95. You've Stretched Your Hip Flexors Every Day for a Year. Here's Why Nothing Has Changed.
If you've been stretching your hip flexors consistently and the tightness keeps coming back — this episode is the answer you haven't been given. The sensation of tightness is real.
But for most outdoor women the cause isn't what they think. There are two completely different patterns that create …
96. Why Your Shoulders Ache on the Bike and on the Water — And Why Your Core Has Everything to Do With It
If your shoulders start aching somewhere in the beginning of the second half of a long ride or paddle day — this episode explains exactly why.
Mountain biking and kayaking look like completely different sports but they create the same pattern: a forward-flexed, internally rotated position sustain…
97. What Your Body Actually Does in the First 3 Weeks of Consistent Training — The Science Will Surprise You
Most women stop a training program after two or three weeks because they can't see results yet. What they don't know is that the most significant adaptation phase of the entire training cycle is happening right then — in the nervous system, not the mirror.
Dr. Liz Koch, DPT walks through exactly …
98. The One Thing That Separates Women Who Finally Get Consistent From Women Who Keep Starting Over
Consistency doesn't come from motivation. It comes from the right kind of goal and a plan that exists before the week gets away from her. In this episode Dr. Liz Koch, DPT breaks down the two types of goals that produce completely different relationships with consistency — deficit goals that make h…
99. You Don't Have to Be Ready. You Just Have to Have a Direction
A few weeks ago Dr. Liz Koch rolled her ankle on her own driveway — not on a trail, not doing anything heroic, just walking to her car — right in the middle of training for an 8.5-mile trail race.
In this episode she tells the full story: the decade off trail running, the slow careful rebuild, th…
100. The 5 Things I Want Every Outdoor Woman to Know About Getting Strong
One hundred episodes in, Dr. Liz Koch steps back from the body-part-of-the-week format to share the five beliefs about strength training she keeps coming back to — as a physical therapist, a strength coach, an outdoor athlete, and a woman who has rebuilt her own body more than once.
This episode …
101. What Does "Lifting Heavy" Actually Mean for Outdoor Women?
What does it actually mean to lift heavy? In this episode of Outdoor Women Strong, physical therapist and strength coach Dr. Liz Koch breaks down what "lifting heavy" really means for women who hike, trail run, mountain bike, and paddle — and why it has nothing to do with a specific number on the b…
102. Building Stronger Bones Strength, Impact Training & Your Outdoor Sport
Being active outside doesn't automatically mean strong bones. In this episode, physical therapist and strength coach Dr. Liz Koch breaks down what actually builds bone density — and why some of the most popular outdoor sports don't provide it on their own.
Liz explains the mechanism behind bone ada…
103. Your Sport Already Trains Your Sport. Strength Training Is for Everything Else.
Your sport already trains your sport. Strength training is for everything else. In this episode, Dr. Liz Koch, DPT, explains the difference between sport-specific training and the strength work hikers, trail runners, mountain bikers, and paddlers actually need: the things your sport doesn't train, …
104. Your Strength Exercises Don't Need to Look Like Your Sport
Your strength exercises don't need to look like your sport. In this episode, Dr. Liz Koch, DPT, talks to the woman who wants to start strength training and thinks the flashy exercises she sees on Instagram are where she needs to begin, because they'll keep her motivated. Liz explains why an exercis…
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