🎥 Got a nagging ache or a training plateau? Send us your video question: https://forms.gle/eP4vW3gNS8dyTyii6 📝 In this episode: Nicole from New York calls in asking how much she should be running in the off-season before she ramps back up for spring races — and Coach Harris and Dr. Feldman actually give opposite verdicts on this one. Then Dr. Feldman breaks down how tendon, bone, and muscle pain show up differently, why his rule of thumb is "it's bone until proven otherwise," the 10% rule myth, bone health and fueling, and how to safely rebuild load after an injury. ⏱️ Timestamps: 0:00 - Intro 2:49 - Disclaimer 3:05 - Welcome to Episode 5 & how the show works 4:00 - How to submit your own question 5:09 - Caller Nicole's question: how many days a week to run in the off-season 5:51 - The musculoskeletal load spectrum: rebalancing running, strength & cross-training 13:33 - Training age, RPE, and avoiding the all-or-nothing trap 20:14 - Verdict: Treat It or Train It? 23:56 - New segment: The Breakdown, with Dr. Feldman 24:45 - How tendon, bone, and muscle pain present differently 30:08 - The 10% rule, training load, and training age 32:19 - Bone health, fueling, and RED-S 34:54 - Return-to-running timelines after a bone injury 37:39 - Fixing tendon pain: load, isometrics, and eccentrics 40:17 - Wrap-up & how to submit your question Treat It or Train It? is the show for anyone caught between the foam roller and the finish line. Each week, a physical therapist and an endurance coach take real questions from listeners and settle the debate: is this an injury you need to treat, or something you can train through? One clinical eye, one performance eye, one clear verdict. 💪 What to expect each week ✅ Real listener questions, submitted by video ✅ Two perspectives: the rehab side and the performance side ✅ A straight answer on whether to rest and rehab, modify, or keep training ✅ Practical takeaways you can use on your next run, ride, swim, or workout Meet your hosts Dr. Justin Feldman, PT, DPT is the founder of Feldman Physical Therapy & Performance in the Hudson Valley, NY. He started out working with pro athletes, including the Hershey Bears, then built a practice around one-on-one, full-hour care for everyday athletes. His goal is to give you the tools and confidence to be the solution to your own injury. Outside the clinic he's on Ski Patrol at Mount Snow, still racing triathlons and marathons, and keeping up with his two kids. 👉 Full bio: https://www.feldmanphysicaltherapy.com/justin-feldman-pt-dpt/ Coach Justin Harris of jHarris Coaching has 10+ years of coaching experience, from first-time triathletes to USA Olympians and Olympic hopefuls. He coaches running, ultra-running, cycling, triathlon, and track & field, and has consulted for USA Bobsled & Skeleton. He was a Division I scholarship distance runner and a self-coached professional triathlete, so he's lived the training grind himself. 👉 Full bio: https://www.jharriscoaching.fit/about Submit your question 👉 https://forms.gle/eP4vW3gNS8dyTyii6 Short video, any sport, any level. Your question could be featured in an upcoming episode. 📺 New episodes weekly on YouTube, Spotify, and Apple Podcasts. Subscribe so you don't miss one. Follow the show 📸 Instagram: https://www.instagram.com/treat.or.train.pod/ 👍 Facebook: https://www.facebook.com/profile.php?id=61594580172879 ▶️ YouTube: https://www.youtube.com/@TreatitorTrainitPodcast This show is for education and entertainment and isn't a substitute for an evaluation by a licensed healthcare professional. If you're hurt, get it looked at.
