Hi, I'm Adria- a physical therapist and long-distance runner passionate about helping runners get stronger and stay injury-free. In my newsletter, you'll find tips on mobility and strength training, rehab and injury prevention, and strategies to build resilience- all designed to help you go the distance. Join me for insights, inspiration, and practical advice to help you run your best.
The Core Mistake.... That could be slowing you down.
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Hi there! I wanted to take time today to discuss the core.... I talk a lot about hip and ankle strength, but the core is just as important when you want to run stronger and more efficiently! Most runners focus on leg strength and aerobic capacity, but a weak core can lead to: What Is the “Core” for Runners?Your core is more than just abs. We need to look at how well everything works together, from your breathing patterns, to your hip flexors, glutes, deep core stabilizers, and even your back muscles. A strong core helps you hold good posture, absorb impact, and transfer power efficiently with each step. Not Sure Where to Begin? When I ask my clients what they do for their core, I often hear a mix of; Crunches, Russian Twists, and a few planks here and there. I never really hear of a good progressive plan when it comes to core strength. However, just as we are progressive with our run training, core training should also build in challenge and intensity over time. Knowing where you truly are with your core strength gives you a good idea on how to progress! Not sure where you are? Try the tests below. A Quick Core Test: Try This!
If any of these feel challenging, your core could be the missing link in your training! 4 Core Exercises for Runners (No Crunches Needed!)Banded Dead Bug: Try 3 x 12 reps 🌟See my recent Instagram Post for the examples!🌟 Runner’s Myth: “Running Alone Strengthens Your Core”I wish it was true and this easy! And while running can help, it should not be your stand-alone core work-out. A few focused core sessions per week can make a huge difference in your running efficiency. What’s Your Weakest Link?Hit reply and let me know: What part of your body feels weakest when you run? I’d love to help! Run Freely, |
Run Freely
Hi, I'm Adria- a physical therapist and long-distance runner passionate about helping runners get stronger and stay injury-free. In my newsletter, you'll find tips on mobility and strength training, rehab and injury prevention, and strategies to build resilience- all designed to help you go the distance. Join me for insights, inspiration, and practical advice to help you run your best.
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When It Doesn’t Go to Plan I wanted to share a story and some lessons learned with you today. The last few weeks of marathon training have been hard. Not physically, but emotionally. If you work with me weekly, you know that another one of my dogs was recently diagnosed with cancer. The days since then have been filled with vet appointments, researching treatment options, and a constant ache in my chest, wondering what is the best decision is moving forward. My runs didn’t feel like an outlet...
Recently, I have been reviewing my running biomechanics notes (I can never stop learning)....And I wanted to share some tid-bits of information with all of you! When I was first learning about kinetics and kinematics, I was overwhelmed, but also amazed at what happens at each major joint and muscle group when we run! Don’t Underestimate the Force of Your Muscles Did you know that every stride you take while running sends up to 2–3 times your body weight through your body due to the ground...