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In this episode of the Making Strides Podcast, we're joined by Dr. Vikash Sharma, founder of Perfect Stride PT in New York City and Running for Life Education, to break down one of the most frustrating topics for injured runners: returning to running. Return to run can feel confusing. Some runners try to come back too fast the moment their pain settles down. Others shut everything down for weeks or months, only to feel like they're starting from scratch. And sometimes clinicians make the process harder by telling runners they can't run at all until symptoms are completely gone. We talk through what runners and clinicians often get wrong, how much pain is actually acceptable during a return-to-run process, when rest helps versus when it starts to hurt, and how to think about run/walk programs, intensity, hills, and training progressions. We also play a return-to-run tier-ranking game, where we rank common running injuries by how difficult they usually are to come back from, including plantar fasciitis, Achilles tendinopathy, proximal hamstring tendinopathy, runner's knee, IT band syndrome, shin splints, bone stress injuries, and calf strains. The big takeaway: returning to running is rarely perfectly linear, but that does not mean you're failing. The goal is not just to get back to where you were before. The goal is to rebuild your capacity, learn from the process, and come back more prepared than before. Topics covered: • Why pain going away does not always mean you're ready to resume full training • Why complete rest can make some runners feel worse • How to decide whether pain during running is acceptable • When a run/walk program is helpful and when it may not be necessary • How to think about frequency, duration, intensity, and hills • Why clinicians need to fight harder to keep runners active when appropriate • Which running injuries are usually the easiest and hardest to return from • Why the long way is often the shortcut in injury recovery Guest: Dr. Vikash Sharma, PT, DPT Founder of Perfect Stride PT in New York City Founder of Running for Life Education --- Connect with us: Adam Schwerdt: https://www.runmental.com/ AJ Cohen: https://www.upandrunningpt.com/ Guest - Vikash Sharma: https://perfectstridept.com/

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