Strength training for runners is often treated as optional, something to add only when time allows. As a physical therapist who works with runners every day and as someone who runs consistently, I see the impact of this mindset all the time. Runners who skip strength work often struggle with recurring injuries, declining efficiency, and…

Dr. Greg Ellis from Rehab 2 Perform share his top race week tips to help you prepare for race day. Now let’s go deeper. Race week is not about cramming in extra miles.It is not about squeezing in one more hard workout.It is about aligning your body and mind so you can perform at your…

Improving running endurance is one of the most common goals runners have, but it is also one of the easiest ways to slip into overtraining. As a physical therapist who works with runners every day and as someone who continues to train with performance goals in mind, I see this pattern often. Runners push volume,…

Cold Weather Running Tips for Staying Healthy and Consistent Cold weather running can be one of the most effective times of year to build consistency and resilience, but it often comes with misconceptions that quietly increase injury risk. As a physical therapist who works with runners year-round and as someone who continues training through winter,…

New Fitness Goals include Running? Here is how to Increase Running Volume Safely Without Injury or Burnout Every year when runners set new fitness goals, motivation is high and patience is low. As a physical therapist who treats runners daily and as a runner myself, I see the same pattern repeat. Runners feel great early,…

As a physical therapist and a runner, I’ve had more conversations about shin splints than I can count. They’re one of the most common injuries in the running world, especially for beginners, high school athletes, and runners increasing mileage or intensity too quickly. The pain usually starts as a dull ache along the front or…

As a physical therapist and an avid runner, I get asked all the time—should I run with a group or stick to running solo? The truth is, both have their place in a balanced running routine. But if you’re looking for consistent motivation, performance improvement, and fewer injuries, running with a group might just be…

The Role of Mobility in Injury Prevention for Runners By a Physical Therapist and Runner Who Knows What It Feels Like to Be Sidelined When most runners think about improving performance or preventing injury, they tend to focus on mileage, strength training, or recovery techniques like foam rolling. But there’s one key piece that often…

Foam Rolling vs. Stretching: Which is Better for Runners? By a Physical Therapist and Runner Who Uses Both Daily As a physical therapist and fellow runner, I get this question a lot: “Should I foam roll or stretch after a run?” The answer isn’t one-size-fits-all. Both methods can be valuable recovery tools—but they serve slightly…

When most runners think about improving performance, the first instinct is often to log more miles. While building endurance is essential, strength training is one of the most effective — and often overlooked — ways to become a stronger, more efficient runner. Incorporating strength work into your training routine can help you run faster, recover…