Stride Running PT + Performance

🧂RUNNERS SHOULDN’T BE SALTY🧂
+
🛀It’s amazing to me that Epsom salt baths are continuing to be used. There really is no sound evidence behind them, especially for the purposes that athletes use it. While the magnesium in Epsom salt can be beneficial for skin conditions the idea that it’s soaks through the skin, through the bodies tissues to pe*****te the muscle is just unlikely. If any of the nutrients did reach the muscles, how much would make it that far and would it be enough to make a difference?
+
📈Epsom salt is just another well marketed “hack” that placebo science has convinced us improve recovery. Get your nutrients from foods and save salt for your fries and sidewalks not for your body.
+
🏃🏻Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
[email protected]
+
+
+

🤯WE'VE BEEN DOING IT WRONG FOR A LONG TIME🤯
+
🧊Icing is good for one thing...pain😫Immediately applying ice after an injury for a 10 minute period may make sense to initially help with pain but shouldn’t be used after that.
+
🥶Icing actually constricts blood vessels which prevents inflammation and healing properties from getting to the injury. Continuous and frequent icing just slows everything down.
+
❌Icing in no way prevents injury from occurring.
+
🤕Icing can increase injury risk if performed at the wrong time. It reduces strength, endurance and speed, leading to increased injuries and should never be used before a run or competition.
+
🏃🏻♂Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃♀

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
[email protected]
+
+
+

💡FUNDAMENTALS > HACKS💡
+
It would be great if we could do some thing for 15 minutes a day and be fully recovered, but the fact of the matter is it’s not that easy. Real recovery takes time, discipline and intention.
+
💤 8+ hours of sleep is huge for being and feeling well rested and ready to go every day. We’ve all been told how important sleep is, now we just need to be doing.
+
🥗Adequate nutrition is just as important as eating the right foods. If we don’t have enough fuel to keep our body going our recovery will suffer and we’ll break down. When it comes to what to eat I think we all have a good idea of what good eating is. Lots of fruits and veggies, fresh meats and whole grains. It’s really that simple.
+
😰We usually don’t think of stress management when we want to feel better but it can often be the missing link🔗. We need to manage our stress internally as well as our stress from a training standpoint. This is why slower running is so important to make sure that we are well recovered for our next workout or race.
+
🏃🏻♂Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃♀

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
[email protected]

❌IT JUST DOESN’T WORK❌
+
🏃Your body needs time to recover and running fast every single day will never make you faster in the long run.

🦴Not only will it impact your performance but you’re increasing your risk for injury.
+
🏃🏻Generally, runners to race frequently understand this concept but a lot of recreational runners don’t. They run at one speed and that speed is usually as fast as they can tolerate. If you want to get faster you have to back it off at times.
+
⚡️A lot of slow training and a little fast training is your best bet for improving performance.
+
+
+

❌IT JUST DOESN’T WORK❌
+
🏃Your body needs time to recover and running fast every single day will never make you faster in the long run.

🦴Not only will it impact your performance but you’re increasing your risk for injury.
+
🏃🏻♂Generally, runners to race frequently understand this concept but a lot of recreational runners don’t. They run at one speed and that speed is usually as fast as they can tolerate. If you want to get faster you have to back it off at times.
+
⚡️A lot of slow training and a little fast training is your best bet for improving performance.
+
+
+

🏃🏻♂SKINNY RUNNER TO BODYBUILDER?💪

🤨It doesn’t quite work like that. If you’ve ever tried to put on muscle mass or have watched a bodybuilder eat, you know that it takes an incredible amount of calories to bulk up🍔
+
🔗Pair that with the amount of calories you’re already burning from running everyday and its nearly impossible to “bulk up”. If you are someone who adds bulk easily, try lifting before easy runs and you’ll almost certainly kill your risk for gainz.
+
🏃🏻♂Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃♀

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
[email protected]

🍽CLEAR THE TABLE AND START MOVING WEIGHTS🍽
+
‼The benefits to running performance are overwhelming. Runners NEED to be strength training if you’re at all concerned with performance
+
🦴If you’re only concerned about staying injury free, you should probably still be strength training
+
😨Uncomfortable in the weight room? Pick up some heavy things around the house like a backpack filled with stuff 🎒or a cinderblock🧱 and get moving.
+
The good news for those who don’t like to lift- strength training is a supplement to running. This means that at least 80% of your training should still be running focused and strength training is just a small but important piece of the pie.
+
+
+
Dealing with a running related injury? Looking to improve your running performance?

🏃🏻Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
[email protected]

💪NO WAY AROUND IT💪

Want a more in depth look at plantar fasciitis and how we treat it here at Stride? Check out our blog for more information.
+
Dealing with plantar fasciitis or any other running related injury?

🏃🏻♂Get the help you deserve from a doctor of physical therapy who specializes in running rehabilitation and performance coaching🏃♀

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?(720)-257-9427
[email protected]
+
+
+

Plantar Fasciitis — Stride Running PT + Performance Unfortunately, this is one I know all too well. I dealt with plantar fasciitis for more than a year while running in college and never received any relief from the standard calf stretching, and rolling and icing the fascia. This is usually clinician’s go to across the healthcare field. While this ...

❌A LACROSSE BALL WON'T CUT IT❌
+
The plantar fascia isn't just a clump of irritated tissue. It’s actually an integral part of the structure and support of our foot. It must tolerate large forces during running and too much increase in force is large reason for pain.
+
To treat this we need to improve the fascia’s ability to load through exercises directly loading and stretching the fascia. Also, we should adjust your training to prevent aggravation of symptoms the next day. For example, if running 20 mins aggravates the next day, try 10 mins and monitor symptoms. In addition to time we can adjust intensity and terrain (uneven trail, hills, etc.) to help manage the load that the fascia will go through.
+
Dealing with plantar fasciitis or any other running related injury?

🏃🏻Get the help you deserve from a doctor of physical therapy who specializes in running rehabilitation and coaching🏃

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free long term

Questions? Want more information?
(720)-257-9427
[email protected]
+
+
+

Paul had difficulty running more than 1.5 miles having to stop because of knee pain. After one session with a little gait retraining to increase his step cadence he left running pain free and feeling “much easier” on his knees.

REMINDER- Tonight at 6pm

Come get a run in and FREE help with any nagging injuries next Wednesday 3/3 at Boulder Running Company in Littleton!!

You know what happens when you AssUMe!

For the first edition of Failure Friday, we’re highlighting the importance of thorough market research. Due to a recent discovery that Threshold PT and Performance already exists in the distant Littleton area, we will be changing to Stride Running PT + Performance to prevent any confusion for our customers!
•
Failure Friday is a new post series we will be doing to break up the monotony that everything on social media is perfect. It’s important to see that failures are normal and inevitable.
WITHOUT FAILURE THEIR IS NO GROWTH!

NOW ACCEPTING CLIENTS

We are officially taking on runners for physical therapy! If you’re a runner dealing with injury please click the link in below to schedule a FREE consultation call, to see how we can help guide you back to pain free running!

https://www.thresholdrunningpt.com/contact-us

Stride Running PT + Performance updated their phone number.

First interval workout in over 8 years! High school me would be disappointed in these times but present me’s pumped. On the road to again. Only getting faster from here!
•
fast

[SORENESS SUCKS]

⚡️If you’re sore, the best thing you can do is a light jog or fast walk

💊NSAIDS were also shown to help but left off the list, because they’re riddled with side effects and have been shown to decrease in recovery and healing times.
•
📄Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64. doi: 10.2165/00007256-200333020-00005. PMID: 12617692.

📄Fleckenstein J, Niederer D, Auerbach K, Bernhörster M, Hübscher M, Vogt L, Banzer W. No Effect of Acupuncture in the Relief of Delayed-Onset Muscle Soreness: Results of a Randomized Controlled Trial. Clin J Sport Med. 2016 Nov;26(6):471-477. doi: 10.1097/JSM.0000000000000259. PMID: 26540600. @ Denver, Colorado

[THEY DON’T DO WHAT YOU THINK]

•Can have possible negative effects when done in between performances within the same day
•May or may not benefit next day performances
•Don’t improve removal of lactate from muscles
•Don’t prevent muscle soreness and too intense cool downs may increase soreness
•Don’t improve neuromuscular recovery
•Don’t decrease muscle stiffness
•Don’t decrease injury risk
•Are a good way to add extra training volume after a race or workout

⚡️With all this said, I personally still do a walking cool down after workouts and races. For whatever reason, I feel better and if you’re in the same boat, more power to you. If you’re someone who despises them, then don’t waste your time and likely nothing will happen.

📄 Van Hooren, B., Peake, J.M. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med 48, 1575–1595 (2018). https://doi.org/10.1007/s40279-018-0916-2

⚡️Warm-ups should increase your body temperature, increase metabolism and prepare your muscles and bones for running. A lot of runners swear by warm-ups and have long lists of drills and stretches they perform. If this is you, and you enjoy it, then keep it up. If not let’s keep it simple. A fast walk, is the closest thing to running and will give you all the benefit you need from a warm-up. I.Whatever you decide, just make sure you’re not static stretching.
•
🏃🏻‍♂️Research is overall lacking with long distance running performance and warm-ups but does show that a 200m bout at race pace improves 800m performance. Meanwhile, research is plentiful with sprinting performance and warm-ups and should include multiple high intensity short sprints and/or heavy lifts.
•
📄Blazevich AJ, Gill ND, Kvorning T, Kay AD, Goh AG, Hilton B, Drinkwater EJ, Behm DG. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Med Sci Sports Exerc. 2018 Jun;50(6):1258-1266. doi: 10.1249/MSS.0000000000001539. PMID: 29300214.

📄McGowan CJ, Pyne DB, Thompson KG, Rattray B. Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports Med. 2015 Nov;45(11):1523-46. doi: 10.1007/s40279-015-0376-x. PMID: 26400696.

📄Yeung SS, Yeung EW, Gillespie LD. Interventions for preventing lower limb soft-tissue running injuries. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD001256. doi: 10.1002/14651858.CD001256.pub2. PMID: 21735382.

[50% OF ALL RUNNING INJURIES OCCUR AT THE KNEE]

⚡️Increasing cadence tends to shorten your stride, which will shift landing force from your knees and hips to your calf muscle complex and ankles. This study found that increasing cadence just 5% was enough to decrease loading at the knee and increasing 10% reduced loading at both the hips and the knees. Generally PFPS and patellar tendinopathy are good injuries to attempt this strategy with. However, increased step rate could increase other injury risk due to a large increase in steps needed for the same distances already being run, and a shift in forces from change in stride. AS ALWAYS, CONSULT WITH AND BE EVALUATED BY A MEDICAL PROFESSIONAL BEFORE TAKING ADVICE ON SOCIAL MEDIA.

⚡️Having played around with cadence myself, I can tell you it is difficult to change. When recommending this to my athletes, I suggest that they slowly implement this into their running and alternate between increased cadence and their preferred cadence during runs (I.e. 1 min fast, 2 min preferred). It is very hard to simply tell yourself, “just take faster steps” and often won’t produce the desired outcome. One of the easiest ways to increase cadence is to shorten arm swing. Our focus with arm swing should be driving backwards and the quicker we drive backwards, the faster our feet will turn over. Also, while you could go through the hassle of filming yourself, calculating your preferred and increased cadences and running with a metronome, downloading an app like RunCadence works pretty well.

📄Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296-302. doi:10.1249/MSS.0b013e3181ebedf4

[PROGRESS APPROPRIATELY]
•
📈 Whether returning from injury or just starting out, progression with running has to be done systematically. Just because our goal may be based around distance or speed, we have to realize that just like anything, improving running is a process. We can’t even begin to think about adding on distance or running faster if we’re not running consistently at least 4 days a week (still probably a little low for most people to be successful). Without a solid base, increases in duration or intensity, jump our injury and burnout risk through the roof.

[COMFORT IS KING]
•
⚡️Sometimes the body just knows exactly what to do. Often when picking out a shoe, we’re influenced by a salesman who’s been trained to fit shoes based on foot type. However, this strategy doesn’t show to help with injury prevention at all. If left to our own decision we tend to self select a shoe based comfort. With more comfortable shoes we see an automatic reduction in injuries and possible improvements in performance.
•
⚡️Next time you’re at the running store, test run as many shoes as you can and make sure the decision to buy is yours based on comfort and not a someone pushing a false belief.
•
📄Nigg B, Baltich J, Hoerzer S, et alRunning shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’British Journal of Sports Medicine 2015;49:1290-1294.

[IMAGINE IF STRETCHING, FOAM ROLLING OR ICING WERE EVEN CLOSE TO THIS GOOD AT REDUCING INJURIES]
•
⚡️Looking for the quickest and easiest way to reduce risk of injury? Look no further. This is the easiest and simplest thing that all of us can do to reduce injury risk with running. Different models of shoes will stress your body differently. By switching back and forth between multiple pairs we ensure that the same areas aren’t being stressed repeatedly and that our body is being challenged in new ways to promote adaptation and resilience.
•
🤑If you can afford two pairs at once, do it! If not get a second pair going as quickly as you can.
•
📄Malisoux L, Ramesh J, Mann R, Seil R, Urhausen A, Theisen D. Can parallel use of different running shoes decrease running-related injury risk? Scand J Med Sci Sports. 2015 Feb;25(1):110-5. doi: 10.1111/sms.12154. Epub 2013 Nov 28. PMID: 24286345.

[DO RACING FLATS/SPIKES MAKE A DIFFERENCE]
•
⚡️YES! That feeling of being lighter and faster after lacing them on, isn’t just in your head, it’s actually real. If you’re racing for time, get yourself a pair!
•
⚡️Be aware that you may be more sore than usual after running in them as they tend to be less supportive and have a different structure from your training shoes.
•
⚡️ However, not all racing shoes hit that 440g cutoff (look at the Hokas). Runningwarehouse.com lists weights with all of their shoes (for individual so multiply by 2) and is a great way to find a light pair to improve performance. Weights are listed with size 9 but odds are people with bigger shoe sizes can manage increased weight with the same economy.
•
📄Moore IS. Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy. Sports Med. 2016;46(6):793-807. doi:10.1007/s40279-016-0474-4 @ Denver, Colorado