Running to the Castle

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In today's episode I'm answering the common question if you should wear a knee brace while you run or strength train

In this episode:

• Purpose of knee braces
• Different kinds of knee braces
• Discussion to help you decide if you should wear a knee brace while you run or strength train

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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In today's episode I am discussing the differences between an acute meniscus tear and degenerative meniscus tears.

Understanding Meniscus Tears: Acute vs. Degenerative
Acute Meniscus Tears

• Symptoms
• Causes - plant and twist

Degenerative Meniscus Tears

• Symptoms
• Causes - wear and tear, repetitive motions, jobs requiring deep squatting
• Answer: Does pain correlate to the degree or level of meniscus degeneration?

Compensatory problems from pain related to meniscus tears

If you're looking for specific guidance and help training for a runDisney race and have a meniscus tear, I invite you to join the interest list for Finish Line Academy to be notified first when registration opens.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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In today's episode I am answering the question: Can I run after meniscus surgery?

In this episode some important topics include
Chapters & Topics:

Recovery from Meniscus Surgery

• Recovery process following meniscus surgery,
  •  distinguishing between meniscus repair and meniscectomy surgeries. 
• Recovery timelines for each type of surgery, emphasizing the need for patience and 
• Adherence to specific criteria before starting a return to running program. 
• Normal post-activity swelling and its expected duration during the recovery period.
• Types of meniscus surgery
• Recovery time after meniscus repair
• Recovery time after meniscectomy
• Return to running program after meniscus repair

Return to Running Program After Meniscus Surgery

• Return to running program after meniscus surgery. 
• Details the guidelines for gradually increasing jogging distance and 
• Emphasizes the importance of controlling pain and swelling, strength training, and maintaining cardiovascular endurance to aid in recovery.

Rehabilitation after Meniscus Surgery

• Case study
  • Patient's delay in starting therapy after meniscus surgery led to a significant bend in the knee, 
  • causing complications in the rehabilitation process. 
  • Importance of starting therapy promptly and maintaining a straight knee for successful rehabilitation.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

Send us Fan Mail

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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

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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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...

Send us Fan Mail

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

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? 

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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. 
• ...