# The Runner Doc

> Keep Running Injury Free


## Posts

- [Why You Keep Gassing Out During Your 5k (And How to Fix It)](https://therunnerdoc.com/5k-foundations/): Ever feel like you’re halfway through your 5k, your legs are burning, you’re gasping for air, and you have to slow down—again? You’re not alone. That “gassing out” feeling isn’t because you’re lazy or unfit. It’s not about willpower. It’s about your body’s energy systems—three of them, to be exact—and how they work (or don’t) when you run. Here’s the thing: you can train smarter, not just harder. Let’s break it down, so you can stop hitting that wall and finally finish strong. Why You’re Gassing Out Your body uses three energy systems during a run: Most runners gas out […]
- [How to Prevent Shin Splints: A Complete Guide for Runners and Walkers Over 35](https://therunnerdoc.com/prevent-shin-splints/): Karen, a 42-year-old half-marathoner, found herself limping just two weeks into her new training cycle. It wasn’t an injury she could pinpoint—just a dull, nagging ache along her shin. Like many runners and walkers over 35, Karen was facing the all-too-common condition known as shin splints. Shin splints, or medial tibial stress syndrome, are a frequent issue in active adults. As we age, our tissues lose elasticity and recover more slowly. Combine that with biomechanical imbalances or training errors, and shin splints become a common and frustrating barrier to consistent exercise. This guide will help you understand how to prevent […]
- [Stop Guessing—Use The Running Readiness Scale To Know When You’re Ready To Run](https://therunnerdoc.com/running-readiness-scale/): Last month, I spoke with Maria, a 42-year-old recreational runner recovering from Achilles tendinopathy. She’d followed her rehab plan to the letter and felt “ready” to ease back into running. Two runs later, the pain returned—worse than before.   Runners over 35 face unique challenges when returning from injury. Hormonal changes, reduced collagen synthesis, and accumulated wear on joints all slow the recovery process. That’s why a subjective “I feel fine” isn’t a reliable green light. To help runners like Maria, I use the Running Readiness Scale (RRS)—a simple, objective way to assess whether your body is truly prepared for […]
- [Meal Prep Breakfast Fried Rice](https://therunnerdoc.com/breakfast-fried-rice/): A savory, satisfying way to start your day—perfect for busy mornings! If you’re tired of sugary breakfasts that leave you hungry by 10am, this Breakfast Meal Prep Fried Rice is your new best friend. It’s warm, comforting, packed with protein, and ready when you are—making it the perfect make-ahead breakfast to keep you full and energized all morning long. Inspired by classic fried rice but with a breakfast twist, this recipe features fluffy scrambled eggs, crispy sausage or bacon, and hearty vegetables all tossed with seasoned rice. It’s easy to customize, budget-friendly, and stores beautifully in the fridge for the […]
- [Restaurant Style Mexican Rice](https://therunnerdoc.com/restaurant-style-mexican-rice/): Better Than Takeout: Restaurant Style Mexican RiceIf you’ve ever sat down at your favorite Mexican restaurant and wondered how they make that fluffy, perfectly seasoned Mexican rice, you’re not alone. There’s just something about that warm, savory, tomato-infused rice that brings the whole meal together—and now you can recreate that same experience at home.This restaurant-style Mexican rice is one of those side dishes that quietly steals the show. It’s light, fluffy, and full of flavor, with just the right balance of tomato, garlic, and seasoning. Whether you’re serving up tacos, enchiladas, or grilled meats, this rice completes the plate in […]
- [The Best Chicken Enchiladas (Easy Weeknight Favorite)](https://therunnerdoc.com/best-chicken-enchiladas/): If you’re anything like me, you love a dinner recipe that’s easy to throw together, packed with flavor, and gets rave reviews from everyone at the table. These chicken enchiladas with red sauce are just that. They’ve quickly become one of our favorite go-to meals—whether I’m meal prepping for the week or looking for a cozy dinner that feels like comfort food without the hassle. What makes this recipe stand out is how simple and customizable it is. You can use leftover rotisserie chicken, make it spicy or mild, and even prep it ahead of time. It’s also one of […]
- [The Ultimate Guide to Fixing foot and Ankle Pain for Runners](https://therunnerdoc.com/the-ultimate-guide-to-fixing-foot-and-ankle-pain-for-runners/): The Ultimate Guide to Fixing Foot and Ankle Pain for Runners Introduction: Why Runners Struggle with Foot and Ankle Pain Foot and ankle pain is one of the most common frustrations for runners. Whether it’s a nagging ache or a sharp pain that stops you in your tracks, these issues can be incredibly frustrating. Unfortunately, many runners either ignore the problem, hoping it will go away, or take time off only to have the pain return once they start running again. Most running injuries do not just “happen” overnight. They develop gradually due to underlying weaknesses, mobility restrictions, and training […]
- [The Runner’s High: What It Is and How to Achieve It](https://therunnerdoc.com/runners-high/): If you’ve ever heard runners talk about that euphoric feeling they get during or after a run, you’re not alone. The elusive runner’s high is something that keeps many runners lacing up their sneakers day after day. But why do some runners seem to experience this blissful state on a regular basis, while others find it harder to achieve? And, more importantly, how can you chase that elusive high yourself? Let’s break it down. What Is the Runner’s High? The runner’s high is a powerful, almost euphoric sensation of happiness, invincibility, and mental clarity that occurs during or after a […]
- [Your Running is Affecting your Pelvic Floor,What you need to know!](https://therunnerdoc.com/running-affect-pelvic-floor/): Hey there runners! Have you ever wondered about the intricate dance your body performs with every stride you take? Just me? Well, running, my friends, is more than just moving your legs – it’s a complex biomechanical marvel. But here’s a twist: Pelvic Floor Dysfunction (PFD) can throw a wrench in the works. Yes, you heard me right. That very foundation of our lower torso can impact everything from your sprint to your marathon finish. So, let’s dive deep, shall we? Ever Thought Running Could Not Mess with Your Pelvic Floor? Think Again! Imagine this: You’re out there, hitting the […]
- [How to Conquer Neck Pain and Keep Running Strong!](https://therunnerdoc.com/neck-pain-running/): Dealing with Neck Pain as  a Runner As runners, we tend to focus on our legs, but what about our necks? Neck pain isn’t commonly thought of as being a running injury or something that runners deal with. However, neck pain is a surprisingly common issue among runners, sometimes hindering our performance or even keeping us away from running completely. Whether it’s a slight discomfort or a more severe issue, neck pain can throw a wrench in our running routine and hold us back from reaching our goals. To have an enjoyable and pain-free running experience, it’s crucial to understand […]
- [5 Things to Know if Barefoot Running is Right for You](https://therunnerdoc.com/5-things-barefoot-running-benefits/): 5 Benefits of Barefoot Running for You Are you tired of pounding the pavement in your clunky running shoes, feeling disconnected from the ground beneath you? It’s time to consider taking a step into the wild world of barefoot running! While it may seem unconventional and even a little bit intimidating, stepping out sans shoes, or in minimalist/barefoot style shoes, could be just what your fitness routine needs. In this blog post, we’ll dive foot-first into the fascinating realm of barefoot running and explore whether it’s truly a stride toward better health. So get ready to embrace the freedom, connect […]
- [Enhance Your Running Performance and Recovery with Reflexology](https://therunnerdoc.com/foot-reflexology-runners/): How Foot Reflexology Can Help Your Running Are you looking to run longer without experiencing muscle fatigue or cramping? Want to reduce muscle stiffness and promote faster recovery from soft tissue injuries? Reflexology might be the answer you’ve been searching for. Recent studies have highlighted the potential benefits of reflexology for runners. In some cases, it has been found to eliminate lactic acid from the legs more efficiently than traditional sports massages. This can be especially advantageous for marathon runners, particularly during those grueling last five miles. Related Article: Saving Your Muscles: The Best Strategies to Beat Post-Run Muscle Spasms […]
- [Eliminate Stinky Runner's Feet - What Causes Foot Odor and How Can I Treat It?](https://therunnerdoc.com/foot-odor-in-runners/): Everyone experiences foot odor at one time or another. Especially if you’re a runner. Whether you’re an experienced runner, new to running, or just like to run for fun, you’re bound to struggle with foot odor. In the article, we will explore what causes foot odor, foot odor symptoms, and how to treat it. The Cause of Foot Odor in Runners Foot odor can be very embarrassing. If you’re experiencing smelly feet, you’re not alone. Foot odor is a common problem for both adults and children. It is caused by sweaty feet, bacteria, and fungus. Fungus thrives in warm, moist […]
- [Saving Your Muscles: The Best Strategies to Beat Post-Run Muscle Spasms](https://therunnerdoc.com/post-run-muscle-spasms/): Whether you’re a seasoned runner or someone who’s recently picked up the sport, there’s no denying the immense satisfaction and endorphin rush that comes with completing a vigorous run. However, as the adrenaline subsides, you may face an all-too-familiar discomfort: post- run muscle spasms. These involuntary contractions can range from mildly irritating to intensely painful, leaving you longing for a soothing solution to revive your tired muscles. In this article, we explore a range of practical strategies and remedies to help you ease post-run muscle spasms so you can stride toward your goals with renewed vitality. Using the Over-the-Counter Pain […]
- [The Runner's Perfect Portable Solution for Muscle Soreness: Complete Review of the Q2 Mini Massage Gun](https://therunnerdoc.com/q2-massage-gun-runners-review/): Bob & Brad Q2 Mini Massage Gun Review If you’ve ever sought physical therapy advice on YouTube, chances are you’ve come across Bob & Brad, self-proclaimed as the internet’s most famous physical therapists. Known for their easily understandable and patient-friendly videos, Bob Schrupp and Brad Heineck have also ventured into developing professional-grade massage guns. In this article, we’ll review the Q2 mini massage gun for runners, a small but powerful device that may be just what you need for muscle relief. First Impressions of the Bob & Brad Q2 Mini Massage Gun: Upon opening the box, I was immediately struck […]
- [6 Amazing Benefits of BCAAs for Runners: Boost Energy, Reduce Soreness, and Enhance Recovery](https://therunnerdoc.com/benefits-bcaas-runners/): Running is helpful, but it can also be hard on our bodies. It requires our muscles and joints to have optimum nutrition to refuel and recover properly.  In addition to a healthy and balanced diet, we need sufficient sleep, hydration, and adjunct training strategies. However, many runners can’t fulfill the micro and macronutrient requirements of their runners’ bodies need. As a result, they often suffer from physical fatigue, bad posture, imbalances, and injuries. In the worst cases, running may lead to poor heart health.  Thankfully, dietary supplements can help runners maintain and improve their overall health. One of the most […]
- [From Fragile to Fearless: Discover the Secrets to Safely Increase Your Running Mileage Without Injury](https://therunnerdoc.com/safely-increase-running-mileage/): Unlocking the true potential of your running journey is an exhilarating pursuit. It’s not just about reaching new milestones; it’s about pushing your limits, improving endurance, and becoming a stronger version of yourself. However, when it comes to learning how to safely increase your running mileage, there’s a vital aspect that cannot be overlooked: staying injury-free. We have all been there. Feeling great and getting the work done. But we start increasing our weekly and monthly mileage to hit those goals and injury or illness sets in. What gives? Injuries can be a major setback, hindering progress and dampening motivation. […]
- [Unlock the Benefits of Virtual Physical Therapy for Runners: What You Need to Know](https://therunnerdoc.com/virtual-physical-therapy-runners-guide/): Virtual physical therapy is an innovative and effective way for runners to stay healthy and prevent injuries. With access to a qualified therapist from anywhere in the world, it’s easy to see why virtual physical therapy is becoming increasingly popular among serious runners looking for an edge over their competition. What is Virtual Physical Therapy and How Is It Different from Traditional Physical Therapy Virtual physical therapy offers many of the same benefits as traditional physical therapy, including personalized evaluation and treatment plans. However, with virtual physical therapy, you’ll have access to a qualified therapist from anywhere in the world. […]
- [Rebound and Reclaim Your Running: How to Return After Injury](https://therunnerdoc.com/running-how-to-return-after-injury/): How to Start Running Again Whether you’ve experienced an injury that has caused you to take a break from running or you’re returning after an extended absence due to illness or other commitments, it can be difficult to know where to start when getting back into the swing of things. In this blog post, we will provide some tips for returning safely and effectively so that you can get back on track with your running routine. Filling the Need Picture this: You’ve just recovered from a patellar realignment surgery, stress fracture or even an Achilles rupture that kept you away […]
- [Battling the Cold: What Runners Need to Know About Hypothermia](https://therunnerdoc.com/running-hypothermia/): Running and Hypothermia Unless you live in a colder climate, hypothermia isn’t probably something that you think about too often, if at all. I know living in Kansas, where we get cold but not all the time, I really hadn’t thought much about hypothermia in the past. But I recently saw some research and articles about hypothermia and runners in most climates. So I decided to dig deeper and learn more. As it turns out, many runners can get hypothermia, even when it is not very cold out! My mind was a little blown! Hypothermia is a serious medical condition […]
- [Running on the Edge: Understanding and Treating Tendinopathies of the Foot and Ankle](https://therunnerdoc.com/foot-ankle-tendinopathies/): Tendinopathies of the Foot and Ankle in Runners Feet and ankles….the support system and literally one of the most important areas to work well in runners. If the feet don’t work….well how do we run? Okay, I get that prosthetics are amazing etc, so you CAN run without feet. But if your prosthetic foot doesn’t work properly then running is still going to be very difficult. Running is a popular form of exercise that can provide many health benefits, but it also carries the risk of injury. One type of injury that occurs frequently among runners is tendinopathy, which is […]
- [Five Tips to Keep Your Eyes Safe and Healthy When Running: How to Protect Against Sun Damage, Wind and Dust, and More](https://therunnerdoc.com/eye-safety-health-running/): Eye Health for Runners: What YOU Need to Know A few posts ago we talked about how bad runners are at wearing sunscreen. There are some out there that say we are better about wearing sunscreen than eye protection. Maybe it is true but I find the opposite is true for me. If it is bright out you better believe I’m going to grab my sunglasses and protect my eyes from the bright sun. Running can be hard on your eyes. But what about the days that aren’t super sunny out, do we still need protection? Do runners always need […]
- [Ending the Pain: How to Treat Lower Back Pain From Running](https://therunnerdoc.com/lower-back-pain-after-running/): Why Does My Back Hurt After Running? We have all been there before, I know I have at least. I just finished a great run and feel great, except for this pain in my back. It isn’t always there, but sometimes, my back will flare up and cause me pain after a run. But why does it do this? For some runners, low back pain after running is a common problem that can be both painful and frustrating. A variety of factors including muscle imbalances, poor posture, or improper gait mechanics may cause low back pain after running. Fortunately, there […]
- [I HATE rest days - or I used to {How runners stay healthy with active rest days}](https://therunnerdoc.com/runners-active-rest-days/): I think we have all been there or are currently there right now. Getting into a fitness routine and having the feeling of work work work to get better and stick with the plan. Rest days will ruin the forward progress that I have made so I need to skip them and make sure that I get a workout every single day. No matter what. WRONG. Luckily, as I’ve gotten older Ummm wiser :)… I have learned just how important active rest days are for us both mentally and physically as runners. Why Rest Days are Important for Runners Gone […]
- [Running Pain-Free: Everything You Need to Know About Morton's Neuroma](https://therunnerdoc.com/running-mortons-neuroma/): Running with Morton’s Neuroma The feeling of wet leather stuck to the bottom of your foot? Not sure what pain, numbness or tingling are in the bottom of your foot? It might be Morton’s Neuroma, a condition that affects a nerve in your foot causing pain. This blog post will discuss Morton’s neuroma, how to identify it, how to treat it effectively, and ways to prevent future occurrences. So read on for more information about dealing with Morton’s Neuroma as an athlete! While it may sound like a severe problem, you can get back to running with proper diagnosis and […]
- [The Painful Reality of Running with Hip Impingement: How to Manage Femoroacetabular Impingement (FAI) in Runners](https://therunnerdoc.com/running-hip-impingement/): Femoroacetabular Impingement in Runners Running with hip impingement, also known as femoroacetabular impingement (FAI), is a condition that affects many runners, specifically female runners. It causes pain and discomfort, which can make running difficult or even impossible. In this blog post, we’ll explore what FAI is, how to identify it in runners, and the best ways to treat it so you can get back on the road running again. With the right knowledge and care plan in place, running with hip impingement doesn’t have to be a hindrance—it could become your greatest strength! What is Hip Impingement Hip impingement or […]
- [Out Run the Sun: Why ALL Runners Need Sunscreen](https://therunnerdoc.com/sunscreen-running/): Why Runners Always Need Sunscreen Running outdoors can be a great experience, but it also exposes us to the dangers of the sun’s rays. That’s why all runners should make sure they protect their skin by wearing sunscreen whenever they head out for a run. In this blog post, we’ll explore why runners always need sunscreen and when they should wear it. We’ll also look at some of the best options for protecting your skin from harmful UV radiation when you’re out pounding the pavement or hitting the trails! So whether you’re just beginning your journey into running or are […]
- [The 10 Most Common Running Injuries (and How Runners Over 35 Can Prevent Them)](https://therunnerdoc.com/common-running-injuries-over-35/): Runners Over 35, This is for You If you’re over 35 and still lacing up regularly, you’re doing something right — but you’ve also probably noticed your body doesn’t recover like it used to. That occasional twinge in the knee or stiffness in the foot? Those are early signs of the most common running injuries, and if you ignore them, they can become major setbacks. I’m Dr. Abby Siler, a physical therapist, runner, and injury prevention coach. I help runners just like you stay pain-free and keep moving — whether it’s through this blog, my 12-week injury specific programs, or […]
- [Running with Eczema: How to Manage Symptoms and Enjoy an Active Life](https://therunnerdoc.com/running-with-eczema/): Dealing with Eczema as a Runner I remember in high school when I was a softball player and athlete. While not a runner, still a very active teenager. I always had this area on the back of my neck that would bother me and flare up when I would be in the sun and get nice and sweaty from playing ball. Never knew what it was until I was an adult. Now, as an adult, I still deal with my eczema as a runner and have found ways to manage it. In this post, I want to talk all about […]
- [Protect Your Knees and Run Injury-Free: How to Strengthen and Bulletproof Your Knees for Running](https://therunnerdoc.com/prehab-bulletproof-knees-runners/): Running is a great way to stay fit and healthy. Unfortunately, it can also lead to knee injuries if you don’t take the right precautions. Knee pain can be debilitating and can put an end to your running career altogether if not properly treated. That’s why it’s so important for runners to focus on pre-habbing their knees in order to prevent injury and keep running safely. In this blog post, we’ll discuss how runners can bulletproof their knees by taking preventive measures. By following these tips, you’ll be able to reduce your risk of developing a painful knee injury while […]
- [Most Important Muscles for Runners: The Best Way to Get Strong for Running](https://therunnerdoc.com/most-important-muscles-runners-2/): Most Important Muscles for Runners to Strengthen Running is an amazing way to stay fit and healthy, as well as for fueling someone’s competitive nature. But, it’s also important to make sure you are strengthening the right muscles in order to maximize your performance and prevent injury. Knowing which muscles are most important for runners can help you target them more effectively during workouts. More and more research and evidence are found showing the benefit on performance for runners when strength training. But the question is, what do you focus on? During this post, I’m going to guide you with […]
- [Beating the Odds: How to Run with Fibromyalgia and Succeed](https://therunnerdoc.com/runnin-with-fibromyalgia/): Running with Fibromyalgia Are you a runner who has been diagnosed with Fibromyalgia? If so, you may be feeling frustrated and overwhelmed by the diagnosis. You might feel like your running goals are no longer attainable, but don’t despair! There is hope for runners living with Fibromyalgia to continue their passion without having to give up completely. With the right approach, it is possible to manage symptoms and keep running despite this chronic condition. In this blog post, we will explore how to run safely and effectively with Fibromyalgia in order to achieve success on the road, track, or trail! […]
- [Finally Reclaim Your Stride: How to Tackle the Sub-Acute Phase of Lateral Ankle Sprain Treatment for Runners: Part 2 of 3](https://therunnerdoc.com/lateral-ankle-sprain-pt2-runners/): Take the Next Step: Part 2 of Lateral Ankle Sprain Treatment for Runners. Lateral ankle sprains are not only the most prevalent lower-body injury sustained during physical activities and sports, but they also boast one of the highest rates of re-injury. This makes them a particularly challenging and annoying type of injury to manage. During part 1 of this 3-part series, Lateral Ankle Sprains Acute Phase, I discussed the acute phase of recovery, which includes the initial treatment steps and how to manage symptoms. In this second article, I’ll be discussing how to progress through the sub-acute phase of healing […]
- [Pain in the Hip? How to Finally Fix Tight Hip Flexors in Runners](https://therunnerdoc.com/fix-tight-hip-flexors-runners/): How to fix Tight Hip Flexors in Runners I hear it all the time. I stretch and stretch my hip flexors but they always feel so TIGHT! The truth is, tight hip flexors are not uncommon in runners, and the reasons vary from person to person. Some runners have naturally tight hips due to their anatomy or lifestyle, while others may experience tightness as a result of overtraining or improper form. Regardless of the cause, there are simple ways to improve flexibility in your hips and stop feeling so tight all the time! You might be surprised what exercises are […]
- [Chronic Pain and Running: The Miracle Cure?](https://therunnerdoc.com/chronic-pain-running/): How Running Can Help Chronic Pain If you suffer from chronic pain, you may be looking for any possible way to find relief. You may have heard that running can help with chronic pain, but is it really a miracle cure? Let’s take a look at the science behind running and chronic pain to see if there is any truth to this claim. Define Chronic Pain Chronic pain is any pain that lasts for at least 6 consecutive months or longer. Chronic pain can range from a dull, constant ache to sharp and stabbing sensations of discomfort. It is one […]
- [Lateral Ankle Sprains in Runners: Initial Treatment](https://therunnerdoc.com/ankle-sprain-runners/): Initial Injury Treatment: Ankle Sprains in Runners Ankle sprains are an extremely common injury among runners. A sudden change in direction or a misstep can cause the ligaments in your ankle to stretch beyond their capacity, resulting in pain and instability. While rest, ice, and elevation have long since been recommended as a treatment for an ankle sprain, I’m here to steer you in the right direction. Read on to figure out how to get back to running faster and without pain following the dreaded ankle sprain! Get Treated by Dr. Abby for Ankle Sprains What is an Ankle Sprain […]
- [Metabolism Makeover for Runners: My Amazing Experience and Review](https://therunnerdoc.com/metabolism-makeover-runners/): Running to the Metabolism Makeover If you’re a runner who’s looking to lose weight and perform better, then this post is for you. We’ll be taking a comprehensive look at The Metabolism Makeover to help you with your performance and feel better. What is the Metabolism Makeover The metabolism makeover is a program created by Registered Dietician Megan Kober. She believes that weight loss and feeling good is more than just calories in and calories out. She has thrown the rule book out the window and made a more approachable system for lifelong health for her coaching clients. The tagline […]
- [How to Deadlift for Better Running and Less Pain](https://therunnerdoc.com/deadlifting-running/): Deadlifting to Better Running If you’re a runner, you know that your leg muscles need to be strong in order to keep up with the demands of your sport. But did you know that working on your deadlift can also help improve your running and help with low back pain? Here’s how… Why deadlifting is important for runners Deadlifting is an important part of any runner’s training regimen. Not only does it help build overall lower body strength, but it can also help to improve running efficiency. It strengthens the glutes and the core, helping runners to handle a variety […]
- [How to Run Safely after Total Joint Replacement: All Hope is Not Lost!](https://therunnerdoc.com/running-after-joint-replacement/): Can you run after total joint replacement? Running after a total joint replacement can be a daunting task, but with the right approach and mindset, it’s definitely possible to get back to the activity you love. Whether you’re a seasoned runner or just starting out, this guide will provide you with the information you need to safely and effectively return to running after a total joint replacement. Understand the Risks of Running After a Total Joint Replacement First and foremost, it’s important to understand that the recovery process following a total joint replacement will vary from person to person. It’s […]
- [Complete XERO HFS Barefoot Running Shoes Review: The Best Shoes?](https://therunnerdoc.com/xero-hfs-review/): Xero HFS Running Shoe Review Are you looking for a lightweight running shoe that won’t break the bank? The Xero HFS minimalist running shoe may be just what you need. It offers superior flexibility with its ultra-lightweight design, making it perfect for long-distance runs or speed workouts. Plus, it’s affordable and comes in several color options. In this review blog article, we’ll take an in-depth look at the features of the Xero HFS minimalist running shoe and provide our verdict on whether or not it’s worth your hard-earned money. So let’s get started! The Xero HFS Minimalist Running Shoe The […]
- [The Truth About Bunions and Running – Can You Run With Bunions?](https://therunnerdoc.com/running-bunions-truth/): Do you have a bunion? If so, you’re not alone. Bunions are one of the most common foot problems in the United States. Many people suffer from this condition and don’t know how to treat it. In this blog post, we will discuss the truth about bunions and running. We will also answer the question: Can you Run with bunions? Keep reading to learn more! What are bunions and what causes them in Runners? First, it’s important to understand what bunions are and how they affect the feet. A bunion is a bony protrusion that forms on the joint at […]
- [5 Reasons to Love the Treadmill: Why All Runners Should Embrace It](https://therunnerdoc.com/benefits-treadmill-running/): Benefits of Using a Treadmill for Runs I’m in the minority I think in the fact that I love the treadmill. I don’t choose to run on it every run because I also love being outside. But I don’t dread the “dreadmill”. The treadmill is often seen as a torture device, something to be dreaded and avoided. But it doesn’t have to be that way! In fact, the treadmill can be a runner’s best friend. Here are six reasons why all runners should love the treadmill. A treadmill is a great option for runners who want to stay safe and […]
- [Beginners Guide to Barefoot Running: How to Not Get Hurt!](https://therunnerdoc.com/beginners-barefoot-running-shoes/): Running without shoes is becoming more popular all the time, and for good reason. Not only does it feel great, but it’s also great for your feet and your health overall. If you’re curious about giving barefoot running a try, this guide will teach you everything you need to know to get started safely! What is Barefoot Running Barefoot running is a type of running that is done without the use of traditional running shoes. Barefoot running can be done either completely barefoot (not my recommended way) or with a special type of shoe that is considered barefoot. This type […]
- [Static Stretching for Runners: Myth vs Fact (Know the Truth!)](https://therunnerdoc.com/static-stretching-runners-myths/): Myths of Static Stretching There are a lot of myths about static stretching and how it affects runners. For decades runners, and all athletes, have been told to stretch before they perform any activity. We all remember the days in high school sports of sitting in a circle before practice and going through some static stretches. It is an age-old practice, but should we be doing it? In this article, we will explore some of the most common myths in regards to static stretching in runners and dispel them with the help of science. Myth # 1: Stretching prevents injuries. […]
- [5 Must Have Tips To DRASTICALLY Improve Your Treadmill Running Form Right Now](https://therunnerdoc.com/tips-treadmill-running-form/): Best Treadmill Running Form Tips Treadmill running is a great way to improve your cardiovascular fitness. I love using my Proform treadmill (great product for the price!) to make running more convenient with a 4 year old and full time job! Plus weather in Kansas can be a nightmare for running outside at times! Therefore, I like to change it up and still get my runs in on the treadmill when outside isn’t an option. But I don’t want my treadmill running to harm my outdoor running. Form is the biggest issue that I see runners have when it comes […]
- [SI Joint Pain in Runners: Why It Happens and How to Fix It](https://therunnerdoc.com/si-joint-pain-runners/): Sacroiliac Pain in Runners Sacroiliac (SI) joint pain is a common issue for runners. It can be caused by a number of factors, including improper form, overtraining, and weak muscles. The biggest question I get is…”can I still run with SI dysfunction/sacroiliitis?”. Short answer, Yes. Long answer, a little more complicated than a simple yes or no! There are several things you can do to fix the problem of back pain from SI joint dysfunction. Here are some tips on how to deal with SI joint pain in runners. How to Prevent and Manage SI Dysfunction in Runners. What is […]
- [10 Tips for Getting Back to Running Quickly After an Injury](https://therunnerdoc.com/10-tips-return-running-after-injury/): How to Recover from a Running Injury No runner wants to be sidelined by an injury. But sometimes, overuse injuries happen. If you’re a runner who has been dealing with an overuse injury, you might be wondering how you can get back to running as quickly—and safely—as possible. Here are 10 tips to help you make a full recovery and get back to the running that you love. How to Return to Running Fast After an Injury Getting injured as a runner sucks. It doesn’t matter if it is achilles tendinopathy, plantar fasciopathy, runner’s knee or some other injury such […]
- [How to Fix Your Jumper's Knee: Patellar Tendinopathy Treatment for Runners](https://therunnerdoc.com/jumpers-knee-runners/): Preventing and Treating Patellar Tendinitis with Physical Therapy Exercises Have you noticed that a lot of conditions have the “normal” name based on the sport or activity that they affect the most? Runner’s knee, golfer’s elbow, and now Jumper’s knee? Many have heard of Jumper’s knee and it is actually fairly common in runners. After all, running is just repeatedly jumping from one leg to the next. Jumper’s knee, also known as patellar tendinopathy is another one of those conditions that used to be called “itis” because of the thought that it was due to an inflammatory process. Now that […]
- [The Best Way for Runners to Test their Mobility and Stop Getting Hurt](https://therunnerdoc.com/best-mobility-tests-runners/): If you’re a runner, then you know that the key to avoiding injuries is to stay mobile. But how can you be sure that your mobility is up to par? In this blog post, we will discuss the best ways for runners to test their mobility and stop getting hurt. We’ll also provide some tips on how to improve your mobility if needed. So whether you’re just starting out as a runner or you’ve been running for years, be sure to read this post! What is Mobility and Why is it Important for Runners? Mobility is the ability of your […]
- [How to Fix Your DEVASTATING Shin Splints  {Run Pain-Free Faster}](https://therunnerdoc.com/how-fix-your-shin-splints/): Prevent Shin Splints Running Do your shins hurt after running? Shin splints, or medial tibia stress syndrome, are a common injury for runners, but that doesn’t mean they have to sideline you for weeks on end. With the proper treatment and prevention strategies, you can be back on the road or trail in no time. Here are the most effective ways to fix your shin splints and get back to pain-free running. When a runner or any athlete complains of anterior (front) shin pain it is automatically diagnosed as shin splints. However, shin splints is the more common term for […]
- [Metatarsal Pain when Running {How to Fix it Quickly}](https://therunnerdoc.com/metatarsal-pain-running/): Physical Therapy for Metatarsal Pain When Running If you are a runner, there is a good chance you have heard of Metatarsalgia. This condition can be very painful and prevent you from running or participating in other activities. In this blog post, we will discuss metatarsal pain when running, how to fix it, and some preventative measures you can take to avoid it. Metarsalgia in runners can be a real pain. But you don’t have to live with it and participate in the pain, rest, relief, run, pain…cycle. Learn how to fix it and get back on the road running! […]
- [5 Benefits of Tai Chi for Runners {it is Perfect for ALL ages}](https://therunnerdoc.com/benefits-tai-chi-runners/): When you think about running, chances are the last thing you would consider beneficial to your training regimen is Tai Chi. Known for its slow, graceful movements and as an exceedingly low-impact form of exercise, it might seem Tai Chi has little to offer the serious runner. Yet there are many benefits to be had from practicing Tai Chi that are not only beneficial for general health and wellbeing but also serve as a useful cross-training method in your running program. What is Tai Chi? Today there are many forms of exercise marketed as ‘Tai Chi’. When I refer to […]
- [Happy Feet on the Run: Unleash the Power of These Top Foot Strengthening Exercises for Runners!](https://therunnerdoc.com/foot-strengthening-exercises-runners/): Foot Strength for Runners If you are a runner, it is important to focus on your foot health just as much as the rest of your body. Your feet take a beating with every mile you run, so it is crucial to do some simple exercises to keep them strong and healthy. These foot strengthening exercises for runners will help you for life! The feet are often forgotten and cringed at. I mean really, who likes feet? I remember when I first started and then graduated from physical therapy school I hated feet. They grossed me out. In fact, they […]
- [Running in the Humidity and Heat: How to Beat the Temps all Summer!](https://therunnerdoc.com/how-to-run-humidity/): Tips for Running in the Humidity Running in the heat and humidity sucks. I really don’t like it. I like cold weather running, but most of us have to put up with the humidity at some point. The majority of places in the United States have humidity levels all year. Alaska, with the greatest humidity amount but the lowest average dew point, is an exception. Humidity will be a problem for most of us at some time during the year, especially if we live in regions where there is a lot of moisture. But dew-point is the better measure to […]
- [Should Runners Stretch Before a Run? It is a Waste of Time!](https://therunnerdoc.com/should-runners-stretch-before-a-run/): Should You Stretch Before or After Running? Do you stretch before you run? If so, you might be doing more harm than good. A lot of runners believe that static stretching is the best way to prepare for a run, but this isn’t actually true. In fact, static stretching can actually lead to injuries. If you must stretch then your best option is to stretch after running. We have all been there. Growing up for any activity in school or in sports we spent a good 10 minutes sitting in a circle and going through stretches as a team. It […]
- [Plyometric Exercises for Runners: The What, Why, and How](https://therunnerdoc.com/benefits-plyometrics-runners/): Adding Plyometrics to Running Routine If you search google for the best exercises for runners you will get a thousand different ideas and types of exercises. Heck if you search this blog I talk about the best exercises for runners a lot. The key takeaway is knowing what your goal with the exercises is. Plyometric exercises are key for runners to improve performance. Unlike other exercises that I talk about here though they aren’t necessarily key to preventing injury. Are you looking to take your running performance to the next level? If so, you may want to consider adding plyometric […]
- [Running Into Trouble in the Emergency Department: How to be Your Own Advocate](https://therunnerdoc.com/runners-advocate-emergency-department/): Seriously Hurt on a Run? How to Advocate for Yourself if You’re Injured & In the ER. We’ve all been there. We’ve taken a tumble, pulled something, sprained something, maybe even fractured something. Running isn’t always the safest sport. If the worst case should happen and you end up in the Emergency Department (ED) you need to be prepared to advocate for yourself as a runner. I’m Dr. Rebekah Griffith, a physical therapist practicing in the Emergency Department and I’m going to share some best tips to advocate for yourself below. You’re Hurt Running & It Might Be Serious Running […]
- [What is Mobility and Why Runners Need it Today.](https://therunnerdoc.com/what-is-mobility-why-runners-need/): Mobility and Running Mobility is a hot topic in the running world today. But what is it, and why do runners need it? In this blog post, we will discuss what mobility is and dispel some of the common misconceptions and myths about mobility in runners. Stay tuned for more information on how you can improve your own mobility and stay injury-free! What is Mobility and why do runners need it Simply put, mobility is the ability for you to actively control your range of motion that you are able to produce. This is different than flexibility, which is the […]
- [Bone Stress Injuries in Runners: How to Prevent and Treat Them](https://therunnerdoc.com/prevent-bone-stress-injuries/): Running is a popular form of exercise, and while it has many benefits, it can also be dangerous. One of the dangers of running is the risk of bone stress injuries. These injuries are caused by repetitive forces on the bones and can lead to pain and long-term damage. In this brief, we will discuss what bone stress injuries are, how to prevent them, and how to treat them if you do develop one. Before I was a runner and was a simple high school athlete (lol), I remember being told that I might have a stress fracture in my […]
- [Surface Matters: Does Running on Different Surfaces Prevent Injury?](https://therunnerdoc.com/can-running-surface-prevent-injury/): Injury Prevention with Running Surfaces Do you ever worry about the surface you’re running on? Will it cause an injury? Does running on different surfaces prevent injury? A lot of runners seem to think so! In this blog post, we’ll take a look at some of the research on this topic and see what conclusions can be drawn. Van Mechelen found that the overall yearly incidence rate for running injuries varies between 37 and 56%. Naturally, runners are constantly looking for a way to prevent injury. Many believe that running on a softer surface will be easier on their joints […]
- [Does Flexibility Make You a Better Runner?](https://therunnerdoc.com/does-flexibility-better-runner/): Flexibility and Running, Benefits and the Junk I hear it all the time from patients that come to me that are runners…”I am NOT flexible at all, maybe that is why I keep getting hurt!” Running is a sport that doesn’t require you to be flexible to perform, unlike other sports like gymnastics etc. But does flexibility matter for runners. Will being more flexible keep you injury-free and make you a better runner? There is a lot of debate surrounding the role of flexibility in running. Some people believe that it is essential for preventing injuries, while others claim that […]
- [Common Injuries in Masters Age Group Runners: What you need to know](https://therunnerdoc.com/common-injuries-masters-runner/): As we age, our bodies change and the way we get injured changes too. Injuries that runners faced in their twenties may not be as common or as severe in their forties or older. However, there are some injuries that tend to show up more often as runners reach their masters age group. In this blog post, we will discuss the most common running injuries in masters age group runners and how to prevent them from happening! What is the Master’s Age Group for Runners? The master’s age group for runners is typically defined as runners aged 40 and over. […]
- [How to Start Running with a Run Group: Tips for Beginners and Introverts](https://therunnerdoc.com/running-group-introverts-beginner/): Intro to Running Groups for Introverts Back in May I decided to join a running group! Actually, fall of 2020 I was invited to a running group and added to their facebook group. Since then I have basically facebook stalked the group but never went for a run. It took me 1 1/2 years to get up the nerve to go to a group run with them… but I finally did it! And guess what, it was great! Joining a running group can be a great way to get fit, make new friends, and have fun. However, if you’re an […]
- [Tired of IT band syndrome ruining your runs? {What is it and How to Fix it for Good!}](https://therunnerdoc.com/how-to-fix-it-band-syndrome-in-runners/): Iliotibial Band Syndrome and Running When I started running in Physical Therapy School I did a lot of things wrong. Even with some guidance I still had a lot to learn. One of those things was how and when to do track workouts. This is what lead to my IT band syndrome as a new runner! Just an FYI for anyone curious, DON’T do 3 track-type workouts 3 days in a row going the same direction on the track. Not surprisingly I ended up with knee pain on the outside of my knee. Turns out, it was IT band syndrome. […]
- [Why Are My Calves Tight When Running? (Best Way to Fix Them)](https://therunnerdoc.com/calves-tight-when-running-fix/): How to Fix Tight Calves When Running Tight calves can really be a pain. I have experienced them more than once throughout my running career. When I’m deep into training for a half or when I’ve been starting over again and building my running base up tight calves have reared their ugly heads throughout my runs. I’m not really talking about calves that feel tight for the first 5 minutes or so of your run because you didn’t warm up properly. No, I’m referring to the calves that stay tight even 2-3 miles in. Today on my run and actually […]
- [How to Improve Hip Extension for Powerful Running](https://therunnerdoc.com/how-to-improve-hip-extension-for-powerful-running/): How to Improve Hip Extension in Runners How to Improve Hip Extension for Powerful Running If you’re a runner, you know that injuries are all too common. In fact, over 50% of runners get injured each year. The good news is that most of these injuries can be prevented by improving your form. Today, I want to focus on hip extension and how to improve your hip extension for powerful, injury-free running! There are a number of ways to improve your hip extension. By following the following simple tips, you can improve your hip extension and prevent injuries! First, make […]
- [Build a Running Machine: Most Important Muscles for Runners](https://therunnerdoc.com/most-important-muscles-runners/): Best Muscles to Strengthen to Run Better We all want to be as strong and fast as we can be as runners. We want to build the ultimate running machine in our body and I’m here to tell you what the most important muscles for runners are. While having a well-balanced body will give you the best results and a long HEALTHY running career. There are some muscle groups that tend to get neglected in runners that really will make a huge difference in your form and running performance! Injury Prevention Checklist Want to know the best ways to prevent […]
- [Strengthen Posterior Chain to Help You Become a Better Runner](https://therunnerdoc.com/strengthen-posterior-chain-better-runner/): Why do runners need to strengthen the posterior chain? One thing that is often overlooked by runner is working to strengthen the posterior chain to become a better runner. The posterior chain muscles are located in the back of your body and include your hamstrings, glutes, back, and calves. These muscles play a vital role in running by providing power and forward propulsion. Additionally, strengthening these muscles can help prevent running injuries. If you’re looking to improve your running performance, don’t forget to focus on your posterior chain! What are the Posterior Chain Muscles and What Do They Do for […]
- [Senita Sports Bra Review for Runners with Bigger Chests: A Must-Have for Your Running Wardrobe](https://therunnerdoc.com/senita-bra-large-chest-runners-review/): Top 3 Senita Sports Bras for Runners with Large Boobs If you are a runner with a bigger chest, then you know that finding a good sports bra can be a challenge. Sports bra designs vary so much and seem to struggle for the slightly larger-chested gals. That is why I was excited to try out all of the Senita Sports Bras to find the perfect fit! In this blog post, we will discuss the Senita Sports Bras in detail, and I’ll share my thoughts on how they performed during my runs. The Hunt for the Best Bra for Runners […]
- [What is a Physical Therapist?](https://therunnerdoc.com/what-is-a-physical-therapist/): This post is going to be a little soap-boxy. I’m okay with that. I am going to reference another physical therapist that described this very well. As a physical therapist, I am sick and tired of hearing that people were “prescribed” physical therapy or they are going to do some PT on themselves to help with XYZ. This is disrespectful and I’m going to use my little piece here to correct things. I am a Physical Therapist, on top of that, I am a Doctor of Physical Therapy. What does that mean? To quote Dr. Jarod Hall, ” I am […]
- [Must Do Single Leg Exercises for Faster Running: The Best Way to Improve Your Speed and Endurance](https://therunnerdoc.com/single-leg-exercises-running/): Must Do Single Leg Exercises for Faster Running Do you want to run faster? Of course you do! Who doesn’t? In this blog post, we will discuss some of the best single leg exercises that you can do to improve your running speed, endurance, and prevent injury. These exercises are simple but effective, and they can be done at home with little to no equipment required. So if you’re ready to start running like a pro, keep reading for our top tips! What are the benefits of doing single leg exercises? In my opinion the number one benefit is to […]
- [Wine-O-Trail Run Recap in Winfield Kansas: A Race to Remember 2022](https://therunnerdoc.com/wine-o-trail-run-recap-winfield-kansas/): This post is a little overdue but I’m finally getting it out there. A few weeks ago, May 21,2022, my running buddy and I went down to Winfield, Kansas for the Wine-o Trail run. This event took runners on a scenic tour of the beautiful countryside, and it was definitely worth the trip. Why We Decided to Run the Wine-O Trail run Hosted by Wheat State Wine Company The race was only an hour drive from our houses, and we had been wanting to branch out from our usual Wichita races. We also love trying new wines (especially local ones) […]
- [Do Compression Socks Work for Runners?](https://therunnerdoc.com/do-compression-socks-work-for-runners/): Should Runners Wear Compression Socks? Compression socks in the running world have become more and more popular over the past few years. Not only do they look good but they also can have some benefits. If you have watched any of the major marathons recently you have probably seen a majority of the pros wearing either compression socks or sleeves. But the question is, do compression socks really work for runners? What are Compression Socks? In the medical world, compression socks are either knee or hip height stockings that help reduce the likelihood of DVT (blood clots) in patients either […]
- [How Does Cross-Training Prevent Injuries in Runners?](https://therunnerdoc.com/how-does-cross-training-prevent-injuries-in-runners/): Cross-training for Runners: How to Prevent Injuries Running is a great way to stay in shape, but it can also be hard on the body if not done correctly. One of the best ways to prevent running-related injuries is to cross-train or engage in multiple forms of exercise that work different parts of the body. This helps to strengthen the muscles used when running and can help prevent injuries from occurring. I know that finding time to do more can be difficult, sometimes just finding the time to run can be a challenge. But, I promise you that adding in […]
- [The Best Running Shorts for Summer: Senita Biker Shorts Review](https://therunnerdoc.com/senita-biker-shorts-review/): The summer sun is unforgiving. Luckily, the Senita biker shorts are here to save you from its wrath. These versatile running shorts can be worn on a run or as an everyday item of clothing with ease. The shorts are available in a variety of colors and sizes, so you can find the perfect pair for you. The Senita biker shorts are the perfect choice for those who want to stay cool and comfortable while they run. The material is light and airy, making it ideal for summer weather. The UPF 50 What is Senita? This brand was created by […]
- [Are Insoles Necessary for Runners? (Should you buy the High Priced inserts for your shoes?)](https://therunnerdoc.com/insoles-for-runners/): Should Runners Wear Orthotics? Insoles are all around us. In fact, many practitioners in different disciplines across the board recommend them. However, are they good for runners and all they are cracked up to be? Do runners really need to get expensive or even off-the-shelf insoles? Do Insoles Prevent Running Injuries? As usual…It depends. It depends on a lot of different factors and what the goal of the insole is. My first line of defense is not going to be an insole however if there is pain. Usually, pain can be fixed and corrected with exercise and addressing imbalances. Then […]
- [Is Rowing the Best Crosstraining for Runners?](https://therunnerdoc.com/rowing-prevents-running-injury/): Why Rowing Prevents Running Injuries My Christmas present this year was a Concept 2 rower. I can honestly say that I’m in love with it, however, if I hadn’t gotten the Concept 2 rower then I would have gone with this Nordic Track Rower. My main motivation to get it was for my Street Parking workouts so I didn’t have to run upstairs and then outside to do the runs. But now? Now, I’m obsessed even more with it for other reasons. Rowing is just so good and has so many benefits for runners that I think it is a […]
- [How to Start Running without Injury](https://therunnerdoc.com/how-to-start-running-the-beginners-guide/): How to Run for Beginners without Getting Hurt If you are like me, you have probably tried to start running multiple times. You can read about my journey to running here to get the deets. Yes, I’m that person that will say things like deets and da bomb to embarrass my son someday. Many of you that are reading this I’m going to venture to guess want to know how to start running. It is the first of the year and time to start something new. This is going to be a beginner’s guide on how to start running without […]
- [Why Do My Knees Click When I Run?](https://therunnerdoc.com/knee-clicking-in-runners/): Knee Clicking or popping in Runners Remember growing up our (at least mine) grandmas used to always tells us not to pop or knuckles because it will cause arthritis? Yeah, old wive’s tale that is completely untrue. Do your knees click when you walk or run? Are you afraid something is wrong and you need to get them to stop clicking all the time? The good news is that not all knee clicking when running is bad. In fact, the majority of it is harmless! What is Knee Crepitus Let’s first define what you are talking about. Medically speaking clicking […]
- [How to Use Mini Habits for a Better Year of Running](https://therunnerdoc.com/how-to-use-mini-habits-for-a-better-year-of-running/): Meet your Goals with New Running Habits New year’s resolutions. They are always buzzing around like flies this time of year. I’m not big on resolutions that fizzle out. Most years (even though I usually don’t set resolutions) I do something a bit different. I set small or even big goals for the year and then support them with mini habits. Consistency pays off and doing the little things leads to big changes! I’m going to teach YOU how to use mini habits for a better year running! What are Mini Habits? The idea behind mini habits is to not […]
- [Tips To Fix Flat Feet in Runners](https://therunnerdoc.com/fix-flat-feet-runners/): Run with Flat Feet Raise your hand if you have been to a running store or our primary care physician’s office and they have told you that you have flat feet? Have you ever wondered if you can still run with flat feet? Pes planus, or flat feet, is a fairly common issue in the general population. In fact, it is estimated that 20-30% of the population has pes planus and many of those are runners. Typically my answer is a resounding YES! You can run if you have flat feet. I say typically because there are always those exceptions […]
- [How to Fix and Prevent Runner's Knee](https://therunnerdoc.com/how-to-fix-runners-knee/): What is Runner’s Knee, or Patellofemoral Pain Syndrome, and How to Prevent it Do you have pain in the front of your knee when running, when squatting, or going up and down the stairs? You may be dealing with Runner’s Knee, also known as Patellofemoral Pain Syndrome (PFPS), which is pain at the front of your knee around your kneecap (patella). Runner’s knee is the most common running injury according to a recent review. It has a prevalence of 19-30% in female runners and 13-25% in male runners. (PMID: 31728373) But how can we fix it or even better, prevent […]
- [Why You Need to Rotate Your Running Shoes](https://therunnerdoc.com/why-you-need-to-rotate-your-running-shoes/): Reduce Running Injuries by Rotating Shoes “Honey, I’m going to start a new hobby. It is very inexpensive and all I need is some clothes and a good pair of running shoes….” Famous last words!! But really, in order to have any success at long term running, you need to have more than just one pair of good running shoes. In my opinion, you need at least 3 pairs to rotate between but 2 pairs of running shoes will suffice. This is me giving you permission to go a little crazy and get all the shoes. Your excuse can be […]
- [How to Run Faster by Improving Running Cadence](https://therunnerdoc.com/how-to-run-faster-with-improving-cadence/): Most of us have a goal of running faster. But what to do? Sprints vs hills vs...?? Let me teach you How to Run Faster with Improving Cadence!   #runfast #runfaster #runningform #howtorun #run #runner #runningtips
- [Best Gifts for Injured Runners in 2021](https://therunnerdoc.com/best-gifts-injured-runners/): Best Christmas Gifts for Your Favorite Injured Runner It is getting to be that time of year where the gift shopping is going crazy or you are starting to think about what to get your favorite runner. Hold up though….your favorite runner is injured! Now, what do you get them? You want to help support them on their road back to running but what gifts are best to do that and not rub it in their face that they can’t run? I’ve got you covered here! I have my top 10 picks for Christmas gifts for that injured runner on […]
- [How to Eat When You are an Injured Runner](https://therunnerdoc.com/how-to-eat-when-you-are-an-injured-runner/): Nutrition Strategies for Injured Runners Preventing and treating injuries for runners is what this blog is all about. But there is another side to the spectrum that I don’t usually touch on since it isn’t an area that I’m an expert in, nutrition. Nutrition and knowing what to eat when you are injured is a huge part of recovery. Just because you are injured doesn’t mean you shouldn’t still be dialing in your nutrition to help support your efforts to return to running quickly as possible! Today I have a great guest post for you from Amy Goblirsch, Registered Dietitian. […]
- [Built Bar Review for Runners{The Best Protein Bar?}](https://therunnerdoc.com/built-bar-review-runners/): Built Bar Protein Bars for Runners I’m a little behind on the trend here. This isn’t anything new though. Don’t come to me for the latest and greatest, I’ll be a few years behind. Take built bars, as a runner, I am always on the lookout for the best protein bar. I just found these beauties a few months ago. The typical protein bar I’m really not a fan of. They are usually tough, gritty, and lacking any good flavor and the macro profile usually sucks too. I have always wished for a delicious treat-type protein bar and finally found […]
- [Why ALL Runners Need Physical Therapy](https://therunnerdoc.com/why-runner-needs-physical-therapy/): 3 Reasons Runners Need to See a Physical Therapist The other day I did an IG live with Amy from The Running Dietitian (go back and watch it!!) and something that came up was the fact that you can go see a Physical Therapist without going to your Family Physician or Ortho or Sports Med Doc first. In case you were wondering, yes that is true. Now there are some caveats to this such as the state that you live in and the insurance you have. But for the most part, you can see a physical therapist whenever you want. […]
- [How to Fix Peroneal Tendinopathy in Runners](https://therunnerdoc.com/how-to-fix-peroneal-tendinopathy-in-runners/): How to Fix Peroneal Tendinitis We are just trucking along with all of these ankle injuries and aches/pains that runners get. I hope that by now you have learned a lot and how big of a role the feet and ankles play in our health when it comes to running. Next on our list, we have to fix and prehab is peroneal tendinopathy. As I normally do, in case you are new here, there is an interchangeable aspect to the name of this issue. Traditionally it has been known as tendinitis but recent research has changed the name to tendinopathy. […]
- [The Best Way to Recover After a Half Marathon:{quickly and safely}](https://therunnerdoc.com/how-to-recover-after-half-marathon/): How to Recover After a Half Marathon We all want to bounce back after running any race and keep up with our training. However, recovery and rest are keys to staying injury-free and to keep improving as well. So then, how do you recover after running a half marathon race? It depends on a lot of factors actually. All of which I’m going to cover and get you back to running and continuing to stay injury-free and ready for your next half marathon or full marathon race! I want to make a point however that this post is referring to […]
- [How To Fix Posterior Tibial Tendon Dysfunction in Runners](https://therunnerdoc.com/fix-posterior-tibial-tendonitis-runners/): How to Fix Posterior Tibial Tendinitis Most people haven’t heard of this particular injury in runners. However, Posterior Tibial Tendon Dysfunction (PTTD) or Posterior tibial tendonitis OR even more accurately posterior tibial tendinopathy, is actually fairly common. It is one of the types of injury that causes heel pain in runners that I talked about recently. In one of my recent articles about Flat Feet in Runners and how to fix it, I said there were many causes of flat feet. Well, today is not only one of those causes but it is the most common cause of acquired flat […]
- [An Honest Review of the Aonijie Hydration Vest (my favorite)](https://therunnerdoc.com/review-aonijie-hydration-vest/): Aonijie Running Water Vest Review I hate carrying water. I hate to hold it in my hand and none of the belts seem to fit right. They also usually leak and get my shorts all wet. During the summertime, I’m dripping with sweat so it doesn’t really matter if more water gets on me however I would like to drink that water instead of it mixing with my sweat. I was hesitant to buy a vest. I hadn’t ever worn one and didn’t want to spend $100 plus on something I might hate to wear. I did a little searching […]
- [How to Fix Achilles Tendinopathy](https://therunnerdoc.com/how-to-fix-achilles-tendinopathy/): How Runners Can Fix Achilles Tendinitis I’m just going to keep the foot train going here. I guess it is officially becoming a series all about the feet for runners. This next one on the list is how to fix achilles tendinopathy or tendinitis. If we go back to my article about the common types of heel pain you will see that this one makes the cut. Achilles tendinopathy affects 24% of active and inactive individuals. So to say it is common is almost an understatement. In fact, 50% of runners will have achilles pain at some point in their […]
- [How To Fix Plantar Fasciitis in Runners](https://therunnerdoc.com/plantar-fasciitis-runners/): Oh plantar fasciitis…you fickle fickle beast for runners. One of the most common if not THE most common foot injury in runners is plantar fasciopathy. Notice that I said fasciopathy which is the same thing as a tendinopathy and not an “itis” at all. Basically, this means that plantar fasciitis (fasciopathy) responds realy really well to load. Anatomy Lesson The plantar fascia is a thick fibrous connective tissue that runs from the heel to your toes. It contributes in forming the arch of your foot and assists in stability of your foot without muscular involvement. As you can see in […]
- [Common Types of Heel Pain When Running](https://therunnerdoc.com/types-heel-pain-running/): I have a confession. Even though I blog about and know how to prevent injury as a Doctor of Physical Therapy, I still get hurt. For instance, right now I have a nagging pain in my right heel when running and throughout the day. It has been ongoing for a few weeks now. Also, did you know that heel pain when running is one of the most common injuries? What Types of Heel Pain are there when Running? Heel pain is common. It is also a sign of a lot of different things. While it can be caused by something […]
- [The 6 Best Exercises that Runners Must Do Now!](https://therunnerdoc.com/6-best-exercises-runners/): Running is great and injuries suck, but how do we prevent injuries when we just don’t feel like we have the time to do anything but run? I have a lot to say on this concept but that is for another time. Today is all about the best exercises for runners to keep you injury free and running faster! Why Are These Exercises Important for Runners? I see all over the place people promoting running by saying that all you need to do is simply run. Which is true. Kinda. I mean it will get you by for a while. […]
- [Running and Arthritis - Does it Destroy Your Knees?](https://therunnerdoc.com/running-arthritis/): “You really shouldn’t run. Didn’t you know that running causes arthritis!” Who here has ever been told that? It is something that I have had patients that come to see me tell me! Regularly!! It completely boggles my mind that as a society we have developed this fear of running. Something that our bodies were actually made to do. No it doesn’t destroy your knees and you can run if you have arthritis. In fact, running doesn’t cause arthritis. Shocker, I know. Why Do People Think Running Causes Arthritis? Honestly, I’m not 100% sure where this thought process comes from. […]
- [How to Run in the Morning Easily](https://therunnerdoc.com/how-to-run-in-the-morning-easily/): My husband thinks I’m crazy. Well, this is nothing new and he thinks I’m crazy for a lot of reasons but loves me for it. Specifically this time he thinks I’m crazy because of what time my alarm is set for. See, I love running and working out in the morning. I get asked all the time how I do it and how to run in the morning for those that don’t like to get up early. It isn’t easy that’s for sure. However, I love it. I love the feeling of being out there when no one else is […]
- [How to Stop Overstriding When Running](https://therunnerdoc.com/how-to-stop-overstriding-when-running/): I have no butt. It is something that I have said and struggled with for years. I also have been bad about overstriding (something I’m working on) when running. Okay, great Dr. Abby, but what do those two things have in common? A lot actually. Overstriding when running is extremely common and it the major reason why is that runners don’t know how to use their butts. Look-y there, flat butts and running is connected!! What is Overstriding? Overstriding is when your leading leg/foot lands too far in front of your center of mass (your hips). By doing this, you […]
- [Can Running Cause Low Back Pain and Injuries?](https://therunnerdoc.com/can-running-cause-low-back-pain/): Back pain injuries are one of the most common issues in the world when it comes to musculoskeletal disorders. In fact, 50–80% of adults experience at some point in their life (1). In my practice runners often would come to me complaining of back pain. But, can running cause low back pain, or is it another factor? We typically think of runners knee and IT Band syndrome as “running Injuries” but can back injuries be added to that list? In my practice a lot of runners thought of back pain as a nuisance but what if we shift our thoughts […]

## Pages

- [Recipes](https://therunnerdoc.com/recipes/): Recipes A collection of my favorite recipes that my family loves to devour!
- [Shipping Policy](https://therunnerdoc.com/shipping/): Last updated april 9, 2025 This shipping and delivery poicy is part of our terms of use (“terms” and should be therefore read alongside our main terms: therunnerdoc.com/terms Please carefully review our Shipping & delivery policy when purchasing our products. This policy will apply to any order you place with us. What are my shipping delivery options We sell digital items and services only, no items will be shipped. For questions contact us at therunnerdoc.com/contact
- [Terms of Use](https://therunnerdoc.com/terms/): Calibri;color:#595959;mso-themecolor:text1;mso-themetint:166;”>We are Abby Siler, doing business as The Runner Doc (“Company,” “we,” “us,” “our“), a company registered in Kansas, United States at 1206 E Oakwood Ct, Derby, KS 67037. We operate the website therunnerdoc.com (the “Site“), as well as any other related products and services that refer or link to these legal terms (the “Legal Terms“) (collectively, the “Services“). You can contact us by email at abby@therunnerdoc.com or by mail to 1206 E Oakwood Ct, Derby, KS 67037, United States. These Legal Terms constitute a legally binding agreement made between you, whether personally or on behalf of an entity (“you“), and […]
- [Liability Waiver for Coaching](https://therunnerdoc.com/liability-waiver-for-coaching/): Loading…
- [therunnerdoc.com/program](https://therunnerdoc.com/therunnerdoc-com-program/)
- [Rehab Coaching](https://therunnerdoc.com/rehab-coaching/): Return to Running—Without Fear of Reinjury Are you tired of feeling stuck on the sidelines because of an injury? Do you worry that every time you start running again, the pain will come back?You don’t have to navigate this alone—or risk making things worse by rushing back too soon. With Rehab Coaching, you’ll get a structured, science-backed plan to heal, rebuild, and return to running stronger than before—without setbacks.This is physical therapy for runners, designed to bridge the gap between rehab and full-speed running, ensuring you don’t just recover—you come back stronger. Rehab Coaching for Injured Runners How Rehab Coaching […]
- [Return To Running After Injury](https://therunnerdoc.com/return-to-running-after-injury/): Join the 12 week Return to Running after Injury You’ve rested, you’ve rehabbed, and now you’re ready to run again—but where do you start? Jumping back in too fast can set you up for another setback, and doing too little keeps you stuck on the sidelines. Struggling to Get Back to Running After an Injury? JOIN the 12-WEEK Program You may think the fix is to just rest a little longer or ease back into running—but that’s NOT the first step……what’s ACTUALLY going to help you return to running without fear of reinjury is rebuilding strength, mobility, and confidence with […]
- [Links](https://therunnerdoc.com/links/): Dr. Abby, DPT – The Runner Doc Latest Blog Posts
- [Runners Prehab: 52/52](https://therunnerdoc.com/runners-prehab-52-52/): Some introductory text about lesson 52
- [Runners Prehab: 51/52](https://therunnerdoc.com/runners-prehab-51-52/): Some introductory text about lesson 51
- [Runners Prehab: 50/52](https://therunnerdoc.com/runners-prehab-50-52/): Some introductory text about lesson 50
- [Runners Prehab: 49/52](https://therunnerdoc.com/runners-prehab-49-52/): Some introductory text about lesson 49
- [Runners Prehab: 48/52](https://therunnerdoc.com/runners-prehab-48-52/): Some introductory text about lesson 48
- [Runners Prehab: 47/52](https://therunnerdoc.com/runners-prehab-47-52/): Some introductory text about lesson 47
- [Runners Prehab: 46/52](https://therunnerdoc.com/runners-prehab-46-52/): Some introductory text about lesson 46
- [Runners Prehab: 45/52](https://therunnerdoc.com/runners-prehab-45-52/): Some introductory text about lesson 45
- [Runners Prehab: 44/52](https://therunnerdoc.com/runners-prehab-44-52/): Some introductory text about lesson 44
- [Runners Prehab: 43/52](https://therunnerdoc.com/runners-prehab-43-52/): Some introductory text about lesson 43
- [Runners Prehab: 42/52](https://therunnerdoc.com/runners-prehab-42-52/): Some introductory text about lesson 42
- [Runners Prehab: 41/52](https://therunnerdoc.com/runners-prehab-41-52/): Some introductory text about lesson 41
- [Runners Prehab: 40/52](https://therunnerdoc.com/runners-prehab-40-52/): Some introductory text about lesson 40
- [Runners Prehab: 39/52](https://therunnerdoc.com/runners-prehab-39-52/): Some introductory text about lesson 39
- [Runners Prehab: 38/52](https://therunnerdoc.com/runners-prehab-38-52/): Some introductory text about lesson 38
- [Runners Prehab: 37/52](https://therunnerdoc.com/runners-prehab-37-52/): Some introductory text about lesson 37
- [Runners Prehab: 36/52](https://therunnerdoc.com/runners-prehab-36-52/): Some introductory text about lesson 36
- [Runners Prehab: 35/52](https://therunnerdoc.com/runners-prehab-35-52/): Some introductory text about lesson 35
- [Runners Prehab: 34/52](https://therunnerdoc.com/runners-prehab-34-52/): Some introductory text about lesson 34
- [Runners Prehab: 33/52](https://therunnerdoc.com/runners-prehab-33-52/): Some introductory text about lesson 33
- [Runners Prehab: 32/52](https://therunnerdoc.com/runners-prehab-32-52/): Some introductory text about lesson 32
- [Runners Prehab: 31/52](https://therunnerdoc.com/runners-prehab-31-52/): Some introductory text about lesson 31
- [Runners Prehab: 30/52](https://therunnerdoc.com/runners-prehab-30-52/): Some introductory text about lesson 30
- [Runners Prehab: 29/52](https://therunnerdoc.com/runners-prehab-29-52/): Some introductory text about lesson 29
- [Runners Prehab: 28/52](https://therunnerdoc.com/runners-prehab-28-52/): Some introductory text about lesson 28
- [Runners Prehab: 27/52](https://therunnerdoc.com/runners-prehab-27-52/): Some introductory text about lesson 27
- [Runners Prehab: 26/52](https://therunnerdoc.com/runners-prehab-26-52/): Some introductory text about lesson 26
- [Runners Prehab: 25/52](https://therunnerdoc.com/runners-prehab-25-52/): Some introductory text about lesson 25
- [Runners Prehab: 24/52](https://therunnerdoc.com/runners-prehab-24-52/): Some introductory text about lesson 24
- [Runners Prehab: 23/52](https://therunnerdoc.com/runners-prehab-23-52/): Some introductory text about lesson 23
- [Runners Prehab: 22/52](https://therunnerdoc.com/runners-prehab-22-52/): Some introductory text about lesson 22
- [Runners Prehab: 21/52](https://therunnerdoc.com/runners-prehab-21-52/): Some introductory text about lesson 21
- [Runners Prehab: 20/52](https://therunnerdoc.com/runners-prehab-20-52/): Some introductory text about lesson 20
- [Runners Prehab: 19/52](https://therunnerdoc.com/runners-prehab-19-52/): Some introductory text about lesson 19
- [Runners Prehab: 18/52](https://therunnerdoc.com/runners-prehab-18-52/): Some introductory text about lesson 18
- [Runners Prehab: 17/52](https://therunnerdoc.com/runners-prehab-17-52/): Some introductory text about lesson 17
- [Runners Prehab: 16/52](https://therunnerdoc.com/runners-prehab-16-52/): Some introductory text about lesson 16
- [Runners Prehab: 15/52](https://therunnerdoc.com/runners-prehab-15-52/): Some introductory text about lesson 15
- [Runners Prehab: 14/52](https://therunnerdoc.com/runners-prehab-14-52/): Some introductory text about lesson 14
- [Runners Prehab: 13/52](https://therunnerdoc.com/runners-prehab-13-52/): Some introductory text about lesson 13
- [Runners Prehab: 12/52](https://therunnerdoc.com/runners-prehab-12-52/): Some introductory text about lesson 12
- [Runners Prehab: 11/52](https://therunnerdoc.com/runners-prehab-11-52/): Some introductory text about lesson 11
- [Runners Prehab: 10/52](https://therunnerdoc.com/runners-prehab-10-52/): Some introductory text about lesson 10
- [roadmap](https://therunnerdoc.com/roadmap/)
- [Home](https://therunnerdoc.com/): Move Better, Feel Stronger, Run Pain-Free Welcome toThe Runner Doc, your go-to resource for injury-free running, strength, and confidence. Welcome to The Runner Doc Welcome to The Runner Doc, your go-to resource for injury prevention, smarter training, and running pain-free. I’m Dr. Abby, DPT, and I’m here to help runners like you stay strong, healthy, and performing at your best. Here, you’ll find expert advice grounded in science, practical tips for injury-free running, and strategies to help you hit your goals with confidence. Ready to run stronger, faster, and without pain? Let’s get started on your journey to becoming the […]
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- [Sales Page](https://therunnerdoc.com/sales-page/): JOIN OUR 3 WEEK COURSE Title for your Sales Page Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vestibulum nibh felis, ullamcorper at hendrerit et, tincidunt non elit. Nulla sapien nisi, elementum sit amet tortor quis, sagittis auctor tellus. Vivamus tristique eu lectus quis imperdiet.  ENROLLMENT START IN : Revitalize Your Life: A Journey to Wellness JOIN OUR 3 WEEK COURSE In this transformative course, we embark on a holistic journey to rejuvenate your mind, body, and spirit. Guided by expert instructors, you’ll explore a comprehensive range of wellness practices, from mindfulness and nutrition to fitness and self-care. Through engaging […]
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- [Coaching](https://therunnerdoc.com/coaching/): My Service Personalized injury, running, and strength coaching You’ve put in the miles, followed the training plans, and done your best to stay injury-free—but something still feels missing. Maybe you’re stuck in a cycle of nagging aches and pains, feeling frustrated by setbacks, or unsure how to build a training plan that actually works for your body.With so much information online, it’s hard to know what truly applies to you. That’s where The Runner Doc comes in.Through personalized 1:1 coaching, you’ll get expert guidance tailored to your unique needs—whether that’s injury prevention, strength training, mobility work, or optimizing your running […]
- [Contact](https://therunnerdoc.com/contact/): Contact Loading…
- [Blog](https://therunnerdoc.com/blog/)
- [About](https://therunnerdoc.com/about-2/): Hi! I am Dr. Abby Welcome! I am so excited that you decided to stop by and get to know more about me. I am Abby, a Doctor of Physical Therapy who loves running and helping runners stay on the road and injury-free! I am also a mom to the most handsome 5-year-old and wife to an amazing and supportive husband!! Education:Doctor of Physical Therapy — Wichita State University, 2013Bachelor of Science in Exercise Science — Wichita State University, 2010Licensure & Certifications:Licensed Physical Therapist in Kansas, Florida, Wisconsin, New York, and MinnesotaSFMA Certified (Selective Functional Movement Assessment)FCE Certified (Functional Capacity […]
- [Programs](https://therunnerdoc.com/programs/): The Runner Doc Online Programs Created by Dr. Abby Siler, PT, DPT Get out of Pain and Back to Running! What Real Customers of The Runner Doc are saying! Get Stronger ~ Run Better Dr. Abby Siler, PT, DPT
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- [The Ultimate IT Band Fix](https://therunnerdoc.com/shops/ultimate-it-band-fix/): Are you Ready? As a Doctor of Physical Therapy, I help Runners get out of Pain. IT Band Syndrome is a common and annoying injury that runners face, but it doesn’t have to be with my help! Learn how a Doctor of Physical Therapy helps runners fix IT Band Knee pain for good, without the painful foam rolling! Stage 1 The building blocks stage. We will adjust running and start targeting strength. Stage 2 This stage will progress strengthening with multi-direction and heavy slow resistance training. Stage 3 Continuing on with heavy slow resistance training and adding in some plyometrics. […]
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- [Ergonomic Evaluation](https://therunnerdoc.com/ergo-eval/): You DON’T need a physician referral to be evaluated by a Physical Therapist! If you do not see any available appointments that will work with your schedule reach out to therunnerdoc @ gmail.com and Dr. Abby will work with you!
- [Physical Therapy](https://therunnerdoc.com/physical-therapy/): You DON’T need a physician referral to be evaluated by a Physical Therapist! If you have questions reach out to therunnerdoc @ gmail.com and Dr. Abby will work with you! Payment We currently are not accepting insurance at this time, however, if you would like to self-submit to your insurance company for reimbursement, we are happy to provide a super bill and all the information for you to submit! We also accept FSA and HSA cards. Why cash based and not insurance? A cash-based model allows Dr. Abby to do what is best for you during treatment without having insurance […]
- [The Runner Doc SiteMap](https://therunnerdoc.com/the-runner-doc-sitemap/)
- [Guest Posts on The Runner Doc](https://therunnerdoc.com/about/guest-posts/): The Runner Doc is currently accepting guest content! Our website is growing and reaching more and more runners each month. Therefore, we want to include more information than ever to help them along their journey through running. If you’ve got an idea for an article, we’d love to read it! Here are some quick answers to the most frequently asked questions by contributing writers: What Should I Write About?  The options are endless (well not completely, they do need to fit within The Runner Doc’s theme). We love the new visions and creativity that guest writers bring to this site. […]
- [Disclosure and Disclaimer](https://therunnerdoc.com/about/disclosure-and-disclaimer/): Medical Disclaimer I am not a certified nutritionist or dietician. I have a Bachelor’s degree in Exercise Science and a Doctorate degree in Physical Therapy from Wichita State University. My advice on injury prevention, health and wellness, and general nutrition stems from my education. My knowledge not only comes from my exercise science and physical therapy degrees but from my experiences as well. Please be advised by a physician before trying any exercises or diet plans. Disclosure This Influencer Disclosure Policy is valid as of January 1, 2021. This policy covers the below social channels owned and managed by The Runner Doc: Instagram […]
- [Privacy Policy](https://therunnerdoc.com/about/privacy-policy/): Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt USD-1164210430 ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Who we are Our website address is: https://therunnerdoc.com. What personal data we collect and why we collect it Comments When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection. An anonymized string created from your email address (also called a hash) may […]
- [Blog](https://therunnerdoc.com/the-runner-doc-blog/): The Runner Doc
- [About](https://therunnerdoc.com/about/): Hi! I am Dr. Abby Welcome! I am so excited that you decided to stop by and get to know more about me. I am Abby, a Doctor of Physical Therapy who loves running and helping runners stay on the road and injury-free! I am also a mom to the most handsome 5-year-old and wife to an amazing and supportive husband!! My running journey has had its ups and downs and currently, I’m working my way back from pregnancy (very slowly). Come join me and follow along as I give tips on staying injury-free, running, and a little bit of […]
- [The Runner Doc](https://therunnerdoc.com/home-the-runner-doc-keep-injury-free/): I’m Abby – The Runner Doc Keeping runners over 35  running without pain. Free: Roadmap to Injury free running   The Runner Doc Online Programs Created by Dr. Abby Siler, PT, DPT Get out of Pain and Back to Running! 12-Week IT Band Pain Program $200 For Beginners, injured runners, and those coming back from a break. $125 Cross Training for Injured Runners $25 12-week Build Strength ?? Post-Partum Return to Run $TBD Pelvic Floor Program for Men and Women $TBD   What Real Customers of The Runner Doc are saying!         Blog LEARN MORE     […]


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