Run Resiliently.

Physical Therapy, Strength & Conditioning, Gait Analysis

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April has been a busy month and I have not been good about my content creation lately, but that’s because my schedule has been so full working with all of you!! ❤️ PT’s that work a full schedule, how do ya’ll keep up with your conte
Last weekend, I got to be team physio for Project Renegade at LA marathon weekend. @renegade_running in partnership with Nike, sponsored 26 BIPOC athletes to run the LA Marathon. Being part of the project meant the athletes were provided free coachin
The rust has been busted! 🥈 female overall at @nvmarathon 5k! Racing this season, for me, is about showing up on any given day ready to put my best foot forward. Did I feel in 5k shape? Nope! Did I run my fastest time? Also, no! But I had a blast an
Understanding running injuries 101: doing too much too soon, too much load > capacity Or outrunning your own body’s tolerance for load. It’s as simple as that. I like to visualize load and capacity as two variables that sit on a scale
Still ~weaving dreams~ Hoping to do more of this in 2024! Short 5k/10k races only for me this Spring to truly spend some time developing my speed and I’m excited about it. The only races I’ve committed to for 2024 are: Grandmas Half Mar
-ɴɪᴋᴇ ᴘʀᴏᴊᴇᴄᴛ ᴅʀᴇᴀᴍᴡᴇᴀᴠᴇʀ- In 2021, I became part of the Nike Dreamweaver program along with 120 other fast women across the country. We’ve floated along in the shadows. You’ve seen us at races wearing arm bands, other tracking devices,
Two weeks ago, I got to pace my friend and PT patient @jenny_gshaw at the Trials of Miles Chase the throne segment one. At 6 months pregnant, she ran 18:50 for a 5k 🤯🤯 Fastest pregnant woman I know and always inspired by her! 📸: @koolgurl69 #ph
The 12 week strength training program for trail runners is HERE 🏔️. This is a great intermediate program for runners aiming to improve strength, durability, and improve performance during training. In order to run faster and longer, you need to firs
Strength training isn’t just great for improving your resilience as an athlete, but also important for the general population to improve muscles mass, bone density, and preventing falls as you get older. Thank you @cindykuzma for the opportunit
Too good to not repost! @litoffstudios drew ✍️ @davidtlam and I two weeks ago, @runcim262 Impressive how on point his doodles are! Major shoutout to these 2 for showing up for me this marathon season! #legends hit up @litoffstudios for any creativ
 

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“Running doesn’t get easier or more forgiving, we get stronger and more resilient.”

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Exercises for Runners

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Pandemic Home Gym for Runners 101
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Pandemic Home Gym for Runners 101
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Why All Runners Need to Deadlift:
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Why All Runners Need to Deadlift:
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Spine Mobility for Runners with Videos
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Spine Mobility for Runners with Videos
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Learn three spine mobility exercises for runners.

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Injury Prevention for Runners

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When is Rest best for running injuries?
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When is Rest best for running injuries?
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Do we really need to completely rest running injuries? It depends. In this blog, Dr. Anh breaks down different scenarios where rest is best for treating running injuries and when some form of running (with modification) can actually be beneficial to stimulate healing.

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The Do’s and Don’ts of Tendon Injury
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The Do’s and Don’ts of Tendon Injury
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Tendon injuries are one of the most common overuse injuries in distance runners. This post highlights the most common areas for tendon injuries, early signs and symptoms, as well as whether or not your should run with it. Most people can continue to run with modified training load. In this post, I summary the do’s and don’ts for a tendon injury.

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The most successful return to run programs are individualized, not cookie cutter.
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The most successful return to run programs are individualized, not cookie cutter.
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All runners are DIFFERENT and your return to run program should not be cookie cutter. Go see a physical therapist that specializes in running injuries to get the best treatment and guidance on how to return to running safely and minimize risk of re-injury.

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Footwear

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Does more cushioning decrease running injuries?
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Does more cushioning decrease running injuries?
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Does more cushioning = reduced injuries? Logically, we would expect increased cushioning in shoes to decrease injury risk by absorbing impact forces. Runners also report benefits such as reduced fatigue during training. Is this a placebo affect or true? It also seems these days that shoes keep getting thicker and bulkier.

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How to Select Running Shoes
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How to Select Running Shoes
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Selecting running shoes can be an overwhelming and complicated process. Research suggests there is no algorithm for shoe fitting based on foot type, instead, select shoes that feel most natural.

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Footwear Science
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Footwear Science
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Footwear technology constantly evolves as running research develops and marketing strategies within large shoe companies change. With each brand trying to distinguish itself from others, selecting footwear has been more confusing than it ever was.

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Together we can

Run Resiliently

re·​sil·​ience | \ ri-ˈzil-yən(t)s\ : the capability of a strained body to recover its size and shape after deformation caused especially by compressive stress