Why do I keep getting injured running? Have you wondered this before or want to know how running injuries can be prevented? Do you think your body is just not made for running? These are the struggles and frustrations I hear often for those looking to seek a healthier lifestyle. I even thought this myself when I started running! It wasn’t until I discovered the proper way to build my body up to tolerate the demands of running that I didn’t get injured.
This “secret sauce” includes two important components: proper running and strength training plans. This week, on the Healthy Runner Podcast, I had the distinct pleasure to interview one of the giants in the running world who is an expert in both of these areas! Jason Fitzgerald is a running coach, author and creator of Strength Running and the host of the Strength Running Podcast. Jason provides a coach’s perspective to injury prevention with a wealth of knowledge! The questions we address are listed below in this article and I also got him to share his #1 top exercise for injury prevention!
For those of you in our running community that are not familiar with Jason Fitzgerald’s work. Jason is a 2:39 marathoner, USATF-certified coach, and author of the #1 selling running book on Amazon Running for Health & Happiness. He writes for over 200,000 runners a month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs.
Click the video below to watch the LIVE interview with Jason within the Healthy Runner Facebook Group
In this episode you will hear Jason answer the following questions and even share his #1 top exercise for injury prevention!
1. How do you define injury prevention for running?
2. Why do you think it is important for runners to prioritize injury prevention into their training?
3. Where does strength training for runners fit into the injury prevention picture?
4. How many times a week should a runner do strength training?
5. What are some of your favorite running injury prevention exercises?
6. Do you have any strength training workouts specific to trail running or are the strength programs you create and recommend the same as our road runners?
7. How much does running technique contribute to injury prevention and do you work on these with the runners you work with on a 1-on-1 basis. If so, what are your thoughts on gait retraining with running?
This is jam packed episode with many golden nuggets revealed, I hope you enjoy the episode and as always thank you for listening!
I want to personally thank Jason for taking the time to share his running knowledge with our running community and help us prevent injuries by training smart!
Listen to the Podcast Episode during your next run!
Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!
Stay active, stay healthy, and just keep running!
Duane Scotti, PT, DPT, PhD, OCS
Connect with Jason Fitzgerald:
Do you want to know more about our SPARK Physical Therapy running injury clinic to help you with your knee pain or learn more about our healthy runner evaluation to get you on a specific plan to PREVENT any running related injuries so you can continue hitting the pavement doing what you love?
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Working with Duane has been a game-changer for my running. I’ve been in an endless cycle of injuries for the past five years and needed to make a change.
I connected with Duane through his Healthy Runner Facebook group, and then we began our virtual physical therapy visits. Virtual sessions work great for me because I’m constantly traveling and can access care wherever I reside. Even though I’m not in the clinic, I still receive the same quality of experience!
The best part is Duane is a physical therapist, runner, and coach, so he understands how important running is for our physical, mental, and emotional well-being! If you want to become a stronger, healthier, and faster runner, look no further!
In April, I was diagnosed with proximal hamstring tendinopathy, or PHT. If you haven’t heard of it or experienced it, let me tell you…it’s a real pain in the BUTT! Not only did it derail my training (I’m a runner/cyclist), simply sitting for more than 10 minutes at a time was unbearable. There’s very little research out there on this injury and finding credible information on how to effectively treat was difficult. The initial advice I got from my ortho was to stop running, rest, and stretch. This did absolutely nothing to improve my symptoms or help me get back to running. In fact, stretching made it worse! I also tried massage, dry needling, shockwave therapy…nada. In September, I stumbled on a podcast with Duane where he spoke in depth about his own experience with PHT and how he beat it, and how he helped others overcome this stubborn injury. I was also intrigued by his philosophy of not having to give up the sport you love while recovering from injury. I contacted Duane for a consult and have been working with him since October. After assessing and reaffirming my diagnosis, he put together a customized, structured rehab program focused on progressive loading of the hamstring tendon and supporting muscles WITHOUT giving up running! Gradually, my pain began to lessen and my strength has continued to increase. I am now running four days a week and am closer than at any point in the past 8 months to putting this injury in the rearview mirror for good. I’m looking forward to getting back to structured training and racing again in 2021…an unimaginable goal two months ago. Duane is awesome! His techniques and approach to injury rehab and prevention work. If you’re an athlete who has struggled with injuries that constantly disrupt your training, Duane is your guy!
“I developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”