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How's it goin?
In this episode I am talking about meniscus tears: causes, symptoms and treatments.

Important points

• How meniscus tears happen: compression+shear
• Symptoms of meniscus tears
• Treatments for meniscus tears including surgery

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

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Hey!
How's it goin?
In today's episode I'm talking about how often an injury-prone runner should run.

Important points:

• Rest days for healing injury
• Importance of cross-training
• Importance of running frequency
• Structuring your training week to get better with running and prevent injury

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey!
How's it goin?
In today's episode I review different popular runDisney training plans and advise the best way to choose a training plan that works for injury-prone runners.

Important points:

• Review Hal Higdon plans
  • Beyond minimal total mileage
  • Changing mileage mid-week
  • Increasing 1+ miles every week long run
  • Typically 4 runs per week
• Review Jeff Galloway runDisney plans
  • Beyond minimal total mileage
  • Mid week runs consistent week to week
  • Increasing 1-2 miles every week long run
  • 3 runs per week for half marathon distance
  • 3-4 runs per week for marathon, Goofy, Dopey distances
• Review pros and cons of HH and JG training plans
• Recommendations for injury-prone runner training plans
  • 10% mileage increases
  • Consistent mid-week training runs
  • Rest days

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey!
How's it goin?
In today's episode I'm talking about should injury-prone runners split up their strength workouts?

Important points

• Having adequate rest days for healing
• Circuit style whole body strength workouts

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey! How's it goin?
Today's episode I'm talking about adjusting your strength workouts if you're injured or prone to getting injured.

In this episode:

• The importance of starting with easier exercises than you think you need to
• A simple way to avoid flare ups
• Avoid having to rest for a month with the right kind of exercise

Links discussed: Finish Line Fitness a strength program for injury-prone runners

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey!

How’s it goin?

In today’s episode I’m talking about Ways to make your at home workout harder without flaring up injuries

Equipment needed:

• Elastic resistance bands
• Dumbbells 10+ pounds

Ways to make at home workouts harder

• Add weight or resistance bands
• Go from double leg to single leg
• Add an isometric hold in the middle of a movement (hold for a count of 5+ seconds)
• Add an eccentric controlled movement (go slower on return to start)
• Stand on an unstable surface (pillow, foam, BOSU, etc)
• Move the “easier” exercises to the end of the workout

Links: Finish Line Fitness A strength program for injury-prone runners

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey!
How's it goin?
In today's episode I am talking about strength training for injury-prone runners and what to do first

Strength Assessment

• Common misconception about strength training.
• Clients' experiences with strength assessment.
• Baseline and tracking progress.

Muscle Weakness and Compensation

• Muscle compensation and its impact on injury.
• Testing and assessing all muscle groups.
• Pain can influence strength assessment.

Case Example: Knee Pain with Hip Weakness

• Common imbalances and weaknesses in runners.
• Examples of lateral movement exercises.

Register for the Free strength assessment workshop register here

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey! How's it goin?
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.

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey! How's it goin?
In today's episode I'm talking about changing your strength workouts through the year as you change what you're doing with your running training.

1. Understanding the Phases of Your Running Journey
   • Detailed explanation of each phase of the running journey and its significance in training for races.
   • Illustration of how the phases are interconnected and how they affect your strength training routine.
2. Strength Workouts During the Training Phase
   • Emphasis on the primary focus of the training phase: preparing for the upcoming race.
   • Discussion on how strength workouts should complement running training without being the main priority.
   • Recommendation to avoid introducing new or significantly heavy exercises during this phase.
3. Adjusting Strength Training During Taper and Race Week
   • Explanation of the purpose of the taper phase and its impact on strength training.
   • Recommendation to reduce intensity and volume of strength workouts during taper and race week to conserve energy for the race.
4. Prioritizing Recovery and Rehabilitation During Rest and Recovery Phase
   • Emphasis on the importance of rest and recovery after a race to allow the body to recover from exertion and potential injuries.
   • Recommendation to focus on low-intensity, high-repetition exercises targeting supportive muscles to aid in recovery.
5. Building Strength During the Build Phase
   • Discussion on the significance of the build phase in preparing the body for future challenges.
   • Explanation of how this phase allows for the introduction of new exercises and heavier weights to build strength and resilience.
   • Emphasis on the role of strength workouts in injury prevention during this phase.
6. Avoiding Common Mistakes in Strength Training Timing
   • Addressing the misconception of focusing on strength training during the wrong phase of the running journey.
   • Explanation of why timing is crucial in incorporating strength workouts to avoid exacerbating injuries.

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.

Send us a text

Hey! How's it goin?
In this episode I’m talking about maximizing what you’re doing when you’re not training for a race for injury-prone runners.

1. Importance of Strength Training
   • Discuss the role of strength training in injury prevention and overall performance improvement.
   • Emphasize the need to prioritize strength exercises during the off-season to address weaknesses and imbalances.
2. Structuring a Strength Training Program
   • Importance of working with a professional to develop a personalized strength training plan.
   • Explanation of different levels of exercises (e.g., foundational, advanced) based on individual needs and experience.
   • Discussion on the importance of quality over quantity in strength training.
3. Incorporating Strength Training into the Off-Season Routine
   • Tips for integrating strength training into the off-season routine.
   • Recommendation to prioritize strength training before running sessions during the off-season.
   • Discussion on the benefits of focusing energy on strength training during the build phase of the off-season.
4. Differentiating Between Pain and Soreness
   • Explanation of the difference between pain and soreness in relation to running and strength training.
   • Encouragement to seek professional guidance if experiencing pain during workouts.

Learn more about Stronger. Faster. Finisher. !

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!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  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.