In today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.

In this episode of Running to the Castle I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?

Questions I answer in this episode;

• Can you make up that long run later in the week?

• Can you tack on the extra miles onto another run?

• What do you do about the long run when you’re on vacation?

In this episode of Running to the Castle I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners. And it’s frustrating to runners because many of the symptoms happen NOT when you’re running.

In this podcast episode I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.

Run fast to run slow. This is a concept to run most of your training runs slow so you can improve pace overall. Listen to the podcast episode for why this works and how to do it

Listen in to learn what to do so you don’t cause more pain and have to rest for 6 weeks, instead of the 2 you already rested.

Listen to the episode to learn whether you should strength train before or after you run.

Other topics I talk about include when to start new strength exercises, add more weight or resistance, strength train on long or short run days, and strength train on rest days or not.

In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with knee arthritis. Learn how to back off painful knees, how to load them properly to maximize your workout without flaring up your knee arthritis.

In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with meniscus tears.

When you’re doing strength workouts and you have meniscus tears or problems there are a few things you want to be mindful of doing:

• deep bending

• plant and twist movements

• deep bending during a flare

Squats and lunges are the most common recommended exercises for runners to strengthen their glutes. But, not everyone wants to do squats and lunges, especially if their knee really hurts with squats and lunges... for that runner I outline exactly what to do instead of those exercises and strengthen your glutes.

Apple Fitness+ are convenient and easy to access for Apple users. Are they good for runners with knee pain? I've been a physical therapist since 2012 and I receive this workout for my clients. Listen now.

In this episode I was interviewed on The Average Runner Podcast and discuss the best post-run recovery routine and how, as a physical therapist, I know what injury a runner has. Specific examples used in this episode include Knee Arthritis and Runner's Knee

Listen to this episode to find out what kind of strength exercises you should be doing for race day if you have knee problems.

In this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re strengthening your muscles because you have inner knee pain.

In this episode of Running to the Castle I’m discussing how to offload or take the pressure of your knees as a runner.

You’ll hear many people (your friends, coaches, doctors) tell you to strengthen to take the pressure off your knees. Does that really help? Listen to this episode to find out.

In this episode of Running to the Castle I’m discussing why your glutes are so important for your knees when you’re a runner with knee pain.

In this episode of Running to the Castle I’m answering the question: Are squats and lunges bad for my knees?

Some runners will say you need to do more squats and lunges because they’re painful, and others will say don’t do squats and lunges because they’re bad for your knees… so which is it? Are they bad for your knees? Listen to find out.

You know that if you have Runner’s Knee, IT Band Syndrome or Meniscus problems that one of the top recommendations is to strengthen your glutes to support your knees, and you know that squats are a solid way to strengthen your glutes.

But what about when your knees hurt so bad you can’t do squats? I gotchu

Listen to this episode to learn the group of muscles runners need that will give them

• Power

• Speed

• Strength

• Stability

• And good alignment when they run

In this episode I’m talking about what’s good pain and what’s bad pain in running and how to know when to push through.

In this episode I’m talking about picking the right shoes for your knee problem and fueling right so you don’t bonk on a training run or race day.

How to set up your training plan to maximize your workouts so you’re ready for runDisney Marathon if you have knee problems. Listen to this episode to learn how to structure your run days and rest days to be ready for the Disney Marathon