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 35 stay injury-free and perform at their best. As a runner myself, I know how frustrating it can be to deal with aches, pains, and injuries that threaten to sideline you. That’s why I’ve dedicated my career to teaching runners how to train smarter—not harder—so they can run pain-free for years to come.

Through this newsletter, I’ll be sharing tips, strategies, and resources to help you:

✅ Prevent injuries before they start

✅ Build strength, mobility, and resilience

✅ Improve your performance without overtraining

Why Do Runners Over 35 Get Injured?

Let’s start with the big question: Why do so many runners over 35 struggle with injuries? It’s not because you’re “too old” or “past your prime.” In fact, most injuries come down to a few common issues—none of which are inevitable! Here are the top three reasons runners over 35 get injured:

1. Lack of Strength Training

As we age, our bodies naturally lose muscle mass (a process called sarcopenia). This makes us more prone to injuries because weaker muscles can’t adequately support our joints and absorb the impact of running. Without strength training, the repetitive stress of running can lead to overuse injuries like runner’s knee, IT band syndrome, and Achilles tendinitis.

Solution: Incorporating just 2-3 strength training sessions per week can significantly reduce your injury risk. I’ll be sharing simple, effective strength exercises tailored for runners in future newsletters.

2. Ignoring Mobility and Prehab Work

Mobility is the ability of your joints to move freely and efficiently through their full range of motion. As we get older, our mobility tends to decrease, leading to stiffness and poor movement patterns. This can throw off your running form and put extra strain on your body. Prehab (or preventive rehab) addresses these issues by targeting weaknesses and imbalances before they lead to injury.

Solution: Spending just 5-10 minutes a day on mobility and prehab exercises can make a huge difference in how you feel and perform. Stay tuned for easy-to-follow routines that will keep you running smoothly.

3. Overtraining Without Adequate Recovery

Many runners fall into the trap of thinking “more is better” when it comes to mileage. But after 35, your body needs more time to recover from the stress of training. Skipping rest days, increasing mileage too quickly, or ignoring warning signs like pain and fatigue can lead to burnout and injuries.

Solution: A balanced training plan that includes rest, cross-training, and gradual mileage increases is key. I’ll help you create a plan that works with your body—not against it.

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)

How This Newsletter Will Help You Thrive

This newsletter is all about helping you run smarter, stay injury-free, and achieve your goals. Here’s what you can expect in the weeks and months ahead:

Actionable Tips: Step-by-step guides on prehab, mobility, and strength training
Expert Insights: The science behind injury prevention and performance improvement
Custom Workouts: Quick and effective routines designed for runners over 35
Inspiration: Stories of runners like you who’ve overcome injuries and found their stride

Each week, you’ll get practical advice that you can immediately implement into your running routine. My goal is to help you feel stronger, run pain-free, and enjoy every mile.

Let’s Get Started!

To kick off 2025, I’d love to hear from you! Reply to this email and tell me:

1️⃣ What’s your #1 running goal for 2025?

2️⃣ What’s the biggest challenge you’re currently facing?

Your input will help me tailor this newsletter to meet your needs and keep you motivated throughout the year.

Here’s to running stronger, smarter, and injury-free in 2025! I’m so excited to be part of your journey.

Keep thriving,

Dr. Abby

P.S. Ready to take the first step toward injury-free running? Sign up for my weekly 5-Minute Prehab Routine for Runners! It’s the perfect way to start building strength and mobility today.