RunSmart Blog Search for: All Posts Categories All Posts Injury Prevention Running Form Strength Training Training & Racing All Posts Injury Prevention Running Form Strength Training Training & Racing March 26, 2021 Calf & Soleus Stretch for Runners Injury Prevention, Stretching Feeling tight in your ankles, calves, or Achilles? Try this stretch! Here's what you need to know:The days of wedging your heel in the corner or dropping it off the step are over. Both are not a g... March 24, 2021 Avoiding & Preventing Running Injuries Injury Prevention Avoiding and preventing running injuries is relatively difficult, if not impossible. Strength and balance deficits are unavoidable. Neglecting these foundational principles only appears to be a ca... March 23, 2021 Strength Exercise for Better Run Form Injury Prevention, Running Form Most runners think their run form is all about their stride -- but it's so much more. Even the most minor changes will shift how you use your muscles, tendons, and bones. That's why any changes... March 21, 2021 Run Form Drill to Find Midfoot Running Form Want to transition to a clean midfoot strike? Give this drill a try. The drill is simple to do and can be worked into any warm-up, cool-down, or even practiced around the house. Why midfoot? We... March 21, 2021 How to Change Your Run Form (And Not Get... Injury Prevention, Running Form If you want to improve your run form, you need to be careful! Why? Changing your run form will alter how you use your body while you run. Based on the changes made, new muscles and tendons will be... March 11, 2021 Improve Your Run Form on Hills Running Form If you struggle on hills -- you may want to look at your run form. Here's why:The force of gravity amplifies when running up and downhills. You will either be thrown harder into the ground (downh... March 6, 2021 How to Improve Your Run Form & Stride Running Form Does your stride feel slow and choppy? If so, you may be "tapping the breaks." Imagine driving down the road and tapping the brakes 160 times per minute. As you can imagine, it would be quite je... March 3, 2021 Runner's Stretch: Free Up Your Run Form Running Form If you feel tight and stiff -- this stretch has your name all over it. Tightness develops for multiple reasons. For runners, it usually from the nature of the sport. Runners are stuck in a singl... February 23, 2021 Running, Muscle Imbalance, and Injury Injury Prevention Do you struggle with running injuries? Read on! Here's why: Nearly all runners develop muscle imbalances. While some runners can run forever with underlying issues, most cannot. The imbalance... February 12, 2021 Must-Try: Hamstring Stretch for Runners Injury Prevention, Stretching If your hamstrings feel tight or you have trouble opening your stride, this stretch is a gamechanger. Here's why:Tight hamstrings can cause a host of issues: slower running, back pain, and muscle ... February 3, 2021 Hip Flexor Stretch for Runners Injury Prevention, Running Form Do you feel stiff and tight when you run? Maybe you struggle to pick up your feet when your run? If so, the stretch below is perfect for you. With more runners working from home and sitting mor... January 28, 2021 Running, Strength Training, & Aging Strength Training If you struggle with running injuries or don't feel smooth on your runs, watch the video below. Here's why:Often, runners feel and even look fit. They can run a bunch of miles and not be out of b... January 14, 2021 How Runners Can Reset Their Injuries (Properly) Injury Prevention If you have ever dealt with a running injury, you likely followed this timeline: Ignore it for a bit to see if it goes awayReduce your run distance to take it easyStart spacing runs out for mo... December 25, 2020 Training Plans: How to Reduce Injury Risk &... Training & Racing Are you planning on training and running a race in 2021? If so, please read this email. Here's why:As a Physical Therapist, I see a lot of training plans. Some plans are designed by coaches,... December 20, 2020 Smart Training Plans in 2021 Training & Racing "Every Tuesday is my speed workout." One of the many phrases I hear, and I instantly know I can help a runner. The others include the smirk I receive when I ask, "can you show me what you're do... December 16, 2020 Runners, Why Sit-Ups Won't Cut It Strength Training "What do you do for core strength?" This is what I asked when my patient told me she "did core exercises." She was in the office for a sore knee that's been on and off for a few months. Befo... December 10, 2020 How to Get Back in Shape (The Smart Way) Injury Prevention If you're a runner and ready to get back in shape, please keep reading. Most runners make a common mistake that leaves them sore and injured -- if not immediately, then in the weeks and months ah... December 6, 2020 Tone Your Arms (And Glutes) - Runner's Edition Strength Training Adding strength training to your running is a good thing. Only, most runners use simple exercises that isolate muscle groups. When exercises isolate muscle groups, they not only fail to help wi... November 29, 2020 Smart Lunges for Runners Strength Training When it comes to exercise, not all are equal. Some exercises carry over to running better. They're better at improving your flexibilty; better and improving your speed, and certainly better at pr... November 26, 2020 Exercises Runners Should Avoid (And Do) Strength Training If you want to get stronger, you should start adding exercises to your program, right? Well, it depends. Not all exercises are equal. As a Physical Therapist, I see a lot of runners adding exer... November 24, 2020 Top 10 Exercises for Strong & Injury-Free Running Strength Training Do you de-prioritize your strength routine over squeezing in another run? If so, you could be challenged to have a long and healthy running career. Strength training is crucial for aging runner... November 20, 2020 How to Test Your Glute Strength Strength Training If you feel stiff, sore, or achy running, the test below is a “must try.” Weak glutes strain the ankles, knees, hips, and low back. Over time, this strain leads to injuries, like tendonitis, muscl... November 16, 2020 Training & Running During COVID Pandemic Strength Training, Training & Racing At the time of posting this article, COVID-19 cases are surging in our local community and across the states. Running is more important than ever -- for both physical and mental health. Whether... November 1, 2020 Run Form - It's More Than Footstrike Running Form, Strength Training There's a little-known secret about running form. Most runners think of run form as: FootstrikeCadenceArm positionLeaning As a Physical Therapist, I always work on these areas with my patien... October 28, 2020 The "Big Rocks" of Run Form Running Form If you have ever tried to work on your running form but only end up confused, tired, and frustrated, you're not alone. Why does this happen?Because you've become efficient at being inefficient. ... May 9, 2020 Why Runners Need to Get to One Foot Exercises Strength Training Want Strength & Balance Workouts to Help Your Running? Start a $1 Trial and instantly get access to all of Steve's strength workouts for two-weeks. Your trial also includes access to ... April 19, 2020 Glute Strength, Run Form, & Training Running Form Running like this will make any runner prone to injury (and slow them down)Be sure to check out the link below the video if you need help with your glute strength and training. Need Help w... April 9, 2020 Yesterday, I took over 10 minutes off my previous... Training & Racing Are you set up to come away from the COVID-19 crisis running stronger -- or are you setting yourself up for injury? This is what I'm focused on with many of my patients right now. My name is Steve ... March 28, 2020 Great Posture Stretch for Runners Injury Prevention Looking for At-Home Workouts to Help Your Running? For a limited time, save up to 50% on Steve's strength programs that target weak glutes and other areas that slow runners down and cause ... March 15, 2020 At-Home Core Exercises for Runners Strength Training Want to get stronger from home? Start a $1 trial and get access to strength workouts that are designed to keep you feeling and running your best.. Click Here to Learn More ... March 13, 2020 Race Canceled? Here's What's Next Strength Training For runners who don't want to miss a workout: Instant Access to At-Home Strength Workouts Specifically Designed for Runners Get online access to more than 36 strength workouts from ... February 19, 2020 How to Turn on Your Glutes Injury Prevention, Running Form, Strength Training Struggling with running form that is slowing you down or causing injury? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you... February 17, 2020 How to Foam Roll Your Calf Injury Prevention, Running Form Struggling with a lack of speed or injuries because of bad running form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you... February 13, 2020 How to Get More "Pop" In Your Stride Running Form Struggling with your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer injurie... February 10, 2020 Planks for Runners Injury Prevention, Running Form Struggling with a lack of speed or injuries because of bad running form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach yo... February 6, 2020 2 Exercises to Improve Running Form Running Form Struggling with a lack of speed or injuries because of bad running form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you... February 3, 2020 Run Form & Foot Placement Running Form Struggling with your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer injurie... January 30, 2020 How to Improve My Run Form Running Form Want help improving your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer inj... January 28, 2020 Calf Stretch for Runners Running Form Want to improve your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer injurie... January 24, 2020 Running & Arthritis Strength Training Want stronger glutes and better balance to run faster with fewer injuries? Check out my full strength workouts and training plans for faster running with fewer injuries. [maxbutton id... January 21, 2020 Warm-Ups for Runners Injury Prevention Want stronger glutes and better balance to run faster with fewer injuries? Check out my full strength workouts and training plans for faster running with fewer injuries. [maxbutton id="... December 31, 2019 Lunges for Glutes - Great for Runners Strength Training Want stronger glutes and better balance to run faster with fewer injuries? Get access to the RunSmart Training Center and Steve's strength workouts that help runners improve their core an... December 29, 2019 Balance & Strength Test for Runners Injury Prevention, Strength Training Want stronger glutes and better balance to run faster with fewer injuries? Get access to the RunSmart Training Center and Steve's strength workouts that help runners improve their core an... December 28, 2019 Pacing: Avoiding Injury in 2020 Training & Racing Want stronger glutes and better balance to run faster with fewer injuries? Get discounted access to the RunSmart Training Center and Steve's strength workouts that help runners improve th... December 27, 2019 Exercise for Runners to Improve Balance Injury Prevention Does your running struggle due to weakness and bad balance? Add one of Steve's strength workouts for runners, like BaseSix Bootcamp, to build your balance and core strength so you can run... December 15, 2019 Test Your Core Strength - For Runners Strength Training Does your running struggle due to a weak core? Add one of Steve's strength workouts for runners, like BaseSix Bootcamp, to build your balance and core strength so you can run faster with ... December 8, 2019 Training Plans for Runners: What Every Plan Needs Training & Racing Are you training for a race now or in the future? Remove the guesswork and confusion of training for a race with Steve's new system of training - The Gonser Method. In less than a few min... December 6, 2019 How Runners Can Train Smarter for a Race Training & Racing Want help training for your next race? Are you training for an upcoming race?In this video, Steve discusses timeframes for your training plans to give you a better structure to perform you... December 1, 2019 Exercises to Stop Injury & Run Faster Injury Prevention Black Friday Through Cyber Monday! 50% Off Strength Workouts from Physical Therapist Steve Gonser & RunSmart Online Add strength & core workouts to your training that are design... November 30, 2019 Loosen Your Hips & Strengthen Your Hamstrings Injury Prevention Black Friday Through Cyber Monday! 50% Off Strength Workouts from Physical Therapist Steve Gonser & RunSmart Online Add strength & core workouts to your training that are desig... November 26, 2019 3 Exercises for Runners & Glute Strength Strength Training Black Friday Through Cyber Monday! 50% Off Strength Workouts from Physical Therapist Steve Gonser & RunSmart Online Add strength & core workouts to your training that are design... November 23, 2019 How Long to Hold a Plank Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & core workouts to your training that are designed to help you run faster, stronger, and with fewer injuries.... November 21, 2019 Kettlebell Exercises for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & core workouts to your training that are designed to help you run faster, stronger, and with fewer injuries. ... November 19, 2019 Planking for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & core workouts to your training that are designed to help you run faster, stronger, and with fewer injuries. C... November 15, 2019 Lunging & Squatting for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & kettlebell workouts to your training that are designed to help you run faster, stronger, and with fewer injur... November 12, 2019 Glute Strength Exercise for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength workouts to your training that are designed specifically to help you run faster, stronger, and with fewer injury. C... November 6, 2019 NYC Elite Run Form Running Form Do You Want to Improve Your Running Form? Want to learn how to improve your run form so you can run faster, more efficiently, and with fewer injuries? Click the button below and sign up f... October 23, 2019 LIVE: Run Form Analysis Running Form Do You Want to Improve Your Running Form? Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunS... October 22, 2019 Finding the Right Running Shoes to Wear Running Form Do You Want to Improve Your Running Form? Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunS... October 20, 2019 Eliud Kipchoge's Run Form & How It Can Help... Running Form Do You Want to Improve Your Running Form? Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunS... October 17, 2019 How to Improve Run Form: Part II Running Form Improve Your Running Form Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunSmart Analysis ... October 15, 2019 How to Improve Run Form Injury Prevention, Running Form Improve Your Running Form Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunSmart Analysis ... October 10, 2019 Avoid "Revenge Racing" Injury Prevention, Tips, Training & Racing Want instant access to my recovery programs, including RunSmart Yoga to ensure you can fully recover, avoid injury, and minimize burn out? It's all waiting for you inside the RunSmart Trai... October 8, 2019 Recovery from Half or Full Marathon Injury Prevention Want instant access to my recovery programs, including RunSmart Yoga to ensure you can fully recover, avoid injury, and minimize burn out? It's all waiting for you inside the RunSmart Trai... October 4, 2019 A Better Way to Stretch the Calf Injury Prevention September 11, 2019 Two Tips to Improve Your Running... Today! Training & Racing September 9, 2019 A Smart (and Effective) Way to Taper Before a... Training & Racing September 5, 2019 How Runners Can Beat the Injury Cycle Injury Prevention September 3, 2019 How Runners Can Protect Their Knees & Stop Injuries Injury Prevention August 29, 2019 How Runners can Stop Getting Injured (Often) Strength Training August 26, 2019 Weak vs Strong Glutes in Runners Strength Training August 24, 2019 Why Runners Need to Run in Multiple Shoes Injury Prevention August 22, 2019 How to Change Your Running Shoes (And Not Get... Injury Prevention August 1, 2019 Run Form that Wastes Energy (and Slows You Down) Running Form If you want to improve your knee drive and open your stride.... - Please don't let what you see in the above video happen. - If you want Steve's help, go here: 👇👇👇... July 28, 2019 How to Run Faster with Better Run Form Running Form Learn how to do this if you want to: 🏃 Finish runs stronger 🏃 Run faster 🏃 Hit your goals on race day - If you'd like my help, check out this link: 👇&#x... July 26, 2019 Secret to PR on Race Day (And Avoid Slowing... Running Form My PR for a marathon is 2:51... my half... 1:22. - Here's what I know to be true that can help you run faster in your own upcoming race. - If you want to avoid: ✅ Slowing mile afte... July 25, 2019 Necessary Changes to Run Faster (and Improve Efficiency) Running Form Which runner would you rather be? - Form matters -- especially if you want to hit your goals at your next race and NOT: 🏃♂️ Run more miles 🏃&#... July 23, 2019 How Tight Hamstrings Slow Down Runners Running Form Are your tight hamstrings slowing you down? - This stretch is for runners looking for better run form. Check out our new program that will teach how to open your stride to; Run Faster... July 20, 2019 Do you run like this? Running Form Most runners think that they need weekly speed workouts and more miles to get faster. But if you're really looking to nail your running goals, you'll need to stay injury-free. While speed ... July 18, 2019 Running Faster without Training Harder Running Form Most runners think that they need weekly speed workouts and more miles to get faster. But if you're really looking to nail your running goals, you'll need to stay injury-free. While speed ... July 17, 2019 Running Form to Avoid "The Wall!" Running Form Most runners are shuffler and scuffers by nature. And those who aren't? They usually adopt this run form when they are fatigued later in a run or race. The trouble with shuffling is that ... May 30, 2019 Are you struggling with your running? This could be... Strength Training This runner (and anyone like her) is in trouble... - Weakness like this will crush anyone's running and make it near impossible to run without injury. - And after watching this video, it s... May 16, 2019 One Exercise: Glute Strength & Balance in One Strength Training These glute exercises work like crazy… - However, most runners struggle with them because they’re weak and, well… their balance sucks. - And that’s a kiss of death for runners. Weak glutes... May 10, 2019 Lunges for Runners (Stronger Glutes Await!) Strength Training These lunges are 🔥🔥🔥 for stronger glutes. - Which is pretty important because strong glutes help you run faster with fewer injuries. - Unfortunately, most lunge “th... April 25, 2019 How to Squat: Runner's Edition Strength Training Can you do this exercise right? Most runners struggle with it -- which tells me that: 🍑 Their glutes/butt muscles are weak OR 🍑 Their glutes/butt muscles aren't being used... March 26, 2019 Run Form to Protect Your Joints, Knees Running Form Registration for the Midfoot Project Closes Soon For those wondering... no, the skeleton in the video is not a former patient... - Instead, I use it to show and teach you three simple analogi... March 22, 2019 2 Ways to Improve Your Running: Stronger Glutes &... Running Form Have you ever heard that you need “stronger glutes?” 🤔 - It’s something I work on with patient every day… and it’s included in the Midfoot Project. - Because great running form is us... March 17, 2019 Single Stretch to Improve Running Form Running Form 🔴 Want better running form? - Start using this stretch... - It will loosen stiff and tightness through the hips, calf, and hammys.... all in one move... And these are crucial a... March 16, 2019 Run Form: 2 Exercises to Run Midfoot Running Form You feel that? It's your butt! 🍑 Or as my polish grandmother would say.. "dupa" 😂 At https://midfootproject.com we have a week of training dedicated to "friends and helpe... March 13, 2019 Getting Off the Heel - Here's How to Do... Running Form Wondering about running midfoot? - Above are two common run form mistakes, plus what your run form should resemble when you successfully transfer off your heel and onto your midfoot. - Fig... March 9, 2019 Running Form that Can Cause Knee Injury Running Form When you run like this… you’re setting yourself up for knee trouble. The knee is the most injured area in runners. So much so we have an injury known as “runner’s knee.” (so clever…) Bu... March 7, 2019 Run with Your Natural "Rubber Band" Running Form Wouldn't it be nice if you could get "free speed" in your running? If you run using your body's own "rubber bands" you actually can... Here's the thing... Most runners are heel strikers... February 25, 2019 The Training Plan that (Nearly) Ruined Me Training & Racing Are you a runner over 40 training for a half or full marathon? Don't get caught on race day being tired, slow, or injured. Use Steve's system of training to train and run smarter. Now us... February 20, 2019 This Will Sneak Up On You & Destroy Your... Strength Training Add these to your weekend runs and you'll be stronger and less likely to get injured. Want a full strength workout so that you don't get injured in 2019? Go here and start with my Base6 or... February 13, 2019 3 Must-Do Strength Exercises for Runners Strength Training Add these to your weekend runs and you'll be stronger and less likely to get injured. Want a full workout that will elevate your running in 2019? Check out this link for a $1, two-week tr... February 7, 2019 New Training Tool for Runners to Train & Run... Training & Racing To leave feedback or suggestions for features or changes to Steve's New Training Tool, leave a comment on this Facebook post. [maxbutton id="6" url="https://runsmartonline.com/train" text="... January 31, 2019 Running Smart: PR Over & Over Again Training & Racing ---Video Transcript---- I view running as a cycle and it should ebb and flow. If you'r... January 25, 2019 Where to Start, Building Strength for Running Strength Training ---Video Transcript---- Hey there everyone. Steve Gonser, physical therapi... January 17, 2019 Runners are Not Stronger Athletes? What? Strength Training ---Video Transcript---- Hey there, everybody, Steve Gonser, physical thera... January 10, 2019 Now is the Time to Strength Train Strength Training You have probably heard it before. "You need to strengthen your hips/glutes/butt." It's true, strength training is extremely important and there's no better time to pile it on. Here's the thing... November 8, 2018 Watch this Runner Open Her Stride to Run Faster Running Form Over the past few weeks I've covered less common topics when it comes to run form: upper body movement and opening your stride. And while most of the glory in the run form falls around foot strike... November 5, 2018 Stop Shuffling in Your Runs: Open Your Stride... Running Form If you haven't caught the first two articles & videos on this topic, be sure to jump to this link and learn about running through fatigue, and this link on running from your core. When I work with ... November 1, 2018 Does Running from the Trunk Waste Energy? Running Form I posted a video not too long ago about Two Ways to Run Faster -- Even When You're Tired. In it, I discussed how you can incorporate more "trunk and core" muscles, essentially asking larger and str... October 25, 2018 2 Ways to Run Faster -- Even When You're... Strength Training Have you ever had someone yell at a race, "You're looking great!" But you know it's a complete lie... and you feel like death. ☠️ Then you're allowing a tired body to take control ... October 18, 2018 Runner-Specific Exercises to Try Strength Training In my last video, I discussed the importance of balance and hip strength for runners – particularly those over 40. If you didn’t catch that one, click here before going on. The next item to teach you... October 18, 2018 Three Types of Runners: All Need This Strength Training The 2018 running season is winding down -- particularly for those running longer distances. As a Physical Therapist to many runners, I tend to see a few buckets of runners at this time of year. ... May 30, 2018 How to Prepare for an Out of Town Race Training & Racing Traveling for races allows you to visit new places, meet new people, and have fantastic experiences. However, if you’re new to traveling as a runner, there are a few things you’ll want to consider to ... May 24, 2018 6 Tips to Safely Work Out in the Summer... Training & Racing With the weather starting to heat up, and summer right around the corner, you may have to start rethinking your regular exercise routine. Even though it's getting hotter outside, that doesn't mean yo... May 21, 2018 How a Simple Mission Statement Can Be Your Greatest... Training & Racing As a runner, you spend a lot of time well, running. It’s normal that there will be times you’re looking forward to those runs, and other times you’re not so into it. What happens when you’re loo... May 17, 2018 Top 5 Instrumental Songs To Get Runners Moving Training & Racing Crafting our perfect playlist has become almost as important as the shoes we select for different types of exercise. You have your long run mix, your hill repeat mix, and your race mix (if you r... May 15, 2018 What Helps Runners Get Through the Tough Moments? Training & Racing The thing with running is that you can always quit. No one but you will likely ever know (or care) if you walk or stop all together. The thing with runners though is that we rarely do quit. Somehow, w... May 1, 2018 Ladies, How to Train When PMS Strikes: 3 Tips Training & Racing Even the most enthusiast, fitness lovers may have to deal with an onslaught of symptoms before or right after her period begins. That’s because up to 90% of women say they have some form of premenstru... May 1, 2018 How to Make Running a Family Affair: 6 Tips Training & Racing Running is great time to bond, creates opportunities for your family to exercise (together), and helps to develop positive health habits. However, as a runner, you may approach running a bit dif... April 26, 2018 Runners: 7 Ways to Carry Your Phone Without Strapping... Products You want to run with your music, have the ability to call someone should you need help, or consult with a map if you happen to get lost. So, running with your phone makes perfect sense. What isn’t alw... April 24, 2018 Running a Race with Friends: 4 Things to Discuss... Tips You and your friend have been training for this 10k for months. You’ve done your speed sessions together. You’ve shared the private details of your life with each other on numerous long runs. M... April 19, 2018 8 Pet Peeves That Annoy Your Fellow Runners on... Tips Maybe it’s the endorphins, but in general, runners are typically a pretty friendly bunch. They’ll give you advice on gear and routes for days, encourage you when you feel like stopping, and chee... April 11, 2018 The Runners Guide to the 2018 Boston Marathon Events With the Boston Marathon just days away, many people are excited to see what this year's race will bring. This is one of the largest marathons in the U.S. and is closely watched around the world... April 9, 2018 Dealing with Race Day Jitters Tips Race day is almost here. How are you feeling? Excited? Nervous? Somewhere in between? It’s normal when, leading into a race, you feel your nerves start to increase and doubts begin to pop into yo... April 4, 2018 What to do When Running Isn’t Fun Anymore: 4... Tips Why do you run? For health reasons? To get ready for a race? Because someone said you should? Whatever your reasons are, hopefully running is also enjoyable. Let’s face it, if something is optio... April 2, 2018 Runners, Trying to Manage Inflammation? Turmeric Might be the... Nutrition, Tips If you’re looking to add a little spice to your supplement regimen, look no further than curcumin—a potent compound extracted from the turmeric herb. In Ayurveda, an ancient healing practice originati... March 28, 2018 Marathon Training? Avoid These 5 Common Pitfalls Tips Are you planning to run an upcoming marathon? Even for the most seasoned of runners, the smallest change to your training can throw you off track. To get to the starting line primed, ready, and injury... March 27, 2018 11 Tips for Making the Most Out of Your... Tips I don’t know about you, but there aren’t many things I love more than running on a mild, sunny afternoon. Unfortunately, I live in the Northeast and sometimes that kind of weather just isn’t in the ca... March 22, 2018 Why Runners Need a Multi-Faceted Support System Tips Though running is very much a solo endeavor, your support system can’t be overlooked. Even if you have a running partner, there might be more people in your support network that you need to include. ... March 20, 2018 How to Communicate With Your Running Partner Tips Having support when you train is such an important part of running. Sometimes that support comes in the form of encouraging texts or attending your races, and sometimes that support is right next to y... March 15, 2018 Top Fashion Gear for Runners in 2018: Where Style... Products Running as a sport has really gained popularity in recent years, not surprisingly, as more evidence backed by science shows that it’s not only good for physical health, but mental health as well.... March 13, 2018 Are You Addicted to Running? 8 Warning Signs to... Tips Lacing up your shoes and heading out for a run is not only healthy for your body, it’s also good for your mind. But what happens when your weekly exercise routine turns into an unhealthy obsession? ... March 8, 2018 Mentally Preparing for a New Race? 3 Tips to... Tips You’ve done it. You’ve signed up for a race you haven’t done before. This might be a new distance, a location that’s different such as higher altitude, or you’re changing it up with a Spartan race or ... March 5, 2018 4 Benefits of Magnesium and Why Runners Should Consider... Nutrition Magnesium is one of the most plentiful minerals in our bodies, and it’s responsible for over 300 chemical reactions—nearly every cell in the body utilizes magnesium in some capacity! This mineral is l... February 28, 2018 Runners, Do You Really Need Recovery Boots? Tips Recovery is a crucial part of any training regimen, and in recent years, many different devices and techniques have been developed to power athletes through post-workout aches and pains. Heralded by m... February 27, 2018 Perimenopausal Symptoms? How Running and Exercise Can Help Tips Are you experiencing headaches, night sweats, weight gain (specifically in the midsection), and increased anxiety or depression? Rattling off all those symptoms sure makes it sound like you’re goin... February 26, 2018 Hate Running Alone? Here are 6 Ways to Find... Tips Do you always run by yourself? If so, you might be missing out on the perks a running community provides you. Have your sights set on a big race? A running group can motivate you to do your best, b... February 21, 2018 Improve Your Health with These 7 Running and Fitness... Products We can all use a little help keeping track of workouts, our diets, and our overall health and wellbeing. In this increasingly digital age, being able to do so through an app can make a major differenc... February 21, 2018 What To Do When You Don’t Hit Your Running... Tips If I asked about your running goals, what would you tell me? Would you talk about how you want to improve your PR? Stay healthy and injury-free? Place in your age group in the next half marathon? ... February 19, 2018 Runners, Here's 7 Ways to Boost Your Training with... Tips When it comes time to race, more often than not, music isn’t allowed. Though safety is often cited as the reason for no headphones, there is also debate and research about performance enhancing effect... February 15, 2018 5 Tips to Return to Running After Illness or... Tips Whether it’s a minor ankle sprain or a more serious health scare, when an illness or an injury sidelines you, it can be challenging to jump back into your old running routine. Running is a high-impact... February 12, 2018 Women: 3 Tips to Reprogram Your Thinking While Running Tips One of the reasons people run is that zone they get into - that mental space where they’re absorbed in what they’re doing, are fully present, and often are enjoying the experience. How often do you f... February 6, 2018 Ramp Up Your Run: 10 Races Taking Place Around... Tips When your weekly park runs aren’t challenging enough anymore and you really could use a change of scenery, it’s time to search beyond your neighborhood and challenge yourself in a place located outsid... February 3, 2018 No Kale in Your Diet? 5 Creative Ways to... Nutrition Are you hesitant to jump on the kale train? You know, that prehistoric looking green that has surged in popularity in recent years? We often hear kale being referred to as one of nature’s superfoods a... January 31, 2018 Taking Back Your Running Game After a Slump Training & Racing Be it the holidays, a vacation, or just life in general, most runners hit a slump at some point. One minute you’re pounding the pavement regularly, racking up the miles, and the next you’re struggling... January 26, 2018 Enhance Your Running with Imagery Training & Racing When it comes to running, you likely do a lot to prepare. You run (obviously!), you make sure your shoes and gear are in good shape (like you), you eat well to fuel your training, and you might even c... January 23, 2018 Runners - Which diet is the best for you... Nutrition Each year there are a number of diets that make their way to the top of the list. 2018 is no exception and a few weeks ago US World and News Report gathered several of the top doctors and medical prof... January 18, 2018 Why Runners Are Learning Yoga to Improve Form Strength Training Runners can be prone to joint problems, especially those in the big toes, hips, ankles, and spine. These issues hurt their form and can make their joint problems even worse. However, the long-term sol... January 14, 2018 Destination Race Vacations 2018: Hit Your Stride Early This... Tips Kick start your training in 2018 by incorporating some scenic inspiration into your next race! Running and destination race vacations are more popular than ever before, as sprinters are beginning the ... January 10, 2018 Shifting Your Perspective from Training to Fitness Training & Racing Why do you run? It is because of reasons related to fitness and mental health, or because you’re training for an event? You may have a variety of reasons why you run, and those reasons can change depe... January 9, 2018 Meditation Could Improve Your Running - Here's How Training & Racing For some people, the idea of meditation conjures up a spiritual image. For others, it’s a form of relaxation and a way to calm the mind. The National Center for Complementary and Integrative Medicine ... January 9, 2018 Best Foods For Runners Nutrition, Tips Whether you are a recreational runner, a long-distance runner or preparing for a race, eating the right foods will improve your performance and aid in recovery. It's also crucial to have stored energy... January 4, 2018 4 Ways to Train That Don't Involve Running Strength Training Between parties, late-night shopping, long to-do lists, work, kids, and the normal day-to-day routine, it’s easy to see how a strict running schedule might have gotten off course during the holidays. ... January 3, 2018 Mindfulness Can Improve Your Running Experience: 4 Tips to... Training & Racing "I can't make my mind shut up," Jim said, as he prepared to leave my office. "And it doesn't matter how hard I try. The minute I start counting my breaths or focusing on my body, my mind decides go to... January 3, 2018 Cryotherapy: Cure-All or Harmful Fad? Injury Prevention For runners and other athletes, it seems there’s always a new buzzworthy trend in injury prevention and recovery. In the last few years runners, particularly marathoners, have increasingly been turnin... December 26, 2017 5 Easy Ways to Fit a Run into Your... Training & Racing I received an email recently from a woman wanting to register for one of our 5k training plans. Her message was short, but her distress was clear: Help! I ran track in college and loved it. I wa... December 21, 2017 7 Top Podcasts For Your Next Run Tips Let’s be honest, there are times when running can get a little boring. Hitting the same trail or route each week can become pretty monotonous. And if you run alone, the sound of your own thoughts migh... December 19, 2017 7 Tips for Reaching Your Running Goals in 2018 Tips Can you believe that another year is in the books? As a runner, you’re probably familiar with setting goals for yourself. Whether that’s beating your PR in the next half marathon you run, improving... December 12, 2017 Want to Optimize Run Performance? Follow These 4 Well-Rounded... Nutrition Running is a great way to drop some extra pounds and get in shape. But if you’re restricting your calories or hopping on the latest fad diet bandwagon to fast-track the weight loss process, you might ... December 12, 2017 How Yoga can Strengthen Your Muscles...and Your Mind Strength Training Paul was training for a marathon when he decided to sign up for his first "runner's yoga" class. "I was trying to increase my flexibility and mitigate a hip flexor injury that was beginning to affect ... December 7, 2017 The Runner’s Winter Dilemma: Train Indoors or Outdoors Training & Racing It’s that time of year again. Autumn is slowly giving way to winter and temperatures are on a rapid decline. You might be wondering what the best option is for you for your winter training regimen. Sh... December 6, 2017 6 Resolutions All Runners Should Make in 2018 Tips It’s almost that time again, when we’re getting ready to flip yet another calendar page and enter a brand new year. It’s a time for reflection and resolutions, and your running game shouldn’t be left ... December 3, 2017 The Ultimate Gift Guide for Runners Products Looking to find the perfect holiday gift for the serious runner in your life? Don’t break a sweat, 2017 has been a banner year for introducing exceptional running gear, cutting edge tech, as well as t... November 28, 2017 Safety Tips & Tech Tools for Female Runners Products We all want to live in the perfect world, where we can step outside and do our regular run without having to be concerned with our safety. Unfortunately, we know this is not our reality and that assai... November 25, 2017 Improve Your Running with 3 Yoga Moves Strength Training It should come as no surprise that one of the very best ways to improve your running is to run a lot. But as any professional athlete can tell you, cross-training between disciplines is the key to bui... November 25, 2017 REMOVE-Improve Your Running with 3 Yoga Moves Strength Training It should come as no surprise that one of the very best ways to improve your running is to run a lot. But as any professional athlete can tell you, cross-training between disciplines is the key to bui...
March 26, 2021 Calf & Soleus Stretch for Runners Injury Prevention, Stretching Feeling tight in your ankles, calves, or Achilles? Try this stretch! Here's what you need to know:The days of wedging your heel in the corner or dropping it off the step are over. Both are not a g... March 24, 2021 Avoiding & Preventing Running Injuries Injury Prevention Avoiding and preventing running injuries is relatively difficult, if not impossible. Strength and balance deficits are unavoidable. Neglecting these foundational principles only appears to be a ca... March 23, 2021 Strength Exercise for Better Run Form Injury Prevention, Running Form Most runners think their run form is all about their stride -- but it's so much more. Even the most minor changes will shift how you use your muscles, tendons, and bones. That's why any changes... March 21, 2021 Run Form Drill to Find Midfoot Running Form Want to transition to a clean midfoot strike? Give this drill a try. The drill is simple to do and can be worked into any warm-up, cool-down, or even practiced around the house. Why midfoot? We... March 21, 2021 How to Change Your Run Form (And Not Get... Injury Prevention, Running Form If you want to improve your run form, you need to be careful! Why? Changing your run form will alter how you use your body while you run. Based on the changes made, new muscles and tendons will be... March 11, 2021 Improve Your Run Form on Hills Running Form If you struggle on hills -- you may want to look at your run form. Here's why:The force of gravity amplifies when running up and downhills. You will either be thrown harder into the ground (downh... March 6, 2021 How to Improve Your Run Form & Stride Running Form Does your stride feel slow and choppy? If so, you may be "tapping the breaks." Imagine driving down the road and tapping the brakes 160 times per minute. As you can imagine, it would be quite je... March 3, 2021 Runner's Stretch: Free Up Your Run Form Running Form If you feel tight and stiff -- this stretch has your name all over it. Tightness develops for multiple reasons. For runners, it usually from the nature of the sport. Runners are stuck in a singl... February 23, 2021 Running, Muscle Imbalance, and Injury Injury Prevention Do you struggle with running injuries? Read on! Here's why: Nearly all runners develop muscle imbalances. While some runners can run forever with underlying issues, most cannot. The imbalance... February 12, 2021 Must-Try: Hamstring Stretch for Runners Injury Prevention, Stretching If your hamstrings feel tight or you have trouble opening your stride, this stretch is a gamechanger. Here's why:Tight hamstrings can cause a host of issues: slower running, back pain, and muscle ... February 3, 2021 Hip Flexor Stretch for Runners Injury Prevention, Running Form Do you feel stiff and tight when you run? Maybe you struggle to pick up your feet when your run? If so, the stretch below is perfect for you. With more runners working from home and sitting mor... January 28, 2021 Running, Strength Training, & Aging Strength Training If you struggle with running injuries or don't feel smooth on your runs, watch the video below. Here's why:Often, runners feel and even look fit. They can run a bunch of miles and not be out of b... January 14, 2021 How Runners Can Reset Their Injuries (Properly) Injury Prevention If you have ever dealt with a running injury, you likely followed this timeline: Ignore it for a bit to see if it goes awayReduce your run distance to take it easyStart spacing runs out for mo... December 25, 2020 Training Plans: How to Reduce Injury Risk &... Training & Racing Are you planning on training and running a race in 2021? If so, please read this email. Here's why:As a Physical Therapist, I see a lot of training plans. Some plans are designed by coaches,... December 20, 2020 Smart Training Plans in 2021 Training & Racing "Every Tuesday is my speed workout." One of the many phrases I hear, and I instantly know I can help a runner. The others include the smirk I receive when I ask, "can you show me what you're do... December 16, 2020 Runners, Why Sit-Ups Won't Cut It Strength Training "What do you do for core strength?" This is what I asked when my patient told me she "did core exercises." She was in the office for a sore knee that's been on and off for a few months. Befo... December 10, 2020 How to Get Back in Shape (The Smart Way) Injury Prevention If you're a runner and ready to get back in shape, please keep reading. Most runners make a common mistake that leaves them sore and injured -- if not immediately, then in the weeks and months ah... December 6, 2020 Tone Your Arms (And Glutes) - Runner's Edition Strength Training Adding strength training to your running is a good thing. Only, most runners use simple exercises that isolate muscle groups. When exercises isolate muscle groups, they not only fail to help wi... November 29, 2020 Smart Lunges for Runners Strength Training When it comes to exercise, not all are equal. Some exercises carry over to running better. They're better at improving your flexibilty; better and improving your speed, and certainly better at pr... November 26, 2020 Exercises Runners Should Avoid (And Do) Strength Training If you want to get stronger, you should start adding exercises to your program, right? Well, it depends. Not all exercises are equal. As a Physical Therapist, I see a lot of runners adding exer... November 24, 2020 Top 10 Exercises for Strong & Injury-Free Running Strength Training Do you de-prioritize your strength routine over squeezing in another run? If so, you could be challenged to have a long and healthy running career. Strength training is crucial for aging runner... November 20, 2020 How to Test Your Glute Strength Strength Training If you feel stiff, sore, or achy running, the test below is a “must try.” Weak glutes strain the ankles, knees, hips, and low back. Over time, this strain leads to injuries, like tendonitis, muscl... November 16, 2020 Training & Running During COVID Pandemic Strength Training, Training & Racing At the time of posting this article, COVID-19 cases are surging in our local community and across the states. Running is more important than ever -- for both physical and mental health. Whether... November 1, 2020 Run Form - It's More Than Footstrike Running Form, Strength Training There's a little-known secret about running form. Most runners think of run form as: FootstrikeCadenceArm positionLeaning As a Physical Therapist, I always work on these areas with my patien... October 28, 2020 The "Big Rocks" of Run Form Running Form If you have ever tried to work on your running form but only end up confused, tired, and frustrated, you're not alone. Why does this happen?Because you've become efficient at being inefficient. ... May 9, 2020 Why Runners Need to Get to One Foot Exercises Strength Training Want Strength & Balance Workouts to Help Your Running? Start a $1 Trial and instantly get access to all of Steve's strength workouts for two-weeks. Your trial also includes access to ... April 19, 2020 Glute Strength, Run Form, & Training Running Form Running like this will make any runner prone to injury (and slow them down)Be sure to check out the link below the video if you need help with your glute strength and training. Need Help w... April 9, 2020 Yesterday, I took over 10 minutes off my previous... Training & Racing Are you set up to come away from the COVID-19 crisis running stronger -- or are you setting yourself up for injury? This is what I'm focused on with many of my patients right now. My name is Steve ... March 28, 2020 Great Posture Stretch for Runners Injury Prevention Looking for At-Home Workouts to Help Your Running? For a limited time, save up to 50% on Steve's strength programs that target weak glutes and other areas that slow runners down and cause ... March 15, 2020 At-Home Core Exercises for Runners Strength Training Want to get stronger from home? Start a $1 trial and get access to strength workouts that are designed to keep you feeling and running your best.. Click Here to Learn More ... March 13, 2020 Race Canceled? Here's What's Next Strength Training For runners who don't want to miss a workout: Instant Access to At-Home Strength Workouts Specifically Designed for Runners Get online access to more than 36 strength workouts from ... February 19, 2020 How to Turn on Your Glutes Injury Prevention, Running Form, Strength Training Struggling with running form that is slowing you down or causing injury? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you... February 17, 2020 How to Foam Roll Your Calf Injury Prevention, Running Form Struggling with a lack of speed or injuries because of bad running form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you... February 13, 2020 How to Get More "Pop" In Your Stride Running Form Struggling with your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer injurie... February 10, 2020 Planks for Runners Injury Prevention, Running Form Struggling with a lack of speed or injuries because of bad running form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach yo... February 6, 2020 2 Exercises to Improve Running Form Running Form Struggling with a lack of speed or injuries because of bad running form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you... February 3, 2020 Run Form & Foot Placement Running Form Struggling with your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer injurie... January 30, 2020 How to Improve My Run Form Running Form Want help improving your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer inj... January 28, 2020 Calf Stretch for Runners Running Form Want to improve your run form? Join Physical Therapist Steve Gonser PT DPT for the Midfoot Project, a 5-week run form bootcamp that will teach you how you can run faster with fewer injurie... January 24, 2020 Running & Arthritis Strength Training Want stronger glutes and better balance to run faster with fewer injuries? Check out my full strength workouts and training plans for faster running with fewer injuries. [maxbutton id... January 21, 2020 Warm-Ups for Runners Injury Prevention Want stronger glutes and better balance to run faster with fewer injuries? Check out my full strength workouts and training plans for faster running with fewer injuries. [maxbutton id="... December 31, 2019 Lunges for Glutes - Great for Runners Strength Training Want stronger glutes and better balance to run faster with fewer injuries? Get access to the RunSmart Training Center and Steve's strength workouts that help runners improve their core an... December 29, 2019 Balance & Strength Test for Runners Injury Prevention, Strength Training Want stronger glutes and better balance to run faster with fewer injuries? Get access to the RunSmart Training Center and Steve's strength workouts that help runners improve their core an... December 28, 2019 Pacing: Avoiding Injury in 2020 Training & Racing Want stronger glutes and better balance to run faster with fewer injuries? Get discounted access to the RunSmart Training Center and Steve's strength workouts that help runners improve th... December 27, 2019 Exercise for Runners to Improve Balance Injury Prevention Does your running struggle due to weakness and bad balance? Add one of Steve's strength workouts for runners, like BaseSix Bootcamp, to build your balance and core strength so you can run... December 15, 2019 Test Your Core Strength - For Runners Strength Training Does your running struggle due to a weak core? Add one of Steve's strength workouts for runners, like BaseSix Bootcamp, to build your balance and core strength so you can run faster with ... December 8, 2019 Training Plans for Runners: What Every Plan Needs Training & Racing Are you training for a race now or in the future? Remove the guesswork and confusion of training for a race with Steve's new system of training - The Gonser Method. In less than a few min... December 6, 2019 How Runners Can Train Smarter for a Race Training & Racing Want help training for your next race? Are you training for an upcoming race?In this video, Steve discusses timeframes for your training plans to give you a better structure to perform you... December 1, 2019 Exercises to Stop Injury & Run Faster Injury Prevention Black Friday Through Cyber Monday! 50% Off Strength Workouts from Physical Therapist Steve Gonser & RunSmart Online Add strength & core workouts to your training that are design... November 30, 2019 Loosen Your Hips & Strengthen Your Hamstrings Injury Prevention Black Friday Through Cyber Monday! 50% Off Strength Workouts from Physical Therapist Steve Gonser & RunSmart Online Add strength & core workouts to your training that are desig... November 26, 2019 3 Exercises for Runners & Glute Strength Strength Training Black Friday Through Cyber Monday! 50% Off Strength Workouts from Physical Therapist Steve Gonser & RunSmart Online Add strength & core workouts to your training that are design... November 23, 2019 How Long to Hold a Plank Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & core workouts to your training that are designed to help you run faster, stronger, and with fewer injuries.... November 21, 2019 Kettlebell Exercises for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & core workouts to your training that are designed to help you run faster, stronger, and with fewer injuries. ... November 19, 2019 Planking for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & core workouts to your training that are designed to help you run faster, stronger, and with fewer injuries. C... November 15, 2019 Lunging & Squatting for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength & kettlebell workouts to your training that are designed to help you run faster, stronger, and with fewer injur... November 12, 2019 Glute Strength Exercise for Runners Strength Training Are you a runner looking to run faster with fewer injuries? Add strength workouts to your training that are designed specifically to help you run faster, stronger, and with fewer injury. C... November 6, 2019 NYC Elite Run Form Running Form Do You Want to Improve Your Running Form? Want to learn how to improve your run form so you can run faster, more efficiently, and with fewer injuries? Click the button below and sign up f... October 23, 2019 LIVE: Run Form Analysis Running Form Do You Want to Improve Your Running Form? Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunS... October 22, 2019 Finding the Right Running Shoes to Wear Running Form Do You Want to Improve Your Running Form? Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunS... October 20, 2019 Eliud Kipchoge's Run Form & How It Can Help... Running Form Do You Want to Improve Your Running Form? Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunS... October 17, 2019 How to Improve Run Form: Part II Running Form Improve Your Running Form Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunSmart Analysis ... October 15, 2019 How to Improve Run Form Injury Prevention, Running Form Improve Your Running Form Want to learn how to run faster, more efficiently, and with fewer injuries? Click the button below now and learn more about your own custom RunSmart Analysis ... October 10, 2019 Avoid "Revenge Racing" Injury Prevention, Tips, Training & Racing Want instant access to my recovery programs, including RunSmart Yoga to ensure you can fully recover, avoid injury, and minimize burn out? It's all waiting for you inside the RunSmart Trai... October 8, 2019 Recovery from Half or Full Marathon Injury Prevention Want instant access to my recovery programs, including RunSmart Yoga to ensure you can fully recover, avoid injury, and minimize burn out? It's all waiting for you inside the RunSmart Trai... October 4, 2019 A Better Way to Stretch the Calf Injury Prevention September 11, 2019 Two Tips to Improve Your Running... Today! Training & Racing September 9, 2019 A Smart (and Effective) Way to Taper Before a... Training & Racing September 5, 2019 How Runners Can Beat the Injury Cycle Injury Prevention September 3, 2019 How Runners Can Protect Their Knees & Stop Injuries Injury Prevention August 29, 2019 How Runners can Stop Getting Injured (Often) Strength Training August 26, 2019 Weak vs Strong Glutes in Runners Strength Training August 24, 2019 Why Runners Need to Run in Multiple Shoes Injury Prevention August 22, 2019 How to Change Your Running Shoes (And Not Get... Injury Prevention August 1, 2019 Run Form that Wastes Energy (and Slows You Down) Running Form If you want to improve your knee drive and open your stride.... - Please don't let what you see in the above video happen. - If you want Steve's help, go here: 👇👇👇... July 28, 2019 How to Run Faster with Better Run Form Running Form Learn how to do this if you want to: 🏃 Finish runs stronger 🏃 Run faster 🏃 Hit your goals on race day - If you'd like my help, check out this link: 👇&#x... July 26, 2019 Secret to PR on Race Day (And Avoid Slowing... Running Form My PR for a marathon is 2:51... my half... 1:22. - Here's what I know to be true that can help you run faster in your own upcoming race. - If you want to avoid: ✅ Slowing mile afte... July 25, 2019 Necessary Changes to Run Faster (and Improve Efficiency) Running Form Which runner would you rather be? - Form matters -- especially if you want to hit your goals at your next race and NOT: 🏃♂️ Run more miles 🏃&#... July 23, 2019 How Tight Hamstrings Slow Down Runners Running Form Are your tight hamstrings slowing you down? - This stretch is for runners looking for better run form. Check out our new program that will teach how to open your stride to; Run Faster... July 20, 2019 Do you run like this? Running Form Most runners think that they need weekly speed workouts and more miles to get faster. But if you're really looking to nail your running goals, you'll need to stay injury-free. While speed ... July 18, 2019 Running Faster without Training Harder Running Form Most runners think that they need weekly speed workouts and more miles to get faster. But if you're really looking to nail your running goals, you'll need to stay injury-free. While speed ... July 17, 2019 Running Form to Avoid "The Wall!" Running Form Most runners are shuffler and scuffers by nature. And those who aren't? They usually adopt this run form when they are fatigued later in a run or race. The trouble with shuffling is that ... May 30, 2019 Are you struggling with your running? This could be... Strength Training This runner (and anyone like her) is in trouble... - Weakness like this will crush anyone's running and make it near impossible to run without injury. - And after watching this video, it s... May 16, 2019 One Exercise: Glute Strength & Balance in One Strength Training These glute exercises work like crazy… - However, most runners struggle with them because they’re weak and, well… their balance sucks. - And that’s a kiss of death for runners. Weak glutes... May 10, 2019 Lunges for Runners (Stronger Glutes Await!) Strength Training These lunges are 🔥🔥🔥 for stronger glutes. - Which is pretty important because strong glutes help you run faster with fewer injuries. - Unfortunately, most lunge “th... April 25, 2019 How to Squat: Runner's Edition Strength Training Can you do this exercise right? Most runners struggle with it -- which tells me that: 🍑 Their glutes/butt muscles are weak OR 🍑 Their glutes/butt muscles aren't being used... March 26, 2019 Run Form to Protect Your Joints, Knees Running Form Registration for the Midfoot Project Closes Soon For those wondering... no, the skeleton in the video is not a former patient... - Instead, I use it to show and teach you three simple analogi... March 22, 2019 2 Ways to Improve Your Running: Stronger Glutes &... Running Form Have you ever heard that you need “stronger glutes?” 🤔 - It’s something I work on with patient every day… and it’s included in the Midfoot Project. - Because great running form is us... March 17, 2019 Single Stretch to Improve Running Form Running Form 🔴 Want better running form? - Start using this stretch... - It will loosen stiff and tightness through the hips, calf, and hammys.... all in one move... And these are crucial a... March 16, 2019 Run Form: 2 Exercises to Run Midfoot Running Form You feel that? It's your butt! 🍑 Or as my polish grandmother would say.. "dupa" 😂 At https://midfootproject.com we have a week of training dedicated to "friends and helpe... March 13, 2019 Getting Off the Heel - Here's How to Do... Running Form Wondering about running midfoot? - Above are two common run form mistakes, plus what your run form should resemble when you successfully transfer off your heel and onto your midfoot. - Fig... March 9, 2019 Running Form that Can Cause Knee Injury Running Form When you run like this… you’re setting yourself up for knee trouble. The knee is the most injured area in runners. So much so we have an injury known as “runner’s knee.” (so clever…) Bu... March 7, 2019 Run with Your Natural "Rubber Band" Running Form Wouldn't it be nice if you could get "free speed" in your running? If you run using your body's own "rubber bands" you actually can... Here's the thing... Most runners are heel strikers... February 25, 2019 The Training Plan that (Nearly) Ruined Me Training & Racing Are you a runner over 40 training for a half or full marathon? Don't get caught on race day being tired, slow, or injured. Use Steve's system of training to train and run smarter. Now us... February 20, 2019 This Will Sneak Up On You & Destroy Your... Strength Training Add these to your weekend runs and you'll be stronger and less likely to get injured. Want a full strength workout so that you don't get injured in 2019? Go here and start with my Base6 or... February 13, 2019 3 Must-Do Strength Exercises for Runners Strength Training Add these to your weekend runs and you'll be stronger and less likely to get injured. Want a full workout that will elevate your running in 2019? Check out this link for a $1, two-week tr... February 7, 2019 New Training Tool for Runners to Train & Run... Training & Racing To leave feedback or suggestions for features or changes to Steve's New Training Tool, leave a comment on this Facebook post. [maxbutton id="6" url="https://runsmartonline.com/train" text="... January 31, 2019 Running Smart: PR Over & Over Again Training & Racing ---Video Transcript---- I view running as a cycle and it should ebb and flow. If you'r... January 25, 2019 Where to Start, Building Strength for Running Strength Training ---Video Transcript---- Hey there everyone. Steve Gonser, physical therapi... January 17, 2019 Runners are Not Stronger Athletes? What? Strength Training ---Video Transcript---- Hey there, everybody, Steve Gonser, physical thera... January 10, 2019 Now is the Time to Strength Train Strength Training You have probably heard it before. "You need to strengthen your hips/glutes/butt." It's true, strength training is extremely important and there's no better time to pile it on. Here's the thing... November 8, 2018 Watch this Runner Open Her Stride to Run Faster Running Form Over the past few weeks I've covered less common topics when it comes to run form: upper body movement and opening your stride. And while most of the glory in the run form falls around foot strike... November 5, 2018 Stop Shuffling in Your Runs: Open Your Stride... Running Form If you haven't caught the first two articles & videos on this topic, be sure to jump to this link and learn about running through fatigue, and this link on running from your core. When I work with ... November 1, 2018 Does Running from the Trunk Waste Energy? Running Form I posted a video not too long ago about Two Ways to Run Faster -- Even When You're Tired. In it, I discussed how you can incorporate more "trunk and core" muscles, essentially asking larger and str... October 25, 2018 2 Ways to Run Faster -- Even When You're... Strength Training Have you ever had someone yell at a race, "You're looking great!" But you know it's a complete lie... and you feel like death. ☠️ Then you're allowing a tired body to take control ... October 18, 2018 Runner-Specific Exercises to Try Strength Training In my last video, I discussed the importance of balance and hip strength for runners – particularly those over 40. If you didn’t catch that one, click here before going on. The next item to teach you... October 18, 2018 Three Types of Runners: All Need This Strength Training The 2018 running season is winding down -- particularly for those running longer distances. As a Physical Therapist to many runners, I tend to see a few buckets of runners at this time of year. ... May 30, 2018 How to Prepare for an Out of Town Race Training & Racing Traveling for races allows you to visit new places, meet new people, and have fantastic experiences. However, if you’re new to traveling as a runner, there are a few things you’ll want to consider to ... May 24, 2018 6 Tips to Safely Work Out in the Summer... Training & Racing With the weather starting to heat up, and summer right around the corner, you may have to start rethinking your regular exercise routine. Even though it's getting hotter outside, that doesn't mean yo... May 21, 2018 How a Simple Mission Statement Can Be Your Greatest... Training & Racing As a runner, you spend a lot of time well, running. It’s normal that there will be times you’re looking forward to those runs, and other times you’re not so into it. What happens when you’re loo... May 17, 2018 Top 5 Instrumental Songs To Get Runners Moving Training & Racing Crafting our perfect playlist has become almost as important as the shoes we select for different types of exercise. You have your long run mix, your hill repeat mix, and your race mix (if you r... May 15, 2018 What Helps Runners Get Through the Tough Moments? Training & Racing The thing with running is that you can always quit. No one but you will likely ever know (or care) if you walk or stop all together. The thing with runners though is that we rarely do quit. Somehow, w... May 1, 2018 Ladies, How to Train When PMS Strikes: 3 Tips Training & Racing Even the most enthusiast, fitness lovers may have to deal with an onslaught of symptoms before or right after her period begins. That’s because up to 90% of women say they have some form of premenstru... May 1, 2018 How to Make Running a Family Affair: 6 Tips Training & Racing Running is great time to bond, creates opportunities for your family to exercise (together), and helps to develop positive health habits. However, as a runner, you may approach running a bit dif... April 26, 2018 Runners: 7 Ways to Carry Your Phone Without Strapping... Products You want to run with your music, have the ability to call someone should you need help, or consult with a map if you happen to get lost. So, running with your phone makes perfect sense. What isn’t alw... April 24, 2018 Running a Race with Friends: 4 Things to Discuss... Tips You and your friend have been training for this 10k for months. You’ve done your speed sessions together. You’ve shared the private details of your life with each other on numerous long runs. M... April 19, 2018 8 Pet Peeves That Annoy Your Fellow Runners on... Tips Maybe it’s the endorphins, but in general, runners are typically a pretty friendly bunch. They’ll give you advice on gear and routes for days, encourage you when you feel like stopping, and chee... April 11, 2018 The Runners Guide to the 2018 Boston Marathon Events With the Boston Marathon just days away, many people are excited to see what this year's race will bring. This is one of the largest marathons in the U.S. and is closely watched around the world... April 9, 2018 Dealing with Race Day Jitters Tips Race day is almost here. How are you feeling? Excited? Nervous? Somewhere in between? It’s normal when, leading into a race, you feel your nerves start to increase and doubts begin to pop into yo... April 4, 2018 What to do When Running Isn’t Fun Anymore: 4... Tips Why do you run? For health reasons? To get ready for a race? Because someone said you should? Whatever your reasons are, hopefully running is also enjoyable. Let’s face it, if something is optio... April 2, 2018 Runners, Trying to Manage Inflammation? Turmeric Might be the... Nutrition, Tips If you’re looking to add a little spice to your supplement regimen, look no further than curcumin—a potent compound extracted from the turmeric herb. In Ayurveda, an ancient healing practice originati... March 28, 2018 Marathon Training? Avoid These 5 Common Pitfalls Tips Are you planning to run an upcoming marathon? Even for the most seasoned of runners, the smallest change to your training can throw you off track. To get to the starting line primed, ready, and injury... March 27, 2018 11 Tips for Making the Most Out of Your... Tips I don’t know about you, but there aren’t many things I love more than running on a mild, sunny afternoon. Unfortunately, I live in the Northeast and sometimes that kind of weather just isn’t in the ca... March 22, 2018 Why Runners Need a Multi-Faceted Support System Tips Though running is very much a solo endeavor, your support system can’t be overlooked. Even if you have a running partner, there might be more people in your support network that you need to include. ... March 20, 2018 How to Communicate With Your Running Partner Tips Having support when you train is such an important part of running. Sometimes that support comes in the form of encouraging texts or attending your races, and sometimes that support is right next to y... March 15, 2018 Top Fashion Gear for Runners in 2018: Where Style... Products Running as a sport has really gained popularity in recent years, not surprisingly, as more evidence backed by science shows that it’s not only good for physical health, but mental health as well.... March 13, 2018 Are You Addicted to Running? 8 Warning Signs to... Tips Lacing up your shoes and heading out for a run is not only healthy for your body, it’s also good for your mind. But what happens when your weekly exercise routine turns into an unhealthy obsession? ... March 8, 2018 Mentally Preparing for a New Race? 3 Tips to... Tips You’ve done it. You’ve signed up for a race you haven’t done before. This might be a new distance, a location that’s different such as higher altitude, or you’re changing it up with a Spartan race or ... March 5, 2018 4 Benefits of Magnesium and Why Runners Should Consider... Nutrition Magnesium is one of the most plentiful minerals in our bodies, and it’s responsible for over 300 chemical reactions—nearly every cell in the body utilizes magnesium in some capacity! This mineral is l... February 28, 2018 Runners, Do You Really Need Recovery Boots? Tips Recovery is a crucial part of any training regimen, and in recent years, many different devices and techniques have been developed to power athletes through post-workout aches and pains. Heralded by m... February 27, 2018 Perimenopausal Symptoms? How Running and Exercise Can Help Tips Are you experiencing headaches, night sweats, weight gain (specifically in the midsection), and increased anxiety or depression? Rattling off all those symptoms sure makes it sound like you’re goin... February 26, 2018 Hate Running Alone? Here are 6 Ways to Find... Tips Do you always run by yourself? If so, you might be missing out on the perks a running community provides you. Have your sights set on a big race? A running group can motivate you to do your best, b... February 21, 2018 Improve Your Health with These 7 Running and Fitness... Products We can all use a little help keeping track of workouts, our diets, and our overall health and wellbeing. In this increasingly digital age, being able to do so through an app can make a major differenc... February 21, 2018 What To Do When You Don’t Hit Your Running... Tips If I asked about your running goals, what would you tell me? Would you talk about how you want to improve your PR? Stay healthy and injury-free? Place in your age group in the next half marathon? ... February 19, 2018 Runners, Here's 7 Ways to Boost Your Training with... Tips When it comes time to race, more often than not, music isn’t allowed. Though safety is often cited as the reason for no headphones, there is also debate and research about performance enhancing effect... February 15, 2018 5 Tips to Return to Running After Illness or... Tips Whether it’s a minor ankle sprain or a more serious health scare, when an illness or an injury sidelines you, it can be challenging to jump back into your old running routine. Running is a high-impact... February 12, 2018 Women: 3 Tips to Reprogram Your Thinking While Running Tips One of the reasons people run is that zone they get into - that mental space where they’re absorbed in what they’re doing, are fully present, and often are enjoying the experience. How often do you f... February 6, 2018 Ramp Up Your Run: 10 Races Taking Place Around... Tips When your weekly park runs aren’t challenging enough anymore and you really could use a change of scenery, it’s time to search beyond your neighborhood and challenge yourself in a place located outsid... February 3, 2018 No Kale in Your Diet? 5 Creative Ways to... Nutrition Are you hesitant to jump on the kale train? You know, that prehistoric looking green that has surged in popularity in recent years? We often hear kale being referred to as one of nature’s superfoods a... January 31, 2018 Taking Back Your Running Game After a Slump Training & Racing Be it the holidays, a vacation, or just life in general, most runners hit a slump at some point. One minute you’re pounding the pavement regularly, racking up the miles, and the next you’re struggling... January 26, 2018 Enhance Your Running with Imagery Training & Racing When it comes to running, you likely do a lot to prepare. You run (obviously!), you make sure your shoes and gear are in good shape (like you), you eat well to fuel your training, and you might even c... January 23, 2018 Runners - Which diet is the best for you... Nutrition Each year there are a number of diets that make their way to the top of the list. 2018 is no exception and a few weeks ago US World and News Report gathered several of the top doctors and medical prof... January 18, 2018 Why Runners Are Learning Yoga to Improve Form Strength Training Runners can be prone to joint problems, especially those in the big toes, hips, ankles, and spine. These issues hurt their form and can make their joint problems even worse. However, the long-term sol... January 14, 2018 Destination Race Vacations 2018: Hit Your Stride Early This... Tips Kick start your training in 2018 by incorporating some scenic inspiration into your next race! Running and destination race vacations are more popular than ever before, as sprinters are beginning the ... January 10, 2018 Shifting Your Perspective from Training to Fitness Training & Racing Why do you run? It is because of reasons related to fitness and mental health, or because you’re training for an event? You may have a variety of reasons why you run, and those reasons can change depe... January 9, 2018 Meditation Could Improve Your Running - Here's How Training & Racing For some people, the idea of meditation conjures up a spiritual image. For others, it’s a form of relaxation and a way to calm the mind. The National Center for Complementary and Integrative Medicine ... January 9, 2018 Best Foods For Runners Nutrition, Tips Whether you are a recreational runner, a long-distance runner or preparing for a race, eating the right foods will improve your performance and aid in recovery. It's also crucial to have stored energy... January 4, 2018 4 Ways to Train That Don't Involve Running Strength Training Between parties, late-night shopping, long to-do lists, work, kids, and the normal day-to-day routine, it’s easy to see how a strict running schedule might have gotten off course during the holidays. ... January 3, 2018 Mindfulness Can Improve Your Running Experience: 4 Tips to... Training & Racing "I can't make my mind shut up," Jim said, as he prepared to leave my office. "And it doesn't matter how hard I try. The minute I start counting my breaths or focusing on my body, my mind decides go to... January 3, 2018 Cryotherapy: Cure-All or Harmful Fad? Injury Prevention For runners and other athletes, it seems there’s always a new buzzworthy trend in injury prevention and recovery. In the last few years runners, particularly marathoners, have increasingly been turnin... December 26, 2017 5 Easy Ways to Fit a Run into Your... Training & Racing I received an email recently from a woman wanting to register for one of our 5k training plans. Her message was short, but her distress was clear: Help! I ran track in college and loved it. I wa... December 21, 2017 7 Top Podcasts For Your Next Run Tips Let’s be honest, there are times when running can get a little boring. Hitting the same trail or route each week can become pretty monotonous. And if you run alone, the sound of your own thoughts migh... December 19, 2017 7 Tips for Reaching Your Running Goals in 2018 Tips Can you believe that another year is in the books? As a runner, you’re probably familiar with setting goals for yourself. Whether that’s beating your PR in the next half marathon you run, improving... December 12, 2017 Want to Optimize Run Performance? Follow These 4 Well-Rounded... Nutrition Running is a great way to drop some extra pounds and get in shape. But if you’re restricting your calories or hopping on the latest fad diet bandwagon to fast-track the weight loss process, you might ... December 12, 2017 How Yoga can Strengthen Your Muscles...and Your Mind Strength Training Paul was training for a marathon when he decided to sign up for his first "runner's yoga" class. "I was trying to increase my flexibility and mitigate a hip flexor injury that was beginning to affect ... December 7, 2017 The Runner’s Winter Dilemma: Train Indoors or Outdoors Training & Racing It’s that time of year again. Autumn is slowly giving way to winter and temperatures are on a rapid decline. You might be wondering what the best option is for you for your winter training regimen. Sh... December 6, 2017 6 Resolutions All Runners Should Make in 2018 Tips It’s almost that time again, when we’re getting ready to flip yet another calendar page and enter a brand new year. It’s a time for reflection and resolutions, and your running game shouldn’t be left ... December 3, 2017 The Ultimate Gift Guide for Runners Products Looking to find the perfect holiday gift for the serious runner in your life? Don’t break a sweat, 2017 has been a banner year for introducing exceptional running gear, cutting edge tech, as well as t... November 28, 2017 Safety Tips & Tech Tools for Female Runners Products We all want to live in the perfect world, where we can step outside and do our regular run without having to be concerned with our safety. Unfortunately, we know this is not our reality and that assai... November 25, 2017 Improve Your Running with 3 Yoga Moves Strength Training It should come as no surprise that one of the very best ways to improve your running is to run a lot. But as any professional athlete can tell you, cross-training between disciplines is the key to bui... November 25, 2017 REMOVE-Improve Your Running with 3 Yoga Moves Strength Training It should come as no surprise that one of the very best ways to improve your running is to run a lot. But as any professional athlete can tell you, cross-training between disciplines is the key to bui...
