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Are you a runner trying to stay healthy so that you don't have to stop running? If you're looking for exercise solutions for a running injury and want to learn running injury prevention knowledge, you've come to the right place. We have simplified the literature investigating common running injuries to bring you not only our favorite but the most effective runner's prehab exercises. In this article, you will learn runner's prehab exercises that you should be doing as well as the knowledge that will protect you against common running injuries!

For decades, Kenyan and Ethiopian runners, both male and female, have dominated long distance running on the world stage. With their dominance comes the curiosity and intrigue looking for answers about how and why they've risen to the top in such an impressive and sustained manner. Kenya and Ethiopia first competed in the Olympics in 1956. In 1960, Ethiopia won its first Olympic medal with Abebe Bikila taking the gold in the marathon event in Rome. Shortly thereafter, Wilson Kiprugut won Kenya's first Olympic medal, with a third-place finish in the 800m event in 1964. Since then, Kenya and Ethiopia have come to dominate the middle and long distance events at the Olympics, World Championships, and other international events, including IAAF World Cross-Country Championships and major marathons and road races across the world. Here we attempt to uncover the secrets to long distance running, and factors that may explain the unparalleled success of East African long distance runners!

Running is one of the most efficient, effective, and most convenient forms of exercise that can be performed anywhere, at any time! Saving money on a gym membership, taking in the beauty of your surrounding city or neighborhood, there are so many benefits to the activity. The thought of it is simple. Put on some shoes, lace them up, and get after it. Simple right? Not exactly. That wonderful "running high" you feel can quickly turn into a nagging pain or injury that can leave you in an uncomfortable state where that moment of striding down your favorite route turns into a frustrating and painful walk back to your home. In fact, Runner’s Knee is one of the most common injuries that can be a nuisance to get rid of. In this article, we will cover runner's knee causes and treatment, modifiable risk factors related to this condition, and evidence-based strategies to effectively get you back to running feeling better than ever, including a FREE [P]Rehab workout!

You hear it all the time - whenever someone talks about starting a weightlifting routine, running their first marathon, or starting an off-season workout plan, the advice is always the same: “start slowly”; “progress gradually”; “don’t do too much, too soon”. You might even hear this from a doctor when returning to sports after an injury or surgical procedure. But how much is too much? And how soon, is too soon? No matter what you are doing, the art of gradually progressing is difficult. After reading this article, you will be able to answer the question of what is progressive overload? In addition, you will familiarize yourself with science-based strategies for progressive overload that will ultimately allow you to reach your fitness goals while minimizing your risk of injury!

So you want to change running form? It is not uncommon for runners to explore changing how they run. Whether it's exploring different training methods, switching shoes, or adjusting how their foot contacts the ground - some runners will try anything to improve performance and minimize pain and injury risk. In this article, you will learn common running forms, running specific exercises, when shoes matter, and how to change running form safely.

Injuries are unavoidable. $HiT happens! Whether it's your knee, ankle, or hip, you need to follow a systematic return to running protocol to ensure that you've built up the adequate strength to run. Returning to running after an injury without a plan is like running a marathon without building up your mileage. It puts your body at increased risk of future re-injury! Follow these easy steps and you'll be back to running in no time!

Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs when it comes to working with runners. Considering the unilateral, weight-bearing nature of the step-up, it effectively challenges recruitment patterns analogous to those encountered during routine activities of daily living and sport.
This article is a must read for any runner and one of the best articles you will read hands down regarding strength training for runners - all focused around the step up. It's written by renown running expert and physical therapist Dr. Christopher Johnson. He's not just an academic, but also a 2x Kona Qualifier and currently ranked 16th (AG) in the country for long course racing. So let's just say he knows a thing or two about running performance! Chris was kind enough to release this chapter of his ebook Running On Resistance FREE for you guys here in this article. If you like what you read (and we know you will), you can save 15% on his book using the code "stepupsforgains" here.
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