Talk about REPEAT OFFENDERS...

especially during race season.

Regardless of what distance you're chasing this fall, you're probably dealing with one of these.

Inside scoop you're getting as the running fit fam:

When I'm working with runners in the clinic or one-on-one, we always check:

• ​hip mobility​
• and
• ​ankle mobility.

I know, they seem world away from each other, separated by an entire leg and a knee.

But both science-y running research papers and the strength world backs this up:

• Strength World: if your squat feels gunky, take a look at your ankles. You might not be getting the depth in your squat because your ankles are tight and holding you back

​

• Running World: having a previous leg injury or pain for an extended period of time can change your running stride and form. How? Because your ankles and hips change subtly how they move and how WELL they move, in an attempt to avoid that pain. Leaving you with potentially tight hips and ankles that ping pong off of each other. (science-y running research paper here. it'd be way better if they had a larger sample size, but that's for a different time...)

And which one of us runners hasn't struggle with a leg, knee, hip, ankle, foot etc injury at one time?

No, this doesn't mean your running form is automatically garbage.

It doesn't mean you'll spontaneously combust on your next run.

All it means is your body is DYNAMIC.

Ever changing.

Amazingly Adaptative.

Trying to help you avoid pain and keep doing what you love: running.

But sometimes, our bodies hold onto those "temporary" changes for too long.

And especially during an aggressive training cycle where there's soreness and aches on the regular, sometimes running-form changes can add up over time.

Good thing for you...

Taper time AND post-race recovery are great times to show your ankles, hips, and your body in general, a little extra love.

Reminding it with runner-specific mobility and recovery exercises is one of the fool-proof ways to re-teach your body what "normal" is, to help it easily adapt back to where it should be.

So here's your homework:

• make time to go through this MEGA CIRCUIT at least ONE time. (2 rounds would be great.)
• If you're tapering: do these circuits separately or together 2x a week
• If you're post race & recovering: every other day is your goal for the first 1.5 weeks.
• If you're a runner who feels like they're always injured: steal the ones that are your favorite and use them as part of your warm up.

Re-teaching your hips and ankles doesn't require endless hours of work.

It just takes consistency.

And the right exercises that meet YOUR need as a runner!

Let's check out that MEGA CIRCUIT HERE!​

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Think "runner mobility flow" that hits all the right spots. Tight hips and ankles who? Grab my BIGGEST circuit yet HERE!​

Looking for MORE ways to work together?

• NEW! FREE STRONGER RUNNER 14 DAY Strength Challenge: done-for-you FREE 14 days of programmed strength exercises specifically for runners! (all in one, easy-access app!)
• GET ON THE WAITLIST for RACE READY: my 16 week strength program designed specially for runners who want to run better, longer, stronger, faster, & injury-free.
• ​FREE Strength Guide for Runners​
• ​BACK POCKET PT Coaching Call: Got an ache or niggle that's driving you bananas and race day is looming ahead? After our 30min call, you'll walk away with peace of mind and an exercise plan to keep you running and prepared for race day!
• ​STRONGER GLUTES WORKSHOP: your INSTANT solution to fixing locked down, tight hip flexors and weak glutes. Know with 100% certainty that your glutes are ON!
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)
• ​

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