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Strength 1st, Distance 2nd: How to use periodization to optimize race performance in 2014


Currently there are over 75 million runners in the USA. This number, I’m sure, is rapidly rising as I speak. These numbers are impressive and encouraging. Anyone who gets into this sport knows how life changing it can be. You start by telling yourself you would like to do a few 5Ks and suddenly somewhere along the way find yourself wanting to train for your first marathon. Why would anyone want to run 26.2 miles for fun? That kind of a race takes a lot of time and commitment and, above all, carries with it a lot of risk. The annual risk of overuse injury for an average runner is 50%. This rises to 90% with marathon training. I am in the health care field and I know that many health care professionals believe that the best solution to this is to simply not take the risk.Their advice: “Stop running.”

As a runner who knows how rewarding these “risky” races can be I am not satisfied with this answer.

If you want to achieve a lofty goal such as running in your first marathon, by all means go for it! In my opinion, the benefits of achieving something you have to struggle to get far outweigh the risks you take to get there. I will however say this: Be smart with your training so you don’t become another statistic!
Right now I am in the early stages of training for my first ironman triathlon. When it comes to ironman training the philosophy of the group I am training with (Endurance Nation- the largest online triathlon team in the US) is “FAST BEFORE FAR.” Before they have their athletes reach the heart of their high volume training weeks they encourage them to get really strong and fast on the front end of their training. They also encourage you to pick just a handful of “main races” to train for each year. I think this is excellent advice to follow because it allows you to add more variety to your training and, more importantly, to get the most out of it. I am all for marathon training. I am not for training for them year round. Pick a few key main races you would like to do well at and then structure everything else around that.

Periodization is a term that doesn’t get used much in running circles. Periodization is simply a plan for how you structure your training season during a year. More specifically it is how you prioritize what you do with your time depending on where you are at in your training. Periodization allows you to focus on different goals at different times during the year. This structured approach helps you get the most out of your training by keeping you from placing too many “conflicting demands” on your body. For instance there really is no way to get stronger when you are spending most of your time focusing on endurance. The peak of marathon training is not the time to be putting 3-4 days a week in the gym strength training. You will simply be wasting your time if you are trying to fit all of that in. The same holds true for trying to develop speed and endurance at the same time. Ask any veteran runner, it is very , very hard to PR in a 5k when you are marathon training. Case and point: You can’t train for everything ALL the time! You have to break your year up into phases. Pick a few goals you want to achieve each year and then structure everything else around that. This will not only make you a better runner but will also make you a more injury-free runner!

What does this look like for the average runner? That ultimately depends on your specific goals for the year. But for an example let me share a periodization scheme I recently came across. These general guidelines are from a webinar I recently watched done by Justine Levine. Justine is the owner of California Fitness Academy out in Visalia,CA. He is also an avid runner, triathlete and strength coach. He recently started a program called “Limitless.”


Limitless was a journey he took to prove to himself that he could run 300 miles straight in under 100 hours. He was able to achieve this goal without getting injured. His goal and mission with this program is to show people that they can run and be injury free (look for a documentary to come out sometime this April about his journey). The periodization scheme shown below is what he uses for general guidelines with the endurance athletes he trains. I have added my commentary below as well.

January- 4 weeks of strength training

• My thoughts: To have a true “strength building stage” in your training you should be doing some form of strength training 3-4 days a week (this includes actually getting to the gym to lift more than just your body weight, you have to lift heavy to get stronger!). In my opinion the strength building phase is also a time when you should be doing speed and hill workouts to improve your power production (power is a product of speed and strength). To get the most benefit from your strength training you MUST reduce your overall running volume. In my opinion this is a period of time when your weekly mileage should be 50% or less of what you are used to doing. This is a time to cut your mileage way back!

February- 2 weeks of strength training / 2 weeks of strength maintenance

• My thoughts: Transitioning to “strength maintenance” requires 1-2 days a week of strength training compared to the 3-4 days/wk you do during your “strength building stage.” This again requires you to get in the gym and lift heavy weights.

March- 4 weeks of body weight only strength training(i.e. no heavy weights)/ Main Race #1

• Justine recommends doing body weight only strength training 4 weeks out from a main race. So with this periodization scheme your Main race #1 would be at the end of March.

• My thoughts: I would treat this as a maintenance phase. Do your strength work 1-2 times a week. If time is a limiting factor, do at least 10 minutes of body weight strengthening for the core and hips 2x a week ( a lot of running related injuries can be linked to weakness in the core and hips). With most training plans, 4-6 weeks out from a race is typically when you will be putting in most of your running volume. This is a time in your training where you NEED to put your miles in. The focus here is not strength building, but minimal strength maintenance.

• If your main race isn’t until April or May you would continue strength training with heavy weights during this stage.

April- 4 weeks of strength training

May- 2 weeks of strength training/ 2 weeks of strength maintenance

June- 4 weeks of body weight strength training/ Main Race #2

July/August- 8 weeks of strength training

• My thoughts: There are very few marathons/half marathons during these months anyways. This is a GREAT time to focus on building strength! Another option is to use this time to cross train. Pick up swimming and/or biking for instance. These are the prime months to compete in a Triathlon, which in my opinion is GREAT supplementary training for runners in the offseason!

September- 2 week of strength training/ 2 weeks of strength maintenance

October- 4 weeks of body weight only strength training / Main Race #3

November- Transition Phase

• Use this time for unstructured training to give your mind and body a break!

December- 4 weeks of strength training

• My thoughts: In my opinion the best time for most runners to do off season strength training is during the months when we get our extreme weather conditions (i.e. extreme heat- July & August, extreme cold- Dec & Jan). The months when we are stuck inside are great times to focus on building strength. However, I will say that our holiday months (esp. around Thanksgiving & Christmas) can also be used as a time of unstructured training again as a way to give our minds and bodies a break! I find that it is very hard for most people to stick to a structured workout plan during the holidays. Use this time to rest and reset if you need it. Don’t worry about getting the structured strength training in if your schedule does not allow it. Get your friend and family time in and then be ready to get after it again come January!

I am a big advocate of periodization schemes similar to what is proposed above. You’ll notice there is A LOT of strength training included in this plan. It’s not just about the miles! I think the Endurance Nation motto of “FAST BEFORE FAR” definitely helps point us in the right direction. We must have strong stable bodies if we want to achieve superhuman training feats while staying injury free! For 2014 I personally have my eyes set on 140.6 miles at the end of July (will be competing at the Lake Placid Ironman in NY). My plan is to train according to the mottos of “FAST BEFORE FAR” and “STRENGTH FIRST, DISTANCE SECOND.” Best of luck to everyone with their 2014 training goals!
strength first_distance second

Top 10 Exercises for Runners: #3 Turkish Get Up (Part A)


The number 3 exercise I have chosen is the Turkish Get Up. The purpose of this exercise is to get from laying on your back to standing with weight overhead using the most biomechanically optimal path you can take. Why have I chosen this exercise, and better yet, what on earth does it have to do with running? The more I learn about myself as a runner and an athlete, the more I realize how important body awareness and biomechanics are to optimal human performance. I can think of no greater exercise that teaches these very things. The Turkish Get Up is not an easy exercise to learn. Most people don’t like it when they first try it (myself included). But if you have the patience to stick with it, and work on mastering it, you will learn a lot about how your body moves and how to best position it for optimal performance. In the end I am confident that you will see the connection between this weird looking exercise and running. Below is the video link for the first part of this series on the Turkish Get Up.  Hope you enjoy!


Brian Smith: Hand-Cyclist to Compete in his First Marathon Race

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I want to introduce you to a phenomenal young man. Meet Brian Smith.  Brian is a local athlete from Baxter Springs,KS. This weekend Brian will compete in his first marathon, Joplin’s Mother Road Route 66 Marathon.  Just over one year ago Brian was injured and paralyzed from the waist down. Since the injury it has been Brian’s goal  to race in a marathon. This Sunday, October 13th is Brian’s big race day. Brian will be joined at the race by his friends and family including his wife and 4 kids.  I invite you to read about Brian’s journey and the advice he has for others about not giving up on your goals.

Q.)When did you first get into handcycling and what made you want to start?

A.)I had never considered anything like hand cycling until I went to rehab at Jim Thorpe in Oklahoma City after my injury. There they let me ride a hand cycle around in the hallway once. I decided then that hand cycling would be a good way to replace running which was the way I had burned calories and cleared my head before my accident.  After leaving rehab, some research was done and eventually I got a hand cycle in late June.  I have tried to get out a couple of times a week since then.  It is great getting out in the sun and burning calories.

Q.) What made you want to do a marathon?

A.) I briefly considered running a marathon before my injury but it was never a goal of mine to run one.  Running, along with other exercise, was my way to get out and clear my head.  After my accident I was pretty drugged and may not have been completely coherent when I made the goal to complete a marathon… LOL!  I was in the hospital and knew that I didn’t want to give up exercise and I wanted my kids and family to know that I was going to overcome this so I set several goals for myself to complete within one year.  The goals were to complete a mile, 5K, 10K, half marathon and a marathon.  In May I did a 5K in my wheelchair so that was one goal completed. I have not completed goals 2 through 4 in an actual organized event but I have gone the distances since on my hand cycle.  I will consider them all completed after crossing the finish line at the Mother Road.

Q.) What has been your favorite part about training for this race?

A.) I enjoy training for the Mother Road because it lets me get out and do something physical. Pre paraplegia I enjoyed working out a ton. I only ran in one 5K race and had a pretty good 23 minute time. I enjoyed challenging myself to improve more than competing. After the injury I spent too much time just sitting around feeling sorry for myself. Training for the marathon has re-ignited that spark in me. I find myself pushing to hit a specific time and I get upset when my times aren’t as good as I’d like.

Q.)What has been the most challenging thing about your training leading up to the mother road marathon?

A.)When I first got the hand cycle it was not being in good enough shape. I would go out on a short 3 or 4 mile rides and not be able to get back in my wheelchair afterwards because my arms were killing me. In recent weeks I would say that scheduling conflicts have been the most difficult challenge to overcome. I have been busy at work and also am coaching my son’s soccer team and doing my best to make all the football games my girls cheer for.

Q.) What do you find is the most challenging thing about hand cycling in general?

A.) My biggest challenge has been flat tires. It is no fun sitting on the side of the road waiting on the pit crew. The last time I had a flat I made it a mile and forgot my bag with the new tube and other equipment was in the car with my wife Jen. I was glad I had my phone playing Pandora while I waited on her. Hills are TOUGH!!! I know that the Mother Road will have hills so I have been making myself go a route that has plenty of them. I definitely know that going downhill is much better than going up and my times are much better going downhill too. Going up a steep hill I notice that my arms start to burn and some of the time they shake. I think I’d laugh at myself if I watched a video of it.

Q.) What is your goal time for the race?

A.)I would really like to finish the race in under 2.5 hours. I will be very proud of myself if I can do that.

Q.) Are there any other goal races you have in mind for the near future?

A.) I am considering the Joplin Memorial race and the Oklahoma City Memorial Race next year. I am very new to the sport so I don’t know about too many races yet. I am open to suggestions.

Q.) How important has finding a new way to exercise been to you overcoming your injury?

A.) As I mentioned earlier, running and exercise in general was my way to clear my head, think and relieve stress. Losing it was very hard on me. I knew that I could complete my goals in my wheelchair but it wasn’t the same for me as pounding the pavement. Immediately after my injury I went to inpatient rehab and learned how to take care of myself which included some forms of exercise. I then went to outpatient therapy and enjoyed working out and getting stronger but I was still not in a good place mentally. After I stopped going to therapy I stopped working out all together and this is when my depression really set in. I was miserable! I’m sure that my wife and kids would agree because I’m positive that I was no fun to be around. Before the accident and since, I told people that I always felt better when I was exercising. Sooooo very true! In April we got a car and had it modified with hand controls so that I could drive and that is when things really started to improve for me. I didn’t realize that the loss of independence and the lack of exercise had hit me so hard until I was able to go out for a drive by myself. Then at the Downstream employee health fair I met a rep from Health Essentials and explained my desire to get into hand cycling. He set out to find one and came up with the hand cycle I now ride. It took a little bit of work but he found it. Jen and I were brainstorming about how to come up with the money for it when I was humbled by the generosity of the anonymous donor that purchased the hand cycle for me. That was in June which was when my attitude really began to change for the better. At first I was only able to ride 2-3 miles at a time. I have since built up some endurance and I have been able to ride up to 30 miles.

Q.) What advice do you have for others about overcoming obstacles and adversity to reach your goals?

A. This is a good question…  My original reaction to this was to quote a Winston Churchill speech and leave it at that.  He said something along the lines of “Never, ever, ever, ever, ever give in!”  I do happen to agree with this and believe that it is part of the reason I have overcome as much as I have in the last 15 months. I never envisioned myself as a paraplegic until it happened.  The new obstacles I was facing were HUGE!  I had to find reasons to push through and learn how to function in my new reality.  For me it wasn’t very difficult.  I wanted to show my kids that you can overcome with hard work.  I didn’t want to fail because I didn’t want my kids to learn that quitting was an option.  That helped me to set goals to reach.  I made the list of distances to cover but that was not the first goal I worked to complete.  I didn’t enjoy being away from my family while I was rehabbing from my injury so my first completed goal was to become functionally independent so that I could return home and be with my kids. I think that the best way to overcome adversity is to find the thing that is most important to you and focus on that when working.  It is also very important to set goals that are attainable in both the short term and the long term.  For me I set the goal of getting home as quickly as I could and the goal of completing the marathon.  The first was completed in five weeks and the second will be realized this Sunday.  I have longer-term goals and I know that I will accomplish them by holding what is dearest to me in the forefront of my mind.  My ultimate goal is to walk unassisted again in the future.  I believe that to accomplish this goal a major advancement in spinal cord injury research will have to take place but I have faith that it will.  When that advancement happens, I will gladly put in the time and more importantly the work.  It will be very important to show my children that with hard work and the never give in mentality Churchill mentions you can accomplish your goals.

Never, ever, ever, ever

Top 10 Exercises for Runners: #2 Push Ups (Part B)

No 6-pack needed to perform a good one!!!

In my last video of this series I talked a lot about the importance of maintaining good body alignment when doing a push up.(Click here to see my video about how push up technique can affect your running form). This is important because good body alignment means good core activation. We talk all of the time about how runners need to work on getting stronger core muscles. In reality it’s not always that the core is weak but rather that it’s not working optimally to keep you in good alignment. Practicing perfect alignment during the push up (or any exercise for that matter) is a great way to get the core to perform more like it should. The good news is that you don’t have to have a 6-pack to do this! No, in fact, all you have to be able to do is make a few small adjustments to your body to help “pre-tension” your muscles and joints prior to performing a push up. This type of a push up is what I like to refer to as a “high tension push up” (HTPU). Performing a HTPU is about paying attention to detail and ensuring that you set your body up in the most optimal way possible. Optimal set up will have huge pay offs for training the core in a way that will make you a more efficient and powerful runner. Check out my video below for step by step instructions on how to perform a HTPU.

Top 10 Exercises for Runners: #2 Push ups (Part A)

top of push up copy

Exercise number 2 in my top 10 series is the push up. Push ups have become much more popular and mainstream lately. This is great but, are we getting the max benefit we can from them? I believe that doing push ups on a regular basis is an extremely important habit for runners to get into. I’m not just talking about any push ups, but rather push ups done correctly. I believe that striving for excellent form during push ups can help not only with injury prevention but also with running performance. If you’re interested in learning how check out the video link below. Enjoy!

Top 10 Exercises for Runners: #1 Jump rope

So I’ve decided to do a summer video series called “Top 10 Exercises for Runners.” These 10 exercises are things that I am convinced will benefit anyone looking to improve their running. The number one exercise on the top 10 chart is an old school favorite that will take you back to the good old playground days when you were a kid. . . jumping rope. When you realize that running is really just single leg hopping from one leg to the next, over and over again, you see that jumping rope is actually one of the closest activities to running you can get.


Can adults jump rope? Should adults jump rope? Absolutely. A lot of people see jumping rope as a very high impact activity. In reality jumping rope is much easier on the body than running. Both activities involve repeated jumping with lots of forces being exerted on the body with every jump. The main difference between the two activities is that with one you can jump and land wrong repeatedly over and over again without knowing you are doing anything wrong and with the other, you really can’t.

If you can jump rope comfortably for 30 seconds without getting the rope caught up in your feet then chances are your form is optimal. If your posture fails or you don’t land the right way (i.e. landing in a way that optimally distributes load and maximizes energy return) then more than likely you will either 1.) trip over the rope, or 2.) get exhausted after about 10 seconds because you are jumping in a way that is very inefficient. The nice thing about the jump rope is that it will tell you when you are jumping wrong. Unfortunately it isn’t always as easy to tell if you are running wrong. Jumping rope will teach your body two key things: 1.) how to land right, and 2.) how to maintain good posture. By learning this you will get better at distributing load more optimally throughout your body which is extremely important when doing an activity that requires you to absorb over 2.5x your body weight with each “hop” you take (i.e. running). Not only will this help reduce your chances of getting an overuse injury but it will also make you better at storing and releasing energy. The better you are at this, the less effort you will have to put forth to run at a given speed.

Check out my short video link below to see more about this topic. For a review on “correct” running check out the series I did last summer on running mechanics: running mechanics series or check out Chapter 8 of Jay Dicharry’s book “Anatomy for Runners.” ($11 on Amazon if you haven’t bought it yet. . . this one is a must have for all runners!)

Stay tuned for exercise #2. . .

Are Injuries Just Preventable Disease?


Right now I am working my way through a new book called “Becoming a Supple Leopard.” Dr. Kelly Starrett, physical therapist based out of San Francisco CrossFit, is the mastermind behind the book. His book is fresh off the press and has already made Amazon’s bestseller list. I find this super exciting because the message Dr. Starrett tries to get across is incredibly important. What I love about it is that it radically challenges the current medical model used to treat musculoskeletal injuries. As both a clinician and an athlete I am very tired of hearing the classic “rest and ice” one-size fits all treatment protocol. In most cases rest and ice do not fix problems, they mask them. Pain is an alarm signal that something in the body is not working right. Hitting the snooze button to silence symptoms buys you time but it does not address what caused the pain. Whether we want to admit it or not this is exactly how many of us deal with injuries and is one of the main reasons why injury rates are so high among active adults. Looking specifically at runners, 82% of runners get injured in their lifetime and 50% are injured in a given year. We must do something different if we expect these numbers to change. To quote Mr. Einstein, the definition of insanity is “doing the same thing over and over again and expecting different results.”


It’s time to change the way we look at injuries. One of the main reasons I started this blog is to help get this message across. Our current medical model for treating injuries has to change. I think where we start with this is education. A key point made in Dr. Starrett’s book is that most musculoskeletal injuries are “preventable disease.” We know enough in medicine now to know that things like diabetes and cardiovascular disease don’t happen overnight. This also is how we must look at musculoskeletal injuries. More often than not you do not develop Achilles tendinitis overnight from a 5 mile trail run you did over the weekend on overly fatigued legs. I tell many of my patients that often times things are problems before we know they are problems. In most cases the problem is not the tendon but rather that something else in the body hasn’t been working the way it should. Why did that tendon get irritated? Most likely the calf muscles have been overworking because another muscle group has not been doing its job. Focusing the treatment only on the site of pain may give you a short term fix but it doesn’t address the underlying cause. Until we take the time to address the cause we shouldn’t be surprised when other unexpected injuries pop up in the future. Sometimes these recurring injuries pop up in the same location and sometimes they show up in a different one. Chances are that the recurring injuries, whether they are in the same location or not, were caused by the same underlying problem. Now the million dollar question becomes “how can I find out what might be causing all my injuries?” To that I would say start by educating yourself. Below are 3 books that I think all endurance athletes should own. If you read them I am confident they will help you understand your body better and what you can to do to help it perform better and stay injury free.


Diabetes and cardiovascular disease can be avoided.
Injuries can as well.
We can only hit the snooze button for so long.
It’s time to wake up and take control of our bodies so we can be free to reach our full potential.

Run for Freedom


I realize that it has been a very long time since I have done a blog post. I have all kinds of fun stuff running through my head to share but have just been waiting for the right moment to get back into the routine of posting again. Sometimes you’ve got to wait for a little inspiration to get back to writing. This weekend I found mine at the Joplin Family YMCA Run for Freedom 5k. In my lifetime I have done way too many races to count. This race was, by far, the best one I have done out of them all. At the race I got to walk alongside of an amazing young gentleman who reminded me of what racing is all about. Check out the video link below. I think it will inspire you.

Remember to never quit.Stay strong to the finish. Happy racing to all.

Building an aerobic base:Is there a better way?

I love using my garmin watch when I train. Here is a map plotted out by my garmin from one of my latest and greatest workouts:

You might be asking yourself, “What kind of crazy workout is this?”

Well I wasn’t on a track and I wasn’t out riding or running on the roads. I was actually working out in my garage doing a High Intensity Interval Training (H.I.I.T) workout. This is one of my favorite types of workouts. It’s one of my favorites because although it doesn’t resemble running, it has actually helped my running quite a bit.

What is a H.I.I.T. workout?

H.I.I.T. is a form of strength or anaerobic training that involves alternating periods of intense work with periods of rest or active recovery. There are a number of reasons why H.I.I.T. training is beneficial to endurance athletes. The purpose of this post is just to highlight one of those benefits. Lets use running as an example to talk this through. One of the most important things a runner can have is a good solid “aerobic base.” How do you improve your aerobic base? The conventional answer is to add mileage to your weekly training. How many miles do you think I covered in my crazy garage workout pictured above? Um, yeah, not very many. How on earth could that workout possibly help improve my running?  Here’s a bit more information that might help answer this very question:

The picture below is the heart rate graph my garmin plotted out during this particular workout. The vertical axis is my heart rate. The horizontal axis is time.

Everything above the blue line in the graph is considered to fall within in my age specific “aerobic heart rate zone.”

During this workout I alternated “cardio intensive” forms of strength exercises (kettelbells, battling ropes, insanity/P90xish things) with less cardio intensive forms of strength exercises (lunges,squats,push ups,etc). I did this in 2 minute increments for 40 minutes. The first graph that I showed at the top of this post looks nothing like running. However, the second graph looks very much like how the heart responds when we run. Yes the heart rate does spike and then dip back down several times. However, if you look closely my heart rate only dropped below my “aerobic zone” one time during my entire workout. How does that work if I’m not doing “aerobic training” the entire time?  This is the cool thing about H.I.I.T.:

Although you aren’t directly performing “aerobic training” you do get an “aerobic benefit.”

Why is this?

The aerobic benefit is a byproduct of performing “anaerobic work.”

What is anaerobic work? That’s where the “high intensity” part of H.I.I.T. comes into play. Basically when you are doing your higher intensity exercises your body has to rely on different energy systems (i.e. metabolic pathways) to keep up with the demands you place upon it. There isn’t enough oxygen to rely primarily on fueling your body aerobically so you must rely on anaerobic (i.e. without oxygen) energy systems more than aerobic. Because you are performing intervals of high intensity anaerobic work your heart rate doesn’t have enough time to fall below the aerobic zone, thus you get an aerobic training effect that is very similar to what you would get from a typical steady state 3, 4, 5 mile run. Not only do you get an aerobic benefit but you also actually burn way more calories doing a H.I.I.T. workout than you would a run that lasts about the same amount of time. With H.I.I.T. the body continues buring calories well after you finish your workout to make up for the oxygen debt that occured during your anaerobic intervals (called the “afterburn effect”). Like I said, there are many benefits to H.I.I.T. workouts.

Here’s one last thing to consider:

82% of runners get injured. Most of these injuries occur from overuse.

This is understandable considering the fact that running is really just a continuous series of “jumping” from one leg to the other repetitively. Each time we jump, our legs are required to absorb impact forces that measure up to 2.5x our body weight. That’s a lot of pounding, not two legs, but on each individual leg over and over and over again.

Most runners will turn to additional mileage to improve their aerobic base. What if we started looking for other ways to do this?

Maybe, just maybe there would be less injuries.

Check out the video below to see what H.I.I.T. training looks like.

And if you are really interested check out the link below the video for information about a 10 week class we are starting in less than 3 weeks at the clinic I work at. Yes you guessed it. The class will be doing H.I.I.T. workouts, my favorite.

 Link to information about  October 17th 2012 Freeman Rehahilitation and Sports H.I.I.T. strength training class

Train 2 Run

Eighty two percent of all runners will get injured at some point.

What are we doing wrong?

I strongly believe that if we would focus less on running to train and more on training to run this statistic would change.

As runners we have lots of imbalance in our bodies, mainly because most of us focus primarily on just one thing: running. This sets us up for overuse injuries. It’s inevitable. . .

We run, we get injured, we react

(usually involves resting and then running again).

What if we started being proactive about our injuries rather than reactive?

Would things change then?

I am confident they would.

Below is a short news clip about a class that was started last Spring to help endurance athletes practice a smarter way to train.

After much planning over the summer this class is back and it’s now officially open to the public for registration. The name of the class is Train 2 Run.

The class will be held weekly starting this October at a clinic I am proud to work at, the new Freeman Rehabilitation and Sports Center.

Aside from learning how to train smarter and healthier, what other benefits will you take away from doing a class like this?


Statistics show that about 50% of people who start new exercise programs usually end up quitting within 6-12 months. People who exercise together usually beat these odds.

If you want to be a runner for the long haul, immerse yourself into some type of local fitness community.

Herein lies the key to your long term success:

Building relationships and working hard with people who will stand by your side to encourage you and challenge you.

Whether you get involved with a Train 2 Run class or not, the most important thing is that you get involved somewhere. Find people who will hold you accountable and make you better. There are lots of opportunities in our community for runners. You just have to take the time to look and get involved.

To learn more about Train 2 Run and how you can register for the program check out the following link on the Freeman Health System Website.

Freeman Rehabilitation and Sports Train 2 Run


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