Hey runner, I'm Marie, @drwhittfit. Never feel like all your hard work was all for nothing ever again. I coach strength training for runners, helping YOU identify your weaknesses and fix them with strength exercises designed for runners to help you build the exact strength you need to run your best, strongest, fastest, most injury-resilient race yet. Subscribe and come join the Running Fit Fam!
Got sore knees from a long run?
Let me just say, I feel you on this one.And it's hard because sometimes it's just plain ol' fatigue. It's getting time on your feet. It's that you've been running on pavement for hour(s). It's the miles of the week stacking up and now you *know* you need that rest day tomorrow. But sometimes it really is a strength-thing. Let me put it this way... I've (personally) had fewer instances of sore, achey (or even stabby) knees running down hills or on long runs. But it was only once I got my own butt in gear and committed to single leg strength exercises.... Like, no, really. IMMA OUT MYSELF. 2020. Covid. My running come-back year. I'm running on old concrete sidewalks that eat knees, ankles ,and feet for breakfast. My right knee starts to hurt. I bite the bullet because I'm "a good PT" and I trade in my double leg squats for some lunges and Bulgarian splits squats. WHEN I TELL YOU I got to 3.THREE. Bulgarain split squats on one leg and that poor quad was already burning... running gods, save me. I knew I was in trouble. Here I was, so proud that I was gradually building up my time (I run by time) from 20mins non-stop to 30, 35, 45mins... But I STRUGGLED to complete 6 bulgarian split squats with body weight alone on each leg. My point: don't ever feel bad.It's ok for single leg strength exercises to be hard. Because you know what's harder? Not being able to run because of knee pain. And, I promise, you don't have to deal with that. But in it's place, you do need to get honest (maybe nicer than I was to myself...) but still honest about whether you've fully committed to single leg strength exercises. Let me show you this week a quick way to get started. I'm talking 2 warm up exercises and 2 strength exercises that I use on the regular for myself, patients in the clinic, and the runners I help online with one-on-one coaching.I'm giving you my secrets. Because I want you to be able to crush your next long run or next race without knee pain being a fear that holds you back. So check out that CIRCUIT out HERE! But also... You need to know RACE READY is coming around the corner. If you want to find out a how a 1-on-1 coaching & strength program made for runners by a physical therapist is different from every other program out there, click here to find out and sign up for the waitlist. Think: 1-on-1 attention, strength adapted to exactly what you need, to help you build lean strong muscle for your best, injury-free race yet. Dare to Train Differently, Marie Whitt, PT, DPT //@dr.whitt.fit P.S. NO MORE KNEE PAIN on long runs or hilly / down hill races! Because that's just stupid and a total mood-killer. Grab my exercises I use myself HERE! Looking for MORE ways to work together?
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Dr. Marie Whitt / Strength Coach and Physical Therapist for Runners
Hey runner, I'm Marie, @drwhittfit. Never feel like all your hard work was all for nothing ever again. I coach strength training for runners, helping YOU identify your weaknesses and fix them with strength exercises designed for runners to help you build the exact strength you need to run your best, strongest, fastest, most injury-resilient race yet. Subscribe and come join the Running Fit Fam!
I still remember that one race... I was coming around the final turn and just felt "a hitch" in my right hamstring (and groin if I'm honest). I didn't stop; I didn't need to. But it made me come off the gas. And I lost my place in the race. That last thing I want for you this race season is to encounter a similar "hitch". A weird niggle that makes you stop and ask yourself, "is my check engine light on?" But maybe your blessed by the running gods and your hamstrings never give you any trouble...
Can you guess what the most common running injuries are? Ankle & foot. (I lump calf injuries into there, too) I mean, think about it... your feet are absorbing the impact of you being hurdled back to the ground (probably on concrete too) repeatedly for hours stride after stride... And our usual foot and ankle injury prevention method is "hope and pray". lolsss. Don't feel bad though. Because really, "foot and ankle strengthening exercises" aren't sexy or flashy. Especially compared to BQs,...
The best part: it's NOT to good to be true ;) I was working with some runners recently and I started to notice a trend... A looooong list of strength exercises. Let me explain, because I did the same thing. In 2020, during the height of 'Rona, I had time again to run after 2 years of quite literally not having enough time to eat, sleep, work, and workout for myself. But I found out quickly how weak I was. And how much strengthening I had to do. I looked back at previously running journals,...