Legacy Running
Legacy Running is a podcast for runners who have felt limited by injuries, surgery, or medical diagnoses. Host Dr. Sarah, a Doctor of Physical Therapy, and her guests share advice, insights, and inspiring stories about returning to running. The show aims to help listeners regain their passion for running and create their own legacy. Dr. Sarah also connects with listeners on Instagram as @Dr.Sarah_TheHipDoc.
Episodes
How She Returned to Marathon Training After a Hip Labral Tear
After a hip labral tear brought her running to a halt, today's guest shares what it actually took to get back—not just to running, but to confidently training for a marathon again. In this episode, we talk about her journey from months of hip pain and a labral tear diagnosis, through physical therapy, and into the often-overlooked phase of rebuilding after PT. She shares the biggest lessons she le
The Mental Load of Hip Recovery: 5 Ways to Make It Less Overwhelming
If you’ve been told your glutes aren’t firing, you’re quad dominant, or you just need to squeeze your glutes more, this episode is for you. I’m breaking down five strategies I use to help runners improve how their hips and glutes work without constantly clenching, squeezing, or relying on the same banded exercises. We’ll talk about using external cues, adding rotation to unlock deeper hip stabiliz
Beyond “Your Glutes Aren’t Firing”: 5 Strategies for Runners
If you’ve been told your glutes aren’t firing, you’re quad dominant, or you just need to squeeze your glutes more, this episode is for you. I’m breaking down five strategies I use to help runners improve how their hips and glutes work without constantly clenching, squeezing, or relying on the same banded exercises. We’ll talk about using external cues, adding rotation to unlock deeper hip stabiliz
She Saw 10 Providers Before Finally Getting Back to Running
After seeing 10 different healthcare providers over several years, she still couldn't consistently run without hip pain. She had tried chiropractic care, massage, acupuncture, traditional physical therapy, and was beginning to wonder if surgery was her only option. In this episode, she shares what finally helped her stop chasing random solutions and start building back to running with confiden
The 4 Phases of Returning to Running After My Hip Labral Tear (My Story)
Five years ago I couldn't sit through dinner without an ice pack shoved in my pants because my hip hurt so bad. Today I'm running, strength training, hiking, traveling, and have completed two 50Ks. But that transformation didn't happen all at once. In this episode I'm breaking down the four phases that got me here—from getting the right diagnosis, to rebuilding my running, to train
The Parts of Returning to Run No One Talks About When Recovering from a Hip Injury
When you're recovering from a labral tear, hip impingement, hip dysplasia, or hip surgery, most of the conversation revolves around exercises, strength, and running progression. But some of the biggest factors influencing your recovery have nothing to do with your sets and reps. In this episode, I'm breaking down the often-overlooked pieces of the return-to-run process, including your nerv
How to Build a Hip Return-to-Run Program That Actually Works
Most women with hip pain think they're missing the right exercise, when in reality they're missing a roadmap. In this episode, I share the lessons that completely changed how I build rehab and return-to-run programs, why some runners make steady progress while others stay stuck despite doing all the "right" things, and the overlooked pieces that create lasting results. If you'
From Hip Pain and Crutches to a 3:45 Boston Marathon
In this episode, Dr. Sarah sits down with Amanda to discuss her journey from debilitating hip pain and being on crutches to successfully running the Boston Marathon after being diagnosed with bilateral hip labral tears and femoroacetabular impingement (FAI). Amanda shares the emotional rollercoaster of navigating imaging results, orthopedic consults, physical therapy, and the fear of wondering if
9 Things That Are Surprisingly Common With Hip Labral Tears (And What To Do About Them)
Podcast Description:In this episode, Dr. Sarah breaks down 9 things that are surprisingly common for women runners with hip labral tears, impingement, or dysplasia. From long delays in getting a diagnosis, to painful car rides, recurring flare-ups, frustration with cookie-cutter rehab, and wondering if you'll ever run the way you want again, Dr. Sarah explains why these experiences happen and
What I’ve Learned After 3.5 Years Specializing in Hip Labral Tears, Hip Impingement & Running
In this episode, Dr. Sarah breaks down the biggest lessons she’s learned after 3.5 years of specializing in hip pain for women runners. We dive into hip labral tears, femoroacetabular impingement (FAI), hip dysplasia, tendinopathy, running after injury, strength training, surgery decisions, and the mental side of recovery. Dr. Sarah shares why some runners actually feel better once they return to
Cut Down Costs on Hip Pain and Navigate Your Recovery Smarter
In this episode, I break down how to navigate hip pain without wasting time, money, or energy on things that may not be the best fit for where you’re at. I walk through my own journey from pain to getting back to running, and the key decisions that made the biggest difference. We talk about when to invest in a hip-specific physical therapist, how to use their network to guide next steps like imagi
How a Physical Therapist Rebuilt Her Running Despite Hip Dysplasia and a Labral Tear
In this episode, I sit down with Taylor—a physical therapist who went from being active and pain-free to navigating hip pain, a labral tear, and an unexpected diagnosis of hip dysplasia in her mid-20s. Even with her background in PT, she found herself stuck in the same frustrating cycle of doing all the “right” things without real progress. We walk through how she shifted from confusion and setbac
The Plyometric Exercises That Actually Moved the Needle for My Client’s Labral Tear
In this episode, I walk you through the plyometric exercises that ACTUALLY moved the needle for one of my marathon clients dealing with hip pain while training for CIM and trying to Boston Qualify. We start with where she was getting stuck—long runs with speed work, faster efforts, and lingering hip irritation despite already having a strong foundation—then dive into the exact progression we used
The Back Exercises That Actually Moved the Needle for My Client’s Labral Tear
In this episode, I walk you through a real client story and the exact back exercises that helped her break out of the run → flare-up → rest cycle. We start with what was going on and what she had been trying, then dive into where things weren’t clicking and the shift that actually moved the needle. I also share how we built her back training step-by-step—from simple activation to strength and heav
The Glute Exercises That Actually Moved the Needle for My Client’s Labral Tear
If you’ve been doing all the “right” glute exercises but your hip still feels tight or pinchy, this episode will shift your perspective. I break down a real client case (2 years post labral repair) who was strong and consistent, yet still in pain—and the exact changes we made to get her back to running 3–4 days per week comfortably. We dive into why more glute activation wasn’t the answer, how too
The Core Exercises That Actually Moved the Needle for My Client’s Labral Tear
In this episode, I walk you through a real client story and the exact core exercises that finally helped her break through hip pain and feel confident running again. We start with her background and assessment findings, then dive into what we tried, where she got stuck, and the key shift that made the biggest difference. I also break down how I approach core training step-by-step—from sequencing a
Why Strength Training Alone Won’t Fix Hip Impingement (And What Actually Will)
If you’ve been told your hip pain just comes down to needing stronger glutes, this episode will give you a different perspective. I break down why strength training alone often isn’t enough for hip impingement, labral tears, or that deep, achy front-of-hip pain so many runners feel. We’ll talk through what’s actually happening in the hip, why these issues develop over time, and the key pieces most
How to Actually Decrease Hip Pain (Labral Tear, Impingement, Dysplasia)
If you’ve been told your hip pain is just weak glutes or core—or that you need an injection or surgery—this episode will challenge that. I’m walking you through the framework I use with women runners to navigate hip pain and get back to running with confidence. From understanding what’s going on, to adjusting training, to building strength that actually carries over—this is about giving you direct
How to Actually Prepare for Summer Running (Even With a History of Hip Pain)
If you’ve had hip pain, it can feel like summer running just isn’t for you but that’s not the full story. In this episode, I’m breaking down how to actually prepare your body starting right now so you can run more consistently and confidently this summer. We’ll cover the 3 things that matter most: building a strong, runner specific foundation, getting honest about your current volume not what you
Running Trends I’m Tired of Seeing (Especially If You Have Hip Pain)
Media is full of running advice and “hip fixes,” but not all of it actually helps runners stay healthy long term. In this episode, Dr. Sarah breaks down several popular running and wellness trends she’s seeing online that frustrate her the most—from banded glute routines being called strength training to racing untrained and relying on pain-relief medications during training. She explains why thes
Right Hip Labral Tear… and Now My Left Hip Is Acting Up: Exactly What I’m Doing About It
In this episode, I’m sharing something very real: I have a known right-sided hip labral tear… and now my left hip is starting to feel eerily similar. Instead of spiraling, I’m walking you through exactly what I’m doing about it—from the mental strategies keeping me grounded, to the specific strength and single-leg stability work I’m maintaining, to the positional tweaks and cumulative load managem
Cartilage & Running: Why Running Isn’t Ruining Your Joints (And How to Keep Them Strong)
In this episode of the Legacy Running Podcast, Dr. Sarah tackles one of the biggest fears runners have: that running is bad for your cartilage. She breaks down what actually keeps your joints healthy, why pain doesn’t always mean damage, and how the right mix of strength, recovery, and smart training helps you keep running for decades. If MRI results, hip pain, or knee pain have ever made you ques
Hip Impingement, Labral Tears, Dysplasia: A Different Approach to Getting Back to Running
Told to stop running, avoid impact, or just keep “strengthening your glutes”? This episode walks through a different path. I break down how runners actually move from hip diagnosis to consistent mileage and big goals using a simple Discover → Develop → Deploy framework. We talk confidence, flare-ups, strength that actually transfers to running, and how to bridge the gap between finishing PT and tr
The Top Myths You’re Believing About Growing Your Glutes (and Why They’re Keeping You in Hip Pain)
Podcast Description: You’ve been told to squeeze, thrust, band, and burn your glutes to fix your hip pain — and honestly, it might be making things worse. In this episode, I break down the biggest myths women runners believe about growing glute strength, especially after increased hip pain. We talk about why squeezing and banded work often backfire, why squatting past 90° isn’t the enemy, what act
What Doesn’t Work for Hip Pain Anymore (Heading Into 2026)
Hip pain isn’t fixed by lifting heavier, resting longer, or waiting for flare-ups to pass. In this episode, Dr. Sarah breaks down what doesn’t work for hip pain anymore as we head into 2026. You’ll learn why strength training alone falls short, how to manage flare-ups without losing momentum, and why addressing the mental side of pain matters for long-term progress. If you’ve been doing everything
5 Ideas That Actually Make a Difference in Getting Out of Hip Pain
Hip pain isn’t solved by one stretch, one exercise, or a perfect rehab checklist. In this episode, Dr. Sarah shares five core ideas that actually help runners get out of hip pain—and stay there. You’ll learn why pain is multifactorial, how movement patterns, stress, awareness, and progressive training all influence symptoms, and why long-term success comes from understanding your body rather than
Hip Impingement, Labral Tears & Movement Myths with Dr. Jenna Loewer
In this episode, I’m joined by hip specialist Dr. Jenna Loewer for a deep dive into one of the most misunderstood diagnoses runners face: hip impingement. We break down what “structural” vs. “functional” impingement really mean, why scary imaging rarely tells the full story, and the movement patterns that keep so many active women stuck in pain. Jenna shares common coordination issues, why hypermo
Why Hip Flare-Ups Don’t Mean You’re Back at Square One
Apply for the January EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohortGet More From Dr. Sarah aka "The Hip Doc"Free Hip Mobility GuideFree Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”Connect with me on Instagram or Facebook or my webisteInterested in working
A Nervous System Lens on Hip Pain, Stress, and Flare-Ups with Jessica Addeo, Occupational Therapist & Nervous System Coach
In this episode, Dr. Sarah is joined by occupational therapist and nervous system coach Jessica Addeo to explore how the nervous system influences hip pain, stress, and recovery—especially for runners. They break down what nervous system regulation actually is, why running is such a powerful regulator, and what happens when injury or life stress takes that outlet away. You’ll learn how sensory inp
Fueling, Strength, and the Missing Basics: A Real Conversation with Nutrition Coach Lisa Franz
In this episode, Dr. Sarah sits down with nutrition coach Lisa Franz for a refreshingly honest discussion about the foundations most active women skip — and why those basics matter more than any trendy diet or “perfect” routine. Together, they unpack Lisa’s journey from restrictive eating to true food freedom, why protein and tracking matter (but not forever), tips to fuel during injury, the real
The Mental Game: 5 Strategies to Overcome Hip Pain and Run Strong Again
In this episode of the Legacy Running Podcast, Dr. Sarah dives into the mental side of recovery—the often-overlooked key to overcoming hip pain and returning to confident, consistent running. Drawing from her own journey and coaching experience, she shares five powerful mindset shifts that help runners stay patient, stop moving the goalposts, trust their plan, and silence the online noise. You’ll
From Hip Surgery to Six Marathons: How Dr. Duane Scotti Rebuilt His Running Life
In this episode of the Legacy Running Podcast, Dr. Sarah sits down with Dr. Duane Scotti, founder of Spark Healthy Runner, to explore his remarkable journey from hip surgery and chronic injuries to completing six marathons and coaching runners around the world. Duane shares how a labral tear, chondral defect, and proximal hamstring tendinopathy became the turning points that shaped his career—and
From Hip Pain to Healing: Dr. Sam’s Journey to Rebuilding Strength and Confidence
In this episode of the Legacy Running Podcast, Dr. Sarah sits down with Dr. Sam (@docsammoves), founder of Unleashed Athletics, to unpack her powerful journey from chronic hip and ankle pain to running a half marathon—without surgery. Dr. Sam shares how years of instability, under-fueling, and frustration with traditional PT led her to create a more holistic, empowering model of care for women. To
What I Wish More Women Knew Before Choosing Surgery
In this episode of the Legacy Running Podcast, Dr. Sarah unpacks a question many women runners quietly wrestle with: Is surgery the next step for my hip pain? Whether you're dealing with a labral tear, impingement, or dysplasia, this conversation offers clarity and reassurance. Dr. Sarah shares the thoughtful decision-making framework she uses with clients, how to define true progress in PT, a
5 Sneaky Triggers Making Your Hip Pain Worse (That No One Talks About)
In this raw and empowering episode, Dr. Sarah pulls back the curtain on five surprising factors that could be flaring your hip pain — and it’s not just your mileage. From hidden mechanical issues to hormonal shifts, she explains why many women runners are stuck in pain despite doing “all the right things.” If you’ve ever been told to stop running or felt dismissed by the system, this conversation
The Hip Pain Advice I’d Give a 0/10—And What Deserves a 10/10
In this episode, I’m breaking down 10 of the most common strategies women try to overcome hip pain—and rating each one from 0 to 10 based on how much it actually helps you get back to running. From monster walks and rest to rotational exercises and plyometrics, I’m giving you my honest, no-fluff take on what’s worth your time… and what’s not. If you’ve been stuck doing the same rehab moves with ze
5 Things I Wish I Knew About Hip Pain & Running—That Would’ve Saved Me a Year of Struggle
If you're stuck in the cycle of hip pain, second-guessing your workouts, and wondering why nothing is working—this episode is your shortcut. Dr. Sarah shares the 5 game-changing lessons she wishes she knew before spending a full year battling hip pain. From overlooked strength strategies to misused running intensity and why your symptoms might not fit the textbook, this is the real-world insig
Fueling Fundamentals: Nutrition Habits Every Runner Needs with Dietitian Nikki Jupe
On this episode of the Legacy Running Podcast, Dr. Sarah is joined by sports dietitian Nikki Jupe to unpack the biggest fueling mistakes runners make—and the simple fixes that can change your performance. From skipping breakfast and skimping on hydration to chasing quick supplement fixes, Nikki explains how small, consistent habits can help you train smarter, recover faster, and feel stronger on e
The Hidden Struggle: Why Running with Hip Pain Feels Impossible (and What to Do About It)
In this powerful episode, Dr. Sarah—The Hip Doc—pulls back the curtain on the real reasons it’s so hard to be a woman runner with hip pain in 2025. Sharing her own journey from frustrated patient to founder of the Empower HIP Program, she breaks down the gaps in the healthcare system, the emotional toll of not being heard, and the exact strategies she now uses to help women get back to running con
The Truth About Strength Training for Women Runners with @sweatwithalex
In this episode of the Legacy Running Podcast, I chat with personal trainer Alex about why strength training matters so much for women runners. We dive into breaking the “getting bulky” myth, why simpler programming beats flashy combo moves, and how to fit lifting into a busy lifestyle without the all-or-nothing mindset. Alex also shares how just two days of strength per week helped one of her mar
You’re Not Broken: Benoy Mathew on Why Women Runners Struggle with Hip Pain
Female runners are up to 3x more likely to experience hip and groin pain—but most are left without clear answers. In this episode, Dr. Sarah is joined by renowned physiotherapist Benoy Mathew to break down the four most common causes of hip pain in runners, why diagnosis alone isn't enough, and what makes recovery different (and more complex) for women. From bone stress injuries to labral tear
Why I Feared the Medical System—Even as a Healthcare Provider
Description: In this raw and unfiltered episode, Dr. Sarah shares her personal story of navigating hip pain and why stepping into the medical system felt overwhelming—even as a trained physical therapist. From frustrating past experiences to the fear of wasting time and hearing limiting diagnoses, she opens up about what held her back and what ultimately helped her move forward. If you’ve ever fel
Why Your Hip Flexors Still Feel Tight—Even After Stretching
If you’ve been stretching your hip flexors and still feel stuck, you’re not alone—and no, you’re not doing it wrong. In this episode, Dr. Sarah unpacks five often-overlooked reasons your hips might still feel tight, from posture habits and muscle imbalances to running mechanics and past injuries. You won’t find a magic fix here, but you will leave with a better understanding of what might be going
Your Top Questions on Labral Tears—Answered
In this Q&A episode, Dr. Sarah answers your most pressing questions about hip labral tears—covering everything from how they feel, why some cause pain and others don’t, to what actually works for recovery. You’ll hear real client examples, learn why personalized care matters, and walk away with clarity and confidence for your running journey—even with a labral tear.As Mentioned in the EpisodeI
The Hidden Reason Hip Pain Hits During Speed Work + Long Runs
Ever feel fine on easy runs, but your hip starts nagging the second speed work or long runs hit the calendar? You’re not broken—and you’re not alone. In this episode, I’m sharing the exact strategy I use with my running clients to figure out why hip pain shows up under higher effort. We’ll walk through four key factors I assess and adjust—so you can start making sense of your symptoms and feel mor
The Hidden Mistake Sabotaging Your Running Progress
If you’ve been stuck in the walk-run loop, flaring up with every increase in mileage, or feeling like your progress is slower than everyone else’s—this episode is for you. I’m diving into one of the most overlooked mistakes that keeps runners from building consistent volume and finally running pain-free. You’ll hear how one of my clients broke the cycle and built a rock-solid base that’s setting h
The Truth About Long-Term Hip Pain Relief (What Actually Works)
In this solo episode, I’m breaking down the 3 key pillars that actually lead to long-term relief from hip pain—especially for runners who feel like they’ve “done all the things” but still can’t stay consistent. You’ll learn how to move through the recovery phases (Discover → Develop → Deploy → Do It Again), why discharge is a lie, and what it really takes to maintain progress once you’re back to r
Renowned PT Dr. Carrie Pagliano Opens Up About Her Own Hip Injury Journey
Dr. Carrie Pagliano—nationally recognized pelvic health physical therapist and run coach—gets personal about her own journey through labral tears, surgery, setbacks, and recovery. In this candid conversation, she shares what it was like navigating hip pain as both a clinician and an athlete, how the landscape of rehab has changed over the years, and what she wishes she’d known earlier. Whether you
How ANA Coaching Empowers Adults to Do Hard Things—Together
In this episode, I chat with Miran (founder of ANA Coaching) and Jenny (coach at ANA) about what it really looks like to empower adult runners to do hard things—and not do it alone. We get into how ANA Coaching is building something bigger than training plans: a community where runners feel supported, female coaches are uplifted, and real-life goals are chased with strategy, grace, and grit. If yo
Why Traditional PT Failed Me—and What Finally Worked
In this solo episode, Dr. Sarah shares her honest journey of navigating hip pain as both a runner and a physical therapist—revealing how the traditional PT system fell short in helping her fully return to running. She walks through the frustrations, breakthroughs, and mindset shifts that ultimately led her to create a more holistic, effective approach that blends physical therapy with run coaching
Hip Foundations for Women Runners: What Most Strength Programs Overlook
In this episode, Sarah unpacks the essential yet often-missed elements of hip mobility, stability, and control—and why these matter deeply for women runners navigating unique physical phases like pregnancy, postpartum, and perimenopause. This isn't about DIY fixes, but about increasing awareness and understanding of how your body moves, what influences discomfort, and how guided, individualized st
Hormones, Endurance, and the Empowered Runner: A Deep Dive with Stephanie Harod
This episode is for every woman runner who’s ever felt like something’s off—whether it’s fatigue that won’t quit, moods that crash mid-cycle, or a period that’s gone totally MIA. I sat down with Stephanie Harrod, a women’s health coach and physical therapist, to unpack what your hormones are really trying to tell you, how training impacts your cycle, and why tuning into your body doesn’t mean givi
The Two-Tank Method: How to Build Hip Resilience + Running Capacity Without Burnout
If you’ve ever felt stuck at the same mileage or frustrated by recurring hip soreness when building your running routine, this episode is for you. Dr. Sarah shares her two-tank method—one for the hips, one for running—and how building them together leads to real, sustainable progress. You'll learn how to develop hip control, endurance, and strength while increasing your running tolerance with
The Smart Way to Start Training Now for a Strong Summer or Fall Race
If you’ve got a summer or fall race on your calendar, the best time to build your foundation is right now. In this episode of Legacy Running, Dr. Sarah shares the smart, sustainable steps to start training without the risk of injury or burnout. Learn how to activate key muscle groups, build real single-leg strength, and lay the groundwork for a training season that actually feels good. Whether you
The 5 Best Exercises for the Hip
In this episode of the Legacy Running Podcast, Dr. Sarah, The Hip Doc, dives into what really goes into creating the best hip exercises for runners. Drawing from her experience working with women navigating hip pain, she explains why generic routines fall short and how factors like training in all planes of motion, proper strength loading, injury-specific adjustments, and smart periodization are k
The #1 Mistake Runners Make About Back + Hip Pain
If you’ve ever asked yourself, “Is it my hip or my back?”—you’re not alone. In this episode, I’m breaking down the complex (and often confusing) connection between these two areas, and why pain doesn’t always show up where the actual problem is. I’ll walk you through my own experience, the clinical lens I use to evaluate this for runners, and why working with a provider is essential. This episode
How to Beat Nausea and GI Distress on the Run with Kristy Baumann, RD
Ever felt like your fueling plan was the thing holding you back—not helping you move forward? In this episode, I chat with Kristy Baumann, aka @ Marathon.Nutritionist, about all things nausea, GI distress, and what it really takes to fuel with confidence. From hydration mistakes to race-day anxiety, Kristy breaks down the most common causes of gut issues for runners and shares simple, actionable s
The Final 20%: Why Runners Need More Than Rehab to Return Stronger with Dr. Kate Mihevc Edwards
In this episode of The Legacy Running Podcast, Dr. Sarah sits down with Dr. Kate Mihevc Edwards—renowned physical therapist, author, and founder of precision-runner clinics in Atlanta—to explore what truly sets great care apart for runners. From treating elite athletes to building multidisciplinary teams, Kate shares how her holistic approach helps runners break free from chronic pain and confusio
Cortisone & PRP for Hip Pain: Weighing the Pros and Cons
In this episode of The Legacy Running Podcast, Dr. Sarah explores the pros and cons of cortisone and PRP injections for hip pain, particularly for labral tears. She discusses the factors that contribute to successful outcomes, shares real-world case studies, and highlights key considerations for those weighing their options. While injections can provide relief for some, they aren’t a one-size-fits
The Truth About Hip Strength, Setbacks & Recovery That Actually Works
In this 100th-episode celebration, Dr. Sarah reflects on the journey of building the Legacy Running Podcast and answers your most-asked questions on hip strength, mobility, recovery setbacks, and navigating the mental side of injury. From choosing the right strength exercises to understanding when surgery might be necessary, this episode blends expert insight, personal experience, and practical ta
Perimenopause & Running: Strength, Recovery, and Thriving Through Change with Dr. Angie Brown
In this episode of The Legacy Running Podcast, Dr. Sarah welcomes Dr. Angie Brown, a physical therapist specializing in helping women navigate perimenopause and postmenopause while staying strong, resilient runners. They dive into how hormonal changes impact running performance, hip pain, and recovery—plus the critical role of strength training, mobility, and mindset shifts for long-term success.D
The Ultimate Return-to-Run Blueprint: A Step-by-Step Approach for Runners
Getting back to running after an injury can feel overwhelming, but there are different ways to make the process smoother. In this episode of the Legacy Running Podcast, Dr. Sarah – The Hip Doc – shares a framework she’s found helpful for rebuilding mileage well. She discusses common gaps, different progression strategies beyond the 10% rule, and when a run-walk approach might be beneficial. With r
The Hip Hierarchy: Are You Training in the Right Order?
Struggling with hip pain or unsure if your training is setting you up for success? Dr. Sarah breaks down the Hip Hierarchy of Importance, a step-by-step system to help runners build strength, stability, and power in the right order. Learn why skipping key steps can lead to setbacks, how to structure your training for long-term resilience, and what really matters when it comes to hip health and per
Understanding Lateral Hip Pain: Causes, Treatment, and Long-Term Solutions with Dr. Alison Grimaldi
Lateral hip pain is frustrating, persistent, and often misunderstood. In this episode, I sit down with Dr. Alison Grimaldi, a leading expert in hip rehabilitation, to break down what causes pain at the side of the hip, why it’s so common in female runners, and how to manage it effectively. We dive into key topics like the difference between hip joint, tendon, and back-related pain, why common stre
The Truth About "Lazy Glutes" – Do Runners Really Have Weak Glutes? with Dr. Lisa Mitro
Are "lazy glutes" a real issue for runners, or just another myth? In this episode, Dr. Lisa Mitro, PT, DPT, joins me to break down what actually happens with glute activation, why so many runners struggle with it, and how to build strength that translates to better running performance. We discuss the key differences between mobility, stability, strength, and power, why isolated exercises
The Mental Game of Injury Recovery: Finding Strength Beyond the Setback
Recovering from an injury isn’t just a physical process—it’s a mental challenge as well. The toughest part often isn’t the pain but the frustration, self-doubt, and uncertainty about progress.This episode explores the biggest mindset barriers injured runners face and how to navigate setbacks with confidence. Listeners will hear real success stories, expert insights, and actionable strategies to sh
Fueling Your Runs: Nutrition Tips Every Woman Runner Needs with Holley Fueled Nutrition
In this episode of the Legacy Running Podcast, Dr. Sarah (The Hip Doc) chats with Holley Samuel, a dietitian and personal trainer specializing in endurance athletes. Holly shares her journey from competitive equestrian to marathon runner, offering invaluable insights on how to fuel your body for peak performance.
Discover common nutrition mistakes runners make, how proper fueling impacts performa
Understanding Hip Arthroscopy: Insights from Dr. Sarah
In this episode of the Legacy Running Podcast, Dr. Sarah dives deep into the world of hip surgery, focusing on hip arthroscopy. This educational episode unpacks the common reasons for the procedure—like hip impingement, labral tears, cartilage damage, and dysplasia. Dr. Sarah provides clear insights to help you understand what hip arthroscopy entails, empowering you with knowledge as you navigat
The Strength Training Blueprint: Practical Advice for Runners
In this episode of The Legacy Running Podcast, Dr. Sarah dives deep into the vast and sometimes overwhelming world of strength training for runners. She breaks down her core philosophies, shares evidence-based strategies, and emphasizes the importance of personalized training. You'll learn the distinction between rehabilitation exercises for pain management and strength training for long-term perf
Spicy Takes on Hip Mobility: Myths, Misconceptions, and Real Solutions
In this solo episode of The Legacy Running Podcast, Dr. Sarah, dives into the increasingly popular topic of hip mobility. With her unique perspective as both a runner and a physical therapist, she shares her personal journey and candid "hot takes" on common advice circulating online. Dr. Sarah debunks myths, highlights misconceptions, and explains why one-size-fits-all solutions often fall short.
Conquering the Deception Pass 50K: My Journey Through 31 Miles of Washington's Trails
Join Dr. Sarah, The Hip Doc, as she shares an in-depth recap of her recent 50K trail race at Deception Pass, located in the stunning landscapes of Washington State. From the challenges of running 31 miles to insights gained, this episode dives into the mental and physical hurdles, training reflections, and unforgettable moments on the trail. Whether you're a seasoned ultra-runner or just curious a
Breaking Down Hip Dysplasia: Diagnosis, Treatment, and Empowerment with Callum East
In this episode of The Legacy Running Podcast, Dr. Sarah sits down with UK physiotherapist Callum East to demystify hip dysplasia. They discuss its diagnosis, treatment options, and long-term management, offering valuable insights for patients and healthcare professionals alike.
Callum shares his expertise on clinical assessments, imaging, and rehab strategies while emphasizing the importance of
How I Conquered Training for My Second 50K with a Suspected Labral Tear
In this episode of the Legacy Running Podcast, I’m sharing my journey of running with a suspected labral tear as I prepare for my second 50K race. From the onset of hip pain to training adjustments, I’ll walk you through my 3D framework and how it’s helped me and countless runners overcome setbacks and pursue big goals. Whether you’re battling hip pain, curious about labral tears, or just need som
50K Training Challenges, Hip Recovery, and Staying Strong Through the Holidays
In this episode of the Legacy Running Podcast, Dr. Sarah—The Hip Doc—dives into her training for an upcoming 50K, detailing the ups and downs of managing her own hip recovery while pushing her limits. She discusses strategies for building resilience, maintaining strength, and balancing the demands of training with the holiday season. Tune in for candid insights, personal stories, and practical adv
Mastering Training Intensity and Load Management with Coach Laura Norris
In this episode, Dr. Sarah interviews Coach Laura Norris about training intensity and load management for runners. Laura shares insights from her extensive coaching experience. They discuss how different workout intensities impact runners and how to manage training loads effectively, highlighting the importance of cross-training, strength training, and proper resistance training for recovery and p
Empowering Endurance Athletes with Dr. Erik Of Ironhorse PT and Performance
In this episode, Dr. and Erik discuss injury prevention and management for runners, emphasizing effective diagnosis, training loads, and minor tweaks to running styles, while highlighting the importance of proper nutrition, particularly protein intake, for maintaining a runner's health. Erik shares his holistic approach to injury prevention, focusing on the therapeutic alliance between practitione
Preparing a Runner with Hip Pain for Marathon Success at CIM
In this episode, Dr. Sarah shares her approach to coaching a client with hip pain for a successful race at the California International Marathon. She discusses common mistakes in managing hip injuries and explains how small adjustments, consistent strength work, and strategic troubleshooting are key to overcoming pain and reaching peak performance. Tune in for practical tips on managing hip issues
Strong Minds Strong Miles—Building Mental Resilience in Running with Sierra Morris
In this, Dr. Sarah and mental health performance coach Sierra Morris dive into the impact of mental resilience on running performance. Sierra shares tools to manage pre-race anxiety, practice mindfulness, and set effective goals, emphasizing how mental training can enhance performance just like physical prep. They also discuss confidence-building strategies for runners facing setbacks or injurie
Pelvic Health and Hip Pain Solutions for Pregnant and Postpartum Runners with Dr. Sarah Woodward, PT, DPT, OCS, WCS
In this episode, Dr. Sarah teams up with Dr. Sarah Woodward to explore the vital connection between pelvic health and running performance. Together, they discuss how issues in the hips and pelvis can affect runners, especially women, and why treating the whole body—not just the pain point—is essential for lasting relief. They dive into the physical demands of pregnancy, the importance of postpartu
Beating Old Injury Flare-Ups: Tips for Every Runner
In this episode, Dr. Sarah spills the beans on how to stay in peak shape and avoid old injuries when training for a race or upping your mileage. She shares her own battle with Achilles tendinopathy and stresses the importance of a solid rehab foundation. You’ll hear tips on strength training, progressing wisely, and keeping flare-ups at bay. Plus, she’s got advice on maintaining gains, hitting tho
