Making Strides Podcast AJ Cohen and Adam Schwerdt

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.
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Pick a time for a discovery call at Up and Running PT
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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!
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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
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https://pubmed.ncbi.nlm.nih.gov/33057935/
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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
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Adam's website at RunMental
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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
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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. 
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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
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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
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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!
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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?
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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!
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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
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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