Most runners are obsessed with miles, pace, and training plans—but there's one critical element that makes all that hard work actually pay off: recovery. In this episode, Dr. Heather, a virtual sports chiropractor, breaks down the game-changing difference between rest days and recovery days, and why understanding both is essential for running stronger, longer, and staying injury-free.

In this episode, you'll discover:

• The fundamental difference between a rest day (complete shutdown) and a recovery day (gentle, restorative movement)
• Why training is just stress—and adaptation only happens when you properly recover
• The physiological and mental benefits of both rest and active recovery
• Warning signs that you're under-recovered: persistent fatigue, poor sleep, lingering soreness, and declining performance
• A practical framework for scheduling rest and recovery into your weekly training plan
• Real-world examples of what happens when runners skip rest or avoid recovery movement
• The smartphone analogy that makes recovery principles crystal clear

Whether you're training for a 10K or a marathon, this episode will help you balance hard training with smart recovery so you can hit new PRs without burning out or breaking down.

Perfect for: Runners of all levels who want to train smarter, prevent injuries, and maximize their performance through strategic recovery.

Join our Running Community on Skool - https://www.skool.com/virtual-chiropractors-6328/about?ref=ec0dd745cc8942c983df5d3f1b08968b

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather

Connect with Dr. Heather on Social Media:
👉 https://www.facebook.com/heathergansel12
👉 https://www.linkedin.com/in/heathergansel
👉 https://www.instagram.com/drheathergansel


All Subscribers get a FREE Video Consult click the link below:
👉https://www.askdoctorheather.com/

Think your body responds the same way to running in 70° weather as it does in 30°? Think again.

In this episode, I'm breaking down the complete biomechanics of cold weather running—and giving you the exact injury prevention system I use with my athletes to stay consistent, strong, and pain-free all winter long.

If you've ever dealt with tight calves that won't loosen up, an Achilles that gets cranky in the cold, or hamstrings that feel like they're one stride away from disaster—this episode will change how you approach your winter training.

Key Takeaways:

• Why your winter warm-up needs to be 2-3x longer than summer (and what to do instead of static stretching)
• The 6-8 dynamic movements that actually prepare your nervous system for cold conditions
• How shortened stride length and increased cadence protect your Achilles, hamstrings, and IT band
• Why changing out of wet clothes immediately isn't just about comfort—it's injury prevention
• The winter strength training focus that makes you come out stronger in spring

Who This Episode Is For:

Runners training through winter, athletes dealing with cold-weather injuries, coaches looking for evidence-based protocols, or anyone who wants to understand the biomechanics of temperature and performance.

Whether you're prepping for a spring marathon or just trying to maintain your base without getting sidelined, this episode gives you actionable strategies you can implement on your very next run.

Connect with Dr. Heather:

Instagram: @drheathergansel

Website: https://www.askdoctorheather.com/

Join the Running Community: https://www.skool.com/virtual-chiropractors-6328/about?ref=ec0dd745cc8942c983df5d3f1b08968b

[Leave a review if this episode helped you stay injury-free this winter—it helps other runners find the show!]

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather

Connect with Dr. Heather on Social Media:
👉 https://www.facebook.com/heathergansel12
👉 https://www.linkedin.com/in/heathergansel
👉 https://www.instagram.com/drheathergansel


All Subscribers get a FREE Video Consult click the link below:
👉https://www.askdoctorheather.com/

In this episode, Dr. Heather takes runners on a simple, practical, and surprisingly fun journey inside the body to explore one of the most powerful performance tools you already use every day: the Krebs Cycle — your natural energy engine.

Whether you’re training for a 5K or grinding toward an ultra, your performance, stamina, and recovery all come back to how efficiently your body can turn food into fuel. In this presentation, we break the science down into real-world language so every runner can finally understand:

✅ How carbs, fats, and proteins become energy
✅ Why runners hit the wall — and how to prevent it
✅ What your cells are doing during endurance training
✅ How to fuel differently for short vs long distances
✅ How to avoid mid-run energy crashes and improve recovery

This episode is all about turning science into strategy — so you can fuel confidently and perform at your best.

If you enjoyed this breakdown and want deeper support, coaching, and community, join us inside the Skool Community, where runners receive:
🏃‍♀️ Weekly run clinics
🍎 Fueling & nutrition trainings
🩺 Injury-prevention guidance from Dr. Heather
💬 Direct access to both of us for Q&A
🎥 A full library of on-demand lessons & replays

Your strongest finish starts with understanding your body.
👉 Join us inside the community: PR Pursuit (Performance Runners)

Support the show

Subscribe to Dr. Heather's YouTube Channel for more great videos:
https://www.youtube.com/@askdoctorheather

Connect with Dr. Heather on Social Media:
👉 https://www.facebook.com/heathergansel12
👉 https://www.linkedin.com/in/heathergansel
👉 https://www.instagram.com/drheathergansel


All Subscribers get a FREE Video Consult click the link below:
👉https://www.askdoctorheather.com/