The average American is sitting for more than 8 hours a day. This results in muscles adapting to a sitting posture and creating an uphill battle for runners to maintain the mobility they need. If you sit for long periods during the day (commuting, desk work, etc.),...

Is the kettlebell the “best bang for your buck” strength training tool a runner can have? You can hit your glutes, quads, core and upper body with these few kettlebell exercises. https://youtu.be/2crk7YQbHmA

Foam rolling is a great way to provide ‘self massage’ for any runner. Foam rolling can be done before running as a way to warm up and prepare muscles and soft tissues, giving a similar effect to dynamic stretching.  Foam rolling can also be done after a run to...

April 17, 2018 Yesterday as many of you are aware I ran the 122nd Running of the Boston Marathon, it was my first Boston and my last marathon. What a humbling experience to run in the footsteps of all the great runners of the past, Billy Rodgers, Meb and our own Jon...

Power = Speed When running the more power we can generate from our muscles the more forward movement we generate with each stride.  The more forward movement we generate with each stride the more distance we cover and that equals SPEED.  Stronger glutes and hamstrings...

What is Core?  Just take a deep breath and read on "Core" is one of the most overused and misunderstood terms in health and fitness today.  The term is so overused it has almost lost its legitimacy, so when my patients say, “I am doing core exercises” I tend to be a...

Four Essential Hip & Glut Strength Exercises for runners (beginners)

Download this paper from by Dr. Brian Hay MS, DPT, OCS and Performance Physical Therapy about Running Injury Prevention: RMHRC Running Injury Prevention

by Brian Hay MS, DPT, OCS Runners are constantly battling aches and pains.  How do we know what pain is ok to push though and what pain is not.   As a physical therapist I always educate patients that symptom recognition is the most important part of training.  It is...

No pain, no gain? Not always true—while any vigorous exercise may lead to some muscle soreness, pain is often a symptom of injury. Check out this article for more information about the types of pain that you should NOT ignore:...

Water, water and more water: start drinking lots of water NOW. If you fill a one or two liter bottle of water in the morning and keep drinking small amounts from it, then you’ll know how much you drank over the course of the day. Don’t go to the beach, do lawn work,...

Rule #1 is to remember that “discretion is the better part of valor.” Common sense—NOT your training schedule, weekly mileage goal, 3,282-day running streak, weight-loss campaign, etc—needs to be your guide. Be alert to THI (temperature-humidity index or “feels like”...