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 Episode Info/Apply for the EmpowHER Hip Program (July) - 2 spots left 14 Days FREE Trial: Empowered Runner...
Jul 20, 2025•51 min•Ep. 116
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 more in control of your training. This isn’t prescriptive advice, just a behind-the-scenes look at how ...
Jul 13, 2025•35 min•Ep. 115
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 her up for long-term success. Whether you’re training for a race or just want to enjoy your miles wit...
Jul 06, 2025•38 min•Ep. 114
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 running. I dive into how to build a smart running and strength cycle, why strength alone isn’t enough...
Jun 23, 2025•39 min•Ep. 113
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're facing hip pain or supporting others who are, this episode offers real-life insights, hard-earne...
Jun 15, 2025•37 min•Ep. 112
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 you’re craving community, coach support, or proof that your big goal is possible—you’ll love this one....
Jun 08, 2025•38 min•Ep. 111
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. If you’ve ever felt like your recovery is missing something, this episode will speak directly to y...
Jun 01, 2025•37 min•Ep. 110
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 strategies can build true resilience. Whether you're feeling strong or sensing a gap in your training,...
May 25, 2025•51 min•Ep. 109
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 giving up your goals. If you’ve ever wondered if it’s “just stress” or something deeper—this one’s your...
May 18, 2025•38 min•Ep. 108
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 smart structure and strategy. Hear client stories, key mistakes to avoid, and the exact process Sarah us...
May 11, 2025•45 min•Ep. 107
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’re returning from hip pain or leveling up your next race, this episode will help you train with co...
May 04, 2025•1 hr•Ep. 106
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 key to building resilient, pain-free hips. Whether you're aiming for a marathon finish line or just w...
Apr 27, 2025•55 min•Ep. 105
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 is here to help you better understand what’s going on so you can feel more informed and empowered in...
Apr 20, 2025•43 min•Ep. 104
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 steps to help you feel strong during your runs and recover faster. Whether you're training for your f...
Apr 13, 2025•30 min•Ep. 103
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 confusion. They dive into the unique needs of women runners, the often-overlooked role of the pelvic floor,...
Apr 06, 2025•36 min•Ep. 102
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-all solution. This episode offers insights to help you make an informed decision about your hip he...
Apr 01, 2025•45 min•Ep. 101
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 takeaways to help you stay strong, resilient, and motivated in your running journey. As Mentioned in t...
Mar 25, 2025•58 min•Ep. 100
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. Dr. Angie shares practical tips on adjusting training intensity, preventing injuries, and optimizin...
Mar 18, 2025•40 min•Ep. 99
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 real-life examples and insights on load management, this episode offers practical ideas to help you ...
Mar 09, 2025•54 min•Ep. 97
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 performance. As Mentioned In Episode Book A Strategy Call Empowered Runners Club Hip Hierarchy Pyra...
Mar 02, 2025•56 min•Ep. 97
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 stretches might be making things worse, and the real role of glute strength in both prevention and recov...
Feb 23, 2025•54 min•Ep. 96
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 like clamshells aren’t enough, and how to create a well-rounded approach to injury prevention. Lisa also shar...
Feb 17, 2025•39 min•Ep. 95
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 shift perspective, stay engaged, and build resilience. Progress isn’t always linear, but with the rig...
Feb 09, 2025•53 min•Ep. 94
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 performance and recovery, and practical strategies for busy athletes. Holly also dives into the mindset shift...
Feb 02, 2025•44 min•Ep. 93
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 navigate your journey with hip health. Whether you're considering surgery or just curious about treatment op...
Jan 26, 2025•31 min•Ep. 92
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 performance. Whether you're new to strength work or looking to amplify your routine, this conversation ...
Jan 12, 2025•46 min•Ep. 91
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. Tune in to explore practical strategies that truly improve hip mobility and learn why personalized ...
Jan 08, 2025•36 min•Ep. 90
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 about long-distance running, this episode offers inspiration and practical takeaways for all runners....
Dec 29, 2024•58 min•Ep. 89
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 empowering patients to achieve their goals. Whether you're dealing with hip instability or want to l...
Dec 22, 2024•57 min•Ep. 88
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 some inspiration, this episode is packed with insights, personal stories, and a reminder that with the...
Dec 16, 2024•55 min•Ep. 87
