In this episode, I have Kallup McCoy back on the podcast to brain storm how to set myself up for success to shoot for a Boston Qualifying time this April at the Jersey City Marathon. This episode is great for anyone who wants to understand the complexities behind marathon programming and how the needs differ between person to person. About Coach Kallup Kallup McCoy II is a proud member of the Eastern Band of Cherokee Indians, a certified personal trainer, and a dedicated run coach. As the owner of Lions Den Fitness and Running, he has made it his mission to inspire and guide others on their fitness journeys. Kallup's passion for running has taken him to incredible heights, including participating in the prestigious Boston Marathon both last year and in the upcoming year. His determination and perseverance have been recognized by Men's Health, where he was featured in an article that shared his inspiring story of overcoming addiction and embracing a path of recovery Kallup's dedication to health, healing, and personal growth is evident in everything he does. Through his work as a personal trainer, his accomplishments as a runner, and his commitment to sharing his story, he continues to inspire and uplift those around him Connect with Coach Kallup Email mccoykallup@icloud.com Website https://Liondenrunningandfitness.com Instagram @_recoverylion86 Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

As someone who has been running for years, running has been my main endurance sport. But, lately the people I have been surrounding myself with, have been running triathlons. And just when we thought running couldn’t be anymore analytical, structured, and regimented, they made triathlons. So, in this episode, I have expert in triathlons, multiple 70.3 World Championship and Iron Man Finisher, triathlon coach, and Boston Qualifier, Jennifer Comfort here to discuss the principles of training for a half and full iron man. Episode Outline 00:00 Introduction to Triathlons and Personal Journeys 05:04 The Challenge of Triathlons: Overcoming Initial Fears 10:08 The Evolution of a Triathlete: From Beginner to Coach 15:01 Balancing Training: Managing Time and Commitments 20:00 The Importance of Enjoyment in Endurance Sports 24:53 Training Strategies: Prioritizing the Bike and Running 30:06 Preparing for an Ironman: Steps and Mindset 31:19 Training Commitment for Triathlons 34:03 Balancing Life and Training 36:31 The Role of Support Systems 41:18 Common Mistakes in Triathlon Training 54:30 Staying Curious and Having Fun About Jennifer Comfort Coach Jennifer Comfort began racing in 2005 and has since competed at all levels and distances of multi-sport. From playing collegiate soccer in Mexico to her first local mountain bike sprint triathlon to Boston Marathon qualification, three-time Ironman and three-time 70.3 World Championship finisher and ultra endurance trail runner, Jennifer enthusiastically shares her passion, knowledge, and experience with her athletes as a USAT Certified Coach. She coaches athletes at all levels including qualifiers to Kona and 70.3 Worlds, Ultra triathlons & trail runs, Swimruns, Everestings, Centuries, and Marathon Swims. For many years she has earned the distinctions of Ironman AWA Athlete, USAT All-American, USAT Regional AG Champion. She is a dedicated mom to three children, two Yorkies, and holds a Masters Degree in International Relations with a Peace & Justice concentration. Her joy is found in trail running, reading, baking bread, fly fishing, scuba diving, paddle boarding, and alpine skiing. Connect with Dr. Jess Email comfortjennifer@gmail.com Website https://linktr.ee/JenniferComfortCoaching Instagram @jennifercomfortcoaching Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

In this episode, I recap my recent Jersey City Half Marathon race on September 28th. This race will forever have a special place in my heart for so many reasons, and I am so excited to share with you all exactly why! Stay tuned for the end if you are interested to know what my next race will be… it’s a big scary goal!!…

I Pr’d my half marathon by 13 minutes. One reason I truly think I was able to do this was because of how mentally prepped I was to endure the 13.1 miles at my half marathon pace. I can’t stress the mental importance enough, so in this episode I have physical therapist Dr. Jessica Wulke here to discuss the importance of neurocognitive training for runners. Episode Outline 00:00 Introduction: Is Running a Learned Skill or an Innate Ability? 06:39 Challenging Yourself and the Benefits of Running 11:19 The Developmental Sequence of Movement and Coordination in Running 25:37 Long-Term Athletic Development: Play, Practice, and Training 30:04 Refining Running Skills: Beyond Running Form 31:59 Positive self-talk and starting the process 34:03 Starting with biomechanics and key performance indicators 37:24 Importance of warm-up drills and assessments 48:07 The role of coaching and individualized approaches 57:10 Run your own race: Focus on your journey About Dr. Jessica Jessica Wulke is a dual board-certified specialist in orthopedics and sports physical therapy, based in Dallas, Texas. She earned her Doctorate in Physical Therapy from the University of Iowa and has dedicated her career to sports rehabilitation, with extensive experience in treating professional athletes. Currently, Jessica serves as an Implementation Manager for the healthcare technology company, Academy Medtech Ventures, and also owns a concierge physical therapy company for professional athletes. Prior to this, Jessica spent 11 years at Baylor Scott & White Institute for Rehabilitation, excelling in various roles, including clinic manager, sports residency mentor, and sports physical therapist. Her innovative approach to care includes developing return-to-sport protocols for lower extremity injuries, collaborating closely with sports performance teams throughout the athlete’s rehabilitation journey, and conducting advanced video analysis for running evaluations. Jessica’s expertise extends beyond clinical practice into education and professional development. A passionate advocate for women in sports, she frequently addresses the unique challenges and opportunities they face, inspiring future generations to pursue their goals in the sports industry. She is actively involved in advancing the field through participation in professional groups and conferences, presenting on topics such as running gait analysis and hamstring injuries. She was also a platform speaker at the APTA’s Combined Sections Meeting, where she discussed treating first responders post-COVID. Jessica's holistic approach to patient care, combined with her leadership in program development, highlights her as a distinguished figure in physical therapy, committed to enhancing both patient outcomes and the professional growth of her peers. Connect with Dr. Jess Email wulkej@gmail.com Website https://www.linkedin.com/in/jessica-wulke/ Instagram @sportspt_jess Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

As a physical therapist, I often find that there is a debate when it comes to running… That is, is running a learned skill or is it something that we innately pick up and do well right away? So, in this episode I have Dr. TJ Martino here to discuss just that. And, if it is a skill, how can runners improve and refine that skill to become a better runner. Episode Outline 00:00 Introduction: Is Running a Learned Skill or an Innate Ability? 06:39 Challenging Yourself and the Benefits of Running 11:19 The Developmental Sequence of Movement and Coordination in Running 25:37 Long-Term Athletic Development: Play, Practice, and Training 30:04 Refining Running Skills: Beyond Running Form 31:59 Positive self-talk and starting the process 34:03 Starting with biomechanics and key performance indicators 37:24 Importance of warm-up drills and assessments 48:07 The role of coaching and individualized approaches 57:10 Run your own race: Focus on your journey About Dr. TJ Martino, PT, DPT, CSCS Dr. Martino is a licensed physical therapist, sports performance coach, and owner of EVO Health + Performance in Freehold, New Jersey. A New Jersey native, Dr. Martino received his bachelor’s degree from Monmouth University and a Doctorate in Physical Therapy from Seton Hall University. He has certifications through the National Strength and Conditioning Association (NSCA), Functional Movement Systems (FMS), USA Track and Field, USA Weightlifting, and the International Youth Conditioning Association (IYCA). He was previously an adjunct professor at Kean University where he taught in both the Bachelors and Masters of Exercise Science program. With over 15 years of experience in the fitness industry, he has had the opportunity to work in various settings with active adults, high school, collegiate, Olympic- and professional-level athletes; and, acting as the team physical therapist in professional soccer with NJ Sky Blue FC (2017-2019). He often draws from his experience as a fitness professional, promoting a healthy lifestyle and encouraging patients to have an active role in their treatment to ensure long-lasting results. Throughout the rehab process, he applies principles of the Postural Restoration Institute, Functional Movement Systems, and general principles of sports performance to uncover the underlying cause of pain, movement dysfunction, or impaired performance. He systematically addresses these issues by restoring variability, building capacity and safely progressing patients from ‘injured to indestructible.’ In his free time, TJ enjoys an active lifestyle of strength training, running (all the miles), hiking, and spending time outdoors with his family. Connect with Dr. Mani Email tj@evohealthperformance.com Website https://www.evohealthperformance.com/ Instagram @dr.tjmartino @evo.health.performance Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

On this episode, Dr. Mani Alavi and I discuss mismatched disease and its impact on human health. We also explore the concept of mismatched disease and its relationship to the modern environment. Dr. Mani talks about the impact processed foods have on our health, the reasons behind the higher rates of chronic illnesses in America, and the role of physical activity in preventing mismatched disease. The conversation also provides insights for runners, emphasizing the importance of varied movement patterns, nutrition, and stress management. Episode Outline 00:00 Introduction and Background of Dr. Mani Alavi 11:02 Definition and Origin of Mismatched Disease 18:00 The Impact of Agriculture and the Standard American Diet 25:48 The Evolution of Human Health and the Modern Environment 29:44 Introduction to Mismatched Disease 30:11 The Impact of Processed Foods 31:27 The Western Diet and Chronic Illnesses 40:41 Optimizing Training and Performance for Runners 46:16 Incorporating Evolutionary Principles into Lifestyle Choices 57:32 Finding Joy and Fun in Physical Activity About Dr. Mani Dr. Mani Alavi is an emergency medicine physician, former attorney, and an avid runner. He has completed several world major marathons, with a particular fondness for the Boston Marathon, which holds a special place in his heart. Dr. Alavi specializes in heat science and mismatch disease, focusing on heat acclimation and training, and also topics related to mismatch disease, exploring how modern environments impact our health. Outside of medicine and running, he hosts the Adaptation by Fire podcast, where he discusses health, fitness, and optimizing performance in extreme conditions. Additionally, Dr. Alavi writes on these subjects. In his leisure time, he enjoys spending time with his family, coaching his children's soccer teams, traveling, and enjoying the outdoors. Connect with Dr. Mani Email doctor.apma@gmail.com Instagram fit.erdoc Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

On this episode, physical therapist, Dr. Shaun Astorga and I discuss his story overcoming from a life altering brain and neck injury and how he was able to overcome the struggles of completing daily tasks to eventually running half marathons post injury. Episode Outline 00:00 Introduction and Background 02:15 Getting Into Running and Injury 05:21 Upcoming Half Marathon and Training 06:22 Unpacking the Injury and Symptoms 12:12 Seeking Help and Advocating for Yourself 17:11 Rehabilitation and Recovery Process 20:19 The Importance of Mindset and Support 24:16 Overcoming Challenges and Staying Motivated 26:32 Finding Hope and Motivation 38:02 Addressing the Mental Aspect of Recovery 48:02 Believing in Yourself and Seeking the Right Help About Shaun Dr. Shaun Astorga is a physical therapist who specializes in helping runners and an active population stay doing what they love while overcoming injuries and pain. Shaun founded his physical therapy practice AMP Performance Rehab in Chester, NJ, which he co-owns with his friend Dr. Monica Moore, after recognizing that the medical system does not have many solutions available for people who are physically active and enjoy pushing themselves. After suffering a life-changing neck and brain injury in 2017, Shaun spent the better part of 6 years trying to find a solution to get him back to running. Everything he learned during this time has gone into AMP's unique model of physical therapy and his clinical mentorship program called AMP Blueprint, where he teaches this model of physical therapy to other practitioners. Connect with Shaun Email shaun@ampperformancerehab.com Instagram @amp_performance_rehab_ @dr.shaun.astorga Website https://www.ampperformancerehab.com Stay tuned for more upcoming retreats, membership opportunity, nutrition courses, & more! Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

On this episode, nutrition coach, Mike Schmidt and I discuss using holistic health and nutrition to learn how to be more in tune with your body and become the CEO of your body. Mike discusses how his diet changed cleared up his hormonal acne and the importance of listening to your body. Episode Outline 00:00 Introduction and Background 01:23 Discovering the Power of Nutrition 03:19 The Impact of Gluten and Dairy on Skin Health 08:29 The Benefits of Cold-Pressed Juices 11:21 Nutrition and Eyesight 23:38 Being the CEO of Your Own Body 30:09 The Power of Mindset and Awareness 31:25 Eating Real Food and Recognizing the Industrialization of the Food System 32:53 Food as a Form of Self-Respect 33:22 Eliminating Processed Foods and Crowding Out Unhealthy Options 39:26 Protein and Carbohydrate Alternatives 50:20 The Importance of a Strong Mindset and Community Support About Mike Mike Schmidt; Founder, Owner, & Head Nutrition Health Coach of SuperfoodSuperHUMAN. Mike grew up as an athlete in the suburbs of Boston, Massachusetts. He moved to San Diego in August of 2019 in search of his highest possible expression & happiness. After deep reflection & meditation during the pandemic, Mike decided to go all in on nutrition. He earned both his Nutrition & Hormone Health certifications through IIN in May of 2020 and within 3 weeks of enrolling in the school...his 7 years of chronic acne & hemorrhoids completely vanished. Through this awakening, he felt compelled to help others transform, so he launched SuperfoodSuperHUMAN LLC in January of 2021 to help HUMANS discover who they truly are and what they ACTUALLY want through an unrestrictive, long-term healthy lifestyle while having fun, being happy, and feeling GOOD. Follow Mike's evolving journey for more education & inspiration on Instagram, @superfoodsuperhuman Connect with Mike Email mike@superfoodsuperhuman.com Instagram @superfoodsuperhuman Website https://www.superfoodsuperhuman.com/ Stay tuned for more upcoming retreats, membership opportunity, nutrition courses, & more! Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

We are entering August, and August means all those runners who are running a marathon this year will slowly be entering heavy mileage. One common challenge that a lot of my runners face is how to manage their strength training while still running sometimes up to 4-5 days per week. Many runners also have a a belief that strength training will inhibit their running gains due to muscle fatigue. So in this episode I have Danai here to debunk myths about strength training in marathon prep and how to manage your strength training vs running schedule during marathon season. Episode Outline 00:00 Introduction 06:02 Managing Strength Training and Running for Beginners 17:06 Focusing on Strength and Power During Marathon Season 23:50 Targeting Weaknesses in the Off-Season 27:23 Determining the Frequency and Duration of Strength Training 31:14 Finding the Right Balance: Incorporating Strength Training into Marathon Training 36:11 Listening to Your Body: Adjusting Training Based on How You Feel 45:36 Enjoyment and Realistic Expectations: Keys to Starting Running 50:30 Prioritizing Recovery: Avoiding Overtraining and Pushing Through Fatigue 56:04 Making Running Sustainable and Enjoyable: The Ultimate Goal About Coach Danai Danai is a dedicated Strength Conditioning and online run coach with a deep passion for both strength training and endurance sports. As a lifelong athlete, Danai's journey began with competitive swimming, where he spent over 15 years competing at the national level. His athletic pursuits have since expanded to include marathons and Ironman triathlons, reflecting his love for pushing boundaries and embracing new challenges. His extensive experience both in the pool and on the racecourse gives him a unique insight into the needs of athletes. Danai is committed to supporting and motivating others on their fitness journeys, making him a valuable resource for anyone looking to enhance their athletic abilities. Follow along on Instagram, @danai.sc Connect with Danai Email coachdanai.sc@gmail.com Instagram @danai.sc Website danaisisouphanhcoaching.com Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

If you know me, you know how much I can’t stop talking about how important it is for women to feel safe when they run. I’ve posted several times and even made a podcast about what women can do to ensure their safety. Recently, I discovered the best app to not only keep woman feeling safe, but even a great way to meet other people and learn about new running spots safely, and that is the running mate app. So, in this episode I have owner and CEO of running mate, Dena Lewis here to discuss her running story and why she created running mate. Episode Outline 00:00 Introduction to Running Mate and the Importance of Safety 07:59 The Inspiration Behind Running Mate 12:44 Addressing Victim-Blaming and Women's Safety 19:23 Background Checks and Safety Measures 24:03 Expanding the Use of Running Mate Beyond Safety 26:13 Running Mate: Connecting Runners and Coaches 27:36 Building a Community of Safety 31:30 The Importance of Building a Running Community 36:50 Expanding to New Markets 41:10 Customizing Your Running Experience 45:22 Tailoring Marketing Strategies to Different Cities 48:59 The Mission and Future of Running Mate About Dena Dena Lewis is the passionate force behind Running Mate, an innovative app revolutionizing runner safety. After enduring two assaults while running, she embarked on a mission to create a safer environment for all runners. Through Running Mate, Dena offers a reliable platform where runners and mates undergo thorough background checks, ensuring peace of mind for all involved. Think of Running Mate as the Uber for runners, providing a ground breaking solution to enjoy runs without fear. Dena’s journey is fueled by her profound passion for running and unwavering dedication to her family. As a mother and a long-time advocate for female runner safety, her goal with Running Mate is to raise awareness of this crucial issue and to keep runners safe Connect with Dena Email Contact@runmate.org Instagram @getrunningmate Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

We are approaching the end of July and many runners at this point have their races set on the calendar. I personally, will be running the Newport Jersey City Half Marathon this September, along with a good chunk of my RunwithKat clients. And as I have been programming, I couldn’t stop thinking about how many runners during half marathon/marathon season pick together random workouts as they build their programming with no true intent or purpose behind their workout selection. So, in this episode, I brought back the extremely knowledgeable Dr. Abu Guerges to discuss speed workouts for the Half Marathon Distance in Intermediate Runners Episode Outline 00:00 Introduction and the Importance of Intention in Speed Workouts 05:19 Defining Intermediate Runners and Performing a Needs Analysis 10:34 Training Principles: Specificity, Volume, Intensity, and Progressive Overload 17:08 The Importance of Coaching and Individual Differences 21:44 Consistency and the Role of Strength Training 27:10 Balancing Total Training Time and Personal Life 30:23 Maintaining Consistency and Avoiding Swings in Training 33:13 Key Takeaways and Final Thoughts 33:30 Introduction to Speed Work and Selection of Workouts 44:21 Incorporating Tempos into Long Runs 51:20 Half Marathon Pace in Long Runs 55:04 Refining Feel and Modulating Pacing 58:01 Consistency and Context in Training About Dr. Abu Dr. Abanoub Guerges "Abu" is a Chiropractor and coach who specializes in helping runners in chronic pain and beginners find the fun in fitness, so they can live a healthy and sustainable lifestyle. Abu is passionate about authenticity and empowering everyone he works with. He does this through individualized program design and client education. Whether you are a high level runner limited by a nagging injury or someone who's never identified as an athlete, Abu tailors his approach to fit your needs. Follow him on instagram to learn how to make consistent progress while managing injuries! @abu_guerges Connect with Dr. Abu Email Guergescoaching@gmail.com Instagram @abu_guerges Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

As a PT, one thing I absolutely love my clients integrate in their schedule is Yoga. And often times, I find that my clients see how much it benefits their running. But, I also know other runners will overlook the benefits of Yoga, and have trouble finding where to fit another activity in to their weekly schedule, or they just don’t know where to start. So today, I have Dominique Bonura here to discuss why runners should doing Yoga, how it can benefit your running, and how to ease into Yoga as a runner. 00:00 Introduction: Why Runners Should Do Yoga 06:00 Dominique's Journey with Yoga 14:28 The Physical and Mental Benefits of Yoga for Runners 22:30 The Relationship Between Yoga and Meditation 26:15 The Mental Aspect of Running and the Role of Meditation 30:30 The Power of Yoga and Meditation in Daily Life 31:50 The Benefits of Yoga and Meditation for Athletes 34:13 Debunking Myths About Yoga and Meditation 45:46 Incorporating Yoga into a Busy Schedule 53:19 Exploring Different Forms of Meditation 57:08 The Power of Being Present 01:00:17 Meditation for Mental Relaxation and Physical Recovery About Dominique Dominique is a seasoned yoga instructor and flexibility mobility specialist with a passion for integrating mind and body wellness into athletic training. Holding certifications in 200-hour yoga and levels 1-3 Yin Yoga, Dominique is the Yoga/Recovery instructor for NJ’s highest ranking girls soccer program at DePaul Catholic. She specializes in tailoring yoga and meditation practices to enhance the performance and recovery of athletes. With a rich background as a high-level soccer player and extensive experience in Pilates, breathwork, and meditation, she deeply understands the specific needs of runners. Through her work, she aims to help athletes improve flexibility, balance, and mental clarity, ensuring they can run stronger, recover faster, and maintain peak performance both on and off the track. Follow her on social, have a listen to curated meditation playlists, and open your mind and body to a new way of recovery! Connect with Dominique Email DominiqueByoga@gmail.com Instagram @itsdominiquemarieb Other resources Yoga: https://dominiquemarieyoga.carrd.co/ Meditation Playlists: https://open.spotify.com/user/dbonura03?si=UPfL0KwuQhqHJuB4IdS3LA Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

In this episode, I discuss the 5 reasons I think that I had an exponential increase in fitness and PR’s this year. This includes variables such as training tips, social influence, and mindset shifts. Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…

As host of the RunwithKat Show, there is nothing more I love than empowering runners to run the healthiest and fastest. But, there is so much more to running than just racing and PR’s. Running teaches us how to be more resilient, overcome adversity, and inspires us to be our very best everyday, and in some ways, running saves us more than we know. So, in this episode I have runner and coach Kallup Mccoy here to talk about how running helped him overcome his battle with addiction and the power of mindset. 00:00 Introduction and Background 03:10 Running as a Connection to Identity 09:22 Overcoming Addiction and Finding Purpose 12:16 The Power of Mindset in Running 29:19 Building Resilience and Overcoming Challenges 00:02 Introduction and Background 10:19 Overcoming Addiction and Finding Purpose Through Running 28:51 The Power of Community in Pushing Us to Reach Our Potential 34:01 Starting Slow and Setting Challenging Goals in Running 42:34 Kallup McCoy II's Documentary: 'A Runner's High' 52:33 Closing Remarks and Future Plans About Coach Kallup Kallup McCoy II, who once battled a 15-year meth and opioid addiction, is the visionary founder of RezHOPE and the proud owner of Lionsden Fitness and Running LLC. With a passion for fitness and a heart for inspiring others, Kallup is an ACE certified personal trainer and a run coach. His journey is a testament to the transformative power of faith and fitness, which have been instrumental in his own life and recovery. Kallup's impressive running achievements include running a remarkable 2:40 at the Boston Marathon, conquering a half Ironman, completing numerous ultramarathons, including a hundred miler, and running 800 miles in his early recovery, retracing the Trail of Tears from Cherokee, NC to Tahlequah, OK to raise money for the organization and awareness about stigma and recovery. His remarkable story has been featured in Men’s Health magazine and various podcasts, showcasing his resilience and determination. Believing in the profound impact of storytelling, Kallup is dedicated to using his experiences to inspire and uplift others. He firmly believes that our trials can be transformed into triumphs and that our pain can be a source of purpose. Kallup's mission is to serve his community and shine as a beacon of hope for all those he encounters. Additional info Kallup McCoy II is a proud member of the Eastern Band of Cherokee Indians, a certified personal trainer, and a dedicated run coach. As the owner of Lions Den Fitness and Running, he has made it his mission to inspire and guide others on their fitness journeys. Kallup's passion for running has taken him to incredible heights, including participating in the prestigious Boston Marathon both last year and in the upcoming year. His determination and perseverance have been recognized by Men's Health, where he was featured in an article that shared his inspiring story of overcoming addiction and embracing a path of recovery Kallup's dedication to health, healing, and personal growth is evident in everything he does. Through his work as a personal trainer, his accomplishments as a runner, and his commitment to sharing his story, he continues to inspire and uplift those around him. Connect with Coach Kallup Website Liondenrunningandfitness.com Instagram @_recoverylion86…

In this episode, coach Nick Klaasava discusses the importance of detaching from numbers and other ways to measure improvement in running. He emphasizes the need to find joy in running and to avoid burnout by maintaining balance. We also explore the role of effort-based training and the pitfalls of fixating solely on personal records (PRs). And most important, we discuss measuring success in running through factors such as resilience, consistency, and personal growth. Episode Outline 00:00 Introduction: The Importance of Detaching from Numbers 06:13 Finding Joy in Running and Maintaining Balance 09:30 Effort-Based Training: Measuring Improvement 12:55 Redefining Success: Beyond Personal Records 23:30 Being Proud of Your Achievements and Progress 28:14 The Importance of Celebrating Accomplishments 31:30 The Role of a Coach in Creating a Supportive Environment 38:53 Avoiding the Pitfalls of Comparison 44:25 The Significance of Individualized Training 52:02 Workouts: Gaining Fitness vs. Proving It About Coach Nick Nick Klastava is a software engineer, certified running coach (RRCA, USATF), and podcast host (Between Two Coaches). Nick wants to continue to bring running and fitness to everyone in a sustainable way that cuts out so much of the BS that is not needed for your fitness journey. Nick believes in supporting the entire person as a coach and help athletes chase their goals in fitness and in life in balance. Nick loves to share on his IG about his personal journey, how he disconnected from the numbers and found success, and how as he got older and had kids he became a faster runner than he ever was. Follow along with Nick on Instagram at @nklastava or listen to his podcast called Between Two Coaches with his Co-Host Amanda Katz on Spotify or Apple. Connect with Coach Nick Instagram @nklastava Connect with Dr. Kat Instagram- @Runwithkat_dpt Tik-tok- @Runwithkat_dpt Facebook Group- RunwithKat Show Website- RunwithKat.net…