IV supplementation

18:50- Summary of episode

Sponsors:

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Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 29: Calcaneal Bone Stress Injuries Oct 13, 2023

What we talked about: 4:00- Introduction to calcaneal bone stress injuries 4:25- What is the calcaneus? 4:55- Where these injuries typically occur within the heel 5:55- Risk factors 7:15- Presentation 10:30- Progression of the injury 11:15- Treatment 13:40- Summary Sponsors: 2Before Use the code "Lindsey" for 30% off of 20 packs plus free shipping Sidekick Tool Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 28: Groin Pain in Runners Sep 21, 2023

What we talked about:

4:00- Terminology of groin pain

6:10- How to start treatment with groin pain

9:20- Utilizing ultrasound

15:20- Finding the source of pain to provide an effective treatment strategy

18:00- Running protocol with these injuries

21:55- Rehabilitation exercises

25:45- Return to run expectations

29:00- Sports hernia protocol

Sponsors:

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Use the code "Lindsey" for 30% off of 20 packs plus free shipping

Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 27: High Risk Stress Fractures of the Hip Sep 07, 2023

What we talked about:

3:40- Quick introduction to stress injuries

6:05- Bone stress injuries of the femoral neck

7:35- How these injuries present with these injuries

11:00- Recovery and return to run program

18:20- Bone stress injuries of the lesser trochanter

20:40- Injuries of the femoral shaft

23:20- Takeaways from the episode

Sponsors:

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Use the code "Lindsey" for 30% off of 20 packs plus free shipping

Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 26: Sacral Bone Stress Injuries Aug 24, 2023

What we talked about:

3:00- What is the sacrum

3:45- Characteristics of a bone stress injury

6:20- Defining a sacral stress fracture

6:45- Signs and symptoms

8:25- Imaging

9:35- Treatment

11:55- Different layers of bone

13:30- DEXA scans

15:30- Rehabilitation

Sponsors:

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Use the code "Lindsey" for 30% off of 20 packs plus free shipping

Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 25: Femoroacetabular impingement (FAI) and hip labrum tears in runners - Lindsey Plass Jun 15, 2023

On this week’s episode of the Ready to Run Podcast, we have the pleasure of meeting with Lindsey Plass to discuss femoroacetabular impingement (otherwise known as FAI) and hip labrum tears in runners. Lindsey is a Chicago-based physical therapist, performance coach, author, and international speaker. Lindsey is a former college soccer player turned 10-time marathoner and triathlete. She completed an orthopedic physical therapy residency and manual therapy fellowship making her a board certified Orthopedic Clinical Specialist and Fellow of the American Academy of Orthopedic Manual therapists. It was her own lived experience, nearly 10 years ago, with hip pain related to FAI and a labral tear that sparked her interest in helping others with hip issues getting back to doing the things they love. She is a clinician and coach and owner of Plass Physical Therapy and Performance. She is currently faculty in the University of Chicago Medicine Orthopedic Physical Therapy Residency and University of Chicago Manual Physical Therapy Fellowship. In 2021, Lindsey was invited to be a part of the international Young Athlete’s Hip Research Collaboration led by Dr. Henrik (Paul) Dijkstra who is the Director of Medical Education at Aspetar. Lindsey was also invited as an expert clinician panel member of the 2022 Oxford University Young Adult Hip Consensus meeting, where she represented physical therapists internationally. We are excited to share her wealth of knowledge and expertise in how to recognize and manage these injuries with the best current evidence. Let’s get ready to run with Lindsey Plass! Show notes: 5:10- What is FAI and its associated pathologies? 7:50- Prevalence of FAI 9:15- When does cam/pincer morphology develop? 12:15- Signs and symptoms of FAI/hip labrum tear 19:15- Key components of the physical exam and diagnostic work-up 28:45- Interpretation of MRI findings 33:00- Common functional impairments in patients with symptomatic FAI 39:10- Understanding non-surgical and surgical treatment options and managing expectations 44:10- Effect of athlete level of sport and decision-making process for surgical and non-surgical treatment of FAI References: Freke MD, Kemp J, Svege I, Risberg MA, Sem-ciw A, Crossley KM. Physical impairments in symptomatic femoroacetabular impingement: a systematic review of the evidence. Br J Sports Med. 2016;50:1180. Kemp JL, Coburn SL, Jones DM, Crossley KM. The Physiotherapy for Femoroacetabular Impingement Rehabilitation STudy (physioFIRST): A Pilot Randomized Controlled Trial. J Orthop Sports Phys Ther. 2018 Apr;48(4):307-315. Mansell NS, Rhon DI, Meyer J, Slevin JM, Marchant BG. Arthroscopic Surgery or Physical Therapy for Patients With Femoroacetabular Impingement Syndrome: A Randomized Controlled Trial With 2-Year Follow-up. Am J Sports Med. 2018 May;46(6):1306-1314. Thorborg K, Reiman MP, Weir A, Kemp JL, Serner A, Mosler AB, HÖlmich P. Clinical Examination, Diagnostic Imaging, and Testing of Athletes With Groin Pain: An Evidence-Based Approach to Effective Management. J Orthop Sports Phys Ther. 2018 Apr;48(4):239-249. Social media links: Website: https://plassptperformance.com/ Instagram: @plassptperformance

Episode 24: Dan King - US Masters runner and 1 mile world record holder (60-64 age group) Apr 20, 2023

In this episode, we meet with Dan King who is a US masters runner from Boulder, CO. Dan is an accomplished runner and currently holds the world record in the 60-64 age group in the mile with a time of 4:49:08 set in 2020. He discusses how he overcame a years long history of recurring plantar fasciitis and calf strains which led to his unique training regimen focusing on high volume cross training and Easy Interval Method running. His training methods and plant-based lifestyle have led to his success and longevity in running as a world class masters athlete, and he shares some great advice for the person who has the goal of being a lifelong runner. Let’s get ready to run with masters runner and cross training king – Dan King!

What we talked about:

3:25- Setting the world record for the mile for the 60-64 age group

8:15- Managing injuries

12:35- Strength training

16:45- Nutrition as a masters athlete

21:10- His current training methods

26:55- The easy interval method

30:55- The long run

37:10- Racing shorter distances versus the marathon

42:50- Nutrition

56:00- Advice he would give his younger self

Show notes:

The China Study

Connect with the Ready to Run Podcast:

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Ready to Run Website

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Episode 23: Not so Simple Ankle Injuries Apr 06, 2023

While most runners return to sport following an acute ankle sprain without complications, not all ankle sprains are simple. In this episode, we'll discuss an example case to demonstrate several important considerations for someone with chronic ankle instability. This includes a discussion on the most common causes of persistent ankle pain including cartilage injuries, peroneal tendinopathy, posterior tibialis tendinopathy, and recurring sprains. We'll break down some of the alterations in movement patterns seen after ankle sprain, physical exam pearls, and rehabilitation plan. If you've ever had an ankle injury that has taken a long time to heal then you'll want to check out this episode and explore the main reasons why runners can end up with ankle instability and what you can do to break the cycle of injury.Show notes:

3:30 - What is chronic ankle instability?
4:00- Key findings from 2016 consensus statement on lateral ankle sprains
6:40- Common causes of persisting ankle pain
11:10- Why is it important to manage ankle sprains early on?
25:50- Pathomechanical impairments following an ankle sprain
30:30- Alterations in joint forces and movement patterns
31:50- Effect of loss of range of motion
38:00- Too much supination on landing
42:00- Assessment and physical exam pearls
45:00- Rehab programming

References:

Cho JH, et al. Value of stress ultrasound for the diagnosis of chronic ankle instability compared to manual anterior drawer test, stress radiography, magnetic resonance imaging, and arthroscopy. Knee Surg Sports Traumatol Arthrosc. 2016 Apr;24(4):1022-8.Delahunt E, et al. Clinical assessment of acute lateral ankle sprain injuries (ROAST): 2019 consensus statement and recommendations of the International Ankle Consortium. Br J Sports Med. 2018 Oct;52(20):1304-1310.
Hertel J, Corbett RO. An Updated Model of Chronic Ankle Instability. J Athl Train. 2019 Jun;54(6):572-588.
Palmieri RM, et al. Arthrogenic muscle response to a simulated ankle joint effusion. Br J Sports Med. 2004 Feb;38(1):26-30.
Roemer FW, et al. Ligamentous Injuries and the Risk of Associated Tissue Damage in Acute Ankle Sprains in Athletes: A Cross-sectional MRI Study. Am J Sports Med. 2014 Jul;42(7):1549-57.
Saltzman CL, Salamon ML, Blanchard GM, Huff T, Hayes A, Buckwalter JA, Amendola A. Epidemiology of ankle arthritis: report of a consecutive series of 639 patients from a tertiary orthopaedic center. Iowa Orthop J. 2005;25:44-6.

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Episode 22: Rochelle Basil - Re-finding the Fun in Running Mar 23, 2023

This week, our guest is Rochelle Basil. Rochelle is a local elite long-distance runner, coach, and dog mom. She is originally from New Zealand but now lives just outside of Boulder, Colorado. Her career highlights include competing in the World Cross Country Championships and running a 2:39 marathon in London.

In this episode, she shares her personal story of the ups and downs of her career following a peroneal tendon injury and multiple bone stress injuries which changed the trajectory of her career for multiple years. Getting back to good health and getting to the starting line of a marathon was a goal that she didn't think was possible for a long time. With patience, consistency, trust in the process, and support from those around her, she was finally able to reach her goal of getting to the start line of a marathon and crossing that finish line. In this episode, you'll hear about how she ran shoeless for the last 6 miles!

Rochelle's journey is one that is defined by refinding the fun in running. This is a story that we know many runners go through and we wanted to open this conversation to share the message that getting back to good health is possible! So if you are someone who is looking to break the cycle of injury, we hope that this episode inspires you as much as Rochelle has inspired us!

Let's get ready to run with Rochelle Basil.

What we talked about:

4:05- Introduction to Rochelle

7:15- Rochelle’s running and coaching career

11:45- Her injury history

22:20- Your body’s ability to recover from energy deficiency

29:15- The impact of diet culture

32:00- Peroneal tendon injury

39:45- Finding joy in her comeback

43:50- Racing CIM and how she ended up finishing without shoes on

58:00- Changing the narrative of her career

Show notes:

Follow Rochelle on Instagram

Connect with the Ready to Run Podcast:

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Ready to Run Website

Follow SandyBoy Productions:

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SandyBoy Productions Shows:

Why is Everyone Yelling?

I'll Have Another Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

Sponsors:

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Use the code "ReadytoRun" for 15% off your first order

Episode 21: Haglund's Syndrome - Diagnosis and Treatment Mar 09, 2023

What we talked about:

1:50- Defining Haglund’s syndrome

4:40- Prevalence of Haglund’s syndrome

8:00- How these patients present

14:50- Diagnosis

18:40- Prognosis

25:20- Rehab from this injury and return to running program

40:10- Alternative treatments if there is not full recovery with physical therapy

54:20- Evolution of the treatment of Haglund's syndrome

Sponsors:

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Episode 20: Platelet rich plasma (PRP) for running injuries with UVA PM&R Sports Medicine physician Dr. David Hryvniak Feb 16, 2023

Dr. David Hryvniak is a physical medicine and rehabilitation sports medicine physician based out of Charlottesville, Virginia at the University of Virginia. He is an expert in several areas of sports medicine including sports ultrasound, running medicine, and Orthobiologics. In this episode, he shares his expertise on platelet rich plasma (PRP). PRP is a tool used by many sports medicine physicians. The goal of today's episode is to discuss the state of the science and to discuss some of the myths and facts, common clinical applications, and ways we can optimize our outcomes for patients with use of ultrasounds to guide our injections, and formulating a post PRP rehabilitation strategy.

This is an exciting topic that generates a lot of attention in our sports medicine practice and we are excited to have a leading expert in this arena share his knowledge on PRP! So let's get ready to run with Dr. David Hryvniak.

What we talked about:

4:10- Introduction to Dr. David Hryvniak

12:25- What PRP is and how it works

17:45- Common applications of PRP for runners

20:35- Timing in the rehab process to utilize PRP

24:05- Patients that have the most success with PRP

29:15- PRP procedure

38:20- Return to run protocol after PRP

43:55- Tendons that have the highest success rate

50:05- Increase in proximal hamstring tendinopathy

53:00- Ultrasound guided PRP

55:15- Summary of PRP for clinicians and patients

59:20- The Running Medicine conference

Sponsors:

Previnex

Use the code "ReadytoRun" for 15% off your first order

Guest info:

Dr. David Hryvniak: https://uvahealth.com/provider/David-Hryvniak-1316238934

UVA Runner's clinic: https://www.uvarunnersclinic.com/

Instagram: @uvarundoc

PRP references:

-Malanga G, Ibrahim V. Scientific evidence of platelet-rich plasma for orthopedic conditions: basic science to clinical research and applications. Regenerative Treatments in Sports Medicine and Orthopedics. 2018. Chapter 7. 89-117.

-Mautner K, Malanga G, Colberg R. Optimization of ingredients, procedures, and rehabilitation for platelet-rich plasma injections for chronic tendinopathy. Pain Manag. 2011. 1(6):523-532.

-Dai WL, Zhou AG, Zhang H, Zhang J. Efficacy of platelet-rich plasma in the treatment of knee osteoarthritis: a meta-analysis of randomized controlled trials. Arthroscopy. 2017 33(3): 659-670.

Episode 19: Joe Klecker - 2020 Olympian and 2022 USATF Men's 10,000m champion Feb 02, 2023

In today's episode of The Ready to Run Podcast, we are joined by professional runner, Joe Klecker. Joe competed at the University of Colorado in Boulder, Colorado where he was a 9-time All-American and is currently the school record holder in the 5000m. He turned pro in 2020 with the On Athletics Club in Boulder and became an Olympian in 2020 in the 10,000m.

Joe is originally from Minneapolis and both of his parents were professional marathoners and US National record holders in the ultramarathon.

He won his first national championship in 2020 where he edged out Grant Fisher in the 10,000m. He went on to finish 9th at the World Championships in Eugene, Oregon later that year.

In this episode, we discuss some highlights from last season and some factors that have led to his success and his ability to overcome past injuries including a foot injury that happened prior to some of his breakout performances last year. Joe also shares some of his goals for the upcoming season and beyond. Hearing his take on how to maintain Achilles strength provided a unique perspective in our conversation and ties in nicely to a previous recording where Kurt and I discussed Achilles tendon exercise strategies.

This episode was recorded just before his 2023 season opener at the BU Invitational where he achieved his goal of breaking the 13-minute barrier in the 5k by going 12:54 which is now the third-fastest indoor 5k for American men!

What we talked about:

3:40- Introduction to Joe Klecker and how training has been going

6:40- 2022 highlights

11:55- Preparing for racing the best in the world

16:20- Racing strategy

19:05- Other factors in training

23:20- Achilles injuries

37:40 - Imaging of his Achilles

47:20- Takeaways from his first two years running professionally

Sponsors:

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Use the code "ReadytoRun" for 15% off your first order

Episode 18 (The Down Week): Loading Strategies for Achilles Tendon Injuries Jan 19, 2023

Our goal in this week's Down Week episode of the Ready to Run Podcast is to sort through the literature on Achilles tendinopathy and provide practical rehabilitation strategies for the athlete with acute reactive tendinopathy and chronic recurring degenerative tendinopathy.

We'll also highlight some of the key articles on Achilles tendinopathy rehabilitation as well as a few other considerations including the role of the forefoot and load management strategies for the runner returning from Achilles injury.

What we talked about:

1:15- Outlining achilles tendon injuries

3:05- Initial examinations of a patient with achilles pain

7:05- Load management

15:45- Rehab strategies

32:50- Restoring stability

35:00- Mobility, stability, and strength

37:30- Degenerative changes in the tendon

References:

Alfredson H, Pietilä T, Jonsson P, Lorentzon R. Heavy-Load Eccentric Calf Muscle Training For the Treatment of Chronic Achilles Tendinosis. The American Journal of Sports Medicine. 1998;26(3):360-366. doi:10.1177/03635465980260030301
Beyer R, Kongsgaard M, Hougs Kjær B, Øhlenschlæger T, Kjær M, Magnusson SP. Heavy Slow Resistance Versus Eccentric Training as Treatment for Achilles Tendinopathy: A Randomized Controlled Trial. Am J Sports Med. 2015 Jul;43(7):1704-11.
Ganderton, Charlotte, et al. "Achilles tendinopathy: Understanding the key concepts to improve clinical management." Australasian Musculoskeletal Medicine 19.2 (2015): 12-18.
Rio E, Kidgell D, Moseley GL, Gaida J, Docking S, Purdam C, Cook J. Tendon neuroplastic training: changing the way we think about tendon rehabilitation: a narrative review. Br J Sports Med. 2016 Feb;50(4):209-15.

Episode 17: Paige Stoner - 2022 USATF marathon champion and new CIM course record holder Jan 05, 2023

In today's episode of the Ready to Run Podcast, we will kick off our first episode of the new year with professional long-distance runner, Paige Stoner. Paige is originally from Pennsylvania and competed in the 5k and 3000m steeplechase at Syracuse University where she was an ACC Champion in both events. She started her professional running career with the Reebok Boston Track Club in Charlottesville, Virginia. She recently relocated to Flagstaff, Arizona. Paige transitioned to the marathon in 2020 where she debuted at the Marathon Project in a time of 2:28:43. This earned her the fastest marathon time for an American female under 25 years old. In just her third marathon, Paige earned her first career US Championship title and also set a new course record of 2:26:02 at CIM in December. Our discussion provides a lens into some of the things that have led to her success in transitioning to the marathon at an early stage in her career. We also discuss the adjustment to living and training at altitude during a marathon training block. Lastly, we recap her race at CIM and discuss her goals for 2023. What we talked about: 5:05- Introduction to Paige Stoner 6:20- What her training looked like going into CIM 8:40- Adjusting to training at altitude 12:30- The decision to move to Flagstaff 15:40- Her running history 18:05- Debuting in the marathon at a young age 21:05- Her future in marathoning 22:15- Lessons that she learned at the Boston Marathon that helped her prepare for CIM 25:40- Strength training 27:25- Recapping her race day at CIM 30:45- Training at altitude 34:45- Goals for 2023 36:50- Advice to younger athletes Show notes: Paige on Instagram Sponsors: Green Growers Farm Elderberry Syrup Use the code “Sandyboy” for free shipping Previnex Use the code "ReadytoRun" for 15% off your first order

Episode 16: Bria Wetsch - 4th place finisher @ 2022 CIM Marathon/ USATF Marathon Championships Dec 22, 2022

In today's episode of the Ready to Run podcast we'll meet with professional long distance runner, Bria Wetsch. Bria lives in Colorado and has been passionate about competitive running since she was 11 years old. Following a successful high school career, Bria went on to compete at a collegiate level at the University of Oregon. After college, she began her career as a pro runner in Mammoth Lakes, CA where she met her - now husband and coach - Aaron Lange. We'll discuss her journey from Haglund's surgery in 2017 to Olympic trials qualifying time just 13 months later. Bria ultimately finished 27th at the 2020 Olympic marathon trials in Atlanta. More recently, Bria ran a marathon PR of 2:28:35 to finish in 4th place at the California International Marathon earlier this month. We'll recap her incredible performance as well as some of the mental health challenges she overcame during her build up. For Bria, CIM was about more than a marathon PR. She shares a very open conversation on her struggles with depression, anxiety, and panic attacks at the beginning of her marathon training cycle. She also discusses how the trajectory to finding groundedness was not linear. We hope this episode encourages everyone in the running community to better understand the influence of mental health in sports so that we can support those in need and help others achieve their goals. Let's get ready to run with professional long distance runner Bria Wetsch!

What we talked about:

4:15- Introduction to Bria

5:25- How Bria is feeling coming off of her race at CIM

9:50- Her racing mentality

14:15- Her mentality during her race at CIM

15:10- Her buildup to CIM

20:25- Her Achilles injury she sustained post-college and her Haglund's surgery

26:10- Bria's husband and coach, Aaron

28:55- Return to running post Haglund's surgery

29:45- Moving to Boulder

31:05- What has kept her in the sport through all of the injuries

38:05- What she is looking forward to in the coming years

41:20- Her battle with her mental health this summer and how she treated that

Show notes:

Bria on Instagram

Sponsors:

Green Growers Farm Elderberry Syrup

Use the code “Sandyboy” for free shipping

Previnex

Use the code "ReadytoRun" for 15% off your first order

Episode 15 (The Down Week): Anterior Knee Pain Dec 08, 2022

What we talked about:

1:10- Case presentation of anterior knee pain

2:50- Terminology surrounding anterior knee pain

4:20- The various myths surrounding anterior knee pain

9:55- Primary reasons patients develop these symptoms

11:30- Imaging to order with this injury and how to interpret it

16:20- Where swelling occurs

17:40- Ability to run through this injury

21:05- Passive interventions

26:35- Active rehab programs

37:35- Knees over toes

42:00- Treating someone with anterior knee pain that is still training at a high level

45:15- Topical and oral anti-inflammatory

Episode 14: Identifying and treating Relative Energy Deficiency in Sport (RED-S) with Dr. Aubrey Armento and Amanda McCarthy, RD Nov 24, 2022

In our last episode, Olympic marathoner Jake Riley and registered dietician and professional runner Maddie Alm shared a lens into the personal journey and athlete’s perspective on Relative Energy Deficiency in Sport (RED-S).

Today, we’ll expand on the topic of RED-S with Sports Medicine Physician - Dr. Aubrey Armento and Registered Dietician - Amanda McCarthy of Children’s Hospital Colorado. They will share their expertise and provide insight into screening, diagnosis, treatment, and recovery considerations for return to sport.

Dr. Aubrey Armento is a pediatric sports medicine physician at Children’s Hospital Colorado and Assistant Professor in the Department of Orthopedics at the University of Colorado. She is the founder and medical director of The Running Athlete Clinic (TRAC) at Children’s Hospital Colorado and is passionate about caring for runners, in addition to care of the female athlete, the athlete triad, and RED-S.

Amanda McCarthy is the Sports Nutrition Program Coordinator and Certified Specialist in Sports Dietetics at Children’s Hospital Colorado Sports Medicine Center. Amanda enjoys working with the young, competitive athlete to help them understand nutrition's role in their wellness and performance.

Let’s get ready to run with sports medicine experts - Aubrey Armento and Amanda McCarthy!

What we talked about:

4:20- Introduction to Dr. Aubrey Armento and Amanda McCarthy

9:55- Defining RED-S

12:50- Health and performance consequences from RED-S

16:40- Micronutrients and macronutrients

20:00- Considerations for lab work while training at altitude

22:50- Assessing an athlete's diet

25:10- Screening for iron deficiencies

27:40- Considerations for iron supplementation

34:25- Labs and tests for RED-S

37:50- Calculating an athlete’s energy availability

40:15- Treatment plans for athletes with RED-S

45:35- Assessing younger athletes for RED-S

54:10- DEXA scans

1:02:20- Treatments for low bone density

1:11:45- Return to sport considerations

1:17:15- Wrap-up message about RED-S

Sponsors:

Green Growers Farm Elderberry Syrup

Use the code “Sandyboy” for free shipping

Previnex

Use the code "ReadytoRun" for 15% off your first order

Episode 13: Jake Riley and Maddie Alm - Opening the conversaion on relative energy deficiency in sport (RED-S) in males Nov 10, 2022

In today's episode, we have a discussion on relative energy deficient in sport, otherwise known as RED-S with Jake Riley and Maddie Alm.

Maddie is a Registered Dietitian and the founder of Fueling Forward Sports Nutrition. Maddie has Masters in Nutritional Science from San Diego State. She completed her training and a registered dietitian at Lipscomb University in Nashville, Tennessee. She also competed at the University of Colorado in Boulder and currently runs professionally for Team Boss.

Jake is an American professional long distance runner and 2020 Olympic marathoner. He currently lives and trains in Boulder, Colorado and is coached by 3-time Olympic marathoner, Lee Troop. Jake grew up in Washington and was an 8-time All-American at Stanford. He previously ran with the Hanson's Distance Project. Jake had one of the most memorable performances and comeback stories at the 2020 Olympic Marathon Trials in Atlanta where he grabbed an American flag with about 400m to go and ran to a sprint finish where he finished 2nd. In June 2022, Jake shared his story about being diagnosed with RED-S in Runner's World. His story helped to open the door to discussing RED-S in the context of male athletes.

The term RED-S evolved from what was previously described as the female athlete triad. In 2014, the IOC published a description of RED-S to include a broader definition of the health and performance consequences as well as both inclusion of both male and female athletes.

Identifying an athlete with RED-S is not always straight forward. By sharing an athlete and expert perspective, we hope that this episode can provide a unique lens into the challenges, both physical and mental, that go into diagnosing and managing RED-S.

We also get an update on where Jake is at several months after sharing his diagnosis as well as Maddie's advice on how athletes can make positive changes that can be long lasting.

What we talked about:

3:55- Introduction to Maddie

4:25- Introduction to Jake

7:25- RED-S and low energy availability

9:55- Early signs and symptoms of RED-S

12:35- Jake’s diagnosis with RED-S and working with Maddie

20:50- What prompted him to seek help

26:30- Warning signs and symptoms to pay attention to as an athlete

32:35- Questions to ask male athletes to diagnose RED-S

34:10- Treatment approach

41:50- Timeline of recovery

45:20- Differentiating between being tired in training and symptoms of RED-S

51:30- Jake’s recovery from achilles surgery and where he is at in training

1:01:15- Fueling during the marathon

1:05:35- Take home messages about RED-S for athletes and clinicians

Show notes:

Jake on Instagram

Maddie on Instagram

Fueling Forward

Episode 12: Nathan Carlson, DPT - Optimizing rehabilitation and return to run for bone stress injuries in runners Oct 27, 2022

Nathan Carlson is a physical therapist, coach, and business owner based out of Kansas City. He specializes in the management of bone stress injuries, managing the high school and collegiate runner, and implementing resistance training with endurance athletes. Nathan teaches nationally and internationally on these topics. Nathan has two digital resources - A Guidebook to Running After a Stress Fracture and A Guidebook to Navigating High School Running.

In this episode, we focus on how to approach bone stress injuries once we have established our diagnosis. We open our discussion with the physiology of bone healing and what the current research says about how long it actually takes for a bone to heal and how that may differ based on the location of the injury. We also discuss the factors that influence treatment, how to test when an athlete is ready to return to running, and how to progress training load for a successful recovery.

Bone stress injuries are one of the most complex and frustrating injuries for runners. After our discussion with Nathan, we hope that you will have a better understanding of the training, nutrition, and metabolic factors that need to be considered with diagnosing and treating these injuries.

What we talked about:

3:05- The physiology of bone healing and the expectations to set for patients

17:40- Modalities for recovery

22:20- Focus for the return to run program

31:00- Being flexible with the protocol

Show notes:

Nathan's website

Nathan on Instagram

References:

Gehman S, Ackerman KE, Caksa S, Rudolph SE, Hughes JM, Garrahan M, Tenforde AS, Bouxsein ML, Popp KL. Restrictive Eating and Prior Low-Energy Fractures Are Associated With History of Multiple Bone Stress Injuries. Int J Sport Nutr Exerc Metab. 2022 May 6;32(5):325-333.
Popp KL, Ackerman KE, Rudolph SE, Johannesdottir F, Hughes JM, Tenforde AS, Bredella MA, Xu C, Unnikrishnan G, Reifman J, Bouxsein ML. Changes in Volumetric Bone Mineral Density Over 12 Months After a Tibial Bone Stress Injury Diagnosis: Implications for Return to Sports and Military Duty. Am J Sports Med. 2021 Jan;49(1):226-235.
Rudolph SE, Caksa S, Gehman S, Garrahan M, Hughes JM, Tenforde AS, Ackerman KE, Bouxsein ML, Popp KL. Physical Activity, Menstrual History, and Bone Microarchitecture in Female Athletes with Multiple Bone Stress Injuries. Med Sci Sports Exerc. 2021 Oct 1;53(10):2182-2189.
Warden SJ, Davis IS, Fredericson M. Management and prevention of bone stress injuries in long-distance runners. J Orthop Sports Phys Ther. 2014 Oct;44(10):749-65.
Warden SJ, Edwards WB, Willy RW. Optimal Load for Managing Low-Risk Tibial and Metatarsal Bone Stress Injuries in Runners: The Science Behind the Clinical Reasoning. J Orthop Sports Phys Ther. 2021 Jul;51(7):322-330.

Episode 11: Nathan Carlson, DPT - Diagnosing bone stress injuries in runners Oct 13, 2022

In this episode, we have an in-depth conversation on bone stress injuries. Our conversation was packed with so much valuable information that we broke it down into two episodes. In part one, we discuss bone physiology, factors that contribute to bone stress injuries, clinical perils, and radiographic tools for diagnosis.

What we talked about:

3:10- Introduction to Nathan

6:40- Weight lifting for high school athletes

8:25- Defining a bone stress injury

11:00- Differences between a stress reaction and stress fracture and what causes them

22:05- Obtaining a more in-depth background of an athlete to learn more about the injury

25:45- Diagnosis and prognosis of bone stress injuries

38:05- Testing and imaging for bone stress injuries

Show notes:

Nathan's website

Nathan on Instagram

References:

Bergman AG, Fredericson M, Ho C, Matheson GO. Asymptomatic tibial stress reactions: MRI detection and clinical follow-up in distance runners. AJR Am J Roentgenol. 2004 Sep;183(3):635-8. Hoenig T, Ackerman KE, Beck BR, Bouxsein ML, Burr DB, Hollander K, Popp KL, Rolvien T, Tenforde AS, Warden SJ. Bone stress injuries. Nat Rev Dis Primers. 2022 Apr 28;8(1):26.
Kaeding CC, Miller T. The comprehensive description of stress fractures: a new classification system. J Bone Joint Surg Am. 2013 Jul 3;95(13):1214-20.
Wright AA, Hegedus EJ, Lenchik L, Kuhn KJ, Santiago L, Smoliga JM. Diagnostic Accuracy of Various Imaging Modalities for Suspected Lower Extremity Stress Fractures: A Systematic Review With Evidence-Based Recommendations for Clinical Practice. Am J Sports Med. 2016 Jan;44(1):255-63.
RED-S CAT - https://bjsm.bmj.com/content/bjsports/49/7/421.full.pdf

Episode 10 (The Down Week): Lateral Hip Pain Sep 29, 2022

What we talked about:

1:10- Example case of lateral hip pain

2:30- Diagnosis of lateral hip pain

7:50- Differential diagnoses

12:00- Exercises for rehabbing lateral hip pain

13:30- Management of pain

19:45- Treatments

References:

-Bird PA, Oakley SP, Shnier R, Kirkham BW. Prospective evaluation of magnetic resonance imaging and physical examination findings in patients with greater trochanteric pain syndrome. Arthritis Rheum. 2001 Sep;44(9):2138-45.

-Tortolani PJ, Carbone JJ, Quartararo LG. Greater trochanteric pain syndrome in patients referred to orthopedic spine specialists. Spine J. 2002 Jul-Aug;2(4):251-4.

-Mellor R, Bennell K, Grimaldi A, Nicolson P, Kasza J, Hodges P, et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomized clinical trial. BMJ 2018; 361:k1662.

-Khan KM, Cook JL, Taunton JE, Bonar F. Overuse tendinosis, not tendinitis part 1: a new paradigm for a difficult clinical problem. Phys Sportsmed. 2000 May;28(5):38-48.

-Fitzpatrick J, Bulsara MK, O'Donnell J, McCrory PR, Zheng MH. The Effectiveness of Platelet-Rich Plasma Injections in Gluteal Tendinopathy: A Randomized, Double-Blind Controlled Trial Comparing a Single Platelet-Rich Plasma Injection With a Single Corticosteroid Injection. Am J Sports Med. 2018 Mar;46(4):933-939.

Episode 9: Kelsey Pontius, RD - Nutrition Strategies for the Injured Athlete Sep 15, 2022

Meteor Nutrition arose after lifelong athlete, Kelsey Pontius RD, LDN wished to pursue her passion for the impact of nutrition on the human body in motion.

Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to transform into a distance runner who has since qualified for the 2020 and 2024 US Marathon Olympic Trials. Through several instances of her athletic background, she felt the ebbs and flows with nutrition on performance. She knew she was destined to help other athletes benefit from the implementation of optimal nutrition.

Aside from working with ambitious athletes with a specialist in sports dietetics, Kelsey has worked in the clinical arena with a multitude of different medical complexities through her experiences in working in acute care and one the country's largest spinal cord and brain injury rehabilitation centers, Brooks Rehabilitation.

She currently is a consulting dietitian with four division 1 NCAA programs and works 1:1 with athletes in a private practice setting. Her current interests in the field include preparing for endurance racing, optimizing gut health, nutrition to support injury healing, and accomplishing hormonal balance through proper nutrition.

In this episode, we discuss the importance of diet in injury healing. Whether you're dealing with a bone stress injury or chronic tendon injury, we’ll discuss how to approach your nutrition strategy to help optimize your road back to recovery. We’ll take a look at some commonly asked questions starting with what labs may be important in your initial injury assessment followed by a discussion of what foods promote and reduce inflammation, the role of protein in recovery, and what the evidence shows regarding things like collagen supplementation. We hope you can take away some helpful tips with today’s discussion on Kelsey’s evidence-based approach to nutrition strategies for overcoming injury. You’ll want to fuel up for this one as we get ready to run with registered dietitian and 2x Olympic marathon trials qualifier - Kelsey Pontius!

What we talked about:

3:50- Introduction to Kelsey

5:10- Importance of diet in injury healing

14:45- Role of protein for injury recovery

18:05- Approach to carbs and fats

22:20- The difference between a registered dietitian and a sports nutrition specialist

24:45- What an initial assessment looks like with a dietitian

29:15- Lab work to focus on as a runner and post injury

38:25- Timeline for improvements in biomarkers

41:05- Knowing when someone is ready to train based on biomarkers

44:15- Collagen and its role in tissue repair and tendon loading

51:10- What to look for to know a supplement is certified

53:35- Intra long run fueling

1:04:30- Key takeaways about optimizing nutrition as an athlete recovering from injury

Show notes:

www.meteornutrition.com

Instagram: @sportsdietitiankelsey

Episode 8: Alicia Monson - US Cross Country champion and Olympic and World Championships 10km runner Sep 01, 2022

Alicia Monson is an American long distance runner (5,000m and 10,000m) originally from Amery, WI. She attended the University of Wisconsin where she had honors including Big 10 track athlete of the year and 5,000m indoor NCAA title in 2019. After earning her degree in Dietetics, Alicia turned pro and joined the On Athletics Club in Boulder, Colorado. In her first year as a pro runner, she earned a spot in the 10,000m at the 2020 Tokyo Olympic games.

2022 has been a breakout year for Alicia. In January, she won the US Cross Country title. She carried that momentum into a phenomenal indoor and outdoor season that culminated in a 2nd place finish at the 2022 US 10,000m championships at the Prefontaine Classic to secure a spot on Team USA for the World Athletics Championships in Eugene, Oregon. Alicia has had some amazing performances in the Diamond Leagues, including a 5,000m PB of 14:31 in Oslo, which ranks her 3rd all time for US women. We’ll discuss some of the important aspects of her mental and physical preparation and how she maintains consistency at high levels of training. Let’s get ready to run with Olympic long distance runner - Alicia Monson!

What we talked about:

2:40- Introduction to Alicia Monson

8:45- Alicia’s mentality when racing

11:25- Managing efforts on different days of training

13:30- Signals to look for to determine when you are overtraining

16:40- Her race at the Olympic Trials and preparations for the heat at the Tokyo Olympics

23:00- Recapping her 2022 season

26:30- Training in St. Moritz

29:55- Altitude training

35:05- Priorities for recovery

40:15- Her race at the World Championships in Eugene

Show Notes:

Alicia on Instagram

Episode 7: Sage Hurta - Transition from Collegiate to Professional Running Aug 18, 2022

In today’s episode of the Ready to Run podcast, we’ll meet with American professional middle distance runner - Sage Hurta. Sage was born in Buffalo, NY and was a 3-time New York State cross country champion. She attended the University of Colorado in Boulder where she was a 4-time All-American in cross country, PAC-12 800m champion, and 2021 NCAA champion in the mile. She currently lives in Boulder, CO and trains with one of the most exciting teams in professional running - On Athletics Club. We’ll discuss her transition from collegiate to professional running, mentorship in sport, and how she overcame a series of bone stress injuries in college. Since turning pro last year she has had some breakout performances including breaking 2 min for the first time in 800m at The Penn Relays in April. She has continued her momentum of running under 2:00 min in the 800m at the Prefontaine Classic (1:59:59), 800m USATF Championships (1:58:30 in semi-finals, 1:59:43 in finals), and Diamond League Stockholm. This episode dives deep into the factors that have influenced her growth and success in the sport. Let’s get ready to run with OAC middle distance runner - Sage Hurta! What we talked about: 2:25- Introduction to Sage 3:10- Transition from collegiate running to professional running 15:00- Mentorship in sport 22:00- BSI discussion 27:05- Discovering and treating the underlying issues that lead to BSI 31:45- Factors in comeback from previous injuries 45:45- Recent and upcoming races Show notes: Sage on Instagram On Athletics Club

Episode 6: Chris Lee - Strength Training for Runners Aug 04, 2022

In today’s episode, we’ll meet with Boulder-based strength and conditioning specialist – Chris Lee. Chris is an NSCA-certified strength and conditioning specialist, collegiate swimmer, and former professional triathlete. He is also a former head coach for the University of Colorado- Boulder swim team. Chris has also worked with the likes of Olympic team relay silver medalist Morgan Pearson, Drew Hunter, and Laura Thweatt.

We will discuss the benefits of strength training and how endurance athletes can incorporate programs into their schedule. We’ll also go into some of the considerations for special populations including youth athletes. Along those lines, we will also dive into current literature regarding injury rates and effects on performance for athletes who specialize in sport at an early age. Lastly, Chris will share his thoughts on the next big thing in strength and conditioning. We have a lot to dissect during this episode so let’s get ready to run with strength and conditioning specialist, Chris Lee.

What we talked about:

3:00- Background from athlete to strength coach

5:55- Principles of strength training for runners

9:15- Benefits of strength training

15:15- Initial assessment - "global -> local -> global" approach

19:00- Fitting strength training into your schedule

24:30- In-season and off-season lifting to maximize adaptations

27:05- Rate of force development

29:25- Return to sport continuum

35:25- Periodization

38:05- Plyometric training

42:50- Approach to strength training for youth athletes

45:15- Early sport specialization

52:00- Future trends in strength training

Show Notes:

www.kinesisintegrated.com
Instagram - @kinesisintegrated

References:

Myer GD, Jayanthi N, Difiori JP, et al. Sport Specialization, Part I: Does Early Sports Specialization Increase Negative Outcomes and Reduce the Opportunity for Success in Young Athletes? Sports Health. 2015;7(5):437-442.
Myer GD, Jayanthi N, DiFiori JP, et al. Sports Specialization, Part II: Alternative Solutions to Early Sport Specialization in Youth Athletes. Sports Health. 2016;8(1):65-73.
LaPrade RF, Agel J, Baker J, Brenner JS, Cordasco FA, Côté J, Engebretsen L, Feeley BT, Gould D, Hainline B, Hewett T, Jayanthi N, Kocher MS, Myer GD, Nissen CW, Philippon MJ, Provencher MT. AOSSM Early Sport Specialization Consensus Statement. Orthop J Sports Med. 2016 Apr 28;4(4)

Episode 5 (The Down Week): Proximal hamstring tendon injuries Jul 21, 2022

Welcome to the Down Week segment of the Ready to Run Podcast! These episodes will be shorter than our standard interviews with guests and will be packed with clinical information on some of the most common and challenging cases we see as clinicians. We will be providing listeners a lens into how we use the most current evidence based medicine to help athletes navigate injury in our practice. There will be some parts of the conversation that get more technical but we will try to break it down so that you can take home some practical tips whether you are a clinician working with runners or an athlete wanting to know what options are available and what questions to ask. We hope that these episodes will serve as a resource of information to help you get ready to run! What we talked about: 3:35- Initial assessment and exam 7:40- When is imaging helpful? Advantages and limitations of different imaging modalities? What are we looking for? How do we interpret abnormal findings? 17:25- Considerations for the differential diagnosis - including ischiofemoral impingement, nerve entrapment, lumbar radiculopathy, intra-articular hip pathology 21:10- Tips for reducing sitting pain 24:45- Setting expectations for return to running 28:35- Hamstring rehabilitation - when and how to progress 34:35- Determining readiness to return to running - including graded exposure to speed work, uphill training, and long runs 37:00- Pain-threshold monitoring and assessing load tolerance 42:50- Treatment options for recalcitrant tendinopathy References Goom TS, Malliaras P, Reiman MP, Purdam CR. Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management. J Orthop Sports Phys Ther. 2016 Jun;46(6):483-93. Sherry MA, Johnston TS, Heiderscheit BC. Rehabilitation of acute hamstring strain injuries. Clin Sports Med. 2015 Apr;34(2):263-84. Davenport KL, Campos JS, Nguyen J, Saboeiro G, Adler RS, Moley PJ. Ultrasound-Guided Intratendinous Injections With Platelet-Rich Plasma or Autologous Whole Blood for Treatment of Proximal Hamstring Tendinopathy: A Double-Blind Randomized Controlled Trial. J Ultrasound Med. 2015 Aug;34(8):1455-63. Rosales J, García N, Rafols C, Pérez M, Verdugo MA. Perisciatic Ultrasound-Guided Infiltration for Treatment of Deep Gluteal Syndrome: Description of Technique and Preliminary Results. J Ultrasound Med. 2015 Nov;34(11):2093-7. Lempainen L, Johansson K, Banke IJ, et al. Expert opinion: diagnosis and treatment of proximal hamstring tendinopathy. Muscles Ligaments Tendons J. 2015;5(1):23-28. Published 2015 Mar 27. Connect with the Ready to Run Podcast: Ready to Run Podcast on Instagram Ready to Run Website Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows: Why is Everyone Yelling? I'll Have Another Podcast The Illuminate Podcast The Herban Farmacy Podcast

Episode 4: Gwen Jorgensen - Exercise During Pregnancy Jul 07, 2022

Gwen Jorgensen is dubbed the “Queen of the Triathlon”. She became the first American to win a gold medal in the triathlon at the 2016 Olympics in Rio. In 2017, she transitioned to professional running. Gwen currently lives and trains in Boulder, Colorado with her husband, Patrick, and her son, Stanley. She is coached by Bobby McGee. In today’s episode, Gwen discusses her recent big announcement. She shares her personal journey of balancing life as a mom and an athlete. We talk about some of the current recommendations with regards to exercise during pregnancy and some of the knowledge gaps that still exist with regards to recommendations for elite pregnant athletes. What we talked about: 3:50- Introduction to Gwen and her recent announcement 6:30- Personal and professional challenges of timing pregnancy to fit as an athlete and a mom 10:45- Exercise during pregnancy resources 16:15- Training adaptations during pregnancy 21:25- Barriers to exercise and how to overcome them 24:05- ACOG guidelines - past and current 27:15- Approach to training in the elite pregnant athlete 29:00- Incorporating pelvic floor PT during and pregnancy and postpartum 33:05- Return to training after pregnancy 37:15- Training goals 42:15- Takeaways Show notes: Gwen on Instagram Gwen on YouTube Gwen's Website References Brown WJ, Hayman M, Haakstad LAH, Lamerton T, Mena GP, Green A, Keating SE, Gomes GAO, Coombes JS, Mielke GI. Australian guidelines for physical activity in pregnancy and postpartum. J Sci Med Sport. 2022 Jun;25(6):511-519. 2020 ACOG Guidelines: https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period#:~:text=Although%20the%20evidence%20is%20limited,prevent%20excessive%20gestational%20weight%20gain. ACOG Exercise during pregnancy FAQ: https://www.acog.org/womens-health/faqs/exercise-during-pregnancy#:~:text=How%20much%20should%20I%20exercise,arms)%20in%20a%20rhythmic%20way. Connect with the Ready to Run Podcast: Ready to Run Podcast on Instagram Ready to Run Website Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows: Why is Everyone Yelling? I'll Have Another Podcast The Illuminate Podcast The Herban Farmacy Podcast

Episode 3: Matt Hensley - Navigating Injury Risk and Training Load as a Coach Jun 23, 2022

Matt Hensley is a former collegiate runner at the University of Florida. He is a marker of consistency with his own running and has a marathon personal best of 2:19:51. He currently lives in Boulder, Colorado where he is the coach of the Boulder Underground team. He also is the Vice President of Business Operations at Roll Recovery.

In this episode, we discuss Matt’s family tradition of running and how that has influenced his approach to coaching his athletes at Boulder Underground. He will describe his approach to injury management, collaboration with his sports medicine team, balancing training load, and how he keeps his athletes healthy and performing at their best. Lastly, we will discuss his role at Roll Recovery and what he values most and prioritizes in terms of recovery.

What we talked about:

4:00- Introduction to Matt

5:45- Starting the Boulder Underground

8:40- Some mistakes that he has made in his own training

14:55- Matt’s coaching philosophy

18:00- The physical and mental aspect of injury

24:55- How to navigate athlete injury as a coach

26:15- Load management / balancing training load

29:30- His go-to exercises for injury prevention

31:05- Most important exercises to stay healthy

46:35- Return to run progression (from rehabilitation to coach)

48:40- Creating a team culture

51:50- Perfectionism in running

57:20- Guinness record attempt

1:04:05- Role at Roll Recovery

Show notes:

Running Rewired

Boulder Underground Website

Boulder Underground on Instagram

Sponsors:

Roll Recovery

Use code "ROLLready" for 10% off your order

Episode 2: Parker Stinson - Getting ready to run after knee surgery Jun 09, 2022

Parker Stinson is an American professional long distance runner. Parker is sponsored by Saucony. He attended the University of Oregon where he was a 9 time All- American and member of three NCAA championship teams. He is the 25k US Record Holder. He currently lives and trains in Boulder, Colorado. Parker was previously coached by Dathan Ritzenhein but is now coached by Richey Hansen as a part of the Roots Running Project.

Topics in this episode will range from dealing with knee injury, processing pain, balancing tissue capacity and training load, and what gets him excited for training and racing. He will also discuss a few of his upcoming races. This episode was recorded 2 weeks before the USATF 25k Championships where he placed 8th in a time of 1:19:22. He will also discuss his next big race, Grandma’s Marathon on June 18th where he hopes to bounce back. Kurt and I are really proud of the work he has put into his rehab and are optimistic that he can obtain the result that reflects his progress and dedication to the sport.

What we talked about:

2:30- Introduction to Parker

5:50- Parker’s knee injury and the treatments that they tried

15:40- Making the decision of what treatment to utilize with an injury

18:00- Parker’s surgeries and his process to returning to run

24:25- Tissue capacity for runners

29:45- Parker’s comeback to racing

39:40- Training with Roots Running and the importance of the running community to him

50:50- Upcoming races

57:30- Thoughts on the men’s American distance running scene

Show notes:

Parker on Instagram

References:

Cook JL, Docking SI. Rehabilitation will increase the capacity of your...insert musculoskeletal tissue here...Defining 'tissue capacity': a core concept." British Journal of Sports Medicine 2015;49(23):1484-5.
Gabbett, TJ. The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine 2016;50:273-280.

Connect with the Ready to Run Podcast:

Ready to Run Podcast on Instagram

Ready to Run Website

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows:

Why is Everyone Yelling?

I'll Have Another Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

Episode 1: Neely Spence Gracey - Breakthrough Women's Running Jun 09, 2022

Our first guest is Neely Spence Gracey. She is an American professional long distance runner. She attended Shippensburg University and won 8 NCAA Division II Titles. She was the top American female at the 2016 Boston Marathon. She currently lives and trains in Boulder, Colorado where she is a coach for Get Running Coaching, wife and mother of two children, and co-author of the book Breakthrough Women’s Running.

In this episode, we talk about Neely’s personal history as a runner, her experience and thoughts on coaching, and we dive deep into her book Breakthrough Women’s Running where we discuss goal setting, overcoming setbacks, and care of the postpartum athlete.

What we talked about:

2:15- Introduction to Neely

3:30- Some of Neely’s favorite memories in the sport

8:55- Mistakes that young athletes make

15:20- Her main philosophy as a coach

20:20- Process goals versus outcome goals

23:15- How different life changes have impacted her outlook on running

26:35- Naming her book, Breakthrough Women's Running

29:30- Postpartum running

49:35- Upcoming goals and race plans

52:25- Encouraging athletes to feel their feelings

1:01:40- Where to find Neely’s book

Show notes:

Get Running Coaching Website

Purchase Neely's book: Breakthrough Women's Running

Neely on Instagram

References:

Donnelly G, et al. Reframing return-to-sport postpartum: the 6 R's framework. British Journal of Sports Medicine 2022;56(5):244-5.
Goom T, Donnelly G, Brockwell E. Return to running postnatal - guidelines for medical, health, and fitness professionals managing this population. 2019.

Connect with the Ready to Run Podcast:

Ready to Run Podcast on Instagram

Ready to Run Website

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows:

Why is Everyone Yelling?

I'll Have Another Podcast

The Illuminate Podcast

The Herban Farmacy Podcast