You can't beat fundamentals. Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals. #running #runners #run #runnersofbluesky ##blueskyrunners

4 Tips to meet the energy demands of running: Don’t skip meals! Eat 3 meals per day and 2 snacks Fuel up both before and after runs Focus on nutrient dense foods #running #blueskyrunners #runnersofbluesky #run #runners

You don't need to be sore after every workout to make progress. Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest. If soreness is severe or lasts longer, you might be doing too much. #blueskyrunners #running

Want to increase your chances of race day success? Tailor your training to the course conditions: hit hills for hilly races, trails for trail runs, and roads for road races.

Sample Week Training Schedule: - Monday AM: Tempo run - Monday PM: Lift - Tuesday: Easy run or bike - Wednesday: Easy run or Rest day - Thursday AM: Speed workout - Thursday PM: Lift - Friday: Easy run or bike - Saturday AM: Long run - Sunday: Rest day #running #runnersofbluesky #blueskyrunners

Things runners think they need, but don't! - A complicated training program - Fancy recovery tools - The latest running tech - The perfect shoes What they actually need? - To show up every day. #runnersofbluesky #blueskyrunners #running #runners

Runners - Don't Fall for the Hype! - Zone 2 training isn't the only answer. - HIIT isn't the ultimate solution either. You need a mix of all intensity levels: - Lots of easy runs - Some moderate efforts - A bit of hard efforts The right balance depends on your goals. #runnersofbluesky

Avoid the common new runner mistake of overdoing it early. Pushing too hard can lead to burnout and even injuries. Prioritize long-term consistency by starting with shorter distances and gradually increasing your mileage. Small, sustainable steps build a stronger running foundation. #running

Runners— You can be injured and still see fitness gains. Embrace cross-training and keep moving! #running #blueskyrunners #runnersofbluesky #runners

Think you’re too old to start running or lifting weights? Think again. Exercise at any age can enhance your quality of life, from increasing mobility and improving strength to reducing the risk of chronic diseases. #running #runners

Runners have you seen ads promising huge running gains in "half the time" with less stress? Like "Add 2-8+ miles to long runs in half the time of traditional training" or "breakthrough plateaus" with a "secret technique"?

RUNNERS! You don't need to be sore after every workout to make progress. Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest. If soreness is severe or lasts longer, you might be doing too much. #running #runners

RUNNERS! - Remember, not all mileage is the same! You need to consider factors like terrain, environment, climate, program design, speed, intensity, and non-training life stressors that can impact performance without significant changes in mileage. #running #runners

Long Run Execution Guide Purpose: - Build Endurance - Improve Fat Utilization - Improve mental toughness Intensity: - Easy, conversational pace - No more than 20-30% of total weekly mileage. Tips: - Plan your route - Listen to your body - Hydrate - Fuel before, during, and after #running

If ibuprofen is your go-to for every run, take a step back and evaluate your training. #running #runners

Attention Runners! If new shoes aren't solving your chronic injury woes, it's time to look beyond your footwear. The real issue could be: -Training errors -Lack of recovery -Insufficient strength training

Runners often ask "What's the ideal cadence?" The truth is, it's not that simple! Continued 👇

Cultivating physical performance isn't about finding a magic formula. Instead, embrace a philosophy that includes: - Regularly varying your training stimuli. - Progressing deliberately and only when necessary. - Valuing consistent training above sporadic intensity. Continued 👇

Beware of bad injury advice on social media! Advice like "just ice it," complete rest for runners, or simply stretching an injury can be inadequate or even harmful. Seek guidance from qualified healthcare professionals for proper injury management. #running #runners

The idea that we inevitably lose the ability to run, jump, lunge, and squat with age isn't necessarily true. In fact, halting these movements may actually accelerate aging.

RUNNER’S CROSS TRAINING GUIDE - Biking: 2-3x the duration of your run - Elliptical: 1.3x the duration of your run - Stepper: Equal to running at the same RPE - Swimming: 1.5x the duration of your run Pro Tip: Stepper and swimming are great choices for maintaining your running economy!

5 Training Errors to Avoid 1. Sudden, big changes in footwear 2. Hill Overload 3. Always running on the same surface or same route 4. Training too frequently 5. Always running fast #running #runners #runningtips #blueskyrunners #runnersofbluesky

The Benefits of Running for Mental Health: 1. Running promotes mood stability 2. Running builds confidence 3. Running is momentum for change 4. Running calms a busy mind Source: “Running for Mental Health: A How-To Guide” by Kjersti Nelson, LMFT + Run Coach #running #runners #MentalHealth

5 misconceptions about running: 1. You can't/shouldn't run when you're older 2. It's only for people who are fast 3. You can't run and be strong 4. Everyone who runs, needs to run a marathon 5. You'll regret it when you're older #running #runners #runnersofbluesky #blueskyrunners #run

7 pitfalls that will sabotage your #running program: 1. Program hopping 2. Running too hard on easy runs 3. Not making sleep and recovery a priority 4. A more is always better mindset 5. Unfairly comparing yourself to other #runners 6. Not listening to your body before it’s too late 7. Poor diet

Think you’re too old to start running or lifting weights? Think again. Exercise at any age can enhance your quality of life, from increasing mobility to reducing the risk of chronic diseases #running #runners #runnersofbluesky #blueskyrunners

Plyometrics are an effective way to improve power speed, and efficiency for runners! Here's 2 resistance band examples that I enjoy: 1. Knee drives 2. tanding donkey kicks. Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher. #running #runners #plyometrics #run

Runners - Don't Fall for the Hype! - Zone 2 training isn't the only answer. - HIIT isn't the ultimate solution either. You need a mix of all intensity levels: - Lots of easy runs - Some moderate efforts - A bit of hard efforts The right balance depends on your goals. #running #runners #run

Every running plan balances intensity and duration, but the mix depends on your race goal. Marathoners focus on long, easy miles, with a couple of moderate or hard sessions weekly. 1500-5000m runners emphasize speed, with shorter, faster intervals 2-3 times a week, plus some tempo runs. Cont. 👇

Progression Run Guide: What it is: A run where you start easy and then gradually increase your pace within a single workout. Purpose: Improve speed, stamina, mental toughness, and pacing for race day. Continued 👇 #running #run

It's tempting to think strength training or stretching will bulletproof you against running injuries, but research consistently shows unsustainable training load often outweighs these efforts as the biggest risk factor. Prioritize smart progression in your running volume and intensity. #running

RUNNERS! Are you getting enough protein? Why Protein Matters for Runners: - Supports muscle repair after training - Preserves lean muscle mass during prolonged exercise - Provides up to 10% of energy during extended activities Continued 👇

Fuel performance over aesthetics for race training! Don't restrict calories; food powers your workouts. Prioritize fueling for strength and endurance gains. Your plate is your power source! #running

Running shouldn’t be boring! If you find yourself in a rut, try these things! - Explore new routes - Vary your pace - Run with friends - Listen to music - Set new goals - Cross-train regularly - Track your progress - Try themed runs - Change scenery often - Reward yourself #running

RUNNERS - Don’t get distracted by fancy workouts. The key is to consistently put in solid, hard work week after week, month after month. I’d take months of steady, consistent effort over a few flashy workouts any day. #running #runnersofbluesky #blueskyrunners #runners #runchat

An injury is an opportunity to reassess. Look at your training holistically: - How often you ran - Your pace - Your strength training - Your fueling strategies - Your recovery practices Continued 👇 #running #runnersofbluesky #blueskyrunners #runners #runningtips #runningrehab #runchat

TIPS FOR #RUNNERS TO MANAGE IT BAND PAIN - Avoid downhill running - Avoid running on a pitched (cambered) surface - Alternate running direction on track - Don’t let knees touch while running - Strengthen hips - Avoid repetitive knee flexion/extension activities including cycling and stair climbing

A big thank you to everyone who has recently started following me! Let me reintroduce myself. I'm a physical therapist with board certification in orthopedics, and my passion lies in working with #runners.

10 Race Day Tips to Hit Your Target Time 1. Have a plan for each section of the course 2. Avoid the temptation to start too fast 3. Monitor Your Pace 4. Stay Hydrated 5. Fuel Up

Running isn’t always about crushing PRs or feeling unstoppable. Some days the miles are slower, tougher, less glamorous. They might not make Strava light up or boost your confidence. But every step, every run—is progress. Keep moving forward toward your goals. The journey is worth it! #running

#Sprinting for beginners 1. Warm-Up: 10 mins of dynamic stretches, light jogging, and drills. 2. Prioritize Sprinting: Do sprints after warm-up, before strength training/running. 3. Start Short: Begin with 3-4, 20-30m sprints. 4. Rest: Use a 1:3 work-to-rest ratio. 5. Cool Down: Light jog/walk.

Threshold Pace Training Guide: Purpose: ■ Improve the body's ability to remove lactate ■ Improve endurance Intensity: ■ RPE 8-9/10 ■ 20-60 minutes ■ 88 to 90% Max HR ■ No more than 10% of weekly mileage #running #runners #runnersofbluesky #runningtips #runchat

5 Common Mistakes Runners Make With Strength Training: 1. Rushing through reps 2. Only train legs 3. Strength train inconsistently 4. Only lift light with high reps 5. Not enough rest between sets #running #Runners #runnersofbluesky #blueskyrunners #runningtips #runchat

3 important reminders: 1. You don’t need to be weak to see the advantages of strength training. 2. Cross training offers benefits even if you’re not injured. 3. You can benefit from rest days even if you haven't been overtraining #Running #runnersofbluesky #blueskyrunners #runners #runningtips

7 pitfalls that will sabotage your #running program: 1. Program hopping 2. Running too hard on easy runs 3. Not making sleep and recovery a priority 4. A more is always better mindset 5. Unfairly comparing yourself to other runners 6. Not listening to your body before it’s too late 7. Poor diet

Is swimming the cross-training solution for your #running injury? It's often good for plantar fasciitis, shin splints, bone stress injuries, patellofemoral pain, and IT band syndrome! However, it might not be the best choice for irritable calf/Achilles pain or hamstring injuries.

3 Cross-training tips for injured #runners: 1. The activity should involve minimal pain that resolves quickly, or no pain at all. 2. Training volume and intensity should mirror running training to maintain cardiovascular benefits. 3. The activity needs to be easily accessible. #running #runchat

Is rowing a good cross-training option for your #running injury? It often works well for Achilles pain, plantar heel pain, and shin splints! However, it may not be ideal for proximal hamstring injuries or lateral hip pain. Always listen to your body and consult a pro if needed! #runners #run

4 Tips to meet the energy demands of running: 1. Don’t skip meals! 2. Eat 3 meals per day and 2 snacks 3. Fuel up both before and after runs 4. Focus on nutrient dense foods #Running #runnersofbluesky #blueskyrunners #runchat #runners #runningtips

Couldn't ask for better running weather on a Sunday morning! #running #runnersofbluesky #blueskyrunners #runchat #runners