Certified orthopedic specialist physical therapist cultivating a culture of lifelong athleticism through personalized training and rehabilitation.
5 Mistakes Most Runners Make When Returning to Running
1. Going back to full mileage too soon
2. Returning to speed workouts too soon
3. Stopping strength training and PT exercises
4. Not taking enough rest days
5. Not using walk-run intervals
If you're returning to running after an injury or a break, be sure to avoid these mistakes. Work with a healthcare professional to develop a safe and effective return to running program.
The biggest mistake injured runners make is taking complete rest. If you can’t run, try walking, biking, or swimming. If one body part is injured, train the others. There’s always some way to keep moving and training.
#running #runners #mastadonrunners #runnersofmastadon #runner #run #runchat
Rest Day Don’ts for Runners
🚫 Skip hydration
🚫 Overeat junk food
🚫 Do intense workouts
🚫 Neglect sleep
🚫 Stay sedentary all day
Remember, rest days are for recovery! Keep it light and stay active with gentle movements.
RUNNERS! Training in different zones elicits unique adaptations. Here's some potential adaptations that occur in each zone.
Zone 1: Enhances recovery and blood flow.
Zone 2: Boosts fat metabolism and endurance.
Zone 3: Improves aerobic capacity and muscular endurance.
Zone 4: Increases lactate threshold.
Zone 5: Maximizes VO2 max and anaerobic power.
As runners we often aim for perfection with our training. We feel every workout has to be at a perfect pace, or that we can't ever modify or skip a workout. Perfection isn't sustainable and often leads to burnout.
Instead aim for flexible consistency. Train, even if conditions aren't perfect, but adjust training as needed. Focus on sustainable progress and the enjoyment you get from your training and success will follow.
#running #runnersofmastodon #mastadonrunners #runchat #runners #run
SAMPLE WEIGHT TRAINING PERIODIZATION FOR RUNNERS
1. Base Phase: Building foundational strength and stability. Align with base mileage building.
2. Build Phase: Increasing strength and muscular endurance. Align with early speed workouts.
3. Peak Phase: Enhancing power and explosiveness. Align with race-specific workouts.
4. Taper Phase: Reducing volume to allow for recovery and peak performance. Align with race tapering.
#Running #runnersofmastodon #Mastadonrunners #runners #runfast
RUNNERS! Don't let joint or tendon pain hold you back!
Joint and tendon pain aren't just mechanical issues and often stem, in part, from metabolic health issues. Addressing the root cause with lifestyle changes—better diet, aerobic exercise, resistance training, and maintaining a healthy weight—can ease pain and improve life quality!
#running #runnersofmastodon #mastadonrunners #runchat #physicaltherapy #physiotherapy #runners
RUNNERS! Did you know weight training also benefits your heart? It strengthens heart walls (concentric hypertrophy), while aerobic training enlarges the heart chamber (eccentric hypertrophy). Combine both for optimal heart health and performance!
#running #runnersofmastodon #mastadonrunners #run #runners #runner #runningcommunity
Reflecting on my #StravaYearInSport: 160 active days, 795 miles, and 35,466 feet climbed! Grateful for every step and excited for new challenges in 2025. Let's keep pushing our limits together! How did your year go?
#Running #RunnersOfMastadon #MastadonRunners #Runners #Run #RunChat
7 TIPS TO AVOID BURNOUT AS A RUNNER
1. Vary your workout types and location
2. Set realistic goals
3. Incorporate rest days
4. Find a running community
5. Practice mindfulness and relaxation
6. Celebrate small wins
7. Take breaks when needed
#Running #RunningCommunity #runnersofmastodon #mastadonrunners #RunChat #Runners #Run
Hello #Mastadon
I'm trying to connect with more runners, especially #runners from Utah! Like this post or comment if you're a runner from #Utah so I can give you a follow!
If you could share/repost this so it reaches more people I would really appreciate it! Thanks in advance!
#Running #RunnersOfMastadon #MastdonRunners #Run #RunChat #RunningCommunity
The only training anyone benefits from, is the training they are recovering from. Positive training adaptations occur after we've recovered from that training. If you aren't recovering, you are cheating yourself!
#Running #RunnersOfMastadon #MastadonRunners #Runners #Runner #Run #RunChat
7 tips for running more in 2025:
1. Embrace the identity. You're a runner.
2. Pick a goal.
3. Plan your training and block your schedule.
4. Join a running group.
5. Sign up for a race.
6. Do the hardest thing first. Get up and run.
7. Find a good podcast or audiobook or playlist.
#Running #Runners #Run #runnersofmastodon #MastadonRunners #RunningTips
RUNNERS! Here’s 4 signs you need to get your pain/injury checked out by a professional:
1. Your pain doesn’t improve with relative rest over a few weeks
2. You observe significant swelling or redness
3. Your pain causes changes to your gait
4. Your pain worsens with activity or that you would describe as severe
RUNNERS! Dial in your cross training with this cross training guide:
- Biking: 2-3x the duration of your run
- Elliptical: 1.3x the duration of your run
- Stepper: Equal to running at the same RPE
- Swimming: 1.5x the duration of your run
🚩Pro Tip: Stepper and swimming are top choices for maintaining your running economy!
#RunnersOfMastadon #MastadonRunners #RunChat #RunningTips #Runners #Runner #RunFast #RunStrong #Running #Run #CrossTraining #Cross-Training
Hi Mastadon!
I'm a physical therapist and avid runner, dedicated to helping runners like you. Follow me for expert tips on:
- Running training
- Motivation
- Injury reduction
- Performance optimization
- Recovery optimization
- Rehab exercises
Rest Day Don’ts for Runners
🚫 Skip hydration
🚫 Overeat junk food
🚫 Do intense workouts
🚫 Neglect sleep
🚫 Stay sedentary all day
Remember, rest days are for recovery! Keep it light and stay active with gentle movements.
#Running #RunnersOfBluesky #BlueskyRunners #Run #Runners #RunChat
Hey runners! Plyometrics can improve speed, power, and overall performance! Here's 5 tips to get started:
1. Choose 2-4 exercises (ex: jump squats, bounding etc.,)
2. Perform 3-6 sets of 3-6 repetitions
3. Ensure each rep maintains good form; stop if fatigue affects quality
4. Perform 2-3 times per week
5. 1:2 work:rest ratio
#Running #RunnersOfMastadon #MastadonRunners #RunFast #RunStrong