Episode 25: Fueling the Fire: Navigating Fasting and Nutrition with Jenna Moore, RD
Release Date: 08/13/2023
#29: Demystifying Running Form: Myths, Facts, and Optimizations
Making Strides Podcast
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,...
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#28: Things PTs Need to Stop Telling Patients - with Dr. Lisa Zagorski
Making Strides Podcast
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...
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Episode 27: The Iron Equation: Labs, Supplements, and Stories with Katie Kissane
Making Strides Podcast
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 —— ——...
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Episode 26: Expert Tips on Getting Faster, Strength Training, and More
Making Strides Podcast
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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Episode 25: Fueling the Fire: Navigating Fasting and Nutrition with Jenna Moore, RD
Making Strides Podcast
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...
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Episode 24: When and How Should you Return to Training Post-Race?
Making Strides Podcast
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?...
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Episode 23: Rehab from Fractures, and Distance/Pace vs.Time/Effort-Based Training
Making Strides Podcast
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...
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Episode 22: Weather and Training with Atmospheric Scientist Brad Wells
Making Strides Podcast
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...
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Episode 21: Strength Training for Runners - Part 3
Making Strides Podcast
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...
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Episode 20: Strength Training for Runners - Part 2
Making Strides Podcast
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...
info_outlineIn 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
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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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