The mornings are early and waiting around in the corral is long, to avoid muscle cramping, vice-grip like feeling in your calves warm up properly before your race.

In this episode of Running to the Castle learn what to do after your race to make it so you don’t feel so sore the next day.

If you’ve ever experienced knee pain or other running injury and you’ve thought to yourself “oh I need to strength train more”, “I need to stretch more”, or something like that… more in these cases are just more, it’s not better.

In this episode of Running to the Castle Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!

In this episode of Running to the Castle Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.

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.