Hey there Reader Let’s be real: piling on extra miles worked when we were 25. After 35? It’s a one-way ticket to the Injury Club.The Fix = Smarter Load, Not More Impact A simple weighted vest (just 5–10 % of your body-weight) turns an ordinary walk into a low-impact strength session that:• Signals your bones to stay <em>dense & fracture-resistant</em> 🦴• Fires up glutes, calves, and core for a more powerful stride 💪• Gives you a legit cardio boost (heart-rate +15 bpm in studies!) ❤️Try This...
19 days ago • 1 min read
Hey there Reader Have you ever felt that nagging, burning ache along the inside of your shin—just when your training was finally rolling? You’re not alone. Shin splints (a.k.a. medial tibial stress syndrome) are the most common running injury I treat—especially in runners 35 +. Here’s the good news: with the right combo of load management, targeted strength, and a smart return-to-run plan, you can kick shin pain to the curb for good. 🔑 Today’s Quick-Win Checklist Scale Back, Don’t StopIf...
26 days ago • 1 min read
Hey there Reader You’ve been patient. You’ve rested. You’ve stretched. The pain is finally gone. So why does running still feel off? Why does that old injury keep creeping back in when you try to push your mileage? Here’s the hard truth: Most runners return too soon—without knowing if their body is truly ready. And that’s why they stay stuck in the cycle of rest, run, reinjury. But that cycle ends today. Let’s talk about how to know for sure if you’re ready to run again—and how to do it the...
5 months ago • 2 min read
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...
5 months 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...
5 months 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....
5 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....
6 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,...
6 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,...
6 months ago • 3 min read