\n
Hey there Reader
\nWhat 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.
\nEmily came to me frustrated and discouraged. She had been struggling with knee pain and hip tightness that made running feel more like a chore than a joy. As a lifelong runner, she was afraid her body was starting to give up on her.
\nThrough my personalized coaching, we created a customized plan that incorporated rucking twice a week alongside mobility exercises and strength training. Emily and I worked together to identify the right starting weight for her (5% of her body weight), gradually increasing it as her strength and stability improved.
\nHere’s what happened next:
\nEmily’s journey shows how rucking, combined with a personalized coaching approach, can transform the way you run, helping you stay strong, injury-free, and in love with running well into your 30s, 40s, and beyond.
\n
\n
\nReady to Ruck and Run Pain-Free?
\nEmily’s story could be yours! If you’re ready to stay injury-free and run stronger than ever, sign up for my 1:1 coaching program or subscribe to the Runner’s Prehab Newsletter for weekly workouts. Together, we’ll create a plan that works for your body and your goals.
\n
\nHope you had a great time and found something useful! I'm here to help!
\nKeep Running!
\nDoc Abby
\n\nWeekly Runner's Prehab\nA weekly workout that includes runner specific mobility work, and prehab exercises to keep you running healthy and... Read more |
\nCustomized Physical Therapy Program\nThis customized home rehab program is for those dealing with minor injuries (i.e. Achilles tendonitis, plantar... Read more |
(THIS POST PROBABLY CONTAINS AFFILIATE LINKS. OUR FULL DISCLOSURE POLICY IS REALLY BORING, BUT YOU CAN FIND IT HERE.)
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\n\n | \n | \n Revamp your Metabolism and get in the best Health of your Life\na 30 day program to fuel your runs and life. \n | \n
\n | \n | \n The Best Barefoot Shoes for Runners and Life\nMy favorite shoes and the company that I recommend over and over again \n | \n
\n | \n | \n The Best Pelvic Floor Health Products\nUse code Abby26 for a discount on all products \n | \n
\n12 Week Return to Run\nReturn to Running with Confidence: Your 12-Week Guided Program\n |
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\nHelping you stay injury free and on the road (or trail) running!
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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-FreeEmily came to me frustrated and discouraged. She had been struggling with knee pain and hip tightness that made running feel more like a chore than a joy. As a lifelong runner, she was afraid her body was starting to give up on her.
My favorite weighted vest HERE use RUNNERDOC10 for 10% off.
OR a great pick on Amazon is here (I haven't used the amazon one but have heard good things. I would get the higher weight one and take some out to start for more flexibility)
Through my personalized coaching, we created a customized plan that incorporated rucking twice a week alongside mobility exercises and strength training. Emily and I worked together to identify the right starting weight for her (5% of her body weight), gradually increasing it as her strength and stability improved. Here’s what happened next:
Emily’s journey shows how rucking, combined with a personalized coaching approach, can transform the way you run, helping you stay strong, injury-free, and in love with running well into your 30s, 40s, and beyond.
If I were to dedicate the next issue of my newsletter to you and the challenge you're currently facing.....what would that issue be about? (reply and send me your topic)
Why Rucking is a Game-Changer for Runners
How to Get Started
Ready to Ruck and Run Pain-Free? Emily’s story could be yours! If you’re ready to stay injury-free and run stronger than ever, sign up for my 1:1 coaching program or subscribe to the Runner’s Prehab Newsletter for weekly workouts. Together, we’ll create a plan that works for your body and your goals. Hope you had a great time and found something useful! I'm here to help! Keep Running! Doc Abby My Favorite Products/Resources(THIS POST PROBABLY CONTAINS AFFILIATE LINKS. OUR FULL DISCLOSURE POLICY IS REALLY BORING, BUT YOU CAN FIND IT HERE.) Helping you stay injury free and on the road (or trail) running! |
A Doctor of Physical Therapy keeping runners of all shapes and sizes injury free (specifically those over the age of 35). Running Tips, home workouts, & rehab. Strength and Injury Prevention for Runners
Hey there Reader Ever find yourself halfway through your 5k feeling like your legs are toast and you just can’t hold pace? That “gassing out” moment is more common than you think—and it’s 100% fixable. Here’s what’s happening: Your body uses three energy systems when you run. If you don’t train them properly—especially your aerobic “diesel truck”—you’ll keep hitting that wall. Here’s what works: -> Build your aerobic engine with long, easy runs. -> Add smart speedwork like tempo runs and VO2...
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...
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...