Treat It Or Train It

🎥 Got a nagging ache or a training plateau? Send us your video question: https://forms.gle/eP4vW3gNS8dyTyii6

📝 In this episode: Nicole from New York calls in asking how much she should be running in the off-season before she ramps back up for spring races — and Coach Harris and Dr. Feldman actually give opposite verdicts on this one. Then Dr. Feldman breaks down how tendon, bone, and muscle pain show up differently, why his rule of thumb is "it's bone until proven otherwise," the 10% rule myth, bone health and fueling, and how to safely rebuild load after an injury.

⏱️ Timestamps:

0:00 - Intro

2:49 - Disclaimer

3:05 - Welcome to Episode 5 & how the show works

4:00 - How to submit your own question

5:09 - Caller Nicole's question: how many days a week to run in the off-season

5:51 - The musculoskeletal load spectrum: rebalancing running, strength & cross-training

13:33 - Training age, RPE, and avoiding the all-or-nothing trap 20:14 - Verdict: Treat It or Train It?

23:56 - New segment: The Breakdown, with Dr. Feldman

24:45 - How tendon, bone, and muscle pain present differently 30:08 - The 10% rule, training load, and training age

32:19 - Bone health, fueling, and RED-S

34:54 - Return-to-running timelines after a bone injury

37:39 - Fixing tendon pain: load, isometrics, and eccentrics

40:17 - Wrap-up & how to submit your question

Treat It or Train It? is the show for anyone caught between the foam roller and the finish line. Each week, a physical therapist and an endurance coach take real questions from listeners and settle the debate: is this an injury you need to treat, or something you can train through? One clinical eye, one performance eye, one clear verdict. 💪

What to expect each week ✅ Real listener questions, submitted by video ✅ Two perspectives: the rehab side and the performance side ✅ A straight answer on whether to rest and rehab, modify, or keep training ✅ Practical takeaways you can use on your next run, ride, swim, or workout

Meet your hosts

Dr. Justin Feldman, PT, DPT is the founder of Feldman Physical Therapy & Performance in the Hudson Valley, NY. He started out working with pro athletes, including the Hershey Bears, then built a practice around one-on-one, full-hour care for everyday athletes. His goal is to give you the tools and confidence to be the solution to your own injury. Outside the clinic he's on Ski Patrol at Mount Snow, still racing triathlons and marathons, and keeping up with his two kids. 👉 Full bio: https://www.feldmanphysicaltherapy.com/justin-feldman-pt-dpt/

Coach Justin Harris of jHarris Coaching has 10+ years of coaching experience, from first-time triathletes to USA Olympians and Olympic hopefuls. He coaches running, ultra-running, cycling, triathlon, and track & field, and has consulted for USA Bobsled & Skeleton. He was a Division I scholarship distance runner and a self-coached professional triathlete, so he's lived the training grind himself. 👉 Full bio: https://www.jharriscoaching.fit/about

Submit your question 👉 https://forms.gle/eP4vW3gNS8dyTyii6 Short video, any sport, any level. Your question could be featured in an upcoming episode.

📺 New episodes weekly on YouTube, Spotify, and Apple Podcasts. Subscribe so you don't miss one.

Follow the show 📸 Instagram: https://www.instagram.com/treat.or.train.pod/ 👍 Facebook: https://www.facebook.com/profile.php?id=61594580172879 ▶️ YouTube: https://www.youtube.com/@TreatitorTrainitPodcast

This show is for education and entertainment and isn't a substitute for an evaluation by a licensed healthcare professional. If you're hurt, get it looked at.

🎥 Got a nagging ache or a training plateau? Send us your video question: https://forms.gle/eP4vW3gNS8dyTyii6

📝 In this episode: Coach Harris goes solo this week for a deep dive into the training principles behind the plans he builds every day — the principle of supercompensation, how volume and intensity work together to drive your training effect, and what happens when that combination goes wrong and starts working against your goals.

⏱️ Timestamps:

0:00 - Intro

2:52 - Housekeeping: submission updates (video or text questions now accepted)

4:43 - Today's breakdown: solo with Coach Harris

5:09 - What is supercompensation?

5:59 - The classical model: stimulate → adapt → new baseline 8:16 - Expanding the model: adding stabilize & actualize

9:38 - Periodization: linear, block, and parallel models

12:32 - Stabilizing: holding the new baseline & recovery timelines

17:08 - Actualizing: tapering strategies to convert fitness into results

23:32 - Recap: volume × intensity, and why getting it wrong cancels your gains

25:34 - Wrap-up & how to submit your question

Treat It or Train It? is the show for anyone caught between the foam roller and the finish line. Each week, a physical therapist and an endurance coach take real questions from listeners and settle the debate: is this an injury you need to treat, or something you can train through? One clinical eye, one performance eye, one clear verdict. 💪

What to expect each week ✅ Real listener questions, submitted by video ✅ Two perspectives: the rehab side and the performance side ✅ A straight answer on whether to rest and rehab, modify, or keep training ✅ Practical takeaways you can use on your next run, ride, swim, or workout

Meet your hosts

Dr. Justin Feldman, PT, DPT is the founder of Feldman Physical Therapy & Performance in the Hudson Valley, NY. He started out working with pro athletes, including the Hershey Bears, then built a practice around one-on-one, full-hour care for everyday athletes. His goal is to give you the tools and confidence to be the solution to your own injury. Outside the clinic he's on Ski Patrol at Mount Snow, still racing triathlons and marathons, and keeping up with his two kids. 👉 Full bio: https://www.feldmanphysicaltherapy.com/justin-feldman-pt-dpt/

Coach Justin Harris of jHarris Coaching has 10+ years of coaching experience, from first-time triathletes to USA Olympians and Olympic hopefuls. He coaches running, ultra-running, cycling, triathlon, and track & field, and has consulted for USA Bobsled & Skeleton. He was a Division I scholarship distance runner and a self-coached professional triathlete, so he's lived the training grind himself. 👉 Full bio: https://www.jharriscoaching.fit/about

Submit your question 👉 https://forms.gle/eP4vW3gNS8dyTyii6 Short video, any sport, any level. Your question could be featured in an upcoming episode.

📺 New episodes weekly on YouTube, Spotify, and Apple Podcasts. Subscribe so you don't miss one.

Follow the show 📸 Instagram: https://www.instagram.com/treat.or.train.pod/ 👍 Facebook: https://www.facebook.com/profile.php?id=61594580172879 ▶️ YouTube: https://www.youtube.com/@TreatitorTrainitPodcast

This show is for education and entertainment and isn't a substitute for an evaluation by a licensed healthcare professional. If you're hurt, get it looked at.

🎥 Got a nagging ache or a training plateau? Send us your video question: https://forms.gle/eP4vW3gNS8dyTyii6

📝 In this episode: "Faster Paces, Fewer Setbacks" — two listener calls: (1) changing training paces to get faster, and how to know when it's time, (2) whether to keep doing PT exercises after feeling better, to prevent recurrence.

Treat It or Train It? is the show for anyone caught between the foam roller and the finish line. Each week, a physical therapist and an endurance coach take real questions from listeners and settle the debate: is this an injury you need to treat, or something you can train through? One clinical eye, one performance eye, one clear verdict. 💪

What to expect each week ✅ Real listener questions, submitted by video ✅ Two perspectives: the rehab side and the performance side ✅ A straight answer on whether to rest and rehab, modify, or keep training ✅ Practical takeaways you can use on your next run, ride, swim, or workout

Meet your hosts

Dr. Justin Feldman, PT, DPT is the founder of Feldman Physical Therapy & Performance in the Hudson Valley, NY. He started out working with pro athletes, including the Hershey Bears, then built a practice around one-on-one, full-hour care for everyday athletes. His goal is to give you the tools and confidence to be the solution to your own injury. Outside the clinic he's on Ski Patrol at Mount Snow, still racing triathlons and marathons, and keeping up with his two kids. 👉 Full bio: https://www.feldmanphysicaltherapy.com/justin-feldman-pt-dpt/

Coach Justin Harris of jHarris Coaching has 10+ years of coaching experience, from first-time triathletes to USA Olympians and Olympic hopefuls. He coaches running, ultra-running, cycling, triathlon, and track & field, and has consulted for USA Bobsled & Skeleton. He was a Division I scholarship distance runner and a self-coached professional triathlete, so he's lived the training grind himself. 👉 Full bio: https://www.jharriscoaching.fit/about

Submit your question 👉 https://forms.gle/eP4vW3gNS8dyTyii6 Short video, any sport, any level. Your question could be featured in an upcoming episode.

📺 New episodes weekly on YouTube, Spotify, and Apple Podcasts. Subscribe so you don't miss one.

Follow the show 📸 Instagram: https://www.instagram.com/treat.or.train.pod/ 👍 Facebook: https://www.facebook.com/profile.php?id=61594580172879 ▶️ YouTube: https://www.youtube.com/@TreatitorTrainitPodcast

This show is for education and entertainment and isn't a substitute for an evaluation by a licensed healthcare professional. If you're hurt, get it looked at.

🎥 Got a nagging ache or a training plateau? Send us your video question: https://forms.gle/eP4vW3gNS8dyTyii6

📝 In this episode:

• Knee pain
• Balancing wanting to train for longer races with family, life, and work commitments

Treat It or Train It? is the show for anyone caught between the foam roller and the finish line. Each week, a physical therapist and an endurance coach take real questions from listeners and settle the debate: is this an injury you need to treat, or something you can train through? One clinical eye, one performance eye, one clear verdict. 💪

What to expect each week
✅ Real listener questions, submitted by video
✅ Two perspectives: the rehab side and the performance side
✅ A straight answer on whether to rest and rehab, modify, or keep training
✅ Practical takeaways you can use on your next run, ride, swim, or workout

Meet your hosts

Dr. Justin Feldman, PT, DPT is the founder of Feldman Physical Therapy & Performance in the Hudson Valley, NY. He started out working with pro athletes, including the Hershey Bears, then built a practice around one-on-one, full-hour care for everyday athletes. His goal is to give you the tools and confidence to be the solution to your own injury. Outside the clinic he's on Ski Patrol at Mount Snow, still racing triathlons and marathons, and keeping up with his two kids.
👉 Full bio: https://www.feldmanphysicaltherapy.com/justin-feldman-pt-dpt/

Coach Justin Harris of jHarris Coaching has 10+ years of coaching experience, from first-time triathletes to USA Olympians and Olympic hopefuls. He coaches running, ultra-running, cycling, triathlon, and track & field, and has consulted for USA Bobsled & Skeleton. He was a Division I scholarship distance runner and a self-coached professional triathlete, so he's lived the training grind himself.
👉 Full bio: https://www.jharriscoaching.fit/about

Submit your question 👉 https://forms.gle/eP4vW3gNS8dyTyii6
Short video, any sport, any level. Your question could be featured in an upcoming episode.

📺 New episodes weekly on YouTube, Spotify, and Apple Podcasts. Subscribe so you don't miss one.

Follow the show
📸 Instagram: https://www.instagram.com/treat.or.train.pod/
👍 Facebook: https://www.facebook.com/profile.php?id=61594580172879
▶️ YouTube: https://www.youtube.com/@TreatitorTrainitPodcast

This show is for education and entertainment and isn't a substitute for an evaluation by a licensed healthcare professional. If you're hurt, get it looked at.

• Returning to training after being sick
• Whether it's safe to train through minor foot pain
• Handling pre-race worry about not doing enough training

Is it an injury, or is it just hard? Treat It or Train It? pairs a physical therapist and an endurance coach to answer that question for real athletes and active people, one listener submission at a time. Dr. Justin Feldman, PT, DPT (Feldman Physical Therapy & Performance) brings the rehab and injury lens; Coach Justin Harris (jHarris Coaching) brings the training and performance lens. Send in a video of your question and we'll dig into whether you should be treating it or training through it — new episodes weekly.