Hey there Reader Have you ever found yourself dealing with an injury just as you were starting to feel stronger in your training? Or maybe you’ve been trying to return to running after time off, only to end up sidelined again? The key to breaking this cycle is load management—balancing training, competition, rest, and recovery. It’s the difference between running stronger and longer… or dealing with nagging injuries like Achilles pain, shin splints, and stress fractures. Where Did Things Go...
about 1 month ago • 1 min read
Hey there Reader Pronation: Friend or Foe? What Runners Need to Know Ever been told you need stability shoes because you “overpronate”? Or that your foot mechanics are the reason you keep getting injured? Maybe someone even blamed your neck pain on pronation. Yes, that actually happened. Here’s the truth: Pronation isn’t a problem—it’s a normal, necessary movement. And despite what you’ve heard, it is not the root cause of every running injury. What the Research Really Says Older thinking...
about 1 month ago • 2 min read
Hey there Reader Hit Pause Without Losing Progress? Here’s How. Ever take a week off and feel like you’ve lost everything? Your endurance, pace, and maybe even your shot at that race? Not even close. Whether you're bouncing back from an injury or shaking off a sickness, your fitness doesn’t disappear overnight. Research shows it takes 7–14 days of total rest before endurance takes a real hit—and even then, it’s just a small dip, not a total reset. The real problem? Coming back too fast....
about 2 months ago • 1 min read
Hey there Reader I know what you’re thinking—rest days feel like wasted time. If you’re like most runners, the idea of skipping a scheduled run makes you anxious. But here’s the truth: rest isn’t lazy—it’s a performance booster. Why Rest Days Are Non-Negotiable Every time you run, your muscles experience micro-tears. That’s completely normal. But real strength and endurance gains happen during rest—not the workout itself. This is when your body repairs, rebuilds, and comes back stronger....
about 2 months ago • 1 min read
Hey there Reader If you’ve ever hesitated to squat deep because you’ve heard it’s bad for your knees, it’s time to bust that myth. Squats are a fundamental movement—something we naturally do every day when sitting, standing, or picking things up. Deep squats take this movement to the next level, unlocking strength, mobility, and injury resilience. 6 Benefits of Deep Squats 1️⃣ Stronger Thigh and Hip Muscles – Deep squats activate more muscle fibers, helping you build strength in your glutes,...
about 2 months ago • 2 min read
Hey there Reader When it comes to running, most people focus on mileage, pace, and strength training—but what about mobility? Often overlooked, mobility is the secret weapon that can transform your runs from stiff and painful to smooth and efficient. Mobility combines flexibility and strength, giving your joints the ability to move through their full range of motion. For runners, this is critical. Without proper mobility, you’re more likely to experience muscle imbalances, overcompensation,...
2 months ago • 3 min read
Hey there Reader What if I told you there’s a simple way to boost your endurance, build strength, and improve your running—all without adding extra miles? Enter rucking, also known as walking with a weighted vest or backpack. It’s a low-impact, high-reward workout that’s perfect for runners over 35 looking to level up their training. Case Study: How Rucking + Coaching Helped Emily Run Pain-Free Emily came to me frustrated and discouraged. She had been struggling with knee pain and hip...
2 months ago • 3 min read
Hey there Reader Did you know that most running injuries are preventable with just a little extra care? If you’ve been sidelined by pain or worried about staying injury-free, it’s time to add a game-changer to your routine: prehab. Prehab isn’t just for athletes or physical therapy patients—it’s for anyone who wants to stay ahead of injuries and keep running strong. And the best part? It only takes a few minutes to start seeing results. What Is Prehab? Prehab (short for “preventative...
3 months ago • 4 min read
Hey there Reader Welcome to the very first edition of your Injury-Free Running newsletter! I’m so glad you’re here, and I can’t wait to help you thrive as a runner in 2025 and beyond. Whether you’re just starting out or you’ve been running for years, you’ve made the smart decision to prioritize your health, performance, and longevity in the sport you love. Let me introduce myself: I’m Dr. Abby, a physical therapist and running specialist who’s passionate about helping runners over the age of...
3 months ago • 4 min read