An ankle sprain can put a serious crimp in your style, especially when it happens two days before race day. In this episode, I’m joined by Dr. Lauren LaPierre, physical therapist, running coach, and trusted resource for all things injury rehab, to break down what it actually takes to recover from a sprained ankle and get back to running (properly!)

In this conversation, Lauren breaks down what a sprain actually is (yes, it’s more than “I rolled my ankle”), how to assess its severity, and why conservative care should almost always be your first move. She walks us through each stage of her own recovery, from using compression and regaining range of motion to eventually reintroducing running through careful, progressive loading. She also shares the mental and emotional toll of dealing with a derailed season and how to give yourself the grace and space to process it.

Whether you’re dealing with an acute injury, navigating the gray area between “healed” and “ready to run,” or simply want to understand how to support your future self (or athlete clients), this episode is packed with wisdom, relatability, and practical takeaways.

IN THIS EPISODE, YOU’LL HEAR ABOUT:

• The different grades of ankle sprains and what they actually mean

• How to handle the first 24–72 hours post-injury (and what to avoid)

• Why swelling and pain don’t always equal more damage

• How to use pain as a guide... without letting it become a barrier

• The critical rehab phases: isometrics, strength, neuromuscular control, and plyometrics

• The real timeline for returning to running safely

• Common mistakes runners make in trying to come back “too soon”

• The emotional weight of missed races, lost momentum, and re-setting goals

  
  

ABOUT LAUREN:Dr. Lauren LaPierre is a physical therapist, running coach, and the founder of The Personalized Running Doc, where she helps runners bridge the gap between rehab and performance. She’s also the creator of the Revive Running Retreat and a passionate advocate for educating runners on how their bodies work—and how to keep them working well.

Learn more about Lauren’s work and get in touch: thepersonalizedrunningdoc.com
Follow her on Instagram: @thepersonalizedrunningdoc

Register for the 2025 REVIVE Retreat: REGISTER HERE

Are you making food choices based on science… or on social media? I'm joined by Zoë Rom and Kylee Van Horn, the duo behind the podcast Your Diet Sucks, to unpack the complicated, often confusing world of diet culture in endurance sports. With Zoë’s background in journalism and Kylee’s clinical expertise as a sports dietitian, they team up to challenge the nutrition narratives athletes are constantly fed—from TikTok trends to supplement fads!

We explore:

• The origins of Your Diet Sucks and what inspired their myth-busting mission

• How cultural “stickiness,” media algorithms, and identity shape what runners believe about food

• Why low-carb, fasted training, and “super supplements” aren’t always the answer

• The importance of critical thinking over one-size-fits-all nutrition advice

• Why perimenopausal and postmenopausal women are often targeted by questionable messaging

• The science we don’t have yet—and what they wish we knew more about

You’ll also hear their thoughts on Shaq-sized gummies, how we got so confused about carbs, and what it really means to fuel well as a runner today.

Spoiler: There’s no one “right” way to eat—but understanding where your ideas come from might just change everything.

Ever wonder how much your running form really matters? In this episode, ultra runner and coach Sam Stow joins me for a deep, honest, and slightly nerdy conversation about the underrated importance of movement efficiency, body awareness, and technique. We dig into why how you move matters just as much as how far or how fast you go—and how the right tweaks to your movement patterns can unlock more enjoyable, injury-resistant, and sustainable running.

We also get into:

• Why there’s no one right way to run
• The common mistakes many runners make (hello, overstriding 👀)
• Why glute activation matters way more than you think
• How barefoot running can actually help you feel your body better
• What “mindful movement” actually means in training
• And why balancing performance goals with fun is the long game

Sam’s got a fascinating story—including a world record barefoot marathon on a non-motorized treadmill!—and a coaching philosophy that’s equal parts grounded and empowering. If you're ready to run smarter, feel better, and actually enjoy the process? This one’s for you!

Learn more about Sam & work with him:

www.thefunctionalstep.com

www.poprunning.com.au

www.instagram.com/sam.poprunning