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

I just ran Hyrox NYC on June 1st. Hyrox is a running and strength based competition that consist of 8 1000 meter runs with 8 functional strength exercises sandwiched in the middle of each run. It was some of the most fun I had in a long time, but it can definitely be overwhelming to register for Hyrox without knowing what to expect. So, in this episode I discuss my Hyrox Recap and important tips that I learned from a Physical Therapist and Run Coach perspective.


Connect with Dr. Kat

• Instagram- @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net

The summer is approaching and the heat is quickly coming with it! With so many runners committing to fall half marathons and marathons this year, one worry many runners deal with is training in the heat. So, in this episode I have Abu Guerges here to discuss what heat acclimation is and tips to keep running strong this summer!

Episode Outline
00:00
Introduction to Heat Acclimation and Running in the Summer

03:10
Personal Stories and Philosophies on Longevity and Sustainability

06:27
Understanding the Impact of Heat on Running Performance

09:38
The Role of Dew Point and Humidity in Heat Acclimation

12:22
Acclimating to Heat and Humidity: Strategies and Timelines

24:52
Strategies for Heat Acclimation and Efficient Running in Hot Conditions

26:27
The Individualized Approach to Heat Acclimation in Running

29:11
Hydration and Intra-Fueling for Heat Acclimation

36:03
The Mental Aspect of Running and Overall Well-Being

40:22
Balancing Acclimation Strategies and Mental Health in Running

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 runner and run coach myself, I am so excited to share my favorite product that ever runner needs especially as the weather gets warmer this summer I’ve been telling all my runners about how they need to get their hands on an a HydraPatch. I love this product so much, and I truly believe it is going to change the game in the electrolyte world. So, on today’s episode I am so excited to have the HydraPatch Team here to discuss everything you need to know about the HydraPatch and why you need to get your hands on one this summer.

Episode Outline

• What is HydraPatch
• How was HydraPatch Created
  • The extensive testing process to ensure its safety
• Why is HydraPatch Helpful For Runners?
• What are the Sxms of Dehydration?
• Why Are Electrolytes Important and How can it help us?
• The Science Behind A Transdermal Electrolyte Patch
  • Is It More Effective Than A Pill or Powder?

USE DISCOUNT CODE: RUNWITHKAT FOR 10% OFF YOUR HYDRAPATCH ORDER OR CLICK HERE, FOR 10% OFF

About HydraPatch
The HydraPatch® provides you with a variety of electrolytes and essential nutrients that your body needs to manage proper hydration levels.

Our Founder is passionate about sports, wellness and products that make an impact on society. His initial vision stemmed from the sports drink category and wanted to create specific formulas for each athlete within their respective demands through their sport…fast forward to today…. he really wanted to innovate the consumable-based category to tackle dehydration on a different level. He wanted to solve the pain points of people around the globe when it comes to dehydration who are used to experiencing headaches, dizziness, fatigue, lack of focus, thirst, etc.

He saw this opportunity to solve this global concern with an innovative transdermal performance patch which will replenish your electrolytes and provide your body with other essential nutrients. His vision was to bypass the digestive tract process and provide a less invasive and convenient process for consumers around the world. We now are embarking upon a great mission to help people globally and truly take on the goliaths…. our team goal and mission is to provide a legacy to all so that each of us can Live Smarter®…. with the HydraPatch®.

Connect with the HydraPatch Team

• Instagram
  • @hydrapatch
• HydraPatch Website

Connect with Dr. Kat

• Instagram- @Runwithkat_dpt
• Tik-tok- @Runwithkat_dpt
• Facebook Group- RunwithKat Show
• Website- RunwithKat.net