Jeff Cunningham breaks down the patient, practical way to come back from injury, illness, and anemia without digging the hole deeper. He walks through soft-tissue vs. bone-stress injuries, return-to-run progressions, smart cross-training, and why the hardest part is usually not the rehab plan, it’s having the discipline to respect the process before fitness comes rushing back.

CHAPTERS:

00:00 Why This Episode

02:10 Patience Over Hacks

07:23 Injury Types Overview

09:45 Soft Tissue Grades and Treatments

16:12 Bone Stress Healing

19:50 Bone Nutrition Basics

26:21 Stress Reaction Vs Fracture

32:31 Heat And Run Walk

34:44 Cross Training Options/Balance

37:41 Injury Recovery Timelines

39:58 Bone Stress Healing Guide

42:40 Nutrition and RED-S Risks

44:22 Elliptical and Pool Fitness

48:09 Return to Run Phases

51:07 Cross Training Pitfalls

53:23 Training While Sick

58:04 Antibiotics and Med Rules

01:01:47 Anemia Return Strategy

01:07:14 Creatine for Runners

01:08:58 Final Takeaways

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

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IG: @jdcunningham97

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