How To Modify Your Running Plan To Avoid Injury And Stay Consistent

A proper running plan continuously evolves depending on how your body is adapting. Maybe you had a long stressful week with little sleep and not feeling 100%. The last thing you want is to develop an injury that sidelines you. The biggest challenge of any running plan is staying consistent and by modifying your workouts based on what your body tells you can help.

Here are a few ways you can modify your training plan when not feeling 100% to stay consistent:

✅ Decrease the pace of your runs

The faster you run, the more force your joints, muscle, and soft tissue need to absorb

✅ Decrease your mileage on specific runs

This can offload your body and help with recovery

✅ Don't run consecutive days

After a high-effort session such as an interval or tempo run, allow 48 hours for your body to recover

*These are temporary modifications to avoid injury, especially when you're not feeling 100%. Do not run if you have pain that alters your running mechanics, and seek guidance from a physical therapist if pain persists. If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

3 Exercise Variations To Improve Ankle Stability

Why should you train ankle stability?

Single-leg ankle stability is essential for any sport that involves running, accelerating, decelerating, and lateral motions. Improving SL ankle stability is especially important for returning to sport after a repetitive stress injury such as plantar fasciitis, post tib tendonosis, and medial tibial stress syndrome (shin splints)

Here are 3 single leg RDL exercise variations that will challenge your ankle stability:

🔸Perform 3 sets of 8 repetition
1️⃣SL RDL balance with arm
2️⃣SL RDL to knee drive
3️⃣SL RDL with hip rotation

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

Warm-Up Circuit to Improve Your Front Rack Barbell Position

The front rack position is required when performing lifts such as cleans, front squats, and push presses. This position requires thoracic spine extension, lat muscle flexibility, and shoulder external rotation mobility.

Here is a quick warm-up circuit to prep your shoulders and spine for the front rack position:

Perform 3 Rounds
1️⃣Thoracic Extension w/ Elbow Flexion and Extension - 5x
2️⃣Thoracic Extension w/ Shoulder Lift Offs - 5x
3️⃣Front Rack Elbow Wall Slides - 5x

Give these a try!

Thoracic Extension w/ Elbow Flexion and Extension

Thoracic Extension w/ Shoulder Lift Offs

Front Rack Elbow Wall Slides

Plyometric Exercise Progressions For Running Speed and Efficiency

Why should you start doing plyometric exercises?

Plyometric exercises are a great way to improve your rate of force development and energy storage through your tendons. This translates into faster and more efficient running by increasing your maximal force output when your foot hits the ground.

Here is a plyometric exercise progression starting from easiest to hardest:

Jump Lunges w/o Switch

Jump Lunges w/ Switch

Single Leg Sprint Jumps

If you are interested in working with us, schedule a free discovery call!

When Is It Not Okay To Run With Pain?

Every runner wants to be able to run pain-free but in reality that is often not the case. Sometimes you can have aches/soreness from yesterday's strength workout or interval run. Maybe you overdid it on your last long run and now you have some knee pain. A question that comes up a lot is "is it okay to run with pain?", especially now that marathon training is underway and you don't want to fall behind on your training plan.

Here are some guidelines for when you shouldn't push through pain during your runs:

❌Pain that alters your running mechanics
❌Pain that gets worst during running
❌Pain that persists more than 24 hours after running
❌Having to take anti-inflammatory medications for your pain

*These guidelines work for most runners but not all. Many factors can cause pain while running and this needs to be evaluated case by case. The last thing you want to do is run on a bone stress injury.

If you are experiencing pain and unsure if you should continue running or you're currently dealing with an injury, schedule a free call!

3 Core Exercises To Improve Your Running Form

Maintaining trunk stability throughout your run is crucial for efficient form.

Here are some exercises that will not only work on your core but also challenge coordination and motor control between your arms, legs, and trunk:
Perform 3 Rounds

1️⃣ Pallof Press with Marching - 15x each leg
2️⃣Push-up Position with Hip Marches - 20x each leg
3️⃣Thread The Needle into 90/90 Leg Position - 8x on each side

Pallof Press with Marching - 15x each leg

Push-up Position with Hip Marches - 20x each leg

Thread The Needle into 90/90 Leg Position - 8x on each side

If you are interested in working with us, schedule a free discovery call!

3 Dynamic Warm-Up Exercises For Your Pre-Run Routine

Why Should You Perform Dynamic Warm-ups Pre-Run?

Performing dynamic warm-up exercises before your run is important especially if you've been sitting at a desk, carrying a heavy bag, standing with bad posture, or walking in heels the whole day.

These exercises can help reset your muscles, improve your motor control, and prepare your nervous system for running.

1️⃣ Hamstring Scoops - 15x

2️⃣ Lunge + Thoracic Rotation - 15x

3️⃣ A-Skips - 20x

If you're not moving well, you definitely won't be running well. Give these a try before your next run!

Rearfoot Strike versus Forefoot Strike, Which one is better?

This is a common question that I come across with many runners, which foot strike pattern should I choose to help me run better?

There is little scientific evidence showing that one-foot strike is more beneficial than the other. A rear-foot strike is more commonly seen in recreational runners and transitioning to a forefoot strike does not mean improvements in running economy or reduced risk of injuries.

However, there are certain situations where transitioning to a different strike pattern can help. This is based on many factors such as injury history, running analysis findings, movement assessment, footwear etc.

If you are in the process of changing your foot-strike pattern, make sure to modify your running mileage/training accordingly and perform specific strength exercises to help your body transition smoothly.

If you are interested in working with us, schedule a free discovery call!

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Xu Y, Yuan P, Wang R, Wang D, Liu J, Zhou H. Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health. 2021 Jan/Feb;13(1):71-77. doi: 10.1177/1941738120934715. Epub 2020 Aug 19. PMID: 32813597; PMCID: PMC7734358.

Thompson, Missy et al. “The Coupling of Stride Length and Foot Strike in Running.” Frontiers in sports and active living vol. 4 768801. 12 Apr. 2022, doi:10.3389/fspor.2022.768801

✨3 things to check when you go back to the gym after labor✨

1️⃣ Heaviness/pressure-like feeling around your vulva area

🔸After labor, especially for breastfeeding moms, connective tissues that support your organs are not as stable as they were pre-pregnancy. When we start to lift heavy or challenge our core stability more than our tissues can handle, there is a risk of developing organ prolapse.

2️⃣ Conning at your central abdominal line can indicate diastasis recti

🔸During the third trimester, having conning is normal but after labor, if you are still seeing conning when you do any core exercises and/or weight lifting movements then you might have developed diastasis recti.

3️⃣ Leakage during high-impact activities

🔸When doing exercises such as box jumps, double unders, and running if there is leakage, this can indicate stress urine incontinence.
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If you notice these symptoms when you are at the gym, please reach out to a Pelvic Floor PT for an assessment to see whether you have a pelvic floor dysfunction

Runners: 3 Strength Exercises to Incorporate Into Your Training

Why you should add single-leg exercises into your workouts

Running is essentially jumping from one leg to the other repeatedly. That is why efficiently absorbing load through a single leg is crucial.

Here are 3 strength exercises incorporating single leg loading to help improve your running:

1️⃣ Loaded Marches - 3 x 30-40 seconds

2️⃣ Band Single Leg RDLs - 3 x 10

3️⃣ Front Rack Reverse Lunges - 3 x 10

Improve Your Running Mechanics: Hip Extension

Importance of Hip Extension During Running

During the toe-off phase of running, at least 10-15 degrees of hip extension range is crucial to set up for efficient propulsion. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.

Issues That Can Occur When There Is a Lack of Hip Extension

When a runner lacks proper hip extension mobility, some common compensations that can occur include lumbar spine hyperextension, shortened running stride, and increased loading at the ankle joint. Inefficient running form can eventually lead to a repetitive stress injury.

Hip Flexor Weakness Can Be One of The Causes of Limited Hip Extension Mobility

If you have been stretching and continue to feel hip flexor tightness, the issue might not be a shortened muscle. Weakness can sometimes be perceived as muscle tightness. Try strengthening the muscle instead and see if that fixes the issue.

Here Are Some Exercises To Strengthen Your Hip Flexors:

1️⃣ Eccentric hip flexion contraction w/ Kettlebell

🔸Make sure to keep your back flat on the bench
🔸Bring both legs to your chest, hold onto the opposite leg and slowly lower the weighted leg down

2️⃣ End-Range hip flexion isometric holds

🔸Bring your knee up to your chest, release and hold the position
🔸Make sure to keep your core and glutes engaged

3️⃣ Resistant Band marches in Triple extension

🔸Raise your knee up towards your chest
🔸Make sure to keep your core and glutes engaged

Overhead Shoulder Warm-Up Exercises

I usually have issues with end-range shoulder flexion during overhead loading, these exercises help prepare my shoulders by increasing my range of motion and stability in those positions.

Here are some of my go-to warm up exercises that I use to prep my shoulders for overhead lifts. Use light to medium weights (this is just a warm-up)

1️⃣ Thoracic Extension + Unilateral Elbow Liftoff

🔸Find an elevated surface to rest your elbows on
🔸With both hands touching your shoulder drop your chest towards the floor while maintaining a neutral spine
🔸Lift one elbow off the surface and hold for 5 seconds

2️⃣ Landmine Shoulder Rotations

🔸Start at end-range shoulder flexion with neutral spine
🔸Lower the barbell to one side and bring it back up, make sure the motion is slow and controlled

3️⃣ Bottoms-up Kettlebell Presses

🔸Start at a 90/90 elbow/shoulder position
🔸Press dumbbell up into end range shoulder flexion and hold for 5 seconds

3 Exercises for Foot/Ankle Repetitive Stress Injuries

What Can Cause a Repetitive Stress Injury?

Repetitive stress injuries of the foot and ankle commonly occur in runners of all levels. There are many factors to consider leading up to this kind of injury including injury history, tissue capacity, training load, recovery, and equipment.

How to Treat a Repetitive Stress Injury?

The goal of these exercises is to start the process of desensitization as well as rebuild injured tendons/soft tissues. We want to gradually expose the injured area to time under tension before progressing to more demanding movements.

Here are some rehab exercises to treat a repetitive stress injury at the foot/ankle:

1️⃣ Isometric SL heel raise

3 sets of 30-45 sec. holds

2️⃣ Isometric Wall sit + soleus raise

3 sets of 30-45 sec. holds

3️⃣ Isometric lunge + heel raise

3 sets of 30-45 sec. holds

If you are dealing with a repetitive stress injury that doesn’t seem to get better, contact us to see if we can help!

Bridge Exercise Variations to strengthen your hips and core

Benefits of Performing Bridging Exercises

The bridge is a great exercise for strengthening your glutes, hamstrings, and core. These exercises are great to incorporate into a rehab program before introducing higher-level strength training.

Here are a few bridge exercise variations you can try:

1️⃣ Bridge Marches

2️⃣ Bridge Walk-Outs

3️⃣ Bridge with Foam-Roller

4️⃣ Single Leg Bridge

5️⃣ Single Leg Bridge with Slider

The Most Effective Training Program is a Consistent One

The Key is Consistency

There are many great training and rehab programs out there but none of them will work if you are not consistent with it. It takes many hours of practice to master a certain skill, this is also true for lifting heavier, running faster, and recovering from injury. Consistency is how your body will adapt and progress.
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During an initial evaluation with us, we will find and prioritize areas of weakness that need to be addressed. You won't be overwhelmed with too many exercises, we will pick the lowest hanging fruit first before scaling up. We know that many factors can affect consistency and building an individualized program that fits into your lifestyle is key.

Find out if we're the right fit for you, and schedule a free discovery call!