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 Stretching Training & Racing May 5, 2022 How to Strengthen Your Feet for Running Strength Training As a runner, you probably understand that foot strength is important. Having strong feet is essential to preventing lower body and foot inj... May 3, 2022 Preparing for Taper Before Race Day Training & Racing Heading into taper can be a stressful time for a lot of runners. It’s common for runners to go ‘taper crazy,’ as I like to call it. They ju... April 28, 2022 How to Fix Knee Pain in Runners Injury Prevention It’s common for runners struggling with knee pain and soreness to get stuck in a cycle of re-injury. As a Physical Therapist, I see it all ... April 19, 2022 How to Fix Tendonitis in Runners Injury Prevention, Strength Training “If I can just get through the first mile, my (ankle, knee, hip, etc.) feels okay.” One of the trickiest areas for injury recovery is when ... April 15, 2022 How to Prevent Injuries for Runners Injury Prevention, Strength Training If you’re a runner who “just runs,” you may be putting yourself at risk for injury. As a Physical Therapist, I find that runners often misu... April 12, 2022 Strength vs Stretching for Runners Strength Training, Stretching Strength training and stretching are both essential if you want to run injury-free. The problem is that runners often have misconceptions a... April 7, 2022 Must-Try Core Exercises for Runners Strength Training When you think of core exercises, what comes to mind? Probably crunches or bicycles. While these exercises will tone your front section, th... April 1, 2022 Top Hamstring Exercise for Runners Strength Training As a runner, you probably realize that hamstring exercises are important. What you may not realize is that doing the typical hamstring e... March 29, 2022 Fix Imbalances for Runners Injury Prevention Did you know most running injuries are caused by imbalances? As a Physical Therapist, I find that imbalances often result from weakness or ... March 24, 2022 Best Warm-Up Lunges for Runners Stretching When it comes to running, not all warm-ups are equal. As a Physical Therapist and running coach, I’m often asked about my favorite warm-up ... March 5, 2022 Best Core Exercises to Improve Run Form Running Form When you consider run form, what comes to mind? Most likely you’re thinking about a variety of drills to improve your stride. While drills ... February 25, 2022 How to Correct Your Run Form Running Form For many runners working on their technique, overstriding can be a big issue. As a Physical Therapist and running coach, I’m often asked ab... February 21, 2022 Run Form Drill for Midfoot Running Running Form This is a must-try drill for any runner working on run form. As a Physical Therapist and running coach, I find that 90% of runners are heel... February 17, 2022 Best Calf & Hip Stretch to Improve Run Form Running Form Do you feel stiff and sore when you run? If so, this stretch is for you! As a Physical Therapist and running coach, I find that many runner... February 15, 2022 #1 Drill to Improve Your Run Form Running Form Looking to improve your stride and run form? If so, this drill is a "must-add" to your routine. Use the shuffle step drill to reduce braki... February 9, 2022 How to Run Faster Running Form To get faster, you need to train harder and run more, right? While that may help, it could increase your risk for injury. Luckily, there is... February 7, 2022 How to Improve Your Run Form Running Form If your stride feels slow and choppy, you may be “tapping the breaks.” Picture yourself driving down the road and tapping the brakes 160 ti... February 2, 2022 Best Calf Stretch for Runners Stretching If you struggle with tightness in your calves, ankles, or Achilles, this stretch is for you! As a Physical Therapist, I see runners doing c... January 27, 2022 Best Low Back & Core Exercise for Runners Strength Training If you focus on core strength in your abdomen only, you may be neglecting an important area. When you think about your core, you probably t... January 24, 2022 Best Core Strength Exercise for Runners Strength Training If you think crunches are a good way to build core strength, I urge you to reconsider. As a Physical Therapist and running coach, I’m often... January 17, 2022 How to Prevent Running Injuries Injury Prevention If you’re a runner seeking to train without injury, read on! As a Physical Therapist, I find that runners most often get hurt four to six w... January 13, 2022 Top Back Stretch for Runners Stretching When you think about stretching, what areas would you usually focus on? Probably the hamstrings, hip flexors, and ankles. While those are a... January 6, 2022 Must-Try Glute Exercises for Runners Strength Training If you’re struggling with weak glutes, then squats may be just what you need. The problem is that most runners do them incorrectly, which c... January 3, 2022 How to Avoid Running Injuries in 2022 Injury Prevention Most runners underestimate the importance of easing into training. As a Physical Therapist, I see this all too often. The new year starts, ... December 30, 2021 How to Fix Imbalances for Runners Injury Prevention If you’re a runner fighting imbalances, you’ll want to read this. As a Physical Therapist, I find a lot of runners develop imbalances that ... December 20, 2021 Build Your Strength Reserves for Running Success in 2022 Training & Racing If you think your training starts in February, think again. Many runners don’t realize that the best time to prepare for next season is now... December 20, 2021 How to Stop Running Injuries from Ruining Your Training Training & Racing Do you want to get the most out of your training in 2022? Avoiding injury is the key. A lot of runners come to my physical therapy practice... December 14, 2021 How to Run Injury-Free in 2022 Training & Racing Runners who “just run” and struggle with injury are in for more of the same in 2022. Why? Running all the time builds imbalances in muscle ... December 10, 2021 Pace Yourself for Running Success in 2022 Training & Racing “On January 1, I’m going to get serious about my training.” I hear this often from my runners as a physical therapist. It’s common to have... December 9, 2021 Best Hip Flexor Stretch for Runners Stretching Does it take you a mile to warm up because of hip stiffness? If so, read on! Hip flexibility is the secret to opening up your stride for fa... December 6, 2021 How To Avoid Reinjury for Runners Injury Prevention “When can I start running again?” That’s the number one question I hear from injured runners as a Physical Therapist. Runners recovering fr... December 1, 2021 The Must-Try Quad Stretch for Runners Stretching If your quad muscles are tight, read this. Having tight quads is a common problem with runners. You need flexibility in your thighs and qua... November 22, 2021 The Best Lunges for Runners Strength Training When it comes to running, not all lunges are equal. As a physical therapist, I typically find that runners bias themselves to the standard ... November 18, 2021 How to Strengthen Your Glutes: The Speedskater Strength Training Are you focused on strength training but still getting injured? Here may be the problem: Your exercises aren’t runner-specific. Many runner... November 18, 2021 How to Stretch Tight Hips for Runners Stretching Do you struggle to open your stride because of tight hips? If so, this stretch is for you! As a physical therapist, I’ve seen many running ... November 18, 2021 How to Get Back to Running After Injury (Avoid This... Injury Prevention Frustrated by injuries that seem to linger or take forever to go away? If so, you’re not alone. As a Physical Therapist, I find most runner... November 15, 2021 The Three Best Balance Exercises for Runners Injury Prevention Are you struggling with imbalances that ruin your running? If so, this short exercise sequence can help you fix your imbalances for fast &a... November 11, 2021 The Exercise Runners Should Stop Doing Strength Training Are weak glutes making it difficult for you to run consistently and injury-free? As a physical therapist, I see a lot of runners doing exe... October 9, 2021 How to Use Strength to Improve Your Run Form Running Form When we talk about run form, conversations often revolve around cadence, posture or breath control. While these factors are super importa... October 9, 2021 The Factors That Slow Down Your Running and How to... Running Form While some runners cruise at a continuous pace on every run, most people will notice some variation in their stats. If you’re feeling parti... October 9, 2021 Fixing Big Rocks: How to Improve Run Form for Lasting... Running Form Form often falls to the bottom of the priority list for most runners, especially during racing season. We become super focused on speed o... October 9, 2021 Pronation: Control for Long-Term Running Success Injury Prevention, Strength Training If you spend your time scrolling through running articles online, no doubt you’ll have heard that pronation is the devil. Everyone thinks t... October 7, 2021 The 60% Rule for Successful Running, Training, and Racing Training & Racing When runners glance at the calendar and realize their race is coming up faster than expected, it’s completely normal to enter panic mode. ... October 1, 2021 The Best Way to Fix Weak Glutes in Runners Injury Prevention, Strength Training Did you know that 50-80% of runners get injured every year? As well as experiencing pain and discomfort, runner’s are also forced to miss... September 29, 2021 How to Strengthen the Core With a Bridge Strength Training If you’re struggling with balance, stability or injury, there’s something you should know: improving your running starts with good strengt... September 25, 2021 The Best Core Strength Exercises to Try at Home (For... Strength Training If you’re trying to improve your running, core strength is essential. Many running careers are hindered by injury, lack of speed or poor ... September 23, 2021 Glute & Hip Warm-Up for Runners Strength Training Do you require a few miles to work through soreness and stiffness? If so, the execise below can help you wake up sleepy muscles and prep yo... September 21, 2021 The Must-Try Power Move: Deadlift for Runners Strength Training Have you been facing injury after injury while training for a race? Want to fix the imbalances that are the route cause? I’ve got you cove... September 16, 2021 What to do When You Miss a Training Run Training & Racing You're gearing up for your next race and, suddenly, you need to miss a training run. Whether it's life, work, or soreness you're trying to protect, most runners find situations where they nee... July 24, 2021 Lunges for Runners (Glute-Focused) Running Form Think the best way to lunge is to step forward and drop the back knee? Think again. This traditional lunge isn’t ideal for runners as it fails to engage the glutes and core fully. As a Physical... July 22, 2021 How to Run Faster & Control Your Pace Running Form Running more consistent paces from start to finish is possible. The secret?Leveraging your run form. As runs and races progress, most runners fade, their paces slow, and with each passing mile,... July 20, 2021 TRY: Hamstring Stretch for Runners Running Form When runners look to get faster, they look in all the traditional places. Many will train harder by adding more miles, long runs, or speed work to their training plan. While this will produce res... July 14, 2021 Open Your Stride with the Figure-4 Run Form Drill Running Form Do you struggle to finish runs and races strong? If so, practice this run form drill and learn how to run faster -- even when you're tired. Here's the thing:When most runners get tired toward the ... July 10, 2021 How to Run From Glutes, Core Running Form If you want to run faster, finish runs stronger, and have better pace control, you need run from your glutes and core. Here's why:Most runners rely too heavily on their calves and knees to run. W... July 7, 2021 Run Form: Get Faster with This Stride Change Running Form If you want to run faster, finish races stronger, and hold consistent paces, you need to work on run form! Here's why:Most runners have a run form that limits their ability to run faster. As a Phy... July 5, 2021 The Secret to Running Faster, Without Training Harder or Running... Running Form If you want to run faster -- without having to run more miles or train harder, this email is for you. Here's why: There are a couple of ways most runners look to get faster: Run more milesAd... July 4, 2021 Quad & Thigh Stretch for Runners Running Form, Stretching Feel tight in the front of your thighs? This stretch is a great way to loosen up. As a Physical Therapist, most of my runners use the "heel-to-butt" stretch to loosen up and stretch their thighs. ... June 29, 2021 Must-Try: Hip Flexor Stretch for Runners Running Form, Stretching If you're a runner who struggles with shuffling, opening your stride, or running faster, you'll want to read below. Here's the big misconception: Running faster and finishing races stronger com... June 22, 2021 How to Heal Running Injuries Faster Injury Prevention If you struggle with running injuries and want to run more consistently, read on! When most runners get injured, it's a drawn-out p... June 15, 2021 The Runner's Stretch Injury Prevention, Stretching Need to stretch, but don't have a lot of time? Give this stretch a try. The Runner's Stretch targets multiple areas at once, inclu... June 5, 2021 Three Glute Exercises for Runners Flash Sale, Strength Training If you're goal is to run and train consistently, then these glute exercises for you. Fact is, most running injuries can be avoided through smarter training and adding in targeted exercises. On ... June 2, 2021 (TRY) Foot Strength & Balance Exercises Flash Sale, Strength Training Is your balance off, or do you feel like your feet are weak and your balance is off? Weak feet and poor balance can lead to a variety of issues. The weakness allows for overpronating and poor ali... June 1, 2021 Tight Hips? Try This! Stretching If your hips feel stiff and tight, this stretch is perfect to loosen you up! Good hip flexibility allows runners to open their stride (run faster), and avoid imbalance and compensation (prevent in... May 28, 2021 Glute & Hip Warm-Up for Runners Flash Sale, Strength Training Do you require a few miles to work through soreness and stiffness? Maybe you start your run with a closed stride and a groan, only to find it loosen up after you settle into a grove? Why does th... May 27, 2021 Training Before Training: The 60% Rule Flash Sale, Training & Racing If you're getting ready to start running and training for a race, you must follow the 60% rule. As a Physical Therapist, I see most runners getting injured or sore between weeks four and eight of ... 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 ... 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.... 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 Injured) 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 5, 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 & Overtraining 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 19, 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 half... 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 29, 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 18, 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 14, 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 11, 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 Your... 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 Race 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 Injured) Injury Prevention July 31, 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 Down) 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 22, 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 16, 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 why. 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 24, 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 21, 2019 2 Ways to Improve Your Running: Stronger Glutes & Running... 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 15, 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 It... 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 8, 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 6, 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 Running 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 Smarter 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 30, 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 24, 2019 Where to Start, Building Strength for Running Strength Training ---Video Transcript---- Hey there everyone. Steve Gonser, physical therapi... January 16, 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 with... 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 24, 2018 2 Ways to Run Faster -- Even When You're Tired 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 17, 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 17, 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 29, 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 23, 2018 6 Tips to Safely Work Out in the Summer Heat 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 Motivator 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 14, 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... April 30, 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 25, 2018 Runners: 7 Ways to Carry Your Phone Without Strapping It... 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... April 23, 2018 Running a Race with Friends: 4 Things to Discuss Beforehand 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 Race... 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 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 Answer... 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 26, 2018 11 Tips for Making the Most Out of Your Rainy... 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 19, 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 14, 2018 Top Fashion Gear for Runners in 2018: Where Style and... 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 12, 2018 Are You Addicted to Running? 8 Warning Signs to Consider 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 Try 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 4, 2018 4 Benefits of Magnesium and Why Runners Should Consider Taking... 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 26, 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 25, 2018 Hate Running Alone? Here are 6 Ways to Find Your... 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 Apps 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 Goals 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 18, 2018 Runners, Here's 7 Ways to Boost Your Training with Music 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 14, 2018 5 Tips to Return to Running After Illness or Injury 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 the... 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 2, 2018 No Kale in Your Diet? 5 Creative Ways to Sneak... 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 30, 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 25, 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 in... 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 Year! 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 8, 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 8, 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 Get... 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 2, 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 Busy... 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
May 5, 2022 How to Strengthen Your Feet for Running Strength Training As a runner, you probably understand that foot strength is important. Having strong feet is essential to preventing lower body and foot inj... May 3, 2022 Preparing for Taper Before Race Day Training & Racing Heading into taper can be a stressful time for a lot of runners. It’s common for runners to go ‘taper crazy,’ as I like to call it. They ju... April 28, 2022 How to Fix Knee Pain in Runners Injury Prevention It’s common for runners struggling with knee pain and soreness to get stuck in a cycle of re-injury. As a Physical Therapist, I see it all ... April 19, 2022 How to Fix Tendonitis in Runners Injury Prevention, Strength Training “If I can just get through the first mile, my (ankle, knee, hip, etc.) feels okay.” One of the trickiest areas for injury recovery is when ... April 15, 2022 How to Prevent Injuries for Runners Injury Prevention, Strength Training If you’re a runner who “just runs,” you may be putting yourself at risk for injury. As a Physical Therapist, I find that runners often misu... April 12, 2022 Strength vs Stretching for Runners Strength Training, Stretching Strength training and stretching are both essential if you want to run injury-free. The problem is that runners often have misconceptions a... April 7, 2022 Must-Try Core Exercises for Runners Strength Training When you think of core exercises, what comes to mind? Probably crunches or bicycles. While these exercises will tone your front section, th... April 1, 2022 Top Hamstring Exercise for Runners Strength Training As a runner, you probably realize that hamstring exercises are important. What you may not realize is that doing the typical hamstring e... March 29, 2022 Fix Imbalances for Runners Injury Prevention Did you know most running injuries are caused by imbalances? As a Physical Therapist, I find that imbalances often result from weakness or ... March 24, 2022 Best Warm-Up Lunges for Runners Stretching When it comes to running, not all warm-ups are equal. As a Physical Therapist and running coach, I’m often asked about my favorite warm-up ... March 5, 2022 Best Core Exercises to Improve Run Form Running Form When you consider run form, what comes to mind? Most likely you’re thinking about a variety of drills to improve your stride. While drills ... February 25, 2022 How to Correct Your Run Form Running Form For many runners working on their technique, overstriding can be a big issue. As a Physical Therapist and running coach, I’m often asked ab... February 21, 2022 Run Form Drill for Midfoot Running Running Form This is a must-try drill for any runner working on run form. As a Physical Therapist and running coach, I find that 90% of runners are heel... February 17, 2022 Best Calf & Hip Stretch to Improve Run Form Running Form Do you feel stiff and sore when you run? If so, this stretch is for you! As a Physical Therapist and running coach, I find that many runner... February 15, 2022 #1 Drill to Improve Your Run Form Running Form Looking to improve your stride and run form? If so, this drill is a "must-add" to your routine. Use the shuffle step drill to reduce braki... February 9, 2022 How to Run Faster Running Form To get faster, you need to train harder and run more, right? While that may help, it could increase your risk for injury. Luckily, there is... February 7, 2022 How to Improve Your Run Form Running Form If your stride feels slow and choppy, you may be “tapping the breaks.” Picture yourself driving down the road and tapping the brakes 160 ti... February 2, 2022 Best Calf Stretch for Runners Stretching If you struggle with tightness in your calves, ankles, or Achilles, this stretch is for you! As a Physical Therapist, I see runners doing c... January 27, 2022 Best Low Back & Core Exercise for Runners Strength Training If you focus on core strength in your abdomen only, you may be neglecting an important area. When you think about your core, you probably t... January 24, 2022 Best Core Strength Exercise for Runners Strength Training If you think crunches are a good way to build core strength, I urge you to reconsider. As a Physical Therapist and running coach, I’m often... January 17, 2022 How to Prevent Running Injuries Injury Prevention If you’re a runner seeking to train without injury, read on! As a Physical Therapist, I find that runners most often get hurt four to six w... January 13, 2022 Top Back Stretch for Runners Stretching When you think about stretching, what areas would you usually focus on? Probably the hamstrings, hip flexors, and ankles. While those are a... January 6, 2022 Must-Try Glute Exercises for Runners Strength Training If you’re struggling with weak glutes, then squats may be just what you need. The problem is that most runners do them incorrectly, which c... January 3, 2022 How to Avoid Running Injuries in 2022 Injury Prevention Most runners underestimate the importance of easing into training. As a Physical Therapist, I see this all too often. The new year starts, ... December 30, 2021 How to Fix Imbalances for Runners Injury Prevention If you’re a runner fighting imbalances, you’ll want to read this. As a Physical Therapist, I find a lot of runners develop imbalances that ... December 20, 2021 Build Your Strength Reserves for Running Success in 2022 Training & Racing If you think your training starts in February, think again. Many runners don’t realize that the best time to prepare for next season is now... December 20, 2021 How to Stop Running Injuries from Ruining Your Training Training & Racing Do you want to get the most out of your training in 2022? Avoiding injury is the key. A lot of runners come to my physical therapy practice... December 14, 2021 How to Run Injury-Free in 2022 Training & Racing Runners who “just run” and struggle with injury are in for more of the same in 2022. Why? Running all the time builds imbalances in muscle ... December 10, 2021 Pace Yourself for Running Success in 2022 Training & Racing “On January 1, I’m going to get serious about my training.” I hear this often from my runners as a physical therapist. It’s common to have... December 9, 2021 Best Hip Flexor Stretch for Runners Stretching Does it take you a mile to warm up because of hip stiffness? If so, read on! Hip flexibility is the secret to opening up your stride for fa... December 6, 2021 How To Avoid Reinjury for Runners Injury Prevention “When can I start running again?” That’s the number one question I hear from injured runners as a Physical Therapist. Runners recovering fr... December 1, 2021 The Must-Try Quad Stretch for Runners Stretching If your quad muscles are tight, read this. Having tight quads is a common problem with runners. You need flexibility in your thighs and qua... November 22, 2021 The Best Lunges for Runners Strength Training When it comes to running, not all lunges are equal. As a physical therapist, I typically find that runners bias themselves to the standard ... November 18, 2021 How to Strengthen Your Glutes: The Speedskater Strength Training Are you focused on strength training but still getting injured? Here may be the problem: Your exercises aren’t runner-specific. Many runner... November 18, 2021 How to Stretch Tight Hips for Runners Stretching Do you struggle to open your stride because of tight hips? If so, this stretch is for you! As a physical therapist, I’ve seen many running ... November 18, 2021 How to Get Back to Running After Injury (Avoid This... Injury Prevention Frustrated by injuries that seem to linger or take forever to go away? If so, you’re not alone. As a Physical Therapist, I find most runner... November 15, 2021 The Three Best Balance Exercises for Runners Injury Prevention Are you struggling with imbalances that ruin your running? If so, this short exercise sequence can help you fix your imbalances for fast &a... November 11, 2021 The Exercise Runners Should Stop Doing Strength Training Are weak glutes making it difficult for you to run consistently and injury-free? As a physical therapist, I see a lot of runners doing exe... October 9, 2021 How to Use Strength to Improve Your Run Form Running Form When we talk about run form, conversations often revolve around cadence, posture or breath control. While these factors are super importa... October 9, 2021 The Factors That Slow Down Your Running and How to... Running Form While some runners cruise at a continuous pace on every run, most people will notice some variation in their stats. If you’re feeling parti... October 9, 2021 Fixing Big Rocks: How to Improve Run Form for Lasting... Running Form Form often falls to the bottom of the priority list for most runners, especially during racing season. We become super focused on speed o... October 9, 2021 Pronation: Control for Long-Term Running Success Injury Prevention, Strength Training If you spend your time scrolling through running articles online, no doubt you’ll have heard that pronation is the devil. Everyone thinks t... October 7, 2021 The 60% Rule for Successful Running, Training, and Racing Training & Racing When runners glance at the calendar and realize their race is coming up faster than expected, it’s completely normal to enter panic mode. ... October 1, 2021 The Best Way to Fix Weak Glutes in Runners Injury Prevention, Strength Training Did you know that 50-80% of runners get injured every year? As well as experiencing pain and discomfort, runner’s are also forced to miss... September 29, 2021 How to Strengthen the Core With a Bridge Strength Training If you’re struggling with balance, stability or injury, there’s something you should know: improving your running starts with good strengt... September 25, 2021 The Best Core Strength Exercises to Try at Home (For... Strength Training If you’re trying to improve your running, core strength is essential. Many running careers are hindered by injury, lack of speed or poor ... September 23, 2021 Glute & Hip Warm-Up for Runners Strength Training Do you require a few miles to work through soreness and stiffness? If so, the execise below can help you wake up sleepy muscles and prep yo... September 21, 2021 The Must-Try Power Move: Deadlift for Runners Strength Training Have you been facing injury after injury while training for a race? Want to fix the imbalances that are the route cause? I’ve got you cove... September 16, 2021 What to do When You Miss a Training Run Training & Racing You're gearing up for your next race and, suddenly, you need to miss a training run. Whether it's life, work, or soreness you're trying to protect, most runners find situations where they nee... July 24, 2021 Lunges for Runners (Glute-Focused) Running Form Think the best way to lunge is to step forward and drop the back knee? Think again. This traditional lunge isn’t ideal for runners as it fails to engage the glutes and core fully. As a Physical... July 22, 2021 How to Run Faster & Control Your Pace Running Form Running more consistent paces from start to finish is possible. The secret?Leveraging your run form. As runs and races progress, most runners fade, their paces slow, and with each passing mile,... July 20, 2021 TRY: Hamstring Stretch for Runners Running Form When runners look to get faster, they look in all the traditional places. Many will train harder by adding more miles, long runs, or speed work to their training plan. While this will produce res... July 14, 2021 Open Your Stride with the Figure-4 Run Form Drill Running Form Do you struggle to finish runs and races strong? If so, practice this run form drill and learn how to run faster -- even when you're tired. Here's the thing:When most runners get tired toward the ... July 10, 2021 How to Run From Glutes, Core Running Form If you want to run faster, finish runs stronger, and have better pace control, you need run from your glutes and core. Here's why:Most runners rely too heavily on their calves and knees to run. W... July 7, 2021 Run Form: Get Faster with This Stride Change Running Form If you want to run faster, finish races stronger, and hold consistent paces, you need to work on run form! Here's why:Most runners have a run form that limits their ability to run faster. As a Phy... July 5, 2021 The Secret to Running Faster, Without Training Harder or Running... Running Form If you want to run faster -- without having to run more miles or train harder, this email is for you. Here's why: There are a couple of ways most runners look to get faster: Run more milesAd... July 4, 2021 Quad & Thigh Stretch for Runners Running Form, Stretching Feel tight in the front of your thighs? This stretch is a great way to loosen up. As a Physical Therapist, most of my runners use the "heel-to-butt" stretch to loosen up and stretch their thighs. ... June 29, 2021 Must-Try: Hip Flexor Stretch for Runners Running Form, Stretching If you're a runner who struggles with shuffling, opening your stride, or running faster, you'll want to read below. Here's the big misconception: Running faster and finishing races stronger com... June 22, 2021 How to Heal Running Injuries Faster Injury Prevention If you struggle with running injuries and want to run more consistently, read on! When most runners get injured, it's a drawn-out p... June 15, 2021 The Runner's Stretch Injury Prevention, Stretching Need to stretch, but don't have a lot of time? Give this stretch a try. The Runner's Stretch targets multiple areas at once, inclu... June 5, 2021 Three Glute Exercises for Runners Flash Sale, Strength Training If you're goal is to run and train consistently, then these glute exercises for you. Fact is, most running injuries can be avoided through smarter training and adding in targeted exercises. On ... June 2, 2021 (TRY) Foot Strength & Balance Exercises Flash Sale, Strength Training Is your balance off, or do you feel like your feet are weak and your balance is off? Weak feet and poor balance can lead to a variety of issues. The weakness allows for overpronating and poor ali... June 1, 2021 Tight Hips? Try This! Stretching If your hips feel stiff and tight, this stretch is perfect to loosen you up! Good hip flexibility allows runners to open their stride (run faster), and avoid imbalance and compensation (prevent in... May 28, 2021 Glute & Hip Warm-Up for Runners Flash Sale, Strength Training Do you require a few miles to work through soreness and stiffness? Maybe you start your run with a closed stride and a groan, only to find it loosen up after you settle into a grove? Why does th... May 27, 2021 Training Before Training: The 60% Rule Flash Sale, Training & Racing If you're getting ready to start running and training for a race, you must follow the 60% rule. As a Physical Therapist, I see most runners getting injured or sore between weeks four and eight of ... 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 ... 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.... 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 Injured) 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 5, 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 & Overtraining 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 19, 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 half... 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 29, 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 18, 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 14, 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 11, 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 Your... 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 Race 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 Injured) Injury Prevention July 31, 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 Down) 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 22, 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 16, 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 why. 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 24, 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 21, 2019 2 Ways to Improve Your Running: Stronger Glutes & Running... 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 15, 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 It... 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 8, 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 6, 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 Running 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 Smarter 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 30, 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 24, 2019 Where to Start, Building Strength for Running Strength Training ---Video Transcript---- Hey there everyone. Steve Gonser, physical therapi... January 16, 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 with... 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 24, 2018 2 Ways to Run Faster -- Even When You're Tired 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 17, 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 17, 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 29, 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 23, 2018 6 Tips to Safely Work Out in the Summer Heat 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 Motivator 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 14, 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... April 30, 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 25, 2018 Runners: 7 Ways to Carry Your Phone Without Strapping It... 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... April 23, 2018 Running a Race with Friends: 4 Things to Discuss Beforehand 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 Race... 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 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 Answer... 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 26, 2018 11 Tips for Making the Most Out of Your Rainy... 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 19, 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 14, 2018 Top Fashion Gear for Runners in 2018: Where Style and... 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 12, 2018 Are You Addicted to Running? 8 Warning Signs to Consider 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 Try 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 4, 2018 4 Benefits of Magnesium and Why Runners Should Consider Taking... 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 26, 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 25, 2018 Hate Running Alone? Here are 6 Ways to Find Your... 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 Apps 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 Goals 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 18, 2018 Runners, Here's 7 Ways to Boost Your Training with Music 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 14, 2018 5 Tips to Return to Running After Illness or Injury 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 the... 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 2, 2018 No Kale in Your Diet? 5 Creative Ways to Sneak... 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 30, 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 25, 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 in... 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 Year! 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 8, 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 8, 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 Get... 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 2, 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 Busy... 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
