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In today's episode I'm talking about making your strength workouts work for you as an injury-prone runDisney runner

1. The Purpose of Strength Training
   • Explanation of the common misconception of using strength training to alleviate pain.
   • Differentiation between addressing weakness and managing pain.
   • Insight into how strength training is primarily aimed at preventing future injuries by building muscular support.
2. Identifying Signs of Weakness
   • Discussion on recognizing signs of weakness in various areas of the body, such as ankles, knees, hips, and upper body.
   • Examples of symptoms indicating weakness, including instability, inability to rise on toes, or difficulty lifting objects.
   • Importance of distinguishing between pain-related symptoms and true signs of weakness.
3. Incorporating Specific Exercises for Weaknesses
   • Recommendation to tailor strength training routines to target specific weaknesses identified in runners.
   • Explanation of the significance of ankle, foot, core, and upper body exercises in addressing weaknesses.
   • Highlighting the importance of a comprehensive, whole-body strength routine for optimal running performance.
4. Understanding the Role of Posture and Upper Body Strength
   • Insight into the connection between upper body strength, posture, and efficient running mechanics.
   • Illustration of how upper body strength contributes to maintaining proper posture and breathing during running.
   • Dispelling myths about the irrelevance of upper body strength in running.
5. Implementing a Well-Rounded Strength Routine
   • Guidance on designing a balanced strength training program covering all major muscle groups.
   • Encouragement to include core and upper body exercises alongside lower body routines.
   • Explanation of how a holistic approach to strength training minimizes the risk of imbalances and injuries.
6. Emphasizing the Importance of Consistency
   • Stressing the significance of consistency in performing strength exercises to see tangible improvements.
   • Reminder of the long-term benefits of maintaining a regular strength training regimen for injury prevention.
   • Encouragement to prioritize strength training alongside running to achieve overall fitness goals.

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Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

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  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.