Rehab For Runners

The solues is one of the most important muscles we use when running, yet we still don't always strengthen it correctly.Join me in todays episode as I talk about how you can strengthen your soleus, the role of this important calf muscle, and how you can improve it's power so you can run faster.Youtube Video with examples of exercisesRunners Complete Program for full body strength and mobilityToe Spacers: 10% off with code DRLISA10

In today's episode, we're shifting gears back to talking about how you an improve your running and keep running for years and years to come. I am so excited to have Run Coach Shelley Aniciente, a run coach who has been running for 30 years and shares a lot of golden nuggets in this interview. Shelley discusses her journey with running and how she has been able to keep running despite injuries and setbacks, the role nutrition plays and common mistakes runners are making, as well as the mindset you should have around running.Join us as we explore the common mistakes runners make that can lead to burnout and injuries, how your running journey can look far from perfect and still be progressing, and how action creates clarity in your running performance.You can find Shelley on instagram (@shelley_aniciete_running) and on her website at: https://www.allinclusiveruncoaching.com/For a free guide to setting up zone 2, click here: https://drlisadpt.mykajabi.com/opt-in-ed0ca905-994f-4439-bbad-f2ca1b34bbe7

If all you do is run, let's face it, you can get burnt out quickly. Research has shown us the benefits to adding in strength training, but what else should we do outside of running to improve our running and not get burnt out..Today we have Dr. Libby Schwartz with us to talk all about the most effective way to schedule your week and take a different approach to your running routine. As runners, all we want to do is run, but adding in variety into your weekly routine can not only help you prevent injuries, but also make you a better runner. Listen to today's episode for actionable steps you can take to improve your running performance.Connect with Dr. Libby:Instagram @movementmantraptWebsite: www.movementmantrapt.comAtomic Habits BookFREE PDF guide to incorporate strength training into your running schedule

With all the research behind zone 2, it can still be really hard to execute. In today's episode we are going to talk through common mistakes and tips that will make your zone 2 journey easier.Links and Resources:Setting Up Zone 2 (FREE Video Series)Zone 2 Part 1 Podcast EpisodeZone 2 Part 2 Podcast EpisodeRunners Complete Program: Top Injury Prevention and Strength Program for RunnersDr. Lisa's Youtube ChannelSeparate and strengthen your toes with Toe Spacers. One of the best tools a runner can use to strengthen their feet and big toe. Use code DRLISA10 for 10% offGet rid of leg cramps at night by taking 1 of these at night. I take 1 each night right before I got to bed and it helps me sleep and prevents restless legs. Use code LISA to save 20%

Proximal Hamstring Tendinopathy, also known as sit bone pain, can be very tough to treat because of how much you use your hamstrings when you're running.  Today we have Dr. Sarah Louie with us to talk all about the most effective way to treat proximal hamstring tendinopathy. Our first reaction whenever pain pops up is to stretch it, but with this type of overuse running injury, it is not the best move. Listen to today's episode for actionable steps you can take to get rid of sit bone pain.Connect with Dr. Sarah:Instagram -dr.sarah_thehipdocWebsite: www.legacyrehabandperformance.comHip Program: At home rehab program for runners to get out of hip painLegion Protein Powder: use code LISA for 20% off (favs include Cinnamon Cereal and Apple Pie)

When it comes to seeing progress in your running, it isn't always linear, but there are things you can do to speed up the process and have a breakthrough year in running. Today we have Dr. Duane Scotti to chat about the 6 steps and exactly what you can do to progress as a runner.  Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.  He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!  Learn more about how Duane became a healthy runner here![Download] 6-Steps to Growing as a RunnerConnect with Dr. Duane:·       Instagram - @sparkhealthyrunner·       Join Our Healthy Runner Facebook Community·       Subscribe to our YouTube Channel·       duane@sparkhealthyrunner.com·       www.sparkhealthyrunner.comListen & Subscribe to the Healthy Runner Podcast:·       Apple Podcasts·       SpotifyLegion Protein Powder: use code LISA for 20% off (favs include Cinnamon Cereal and Apple Pie)

If you want to prevent injuries this year, it's a must to work on your running form and more specifically what is happening at the hips.When you address what is happening in the single leg position during gait and it becomes stronger and more stable, you significantly decrease your risk for injuries. This really comes down to strengthening your gluteus medius, but not the way most people see glute med strength.Listen to todays short, sweet and to the point episode to get all the details on how your hip stability plays a big role in injury prevention.Links:Runners Complete ProgramMy favorite plant based protein powder: Legion's Apple Pie and Cinnamon Crunch Protein Powder (use code LISA for 20% off your first order)Toe Spacers: Improve your big toe stability and alignment with these toe spacers. Wear them for 10 minutes at work, watching tv or before going to bed and they will help you use your big toe more when running. (Use code DRLISA10 for 10% off)More running tips on youtubeResearch: https://pubmed.ncbi.nlm.nih.gov/30193080/

ITS RACE WEEEEK!!!Which really means, the hard work is done. You have done everything you could do with the tools and resources you have available to prepare for the race. Now comes the hard part, convincing yourself that you can do it.If you're anything like me, confidence is strong during training and then plummets the week of the race. You start to question if you can do it, if you can finish in X time, or what will go wrong. That's where your mental preparing comes into play. We all know running is 80-90% mental, so we have to address it. For me, this means reassuring myself that everything is going to be fine and I will do the best I can to build my confidence for the race. Enjoy the episode as I walk you through my game strategy as I enter my upcoming race!

If you wan to run more efficient, improving your running form is the first place I would start. When you tweak and improve your form, your running economy improves, your injury risk is lower, and you can improve your performance faster.But trying to improve your running form can feel overwhelming. You may have even thought: Where do I even start? How do I know the new cue is even helping?Whenever I help someone improve their form, I always work top down- analyzing their head, shoulders, and arm swing first. A runners arm swing can say so much about what is going on with the rest of the body because your arms control your legs.In today's episode, we are talking about mistakes runners make with their arm swing that is effecting the rest of their form.  When you can start to use your arms correctly, your running will feel more in sync and effortless!Links from the episode:If you are a motivated runner looking to improve your performance, you need a personalized plan. A running plan that is designed for your goals, experience and lifestyle of running otherwise you increase your risk for injury and it's going to be real difficult to improve your endurance. Thats exactly why I created the Complete Runners Club: the all-in-one membership so you can train smarter and improve your performance with like-minded runners. Join today, doors close Thursday, February 29th.

There is a lot of gray area when it comes to the return to run process, especially if you are trying to increase your endurance. You may have even wondered: "When can I run more?" or "Should I take a couple days off from this pain? "Joining us on the podcast to answer these questions and more is Dr. Katherine Campbell: a physical therapist and run coach that just returned to pain free running post injury after a year of rehab. In today's episode, we chat through our experiences with return to run, common mistakes runners are making when it comes increasing their endurance after running, and why the process can be different for everyone.Links:Dr. Kat's InstagramDr. Kat's WebsiteRun with Kat ShowFree PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

Running with pain for more than 3 months? Or maybe you haven't been able to run due to chronic pain. Pain is a complicated topic, but in today's podcast Dr. Lisa breaks down what is so different about chronic pain and how she treats it with the biopsychosocial model.While this topic is geared for those with chronic pain, any runner with pain can benefit from understanding pain in order to decrease the pain.We cover the following:What is chronic pain and how it should be treated different than acute painHow one can use the biopsychosocial model to relieve themselves from chronic painThe science behind pain and how it comes onThe next steps someone should take if they have chronic painLinks:How To Set Up Zone 2 FREE Video SeriesLegion Protein Powder (Save 20% for first time buyers)Waitlist for Running Training PlansResearch: https://psycnet.apa.org/record/2007-09203-002https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438523/https://www.mdpi.com/2227-9067/7/10/179https://capitalareapt.com/chronic-pain-cycle-physical-therapy/

If running is a hobby and we run to relieve our stress, then why does it still stress some runners out? Today on the podcast we have run coach Nicholas Klastava who breaks down when a runner should make the switch to running for effort instead of pace and how this one switch can improve their performance and mental strength. Nick is a run coach that works with runner to not only improve their performance, but also their mental performance including celebrating every small win.In today's episode, we chat through what the adaptation zone is and how runners can use it to their advantage. We talk about the following:How detaching yourself from the data your watch gives you can change your running performanceHow one can improve the balance of running and their social life while feeding into their competitive sideHow analyzing your data/numbers contributes to burn out Shifting the focus from analyzing numbers to effort based runningHow a runner's stress level changes when they stop obsessing over the numbersLinks:Nicks' InstagramWaitlist for training plansFree PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

Statistics show 70-80% of runners get injured with majority of the injuries from overuse.  Runners can do all the strength training, mobility, and injury prevention courses yet still be a high risk for injury due to their training plan. To help us understand the role our training plan plays with running injuries and how to prevent it,  we have Brodie Sharpe with us today. Brodie Sharpe is a Physical Therapist in Australia and you may have heard him from the top rated podcast "The Run Smarter Podcast".In today's episode, we chat through what the adaptation zone is and how runners can use it to their advantage. We answer the following questions:What the adaptation zone is and how to determine if you are in itHow the adaptation zone prevents injury and makes you a stronger runnerHow to train in the adaptation zone no matter what your goals areHow most runners exceed the adaptation zone and what happens when this happensLinks and Resources:The Run Smarter PodcastBrodie Sharpe's WebsiteBrodie Sharpe's InstagramRunners Complete ProgramFree PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

If running is 80% mental, we should probably address our mental state and performance more often...right?  To help us understand what our thoughts around running and when running are coming from,  we have Dr. Angie Brown with us today. Dr. Angie Brown is a Physical Therapist that has worked with hundreds of running on not just their physical performance, but also improving their mental performance.In today's episode, we chat through different examples of self-sabotage and how to avoid it to improve your performance:Taking a deeper dive into certain thoughts we have around running and our running routineHow to avoid labeling yourself to improve your performanceCommon ways runners self-sabotage that are limiting themselvesMental mistakes runners make that can cost them a PRLinks and Resources:Real Life Runners WebsiteDr. Angie Browns InstagramAtomic Habits Book Runners Complete ProgramFree PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

There are so many benefits to running majority of your mileage at an easy pace, but even though runners know this, we still tend to go out too fast and too hard for most of our runs. Slowing down your speed will help you: increase your overall speed during race day or speed workouts, increase endurance faster, decrease fatigue, improve aerobic base, decrease risk for injury, and so many other benefits.In today's episode, we are going to break down what "easy" really means when it comes to a running pace and how to objectify and grade it yourself. You'll learn:What the RPE scale is and how to use it The difference between RPE and HR zone 2 How to use these scales to improve the intention or goals of each runZone 2 Podcast EpisodeOther resources:Sign up for the In Person Injury Prevention WorkshopRunners Complete ProgramFree PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less OverwhelmResearch: https://pubmed.ncbi.nlm.nih.gov/33831841/

If you are ready to include strength training into your 2024 running routine, but don't know where to start, this episode is for you. As runners, we know we should be strength training, but not all strength training is created equal. To help us understand exactly what runners should be doing in the gym or at home, we have Dr. Gaby Go with us today. Dr. Gaby Go is a Physical Therapist and Run Coach that is currently training for the Boston Marathon. She was a D1 track athlete as the University of Maryland and has run multiple sub 3:30 marathons. Dr. Gaby and I will be joining together for an in person workshop in Rockville, Maryland on Feb 3rd from 1-3 pm for a hands on injury prevention clinic for runners. For tickets, click here.Although strength training can seem overwhelming, it can make a huge impact in your running performance when done correctly. Dr. Gaby breaks down the do's and don'ts that runners should pay attention to when going through a strength workout. We discuss:The mistakes runners make when strength training and how to avoid these mistakesFavorite strength exercises that runners should be including in their weekly strength routineA common movement pattern that runners should be working towards masteringThe importance of single leg stability The one thing that has helped Dr. Gaby prevent injuries in 2023Links and Resources:Follow Dr. Gaby Go on InstagramSign up for the In Person Injury Prevention WorkshopRunners Complete ProgramFree PDF: Learn How To Incorporate Strength Training Into Your Running Schedule With Less Overwhelm

In this episode, Dr. Lisa walks you through 27 marathon tips that you should know before you run your first marathon. These tips are bite size and effective as they have been collected from previous clients, experienced marathon runners and from trial and error! Links for the episode: FREE PDF: How to incorporate strength training and running without overwhelmFollow Along Dynamic Warm Up on YoutubeMagnesium for muscle cramps (Use Code LISA to save 20%)Strength Training Program for Runners

In this episode, Dr. Lisa explains how to prevent bunions and what the research says about treating bunions.Bunions can be genetic but they can also be a sign of improper big toe stability and mobility. This imbalance of load causes the bone to take the shape of where the force is going. Links:Toe Spacers (Use code DRLISA10)Foot and Ankle ProgramOrthotics EpisodeResearch Links:https://pubmed.ncbi.nlm.nih.gov/33123707/https://pubmed.ncbi.nlm.nih.gov/27363573/https://pubmed.ncbi.nlm.nih.gov/27266887/

In this episode, Dr. Lisa talks explains 2 running form cues you can use today in your runs to run more efficient and effortless. Learn how to apply these cues, when to use them and the why behind the cues.Your running form should be worked on just like any other skill, however its often complicated how to apply the popular running cues to your form. To keep it simple, Dr. Lisa goes through 2 cues that if you master, will improve your running form immediately.To work one on one with Dr. Lisa and apply for a custom running form analysis, click here.

In this episode, Dr. Lisa dives into the crucial topic of common mistakes runners are making when they rehab their foot and ankle injuries. Whether you're currently sidelined or looking to prevent future injuries, join us as we explore the 3 most common errors that runners are making when dealing with plantar fasciitis, shin splints, achilles tendonitis, posterior tibialis pain, and ankle sprains and discover practical strategies to rehabilitate and strengthen your feet and ankles. Foot and Ankle Program: 12 weeks of running specific rehab exercises that get you back to pain free runningToe Spacers: Use code DRLISA10More running tips on YoutubeWork 1 on 1 with Dr. LisaHave questions about this episode? Email drlisadpt@gmail.com