Tag Archives: Resilient Runner Program

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How to Avoid Overtraining as a Long Distance Runner

http://marathontrainingacademy.com/how-to-avoid-overtraining-as-a-long-distance-runner

Marathon Training Academy

May 30, 2018

In this podcast interview with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast), we discuss Overtraining Syndrome (OTS) and how it differs from an overuse injury, the top mistakes we see runners make in regards to training and recovery, and answer questions from runners.

In this episode, we speak with Dr. Ben Shatto about overtraining, which is a leading cause of injury and burnout in long distance runners.  Listen to the podcast

Disclaimer:  This blog post and podcast are not meant to replace the advice of your doctor/health care provider, or speak to the condition of one particular person but rather give general advice.

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My Top 3 Most Popular Posts of 2017!

As 2017 comes to a close, I become increasingly more excited for the years to come!  As science evolves and its understanding of how the human body functions, we’re seeing more technology that can help to enhance our lives and optimize function.  More people are realizing the value of taking control of their health care and personal well-being.  In today’s health care environment, we all need to learn how to treat common aches and pains proactively instead of reactively.  We must get to the root of the issue instead of placing a Band-Aid over it.  Our present health care system in America is not designed to help you optimize your health–that is your job!  

The purpose of The Physical Therapy Advisor is to help people like you to take control of your health and to save money by learning how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions safely and effectively.

Image courtesy of Unsplash.

My Top 3 Most Popular Posts of 2017:

  1. Why You Won’t Heal – Poor Nutrition (Part 4) – You will discover why consuming the proper nutrients is critical in order to fully heal and recover from an injury or illness in part 4 of my very popular 6-part series, Why You Won’t Heal.  The feedback was so positive that I written an even more thorough book on the topic!  Keep an eye out for Why You Won’t Heal (and What YOU Can Do About It) to be published in spring of 2018.
  1. How to Become a Resilient Runner – You will learn how to become a resilient runner so you can avoid injury, train more, recover quicker, and save money.  The Resilient Runner program, which includes prevention and self-treatment for running injuries, is a collaboration with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast).  The program is a virtual library of self-treatment protocols including downloadable podcasts, videos, and .pdf files of rehabilitation guides.  It also includes a 320 page eBook, The Resilient Runner, Prevention and Self-Treatment Guide to Common Running Related Injuries.  This is a must have program in order to learn how to prevent and/or self-treat lower extremity pains and injuries.
  1. Why Does My Shoulder Hurt? – I discuss the most common reasons why you may develop shoulder pain.  You will discover the key to treating most common shoulder related pain.  In addition, learn how to improve your posture while focusing on thoracic mobility and proper shoulder strengthening.  I offer simple stretches and exercises that you can use to eliminate the pain.

2017 has been an exciting year!  I have successfully published three books (which are now available on Amazon in Kindle and paperback formats) with wonderful feedback!  I am so grateful that more people are beginning to understand that many of the most common aches, pains, and musculoskeletal injuries can be safely managed and self-treated with proper guidance.

In Treating Ankle Sprains and Strains, I show you how to effectively self-treat and manage an ankle sprain and/or strain in order to resume your training and normal activities while minimizing the risk of additional damage, injury or re-injury.  When you can confidently self-treat, you can limit pain levels, return to activity faster, prevent reoccurrences, and save money!  A proper rehabilitation from the initial injury to the full return to sport and/or activity must include a full return to strength, mobility, and balance.

In Treating Low Back Pain during Exercise and Athletics, I share very specific strategies for general LBP prevention among athletes such as sport enthusiasts, CrossFitters, weightlifters, and runners.  These principles are helpful for anyone participating in athletics as well as those implementing a healthy lifestyle.  You’ll learn how to address specific causes of LBP as well as the best practices on how to prevent and self-treat when you experience an episode of LBP. 

In Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of Overtraining Syndrome (OTS).  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!

Be sure to stay tuned for upcoming books including Why You Won’t Heal (and What YOU Can Do About It) and Running an Injury-Free Marathon (Complete with Training and Rehabilitation Strategies)!

Thank you for supporting The Physical Therapy Advisor!  I look forward to serving you in 2018!  If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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The Injury Episode!

With Special Guest Dr. Ben Shatto

http://marathontrainingacademy.com/injury-episode

Marathon Training Academy

May 11, 2017

In this podcast interview with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast), we discuss the prevalence of running injuries, the top mistakes we see runners make, and answer injury related questions from runners.

In this episode we talk injury prevention with our friend and physical therapy doctor Ben Shatto. Plus we answer injury related questions from real everyday runners like you. Glutes, calves, hamstrings, IT Band, foot and knee pain . . . we cover it all! Listen to the podcast

Disclaimer: This blog post and podcast are not meant to replace the advice of your doctor/health care provider, or speak to the condition of one particular person but rather give general advice.

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How to Become a Resilient Runner

Why do so many people fail to reach their running and training goals?  When questioned about running, why do so many people respond with the following: “Well, I used to be a runner, but I don’t have the time or I have a bad knee.”

The two most common reasons that people fail to meet their running and training goals is lack of time and due to injury.  The painful truth is that 37-56% of runners will experience injury in a given year according to The Journal of Sports Medicine.  The number of runners who will suffer with injury during their lifetime is even higher–I’ve seen estimates as high as 80%!  These statistics even surprised me.  Yet some runners seem to be injury-proof.  How can an injury-prone runner become more resilient?

Most running related injuries are classified as repetitive motion injuries (overuse).  This is fantastic news as it means most running related injuries are preventable!  That’s why I have teamed up with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast) to give you the tools to become a Resilient Runner.

What is a resilient runner you might ask?  A Resilient Runner is able train consistently and effectively at a high level (even at times, taking a pounding) yet keeps on running.  You can learn to be a resilient runner, too!

How to Become a Resilient Runner

Resilient Runners Avoid Injury.

The biggest mistake is thinking I’LL WORRY ABOUT THIS WHEN I GET INJURED.  We can’t emphasize enough how important it is to start thinking about injury prevention now.  If you want to meet your current goals and run well into your older years, THEN you can’t afford to wait until you get injured!

Resilient Runners Train More.

You are bound to experience minor aches and pains associated with any exercise and athletic endeavor.  When these minor irritations are dealt with immediately, you can significantly reduce your risk of an overtraining injury.  Overuse injury is the most common reason for pain and injury associated with running.  Resilient runners know how to properly cross train to avoid common muscle imbalances and biomechanical issues that can lead to injury.  Being pre-emptive in dealing with running injuries before they become full blown will keep you running and progressing toward your goals.

Resilient Runners Recover More Quickly.

Statically speaking, most runners are likely to experience some form of injury.  Resilient runners respond quickly and correctly to their injury.  Knowing what to do and how to do it can significantly reduce the amount of time lost due to injury which equals more time doing what we all love to do…run!

Resilient Runners Save Money.

Health care costs in the United States and around the globe continue to increase often times without actual positive change in health status.  It’s imperative that we all take a leadership role in our own health care by continuing to be proactive.  In the United States, the average cash pay physical therapy visit ranges from $100-$150 per visit, and insurance co-pays can range from 50% of the visit charges to $20-$50 per visit.

With the right information available, most people can safely manage and self-treat the most common running associated musculoskeletal pains.  Even better, with the right training approach, most injuries can be prevented all together!

In the Resilient Runner program, we explain injury prevention strategies to keep you running.  We provide detailed videos and rehabilitation guides on how to effectively SELF-TREAT each problem area of the body including:

  • Lower Back Pain and Piriformis
  • Hip: Hip Bursitis and Hip Flexor Pain
  • Upper Leg: Iliotibial Band and Hamstring Injury
  • Knee Pain: Patellar Femoral Pain Syndrome (Runner’s Knee); Patellar Tendinitis; and Meniscus Injury
  • Lower Leg and Foot: Achilles Tendinitis; Plantar Fasciitis; Posterior Tibial Tendon Dysfunction; Shin Splints; and Stress Fractures

The Resilient Runner program is designed to help YOU meet YOUR training goals by insuring you have the tools to avoid injury, recover quickly, and train at a peak level.

It’s a virtual library of self-treatment protocols including downloadable podcasts, videos, and .pdf files of rehabilitation guides.  It also includes a 320 page eBook, The Resilient Runner, Prevention and Self-Treatment Guide to Common Running Related Injuries.

In addition, Angie offers in-depth advice on the following topics:

  • Preventing the most common running mistakes and mishaps from side stitches to blisters.
  • How to cope with the mental and physical aspects of injury.
  • Tips on avoiding overtraining.
  • Tips on cross training including a special 27 minutes Yoga for Runners Video.

Not all of us are born bullet proof, but we can all learn how to be more resilient!

I WANT TO BE RESILIENT!