I know it can feel like it. Because I've been there.

And sometimes IT IS one workout, one hill sprint, one wrong step that sends you hurtling into a running injury.

I'm 100% NOT denying that happens.

But what I am saying is I've seen scuttlebutt floating around on the internet insisting that "ONE WORKOUT can ruin you're entire training cycle!"

Drama queens, take a seat.

Technically, this is just a resurgence from a controversial research article that was published this summer. (You can check out my blog post HERE where I debunk it thoroughly.)

But the reason you may see these kinds of posts, comments, podcasts etc circling back is because we're entering that weird in-between season in running-land, where some runners are about to enter full-tilt into marathon training while other runners are devoting 2-ish winter months to sharpening other skills like speed, hills, power, threshold, etc.

THE COMMON DEMONINATOR:

everyone is slowly turning up the volume, just on different things in different ways.

And I want you to be on the look out for something.

If you're one of these runners in either of these situations, I want you to keep an eye on week 3 through week 6.

Put this on a sticky on note on your treadmill, in your training log, I don't care. But I don't want you to be caught unaware.

Running niggles and injuries tend to spike between that week 3 and week 6 marker.

WHY?

Because is the time range where the accumulation of micro damage from training hard and any training errors stop popping up and making themselves known.

The point of telling you this? So you don't panic and try to figure out what the heck you did in the past 5 days that caused your new running injury when everything "was going perfectly".

This is your reality check and sanity-saver.

But honestly, this is only half the battle. In this week's blog post I wanted to give you actionable steps BEYOND rest, ice, foam roll etc.

Because a lot of that is outdated (sorry, not sorry). But don't hear what I'm not saying. Rest is still necessary! Sleep is freaking magical. Fueling well is king.

But the major piece a lot of runners miss is incorporating the right exercise for their running injury IMMEDIATELY.

Because think about it, your body just gave you a warning sign. It's sounded the alarm well in advance to give you time to treat it and beat it.

So that's what I want to help you with today in this week's blog post. I'm sharing *exactly* what reps, sets, and intensity levels you need to use to fix a muscle injury vs. a tendon injury. vs a bone injury.

Don't worry, I spell everything in the blog and I even give you several exercises in case...

• you have runner's knee, do this...
• you have achilles pain do that...
• you have a cranky hip flexor you need...

So let me stop blabbering and let you get over there. Check it out here and save yourself WEEKS off of training!

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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