Runners have more information available to them than ever before. We can track our pace, cadence, heart rate, sleep, heart rate variability, recovery scores, training load, stress levels, and even how symmetrical our running mechanics are. AI-powered coaching platforms can build training plans in seconds and adjust workouts based on our performance. This technology has made training more accessible and personalized than ever before for so many runners. I love that. I also thi

Pain deep in the glute can make a run feel terrible. For runners and non-runners alike, it is common to assume the issue is sciatica because the pain sits near the path of the sciatic nerve. But pain in the glute region can come from several different structures, and many of them feel very similar during running. The sciatic nerve is the largest nerve in the body. It originates from the lower back, travels through the pelvis and posterior hip, and continues down the back of t

In my PT clinics we always know when a big race is coming up because one-two weeks before race day the phone is ringing off the hook. Pain or small injuries that could be ignored when mileage was low start to get louder and more difficult to run through. Why does this happen? Training Fatigue Most of the time our clients try to pin point the one thing they did that caused the injury, but it is usually not from one single workout - it is overall training fatigue. During the p

When you head out the door for an easy run you probably expect it to feel easy, but sometimes it doesn't. Your legs feel heavy, your breathing feels off and your pace feels way harder than it should. Perhaps you look down at your watch and your heart rate is through the roof or maybe mentally you just feel cooked before you even get going. Easy runs build aerobic fitness, can improve recovery and should feel like a victory lap, not a slog. However, there are a lot of reason w

Runners hear a lot of advice. I get to hear all about it in clinic every week. Some of it is helpful. A lot of it sounds right. And some of it sticks around long after it should. Most of the time the advice is meant to help and not hurt from training partners, friends, people who have been in your shoes (okay their shoes, but you know what I mean) BUT general advice doesn’t usually address what you have going on. It might feel like a good idea, but it might also make things

Runners are really good at brushing off pain or discomfort and convincing themselves they are fine even when they are in pain. Its because as runners we are taught to push through things. That’s part of the sport. Long runs get uncomfortable. Workouts get hard. There are days where nothing feels great but you get it done anyway and that’s often where progress happens. remember the saying, "no pain, no gain?" But somewhere along the way, that mindset gets doesn't make sense an

Sometimes the first few minutes of a run feel stiff or painful, but after a mile or two the discomfort settles down and the run actually feels better. What does this mean? As a running physical therapist working with runners in Atlanta, this is something I hear fairly often: “If the pain goes away during the run, is it okay to keep running?” In many cases, the answer is yes, but with the right modifications. It depends on the type of tissue involved and how the pain behaves

GPS watches, running apps, heart rate monitors, and training dashboards have become nearly universal in running. Many runners now track everything, pace, cadence, heart rate, sleep, recovery scores, and training load. The question is no longer whether runners can collect data. The real question is: should runners rely on all of this data to guide their training? From my perspective as a running PT, wearables and running apps can be extremely helpful tools. But they can also

Runner receiving manual therapy for knee pain. Its getting nice outside and when the weather gets nice running injuries increase. As runners it is difficult not to run far, up hills or faster when the sun is shining and you no longer have to bundle up. IT band syndrome is a very common injury for runners all year round, but especially in the spring when mileage can pick up quickly. I recently did a podcast with two RUNsource experts about IT band syndrome if you want to chec

Photo: Alan Lam (Fast Bananas Trail Race 2025, pre run stretch) I love running. I hate telling people they can't run. Running is great exercise and it is so beneficial for both mental and physical health. But if you run long enough, chances are you will deal with pain or injury at some point. As a physical therapist who works with runners every day, these are the five most common questions runners ask about running injuries and answers that can help you to stay healthy and ke

If you have been told to "just stop running" because of an injury then you may have been given poor advice. Rest may calm symptoms, but it doesn’t solve your injury. Pain relief is simply a reduction in irritation, but it does not mean your tissues aren't ready to handle the demands of running. Some injuries do better if you continue to load them in a modified way, such as tendinopathies. You do have to stop running with a bone stress injury, but you can do things like core

You finally feel like yourself again. The pain is gone. You’ve been cleared to run. You’ve got energy to burn and goals on the calendar. So why not just pick up where you left off? Because that’s exactly how injuries come back. If you want to move forward you probably need to start slow. Runners returning from injury are often full of motivation, which is great. But when you jump back into your previous mileage or pace too quickly, you’re putting stress on tissues that aren't

Most runners don’t realize they’re overstriding. It often shows up as a subtle shift in form, especially when trying to run faster, increase mileage, or push through fatigue. But when your foot lands too far out in front of your body, you increase braking forces and slow yourself down. You also increase the risk of common overuse injuries. Overstriding happens when your foot strikes the ground ahead of your center of mass, typically with a more extended knee and a heel-first

Every time one of my athletes or friends say they do clamshells to help with their glute strength I want to scream. Clamshells have a place in rehab, especially post-surgery or for individuals who are just beginning to engage in exercise. But for runners, clamshells are not enough. Running demands dynamic, upright, and single-leg control. Clamshells are performed lying on your side, in a non-weight bearing position, and they do not train the glutes the way they're used during