1. Comfort is key
2. No shoe fixes training errors
3. Price doesn’t guarantee quality
4. Gait assessment isn’t needed initially, but may help later if dealing with persistent pain or injuries.
5. Shoe rotation may help with shoe longevity and performance.
#running #runnersofbluesky #runners
Every new runner wants to know what shoe is best for them. Unfortunately it's not an exact science. Here's some insights I have about running shoes 👇
Want a custom 16-week training plan built by a physical therapist running coach? 🏃💨
I'm giving away 5 spots over on Threads and Instagram right now! No cookie-cutter plans—real coaching tailored to your schedule.
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#runnersofbluesky
Want a custom 16-week training plan built by a physical therapist running coach? 🏃💨
I'm giving away 5 spots over on Threads and Instagram right now! No cookie-cutter plans—real coaching tailored to your schedule.
Follow the link to Enter www.instagram.com/p/DTLaeP1DxG...
#runnersofbluesky
60-70% of running injuries are related to training errors!
Here's 5 training errors and how to avoid them:
#runnersofbluesky #running #runners #runchat #blueskyrunners
Stop holding your breath every time you lace up.
As a Physical Therapist and Running Coach, I specialize in bridging the gap between "cleared for activity" and "hitting a PR."
I’m currently offering free 15-minute discovery calls.
www.fortified-strides.com
#runnersofbluesky ##blueskyrunners
For runners, "stiffness" is often a secret weapon; a "stiffer" muscle-tendon unit acts like a spring, storing and returning energy to improve your running economy.
If you want lasting flexibility, prioritize strength training through a full range of motion.
Stop treating your pre-run stretch like a requirement. Science shows static stretching before a workout can actually impair performance by reducing muscle force.
Continued 👇
You can't beat fundamentals.
Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals.
#running #runners #run #runnersofbluesky ##blueskyrunners
4 Tips to meet the energy demands of running:
Don’t skip meals!
Eat 3 meals per day and 2 snacks
Fuel up both before and after runs
Focus on nutrient dense foods
#running #blueskyrunners #runnersofbluesky #run #runners
You don't need to be sore after every workout to make progress.
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#blueskyrunners #running
Practice in race-like conditions—heat, elevation, and even your race-day shoes. While perfection isn't necessary, specific prep can boost performance and reduce surprises.
#running #runners #runnersofbluesky #blueskyrunners
Want to increase your chances of race day success? Tailor your training to the course conditions: hit hills for hilly races, trails for trail runs, and roads for road races.
Sample Week Training Schedule:
- Monday AM: Tempo run
- Monday PM: Lift
- Tuesday: Easy run or bike
- Wednesday: Easy run or Rest day
- Thursday AM: Speed workout
- Thursday PM: Lift
- Friday: Easy run or bike
- Saturday AM: Long run
- Sunday: Rest day
#running #runnersofbluesky #blueskyrunners
Things runners think they need, but don't!
- A complicated training program
- Fancy recovery tools
- The latest running tech
- The perfect shoes
What they actually need? - To show up every day.
#runnersofbluesky #blueskyrunners #running #runners
Runners - Don't Fall for the Hype!
- Zone 2 training isn't the only answer.
- HIIT isn't the ultimate solution either.
You need a mix of all intensity levels:
- Lots of easy runs
- Some moderate efforts
- A bit of hard efforts
The right balance depends on your goals.
#runnersofbluesky
Avoid the common new runner mistake of overdoing it early.
Pushing too hard can lead to burnout and even injuries.
Prioritize long-term consistency by starting with shorter distances and gradually increasing your mileage.
Small, sustainable steps build a stronger running foundation.
#running
Runners— You can be injured and still see fitness gains. Embrace cross-training and keep moving!
#running #blueskyrunners #runnersofbluesky #runners
Think you’re too old to start running or lifting weights? Think again. Exercise at any age can enhance your quality of life, from increasing mobility and improving strength to reducing the risk of chronic diseases.
#running #runners
I think every training zone offers different physiological adaptations. Every zone can be beneficial. How much time you spend in each zone depends on what your goals are.
If it sounds too good to be true, it likely is! Sustainable running success requires dedication, not quick fixes.
Runners have you seen ads promising huge running gains in "half the time" with less stress? Like "Add 2-8+ miles to long runs in half the time of traditional training" or "breakthrough plateaus" with a "secret technique"?
Good luck with your recovery!
RUNNERS!
You don't need to be sore after every workout to make progress.
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#running #runners
RUNNERS! - Remember, not all mileage is the same!
You need to consider factors like terrain, environment, climate, program design, speed, intensity, and non-training life stressors that can impact performance without significant changes in mileage.
#running #runners
Long Run Execution Guide
Purpose:
- Build Endurance
- Improve Fat Utilization
- Improve mental toughness
Intensity:
- Easy, conversational pace
- No more than 20-30% of total weekly mileage.
Tips:
- Plan your route
- Listen to your body
- Hydrate
- Fuel before, during, and after
#running
If ibuprofen is your go-to for every run, take a step back and evaluate your training.
#running #runners
Attention Runners!
If new shoes aren't solving your chronic injury woes, it's time to look beyond your footwear.
The real issue could be:
-Training errors
-Lack of recovery
-Insufficient strength training
At least one study found that the average is around 164 spm, but can sometimes be manipulated to help manage injuries or improve performance. Find what works for you!
