RunwithKat Show

Making my BQ Marathon Program with Kallup McCoy

04 Nov 2024

Contributed by Lukas

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 Ap...

Beginners Guide To Half and Full Iron Man’s with Jennifer Comfort

28 Oct 2024

Contributed by Lukas

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 ...

Jersey City Half Marathon Recap & Next Race Announcement

21 Oct 2024

Contributed by Lukas

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 ma...

Neurocognitive Training in Runners, Using Our Brain As Our Superpower

14 Oct 2024

Contributed by Lukas

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 m...

Running is A Skill

23 Sep 2024

Contributed by Lukas

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 w...

Mismatch Disease with ER Physician Dr. Mani Alavi

16 Sep 2024

Contributed by Lukas

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...

Finish Line Features | Overcoming a Traumatic Brain Injury with Shaun Astorga

02 Sep 2024

Contributed by Lukas

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 ab...

Finish Line Features: Be The CEO Of Your Own Body | Mike Schmidt

19 Aug 2024

Contributed by Lukas

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 be...

Strength Training During Marathon Training

12 Aug 2024

Contributed by Lukas

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 chal...

Running Mate | The Best New App For Women Safety

05 Aug 2024

Contributed by Lukas

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 a...

Building Speed For Intermediate Half Marathoners

29 Jul 2024

Contributed by Lukas

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 Jers...

Yoga For Runners

22 Jul 2024

Contributed by Lukas

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 ...

5 Reasons I Got Faster

08 Jul 2024

Contributed by Lukas

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 t...

Running Saved Him From Addiction | Kallup McCoy

01 Jul 2024

Contributed by Lukas

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 ...

Detaching From The Numbers | Becoming A Happier Runner

24 Jun 2024

Contributed by Lukas

In this episode, coach Nick Klaasava discusses the importance of detaching from numbers and other ways to measure improvement in running. He emphasize...

Hyrox NYC Recap | Tips I Learned

17 Jun 2024

Contributed by Lukas

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 exerc...

Heat Acclimation with Dr. Abu Guerges

10 Jun 2024

Contributed by Lukas

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 ...

The #1 Runner “Must Have” This Summer | Hydra-Patch

03 Jun 2024

Contributed by Lukas

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 summe...

What I’ve Been Up To | Racing, Miss NJ, and More!

27 May 2024

Contributed by Lukas

This episode is all about what I’ve been up to lately! After requests from many people asking if I can talk more about my personal life, I decided t...

Jersey City Marathon Recap | Matt Zelaya’s Going To Boston!

20 May 2024

Contributed by Lukas

On today’s  episode, I will be going over a coaching call with athlete, client, and friend, Matt Zelaya as we discuss his new PR that will hopefull...

The Secret To Healthy Feet with Dr. Emily Splichal

13 May 2024

Contributed by Lukas

Our feet are the foundation of our entire body. And as someone who experienced a foot injury for an entire year, I can say first hand how debilitating...

I Convinced Miss NJ To Run a Half Marathon!

06 May 2024

Contributed by Lukas

As many of you may or may not know, I am competing for Miss NJ USA this June! While connecting at an event with other contestants, I met Derby Chukwud...

Cold Plunging | Is It Worth The Hype?

29 Apr 2024

Contributed by Lukas

Cold Plunging seems to be the new craze on social media nowadays. Everyone is doing it because there is said to have a lot of benefits such as improvi...

Benefits of A Warm Up For Runners

22 Apr 2024

Contributed by Lukas

As a run coach, one of the most common questions I get from new runners is if its really necessary to do a warm up before their run, and if so, what i...

Running and Women’s Safety

15 Apr 2024

Contributed by Lukas

On February 22nd, 22 year old Laken Hope Riley was found dead at the University of Georgia campus after going out on a run. While I like to keep topic...

How To Return To Running After An Injury

08 Apr 2024

Contributed by Lukas

Being injured as a runner is not fun. And the number one question every runner wants to know is if they can continue running or when they are allowed ...

Be Prepared For Boston Marathon | Logistics, Nutrition Tips and more!

01 Apr 2024

Contributed by Lukas

The Boston Marathon is one of the most iconic world major marathons that many people dream of running. Marathon Monday is quickly approaching, and for...

Jersey City Half & Marathon: In’s & Outs Of The Course

25 Mar 2024

Contributed by Lukas

The Jersey City Half Marathon and Marathon is a new race in the North Jersey area that so many people are doing this year! With it only being the seco...

Hyrox Training For Beginners

18 Mar 2024

Contributed by Lukas

Have you ever heard of a running and strength competition called Hyrox? I have been seeing more runners who love to strength train start to use their ...

Running Your First Ultra Marathon: Basics 101

11 Mar 2024

Contributed by Lukas

In this episode, Coach Nick Golimbowski discusses how to prepare for your first ultra marathon. He emphasizes the importance of understanding the diff...

PR Your 5K: How To Make Your Perfect 5k Program

04 Mar 2024

Contributed by Lukas

A major mistake I see many runners constantly making is chasing after a half marathon or marathon time by only running half marathons or marathons. An...

Running with a Hip Labral Tear

26 Feb 2024

Contributed by Lukas

Hip Labral Tears are just one of the common hip injuries that can affect your running. But, is it safe to keep running with a hip labral tear? Can you...

Busting Myths and Breaking Down Perfect Running Form

19 Feb 2024

Contributed by Lukas

Breaking down running form can be quite overwhelming and often times misleading on social media. In this episode, Dr. JP Gloria is a physical therapis...

Master The Marathon: The Ultimate Training Guide For Women with Author Ali Nolan

12 Feb 2024

Contributed by Lukas

Training for a marathon is a lot of work, and at times, can be overwhelming when trying to find all the right resources to use to be prepared. Luckily...

Pose Method: Improve Your Running Form

05 Feb 2024

Contributed by Lukas

The pose method is  one of the most common ways to promote efficient running form in runners. In this episode, Pose Method Specialist, Coach Dex Moor...

Kiawah Island Marathon Race Recap with Kaleb Hyland

29 Jan 2024

Contributed by Lukas

 In this episode, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My client, Kaleb Hyland and I will break down his pe...

Strength Training For Runners 101

22 Jan 2024

Contributed by Lukas

As runners, we all know we need to strength train, but most runners doesn’t really know what that entails. Dr. Gabby Go discusses the importance of ...

Women and Running: Use Your Hormones as Your Superpower

15 Jan 2024

Contributed by Lukas

Not all runners are created equal, therefore, not all run programs should be the same. And, I feel like MOST people know this, but, one thing I can’...

Mindset in Runners: Improving Performance Through Imagery, Visualization, and Self Talk

08 Jan 2024

Contributed by Lukas

Your mindset will dictate not only your running, but your ability to overcome any adversity in life. One of my favorite reasons I love running is beca...

Finish Line Features | Dominic Fusco: The 24 Year Old Cardiac Arrest Survivor

01 Jan 2024

Contributed by Lukas

On today’s Finish Line Features episode, athlete, Dominic Fusco will motivate and inspire you by discussing his experience with suffering a cardiac ...

Top 10 Gifts For Runners This Holiday Season

18 Dec 2023

Contributed by Lukas

You asked for it, and I delivered! In this episode, I am responding to your Instagram Poll with the Top 10 perfect gifts to get a runner. Tune in to t...

Philly Marathon Recap with Derek Morgen

11 Dec 2023

Contributed by Lukas

We’re doing things a little differently today. In this episode, I am sharing with you all what my 1:1 coaching calls sounds like after a race. My cl...

Disordered Eating In Runners

04 Dec 2023

Contributed by Lukas

As a Physical Therapist and online run coach, I have encountered WAY too many runners who have experience disordered eating and don’t even know it! ...

Running With A Chronic Illness

27 Nov 2023

Contributed by Lukas

Running with a chronic illness is not easy and DEFINITELY NOT talked about enough. Some of you may not even know, but, actually run with a mild chroni...

Finish Line Features: Running Helped Her Through Her Toughest Days | Carrie Berk

20 Nov 2023

Contributed by Lukas

On today’s Finish Line Features episode, athlete, Carrie Berk will motivate and inspire you by discussing her running journey. Carrie will discuss…...

Why He Created The First Zero Drop Shoe | Golden Harper

13 Nov 2023

Contributed by Lukas

In this episode, Golden Harper, creator of the Altra Running Shoe will be discussing several topics that will make you a faster, healthier, and happie...

How To Build Your Perfect Marathon Program

06 Nov 2023

Contributed by Lukas

More runners are attempting to tackle the marathon distance each year. Whether it’s a runners first marathon or 10th, one thing all runners have in ...

Q&A: How I started running, my favorite running gear, and more!

30 Oct 2023

Contributed by Lukas

In this episode, we’re doing things a little differently as I recorded my first solo episode. This episode consists of me answering your questions t...

Speed Workouts: Everything Runners Need To Know

23 Oct 2023

Contributed by Lukas

One of the many reasons runners love running is to be competitive with themselves. We want to be better than yesterday’s version of ourself. And one...

Mental Challenges Runners Face Recovering From an Injury

16 Oct 2023

Contributed by Lukas

On most occasions, coming back from an injury takes time. And not enough people talk about the mental struggles that Runners have to face when coming ...

Finish Line Features: BQ’ing His 2nd Marathon | Matt Zelaya

09 Oct 2023

Contributed by Lukas

On today’s Finish Line Features episode, athlete and client, Matt Zelaya will motivate and inspire you by discussing his running journey. Matt will ...

Running With An Injury: Is It Safe?

02 Oct 2023

Contributed by Lukas

“So can I still run?” An injured runners’ favorite question. Runners want to keep running. And, in a situation of a runner with a race on the ca...

Running Barefoot and Optimizing Your Foot Health

25 Sep 2023

Contributed by Lukas

Have you ever ran at a race and saw someone completely barefoot and thought “there’s no way that can be good for your body?” Although it is not ...

Is Running a Marathon Bad For You?

18 Sep 2023

Contributed by Lukas

If you’re a runner, theres a good chance you have been told from someone that running is bad for you. Now add 26 miles to the conversation, and this...

Relative Energy Deficiency in Sport (RED-S) in Runners

11 Sep 2023

Contributed by Lukas

RED-S in runners is a syndrome not a lot of runners know about, however, is unfortunately more common than people realize. Not only can RED-S decrease...

How To Know When You’re Ready To Run A Marathon

04 Sep 2023

Contributed by Lukas

As more and more people are challenging themselves to run 26.2 recently, I often times find that some runners don’t fully understand what they’re ...

Managing IT Band Syndrome In Runners

28 Aug 2023

Contributed by Lukas

IT Band Syndrome (ITBS) is a common overuse running related injury that when dealing with it can be debilitating for runners. ITBS is also one of the ...

Finish Line Features: The Planted Runner Claire Bartholic

21 Aug 2023

Contributed by Lukas

On today’s Finish Line Features episode, Coach Claire Bartholic discusses her journey as a runner as well as her 3 main passions within running: pla...

Low Back Pain and Pelvic Floor Dysfunction In Runners

14 Aug 2023

Contributed by Lukas

Low back pain is one of the most common things that any person can experience throughout their lifetime. What makes it so complicated is the many caus...

Top Mistakes Runners Make That Lead To Injury

07 Aug 2023

Contributed by Lukas

The running joke is as runners, we are bound to get injured. And while there is an unfortunate amount of runners getting injured each year, one of the...

Finish Line Features: Find Your Why

31 Jul 2023

Contributed by Lukas

Being connected to your “why” is going to be the central way to stay consistent and enjoy the process. As runners, we are type A, competitive, and...

Nutrition During Running for Half Marathoners & Marathoners

24 Jul 2023

Contributed by Lukas

Nutrition is one of the major, vital pieces to running that can be overlooked, but can also heavily dictate running performance. And this becomes even...

Breaking Out Of The Injury Funk

17 Jul 2023

Contributed by Lukas

Returning from an injury is not easy, and often times, it is known that there is a tremendous amount of physical work you may have to take coming back...

Runners Round Table X RunwithKat Show Crossover: How To Return To Running From Injury

10 Jul 2023

Contributed by Lukas

In this episode, were doing things a little differently because I was the guest! Run coach, Stephanie Diaz invited me to be on her podcast, Runners Ro...

Stress Fractures in Runners

03 Jul 2023

Contributed by Lukas

If you know anything about stress fractures, you know it is a runner’s biggest fear to have. Solely for the reason of putting runners out of commiss...

Overcoming Tendinitis

26 Jun 2023

Contributed by Lukas

Tendinitis.. whether that be patellar, achilles,  posterior tibialis.. tendinitis in runners is known as the most common “overuse” injury. But, d...

Finish Line Features | The Ultimate Marathon: Beating Cancer

19 Jun 2023

Contributed by Lukas

When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it ...

Why a Run Analysis Can Bring You To the Next Level w/ Doug Adams

12 Jun 2023

Contributed by Lukas

Gait or Running Analyses are becoming a popular buzzword in the running community. And as the hype about them increase, the more YOU should know about...

Finish Line Features: Running In The Dark | Joe Rinaldi

05 Jun 2023

Contributed by Lukas

When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it ...

Finish Line Features: Consistency Breeds Success | Matt Karl

29 May 2023

Contributed by Lukas

When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it ...

Breaking Down Boundaries with Run Coaches and Clients

22 May 2023

Contributed by Lukas

If you’re looking for a run coach, communication is key. And while at first, it may be difficult to understand what the boundaries are within the re...

Blood Flow Restriction Training for Runners with Scott Greenberg

15 May 2023

Contributed by Lukas

Blood Flow Restriction Training (BFR) is becoming such a common way to improve strength in the rehab and sports performance world, but is also often u...

How To Zone Train

08 May 2023

Contributed by Lukas

Do you dictate how fast or slow you run depending on your heart rate? Many people are starting to understand that in order to get faster you actually ...

Finish Line Features: The Story of The Man Who Walked Across America | James Leitner

01 May 2023

Contributed by Lukas

When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it ...

Case Review: The Mystery of The Misdiagnosis

24 Apr 2023

Contributed by Lukas

As a physical therapist, I often similar patterns of common related running injuries… achilles tendinitis, IT Band syndrome, and runners knee to nam...

Finish Line Features: Running 100 Miles Is No Easy Feat | Kieran Williams

17 Apr 2023

Contributed by Lukas

When I started this podcast, I wanted to create a place where runners can go to learn the information to run healthy and strong, but I also wanted it ...

Everything A Sports Dietician Wants Runners To Know When Eating and Running

10 Apr 2023

Contributed by Lukas

Fueling is one of the most underestimated and underutilized factor that can improve your running performance. Many runners don’t even drink water or...

Step by Step Guide To Incorporate Strength Training Into Your Running Programming

27 Mar 2023

Contributed by Lukas

As runners, we all know we need to strength training. But, there are so many limitations or misconceptions that runners may link strength training wit...

Intuitive Eating For Runners

27 Mar 2023

Contributed by Lukas

There are so many diets out there, but which one is the right one for runners? Fueling is one of the most undervalued and overlooked ways of performin...

Overtraining and Burnout: Does Distance Really Make The Heart Grow Fonder?

13 Mar 2023

Contributed by Lukas

The hustle culture is REAL. But, in a world of people pushing you to hustle harder, remember that there is a perfect balance of hard work and redlinin...

You Had A Bad Race, Now What?

27 Feb 2023

Contributed by Lukas

You have good days, and you have bad days…You have good races, and you have bad races…That’s the gamble we take as runners. But, after a bad rac...

Jumping into Plyometric Training with (@Dr.Lisa.DPT)

13 Feb 2023

Contributed by Lukas

Plyometric training… you may have heard of the term, and you may know that it is good to incorporate. But, what really is it and how do you SAFELY i...

Part 2: How to Safely Return to Running Postpartum

13 Feb 2023

Contributed by Lukas

Part 2 Series of Running and PregnancyWhether you plan to have kids in the future, are currently pregnant, have given birth, or know a runner that is ...

Running From Your Feelings

30 Jan 2023

Contributed by Lukas

Running is therapeutic, but should it be considered therapy? Runners start running for several reasons, whether that that be for mental or physical be...

Part 1: Is Running While Pregnant Safe?

30 Jan 2023

Contributed by Lukas

Running and pregnancy is one of the most controversial topics when it comes to exercising while pregnant! Many times, out of fear, pregnant moms becom...

What They Don’t Tell You About BQ’ing (Boston Qualifying) with Maddie Maher

16 Jan 2023

Contributed by Lukas

If you’re in the slightest bit competitive with yourself in your running journey, then you may probably also have a dream of Boston Qualifying. What...

Carbon Plated Shoes: New PR or Injury Trap?

16 Jan 2023

Contributed by Lukas

Carbon Plated Shoes are the new hype! If you have ever been to a road race or watched a race on TV, there is a good chance you’ve seen someone weari...

Why Runners Should Find a Physical Therapist Who is a Run Coach

03 Jan 2023

Contributed by Lukas

Finding a run coach who is also a physical therapist can benefit you in several ways! In this episode, Dr. Erin Kennedy Dalisay will cover… What is...

Everything a Runner Should Know When Transitioning To Triathlons

02 Jan 2023

Contributed by Lukas

Do you want to explore something new in the endurance world? Many runners want a new challenge, and contemplate running a triathlon to spice things up...

How to Build Speed During the Off-Season For Your Next Marathon

02 Jan 2023

Contributed by Lukas

If you’re trying to get faster for your next marathon, you MUST take advantage of the off-season, and now is the time! In this episode, Dr. Kristen ...

Running Shoe Basics: Everything a Runner Should Know When Choosing a Perfect Running Shoe

02 Jan 2023

Contributed by Lukas

Choosing the perfect running shoe can dictate your overall running experience. Whether your an experience runner or a beginner runner, this episode br...

Welcome to the RunwithKat Show!

18 Dec 2022

Contributed by Lukas