I'm kind of ashamed to admit that for probably the first 7 years of running... I genuinely thought long runs just sucked. Like they were supposed be in a state of constant survival mode. It's just the way it is. That was probably because at the time when I first-first started running, there was no such thing as "easy pace". The training philosophy then was "always run at 70-75%". yea...that's not an easy pace. And fueling??? during a run?? Did you fall down on the trail and hit your head?...
4 days ago • 4 min read
I think I outdid myself this week. Sometimes I just can't help it. I get an idea from you all and my PT brain goes "LETS FIX EVERYTHIGN!" (ya know, I'm gonna leave that typo there. Just to emphasize the chaos inside my brain.) Now don't get me wrong: I love the satisfying feeling of crushing a high mileage week. In another life time before chronic illness really set it, I would routinely run 50-55 mile weeks. And I remember in that ramp up stage... Things could get kind of creaky. And achy. I...
17 days ago • 3 min read
NOPE. Not telling you to do more planks. Although, I'll be honest. I'm the weirdo who thinks a plank challenge is fun. But I guess that's why I'm a physical therapist. But I totally get it when runners come to me and beg for "NO MORE planks!" Because that's (sort of?) all the internet tells you to do. They're basic. Not bad for you. No equipment. And, like I said, I like the endurance challenge version. But I 100% agree, they're not the entire picture. You DO need more, especially if you're...
24 days ago • 3 min read
This is why "just do squats" really grinds my gears. Let me back this up a minute. If you've ever struggled with achey knees on the back half of your long, or cringed with every other step running down hill... then you know how annoying, but also how stabby and painful runner's knee can be. Even just running on different terrain like trails or a grassy meadow can leave you questioning your life choices for a week after. (ask me how I know from experience...) That's why whenever I see other...
about 1 month ago • 3 min read
Plantar fascia pain can be a butt. Especially if it's something that's been lingering for 3, 6...maybe even 12 months! And really, this applies to any running injury. But pain, especially foot pain, can become a major STOP sign for us runners. Do not pass go; do not collect $200. And it's understandable. The next morning after a speed workout or a couple hills and your feet are screaming at you again. Right after you felt you got to a good place. Your confidence can take a major hit. Not to...
about 1 month ago • 3 min read
If you’ve been hanging out with me on Instagram this week, you know I’m in Salt Lake City for our annual ski week ...which, yes, absolutely still relates to running. This is also my annual "get my butt handed to me by the mountain" week. Usually, I'm cool with this. Skiing is excellent cross training; a different, fun sport that gets me out of my comfort zone. So in preparation for this, I will literally train the entire year to not only become a better, stronger, (faster?) runner, but also...
about 1 month ago • 4 min read
Can I tell you a really dumb mistake I made that resulted in spicy-running feet? The worse part, I keep doing it. Almost every summer. We have home that was built in 2020. And it's relatively close to the house next to us. Between the two houses is this itty-bitty strip of grass that's on an audacious, DRAMATIC incline. So, not wanting to walk on the neighbors property, I end up walking practically perpendicular to the earth. And I wear the worse chunky, but comfy, slides known to man. And...
about 2 months ago • 3 min read
If this is you... You're not crazy It's entirely preventable. Yep. You read that correctly. You are NOT doomed to chronic Achilles flares every marathon training cycle regardless of how slowly you build up your mileage. You're also NOT sentenced to repeat next-morning soreness and stab-y-ness after speed or hills. BUT... the answer IS NOT "just do more calf raises". And look I get it. It can be really confusing. Because "But marie, you said don't do more calf raises. But your exercises are...
about 2 months ago • 3 min read
If your achilles and ankles could be made injury-proof by the sheer volume of calf raises you're doing... Then you'd have ankles of steel. But instead, I always find months of January - March to be repeat Achilles offenders. Mostly because we're ramping up and sprinkling back in speed, hills,...general intensity. But it comes with a cost. I've taken MULTIPLE different physical therapy ankle/achilles courses within the last year because I'm always amazed how much of the detailed nuance the...
2 months ago • 3 min read