Mission: Cross the most famous track finish line in the USA 💚 Accomplished: With a smile and a lil’ baby PR 💛 My endurance strength did feel impacted from the recent sickness. I kept my chin up during the tough final miles and boy did my sprint speed ever show up in the final 0.2 ⭐️ ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #workoutsnap #underarmourwomen #eugeneoregon #tracktown ⭐️
Longhorn 5k. Great fun, wet and muddy. Excellent bling and t-shirt. Lovely to see @helentibbs . #longhorn5k #sbrevents #returntorunning
🏃🏻♀️ Working on Pace 🏃🏻♀️ Had hoped to do a longer run this morning but my hip flexor has been a bit sore this week so didn’t want to aggravate it any further. So did a shorter run at a steady pace, picking it up in the final mile. I’m working towards a 10min/mile so I’m pleased with that today #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram #sundayrun #4milerun #4miles
First up tempo run in 15 months! Progressive runs are a favourite of mine, the idea is that with each set distance you gradually increase your pace until you reach threshold. I fell out on the last km but man it felt good to get a bit of pace back in the legs 🙌🏼 I wouldn't recommend you progress pace until you've been back running regularly for a little bit, and you've been focusing on strengthening. 💪🏼 During pregnancy our bodies undergo a LOT of change to accommodate our growing baby, this includes changes to our core, pelvis, pelvic floor and ligaments so it's important you don't progress too quickly and definitely not before 12 weeks, and after your women's health physio assessment 💕 Do you want to get back to running safely? We can help 🙌🏼 @moveformums #running #returntorunning #postnatalrunning #postnataltrainer
First up tempo run in 15 months! Progressive runs are a favourite of mine, the idea is that with each set distance you gradually increase your pace until you reach threshold. I fell out on the last km but man it felt good to get a bit of pace back in the legs 🙌🏼 I wouldn't recommend you progress pace until you've been back running regularly for a little bit, and you've been focusing on strengthening. 💪🏼 During pregnancy our bodies undergo a LOT of change to accommodate our growing baby, this includes changes to our core, pelvis, pelvic floor and ligaments so it's important you don't progress too quickly and definitely not before 12 weeks, and after your women's health physio assessment 💕 Do you want to get back to running safely? We can help 🙌🏼 #running #returntorunning #postnatalrunning #postnataltrainer
Solid race today at the American River half! This was just about what I thought I could do, although my A goal was a little faster. Focusing on the positives which are that I’m in a pretty good place for 8m postpartum, my back is doing better, this was my 3rd fastest half time, and I came in 2nd! I really loved this course (minus like a mile of it…) and can’t beat the ease of a local race. It was mentally tougher than I anticipated to be alone for much of it, though! I’m already doing the runner thing of what I could do differently and wondering what’s next💭 . .. . #iloverunning #runcoach #runningcoach #runarete #runningcoach #postpartumrunning #postpartumfitness #returntorunning #motherrunner #momrunner #runinrabbit #runaretesacramento #runnergirl #runnersofinstagram #womensrunningcommunity #runrunrun #halfmarathon #raceresults
🎉 A day of celebrating 🎉 This morning I ran my fastest treadmill 5k since my return to running 🥳 The rest of the day has been spent celebrating my youngest daughter’s 18th birthday ♥️🎂 #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram #celebration
Pre-race shakeout at the Eugene 5K 💚💛 ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #marathontraining #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #workoutsnap #crownedcrew #5k #oiselle ⭐️
Marathon pending 😶 Myself and two other girls are helping our friend run a marathon to raise funds for Alzheimer’s UK. We have all picked our own charities but are running with our friend! So Edinburgh Marathon 2025 here we go 🎉 Starting right now with a 10Km plan thanks to @runna_coach ! On week 2 run 2. From the 10km plan I will then do a half marathon plan before commencing my marathon plan! Today’s run was rolling 300s and in the beautiful sunshine it was enjoyable! I felt great! I really struggle to stay within the stated speed times but in the opposite way to what I thought! I run too fast but I am managing to sustain it so I am going with it! Here’s to the next 8 weeks of 10km training and the next year of running! 🏃🏽♀️ ❤️ #returntorunning #run #running #scottishrunner #10kmrunning #marathon #runna #runningmotivation #runningcommunityuk #edinburghmarathon #underarmour #asics #garmin
Same again today 90/30 at Colwick parkrun. Feeling so pleased with the progress over the last two week as I return from a double stress fracture. #nycmarathoncountdown #190days #bestathletics #returntorunning
Still running, still working on the iron deficiency issue. I think it's getting better; some days are great, others not so much. Regardless I'm enjoying the spring weather and more hours of sunlight🌄 . . . . . #springrunning #sunsetrun #motherrunner #wearetherunners #returntorunning #marathoner #runyyc #runnerslife
Hello friday, you beautiful thing 👋🏼 I think I'm just about recovered from last weekends London exploits! Although my voice still doesn't sound quite right after all the marathon cheering 😆 Other than a couple of runs and some more race supporting on Sunday, it's going to be a quiet one for me! I've got to recoup some more energy before heading off on a crazy adventure on Thursday 🇺🇸 Running wise - week 4 of my return from injury plan is nearly complete! • • [Running, Tower Bridge, London views, weekend plans] #hellofriday #weekendplans #chilledweekend #running #happyrunner #injuryrehab #returntorunning #happiestoutside #outdoorlife #londonmarathon #londonviews #towerbridge #riverthames
💖 Baby Rose born April 2024 Return to rugby pending - September 2024 Postpartum fitness - imminent Journey through being a Mum - started! Watch this space 💖 #postpartum #postpartumjourney #postpartumfitness #postpartumrunning #postpartumrugby #postpartumsport #postpartumrugbyplayer #returntorunning #returntorugby #returntosport #motherhood #mumlife #mummy #mummyfitness #fitness #rugby #rugbymum #womensrugby #rugbywomen #rugbyfit Fitness and mummy account for @jessrose_93
a little injury update! we graduated the run/walk program🥹 i started this earlier in the month, had a flare up, so cross trained for another two weeks and it was evident that the body just needed more time. next up, I’ll start steady runs and slowly increase the time on those with the help of my coach @itsamarython . truly, just happy to be in a place where I can run down the street without pain. it’s been almost 4 months since I toed the line and dnf’d at Houston. The longest (& shortest?) weeks but in these weeks of being injured I fell back in love with strength training (your girl can do a pull up!!), went about my days slower & with more intention then ever, and spent more time cheering on friends in their races which was so fun. I have an idea of a potential race on the calendar later this year, but I’m also not putting any timeline to what “getting back” looks like for me. really just want to go for an enjoyable 5-6 mile run with my friends😅 Y’all have been my hype gals (& guys!) from the beginning and I so appreciate you being in my corner. Here’s to many healthy and happy runs to come🥳💖✨ . . #injuredrunner #returntorunning #runnersofig #runningcommunity #runnerthings #fuelyourbody #marathonrunner #runnersofinstagram #runningmotivation #runninginspiration #instagramreels
Hill Repeats I really wanted to skip these and just run easy but I can’t really avoid hills here. Warm up 6X- 30 seconds run up, walk down 4X- 1:30 seconds run up, walk down Cool down Over all, I nailed the first 6 reps but the hill I used for the next 4 longer reps wasn’t quite long enough. 🙃 Oh well, I think I get plenty of hill work around here. 💁🏻♀️ 3.25 miles • 300ft UP
Running after birth injury: an update! 🏃🏻♀️🏃🏻♀️🏃🏻♀️ Back in February I shared how I had starting running again, 4 years after experiencing pelvic dislocation in childbirth. Everyone was SO kind and supportive (thank you 🥹) so thought I’d share a quick update on how things are going… I’ve learnt the hard way that recovery / progress are not linear! The first three weeks were a dream and then my knees completely gave up. My whole body is slightly out of line since my injury, so pressure in one area can cause all sorts of unexpected problems somewhere else. But I got some help (physio and clinical massage), rested for about six weeks and started again - much more carefully this time. 🙃 So here I am, still unable to take a remotely flattering running selfie but back on my feet again. Hoping to one day make it past week 3 of the couch-to-5K plan without my joints giving up on me! 🤞🏻🏃🏻♀️ #runningafterinjury #returntorunning #postnatalrunning #postnatalfitness #mumswhorun #pubissymphysisdiastasis #thisgirlcan
Track 💛 Town 💚 ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #marathontraining #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #tracktown #tracktownusa #eugene #eugenemarathon ⭐️
#inspired by the #londonmarathon2024 Want to #returntorunning safely #postpartum #physiotherapy assessment is key. We can create #personalised programs to help you achieve your goals. #knowledgeispower #trainsmart You can find me @liddertherapies and @beckyastonphysiotherapy 🩷🏃🏼♀️
Spent the week running and sunning. Returning to Michigan 17 shades darker and a bit sad that this week is over. Onto the next race and next sunny spot. . . . . . . #run #running #runner #justkeeprunning #slowandsteady #sheperrsisted #getitgirl #runsmarter #sheperrsisted #rundisney #longrun #runningcommunity #marathon #summer #springtimesuprise #timetrial #race #raceday #bravelikegabe #runnergirl #returntorunning #rundisney #disney #fit #sun
It's good to be back! Health and work got in the way for a bit. Deadlines combined with a chesty cough meant I had to take a break, and with my marathon fast approaching, I found this so frustrating, but I knew I had to take a break or risk further injury. This run was a tad awkward at the start, but I loved the rest, and I even chucked a few hills into the mix. Although my breathing is still not right and I finished in a coughing fit, I still loved this run. You can't beat fresh air, exercise, and sunshine to feed the soul ✨️ I've overcome some pretty big hurdles these past few weeks, so I'm now buckling up and getting ready for the next big ride @edinburghmarathonfestival I am coming to get ya 💪 🙌 Still sober 💥 1209 AF days 🙌 #returntorunning #marathontraining #mumrun #mumwhoruns #runningmum #runnerscommunity #sunnyrun #metime #headspace #soberjourney #alcholfree #nomorebooze #runningismytherapy
Yay! Week one done! My form was better by the end of the run today, not sure if running on the ancholme path rather than the road hepled, being a softer surface, but the improvement was there! It was so cold though, you forget just how cold you get when you aren't on the run bit! I'm usually in a vest and capris by this time of year! I feel confident to move on to week 2 without repeating any week one runs 💚 #running #returntorunning #couchto5k #c25k #injuredrunner
EZ Miles that finally felt easy. 🙌🏻 Coach said to slow it down a tad bit more and see if that helps with recovery. So, here’s to hoping it works because this run was a breeze. 3.70 miles • 44:27 • 12:00/mile • 203ft UP
With today’s tempo workout, I have put all the training hay into the Marathon barn. ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #marathontraining #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #workoutsnap #catsofinstagram ⭐️
Proper back on it today. Walk and a walk/run return to running session. #returntorunning #injuredrunner #summershred #mindsetwithmuscle
Accountability… Run 1 of hopefully many more. Positive is that my insides didn’t fall out and didn’t feel like they would, pelvic floor held up well 😹 All I kept thinking is, if I don’t do this for myself then at the very least I can do it for Emmy 🥺 who I kept thinking about the whole time, knowing she’s snoozing at home 🥰 Plan now is yoghurt, shower and bed before being on 👶🏼 nightshift duty! #running #returntorunning #couchto5k #didntwetmyself
👎 Fail 👎 Well that wasn’t great. Stopped after 2.5 miles cos I just wasn’t feeling it at all. Happens every time I run this particular route….so will be avoiding it from now on as I never enjoy it. Onwards to the next one 🏃🏻♀️ #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram
⠀ What I wish someone had told me when I tore my ACL: ⠀ Not all PT’s/clinics are the same - it MATTERS who you work with from the start. ⠀ The early post-op stage should NOT be easy. You should feel challenged early and often. ⠀ Strength training and fueling enough is crucial to your rehab and beyond if you want to keep competing and performing in your sport safely. ⠀ This injury does not just get better with time. It requires consistent, hard work for 9-12 months at LEAST. ⠀ Don’t give up when it get’s hard, because there is another type of hard beyond that. ⠀ ⠀ My reality does not need to be yours. There are great options out there to get the guidance that you need and deserve. ⠀ If you are feeling like you’ve settled or are not being challenged, regardless of where you are in your ACL journey, please reach out. We want to help! ⠀ 💪 ⠀
🏃𝐇𝐈𝐏 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 𝐅𝐎𝐑 𝐑𝐔𝐍𝐍𝐄𝐑𝐒 🏃♀️ As a runner, you may focus on building strength in your legs, but did you know that hip strength is equally important? The hips play a very important role in running, providing stability and power throughout your run. The hips are stabilize the pelvis during running, which helps prevent injury and improve running efficiency. Weak hip muscles can lead to compensations in running form and other parts of the body, which can increase the risk of injury. Strong and stable hips can help to generate power and speed, which can improve performance. Try these in your next workout! 🔥 ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ 1. Copenhagen plank with hip adduction (or isometric) 2. Standing fire hydrant with resistance band 3. Eccentric hip flexion seated on box 4. Hip adduction straight leg lower #hipstrength #hipstrengthening #runningrehab #strengthforrunners #runstrong #physicaltherapist #returntorunning #gluteworkout #hipworkout #physicaltherapy #run #running
Hast du Lust nach der Geburt deines Kindes wieder mit Joggen anzufangen, aber du weißt nicht, wann und wie du starten kannst? Hast du eine Organsenkung oder eine Form der Inkontinenz und denkst, du musst den Laufschuh jetzt für immer an den Nagel hängen? Dann könnte dich mein kommender Newsletter interessieren. Melde dich kostenfrei an (Link in Bio)... #beckenbodentraining #beckenboden #backtorunning #returntorunning #runningpostnatal #runningwithpop #running #runningwithsui
1 min running and 1 min walking, followed by time on the cross trainer and stretches Felt great to be outside. 194 days until the NYC Marathon #dayatatime #returntorunning #bestathletics
✨️SURRENDER ✨️ Around this time last year, I was in a boot and rolling around on a knee scooter. Diagnosed with a calcaneus fracture ( heel fracture ) not knowing I'd not be running for most 2023. Not knowing if my running would ever be the same. But I had finally surrendered to whatever was going to be. My body deserved better than what I had been serving it for years. And that was running through pain and discomfort. Not allowing my body to rest. Not strength training appropriately. Not fueling adequately. Not taking the time to understand what my body needed after having major surgery and being a now menopausal woman. I had to surrender and love my body unconditionally. To show up for it, like it has shown up for me my whole life. My injury and taking almost a whole year off was the best thing that happened to me and my running. Here are the lessons I learned in the surrender. ✨️ Comparison will always be the thief of your JOY. You are ENOUGH. Comparing your running to someone else will never serve a purpose. ✨️ Run to LIVE. Don't LIVE to Run. ✨️ Rest is a NECESSITY. It is self- care and self-love. And you don't have to earn it! ✨️ Your BODY is the only home you're every going to have. LISTEN TO IT , SPEAK KINDLY TO IT, LOVE IT! ✨️ Surround yourself with a community of people that make you feel SAFE, SEEN, AND GOOD. In whatever form of movement practice you choose. Unfollow and mute anyone that doesn't make you feel good. They aren't your people. ✨️ There is JOY in missing out. When you realize there is so much more than just running. There is power in other forms of movement, and well just doing other things. For anyone going through a setback or major injury. I want you to remember this isn't the end of your story. Be patient, let your body heal. The comeback will be magical. I wasn't sure I'd ever run the way I wanted to again, but here I am, stronger than I have been in years. All I had to do was SURRENDER!
Lack of posts but no lack of runs 🤩body is feeling not perfect but soooo much better than a few months ago… I’m finally to the point where I feel like I’m making progress again🙏 Still struggling with some sleep Bs around here 😏but that’s getting mostlybetter too. While it may be counterintuitive, being able to run consistently has actually been helpful when I’ve had a string of bad nights… somehow it makes things feel less out of control and helps me keep my sanity the rest of the day 🤪 it’s only a phase and will only get better❤️ . .. . #iloverunning #runcoach #runningcoach #runarete #runningcoach #postpartumrunning #postpartumfitness #returntorunning #motherrunner #momrunner #runinrabbit #runaretesacramento #runnergirl #runnersofinstagram #womensrunningcommunity #runrunrun
One Week Out 💚💛 ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #marathontraining #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #workoutsnap ⭐️
🏃🏻♀️ 8 Miles 🏃🏻♀️ Increasing up my mileage each week and am really pleased with this run 🥳 Was hoping for around 90 minutes so delighted to come in slightly under, especially as I forgot about the hills in the middle 3 mile section 🙈 Got home just in time to see the first women finish the London Marathon and watch the men too. That’s motivation and inspiration right there ♥️ Overall a really enjoyable run…..my love for running is well and truly back 😍 Total weekly mileage: 18.23 miles #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram #longrun #sundayrun #halfmarathontraining #runhappy #beatyesterday
Today is the 2024 London Marathon and so as the first concrete step on my mission I have applied to run The London Marathon in 2025 ✅ I don’t expect to get a ballot spot and the backup is to get a charity place- it’s been a good few years since I did any fundraising and I’ve moved countries since then so am fairly confident I could raise a decent amount (as these spots costs organisations a fortune!) 💶 #LondonMarathon #LondonMarathon2025 #ReturnToRunning #BackToRunning #PostnatalFitness
And just like that my 2nd 10k of the year (and ever) is done. Love this theme and race so much… and also love how I feel afterwards because i actually trained… (thanks @onceuponamarathon for the plan) these races have made me fall in love with running again and I look forward to keeping up with it and going for my first half marathon (since 2012) this fall!!!! #running #run #runner #instarunners #runnersworld #rundopey #runhappy #rundisney #runnerscommunity #choosetorun #teamrundisney #marathontraining #13point1 #10k #returntorunning #runnersofinstagram #26point2 #wineanddine #florida #dopeychallenge #5k #springtimesurprise
✨ It was a very special finish line for @andy.603 who ran the #DesertRATS Half Marathon this past Sunday! 🩼 Race day marked exactly 1 year since Andrew had ACL & meniscus surgery. He worked diligently with his doctors, PTs, and strength coaches to safely be cleared to run again this past January, starting with a run/walk program. 👏 The rehab process was challenging and took a lot of patience. Andrew stayed focused and determined through it all. 🏃🏻♂️💨 Sunday was a celebration of Andrew’s year of hard work. He ran 13.1 strong miles, gained over 2k feet of elevation, and feels totally fulfilled! 🦁 “Huge congratulations on all your accomplishments this past year, Andrew! I know it was a long and hard process. Your dedication and determination is inspiring! Thanks for letting me be along for part of your journey. You’re just getting started and I look forward to supporting you in your next big goal!” - Coach Keri-Ann @ruggrunning . . . @desertratstrailrunningfestival #halfmarathon #halfmarathontraining #runninggoals #halfmarathongoals #returntorunning #runnh #runnewhampshire #runnewengland #desertratshalfmarathon #runco #runcolorado #newenglandrunner
🏃🏻♀️ 4 Miles 🏃🏻♀️ Had to change my plans this morning, so did a treadmill run instead at the gym Looking forward to watching the London Marathon tomorrow, it always inspires me ♥️ #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram #treadmill #treadmillrun #treadmillrunning #4milerun
Road to Recovery… Today I did my first solo ride back. Since I’ve been hit off I’ve always relied on other people going out to be able to go with them so I’m not on my own, but the reality is you can’t live your life relying on other people cos your just going to get let down 🙃 HR through the roof with anxiety before going out.. An average HR of top end Z2 when riding and not from effort, again just pure anxiety of being out alone, but I did it. 90mins of solo cycling 🚴🏼♀️ 🥹 🫶🏻 . Took Ralph then for my walk/run (run in my head). 3mins walking 2mins running today and it felt wonderful 😁😁😁😁 Can’t wait to do a run with no walking next week 😌🙏🏻 . All in all a successful day #injury #fracture #femur #anxiety #training #athlete #triathlon #triathlete #sponsored #swimbikerun #swimming #cycling #bike #livcycling #livcyclinguk #roadbike #strava #garmin #run #running #returntorunning #itri #womeninsport #sunnysaturday #weekendtraining #triathlonlife
A beautiful and peaceful morning with @taylorswift and the deer. Over dressed but repping @bigrivertrainingteam! 3 more miles under my belt #stlrunningmom #saturdaymiles #morningmiles #runstl #stlrunner #stlrunning #returntorunning
Winston Runners on tour 🏃🏼♀️🏃🏽🛩️ Quick stop to Alexandra parkrun for Winston Runners club challenge bonus run. Great morning with a great turnout of lovely people. Faster than last week and feeling better #winstonrunners #winston #running #parkrun #parkrunuk #alexadraparkrun #5k #runningwithfriends #runningfamily #progressnotperfection #returntorunning
Shaved two minutes off my post hip surgery 5km PB 💪. 5 months post hip surgery #Hipsurgery #hiparthroscopy #completelabraltear #cammorphology #hipimpingement #hipdysplasia #returntorunning #hipbursitis #hiptendonitis
EZ run that didn’t feel easy. 🙃 3.8miles • 11:35/mi • 44:05 • 194ft Vert
Consistency always pays off! This one made our day. Thanks so much Steph! * * * * * #returntorunning #runningafterbaby #runningmums #runningmon #runningmoms #motherrunners #mumswhorun #postnatalrunning #runningmother #postnatalexecise #postpartumexercise #safereturntorunning #returntorunningguidelines
If you listen to Disney music on your run…it is definitely *not* at all like being at RunDisney with your friends 🙃 ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #marathontraining #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #workoutsnap ⭐️
Is your physio out on the feild with you? We are. We coach you through graded progressions of rehabilitation running taking you from injury or surgery, back to your sport. In our opinion, it’s the best way. If you’ve got any questions about our protocol, send us an email: [email protected] #physiotherapy #returntorunning #rehabrunning #rehabrunningclub #postinjury #postsurgeryrecovery #aclrehab #achilliesrehab #anklerehab #kneerehab
Up early for gym before work, screen break walks and return to running week 3 run 2 - walk 2 mins/run 4 mins x 5. Knee all good. Now to pack for my non-marathon running weekend in London. #injuredrunner #beginnerlifter #legday #returntorunning #puregym #summershred #mindsetwithmuscle @jayalderton
3 miles without stopping or walking today! Doesn’t seem like much but it’s worth celebrating for me right now. I am hoping to get to the point where I can run 3-4 miles a few times a week. That would be ideal. Enough to get the endorphins pumping and enjoy the nice weather. Not going to push it or rush the process. It’s better than nothing!! #stlrunningmom #motherrunner #injuryrecovery #runstl #stlrunner #returntorunning #motherrunner #runningmom #whyirun
🎉 Treadmill 5k PB 🎉 Whoop whoop!! And that’s all I have to say 😂 #PB #hardworkpaysoff #progress #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram #treadmill #runhappy #beatyesterday
Still figuring out how to be photo ready… but I without a doubt am race ready!!!! #running #run #runner #instarunners #runnersworld #rundopey #runhappy #rundisney #runnerscommunity #choosetorun #teamrundisney #marathontraining #13point1 #10k #returntorunning #runnersofinstagram #26point2 #wineanddine #florida #dopeychallenge #5k #springtimesurprise
Many people injure their calf muscles while running, and wonder when they can return to this after a strain!🏃♀️🏃♂️ Here are a few factors that your physio will look at before recommending that you can return to running🐮 #calf #rehab #babycows #running #returntorunning #injury #calfinjury #strengthening #conditioning
RETURNING TO RUNNING POSTPARTUM 🏃♀️💪 ⭐️ here are some things you may NOT have considered! We all talk about the importance of getting our muscles strong (which is SUPER IMPORTANT) but what about ➡️ don’t forget to SAVE this one to refer back to! 💡Breastfeeding 💡 Footwear 💡 Bras/breast support 💡Sleep All these things are critical in ensuring we return to running in a safe and symptom free way. Finally, trust your own body, you know it best! If something doesn’t feel right, reach out to your pelvic health physio to have a personalised assessment. . . . #returntorunning #returntorunningpostpartum #postpartumrecovery #postnatalfitness #fitmom #fitmama #pelvichealth #pelvichealthphysio #womenshealthphysio
Yes everyone goes at their own pace, but the discrepancy of expectations vs reality should not be this far apart. A lot of times the traditional rehab model sets you up for this gap. Many ACL patients have unrealistic expectations about the recovery process and the outcomes of surgery. You heard that someone returned at 6 months and so you are determined to get there too! “But that swelling still won’t go away. And my knee doesn’t like when I do _____” And the protocol says you should be doing this by X weeks. This leads to “Why am I behind?” or “Something must be wrong with me.” No one told you that this process is not linear, and there will be ups and downs throughout. No one told you that you should progress based on criteria and when YOU are ready. Not based on a piece of paper with exercises on it. If you want your expectations to ACTUALLY become a reality and return to sports… then reach out! What are you waiting for? . . . . . #acl #aclrehab #aclinjury #kneeinjury #aclrepair #knowbetterdobetter #aclreconstruction #aclsurgery #findacoach #mindset #fasterstrongerbetter #performancept #recoverbetter #sportstherapist #sportsinjury #returntorunning #returntoplay #kneepainsucks #kneepain #kneeproblems #kneesurgery #getstronger #aclclub #theaclclub #aclwarrior #galsandacls #returntosport
Every sore step is a reminder of the relentless work it’s taken to get here. This has been a slow & frustrating recovery + return to sport - navicular accessories are difficult - but this week I feel that I’ve turned an important page, transitioning to a new chapter. I’m fantastically sore & loving it, even though physically it feels like the lower half of my body was placed in a bag of jagged rocks & thrown down a hill. I’m back in PT after 5 weeks off (I continued it on my own during that time) & I’m now lucky to have a team of two PTs eager & armed with the tools to slingshot me to a level beyond where I was before this glitch shook things up. Training has evolved & the puzzle is coming together. Enthusiastically, I’m awaiting the day when this soreness will be swapped with a similar soreness; one resulting from barreling up & down mountains. Soon… @arcteryxnewyork @polarusa #returntorunning #runningcommunity #trailrunner #beachrun
This morning…the Power Pose returned. I completed a 5 mile tempo workout and I felt (dare I say it?) almost back to normal? 🤞🏻 ____________________________ 🏷 👟🔸 #running #run #runner #instarunners #runnersworld #rundopey #runhappy #onelittlespark #rundisney #runnerscommunity #runnergirl #choosetorun #teamrundisney #marathontraining #kneesurgeryrecovery #13point1 #10k #returntorunning #runnersofinstagram #26point2 #workoutsnap #powerpose ⭐️
Return to running week 3 run, only a little grumpy in the fourth set. Got 20 mins on the bike during a meeting and my lunchtime walk in. The sun was shining most of the time, despite a couple of sharp showers, but it's still chilly out there! #returntorunning #runwalkrun #springiscoming #summershred #mindsetwithmuscle @jayalderton
🏃🏻♀️ Tempo Run 🏃🏻♀️ Pushed the pace on tonight’s run, thought I was on target to get a PB but missed it by 2 seconds. I blame it on a slow reaction to stopping my watch 😂 Getting closer to a sub 30min 5K 🤞🏻 #fitness #fitnessjourney #fitnessmotivation #fitnesschallenge #running #run #runner #returntorunning #runningmotivation #c25k #couchto5k #couch25k #weightlossjourney #healthylifestyle #betterversionofme #runningcommunity #runnerscommunity #runnersofinstagram #runhappy #5km #5krun #beatyesterday #temporun #chasingsub30 #running
Tuesdays Tips 🦵🏼🦵🏼🦵🏼🦵🏼 How many SINGLE LEG CALF RAISES can you do? How many should you be able to do for your age?? 👉🏻👉🏻 Check out the table Calf Strength - Is so underrated & so often forgotten! We need strong calf muscles for - 👉🏻 Prevention of Injury: Weakness and poor muscular endurance of the plantarflexors (Gastrocnemius and Soleus) are risk factors in the development of 🦶🏼Plantar Fasciotomy (plantar heel pain) 🦵🏼Achilles Tendinopathy 🦵🏼 Medial Tibial Stress Syndrome 🦵🏼 Tibial Stress Fractures 🦵🏼 Calf Strains and tears If that's not enough reason to start increasing your calf endurance strength then consider that during running the Soleus muscle group produces 6-8× body weight of force, and the Gastrocs produce 1.5-2.8 body weight of force. This is a lot of force being produced and absorbed when you're running, you will need to develop very strong calves to be resilient to injury. Athletic Performance - A Study in 2017 studied the correlation between maximal single calf raise strength and sprint speed across a 30m track. The results of this study show a very significant correlation between calf 1RM (1 × rep max) strength and Sprint Performance. 👉🏻👉🏻 Remember Technique is key with Calf Raised - 🦵🏼🦵🏼 Ensuring you are correctly targeting the right muscle & maximising your exercises is vital. Feeling a little weak ? Or worried about whether you might be?? Get in touch & we can tailor a calf strength program without the need for specific gym equipment (you can do it at home or in the gym!) #tuesdaystips #sportspodiatrist #podiatrist #wairarapasportspodiatry #healthprofessional #wellbeing #womeninbusiness #health #gettingthingsdone #injuryprevention #strongerisbetter #sports #training #returntorunning #calfstrength #calfstrengthening
ACL-injured athlete, how did you feel when you watched the Boston Marathon this morning? If you’re like the younger version of me who loved getting out for a run at least 4x a week to clear your mind And you feel like there is nothing else in this world that can replace the sense of community, pride, and accomplishment that comes with running... Then perhaps you couldn’t watch the race without feeling envious of the people who were able to participate in such an epic event when you couldn't. Maybe you’re someone who didn’t even watch the race because you secretly knew that FOMO would steal the experience Which makes total sense, because you want feel upbeat, excited, and confident instead of uncertain, frustrated, and left out. If either of these experiences felt like yours, I’m sending you a big, warm hug from my side of the internet 🫶🏻 Because while other people might think that you’re being a debbie downer or taking this injury too seriously I get what it’s like to feel like you’ve lost a major part of you while sitting on the sidelines. It sucks – and sadness, anger, fear, and uncertainty are all a normal part of the grieving process. So let’s normalize the importance of making space to work through this part of injury and recovery Because overcoming grief is the gateway to joy AND it also provides your body with the energy it needs to heal faster. Moving through the stages of grief can feel dark, wobbly, and isolating for some people But it can be much easier when you partner up with a coach, counselor, or therapist who knows how to guide you through the tears, what-ifs, and loneliness so that you can get through it faster. I haven’t been able to go for a “real” run in almost 3 years. Even as a mindset expert, I wasn’t able to avoid the grief; I still had to work through it. Now I’m able to get those same race day vibes and cheer on the other runners with pure joy And that in itself is worthy of its own shiny medal. So if you’re in the thick of it, keep going (and ask for help if it feels right for you) 💖 Looking for resources? DM me JOY and I’ll steer you in the right direction.
You deserve to live your life pain-free, let us help you get there! Book a FREE 15-minute orthopedic screening to connect with a doctor about how Fit PT can be part of your health journey. #hudsonwi #orthopedicPT #injuryprevention #returntorunning #physicaltherapyworks #physicaltherapyclinic #PT #PhysicalTherapy #KneePainRelief #sciaticarelief