How To Run Faster While Avoiding Injuries

Running faster feels exhilarating, doesn’t it? But the last thing you want is to push your limits and end up sidelined by an injury. Whether you’re training for a race or simply chasing a personal best, you need to know how to run faster without facing debilitating injuries.

You don’t have to sacrifice progress to protect your body.

By focusing on smarter training techniques and tuning into what your body needs, you can boost your performance without risking those nagging aches and pains.

Let’s talk about how you can do it.

January 27, 2025 No Comments

Runner’s Knee Recovery: 15 Tips Every Fort Collins Runner Should Know

If you’re dealing with runner’s knee, you know how frustrating it feels to have your training sidelined by pain. That sharp ache around your kneecap can make even walking uncomfortable, let alone running your favorite Fort Collins trails.

The good news is, recovery doesn’t have to be a guessing game. With the right approach, you can ease the pain, rebuild strength, and get back to running stronger than ever.

Let’s explore practical tips to help you recover faster and prevent runner’s knee from holding you back again.

January 16, 2025 No Comments

Improving Running Mechanics with Physical Therapy

Running is a beloved activity for millions, but incorrect physical therapy running mechanics can lead to inefficiencies and injuries that hinder performance and enjoyment. Whether

December 4, 2024 No Comments

Cross-Training for Runners: Myths, Benefits, and Best Practices

Are you a runner wondering if cross-training can take your performance to the next level or keep injuries at bay? The buzz around cross-training often

November 21, 2024 No Comments

What is Pelvic Floor Physiotherapy? Benefits & How It Works

Pelvic floor physiotherapy, also known as pelvic health physiotherapy, is a specialized therapeutic approach focused on strengthening and improving the function of the pelvic floor

November 9, 2024 No Comments

Finger Pulley Injury: Causes, Treatments & Prevention

Introduction The human hand is amazingly designed, letting us move with great skill and hold things tightly. However, this complex system of bones, muscles,

April 9, 2024 No Comments

Rock Climbers Workout: The Best Rock Climbing Exercises

Introduction Rock climbing is a sport that demands not just mental fortitude but also a high level of physical fitness. Climbers often find themselves in

March 18, 2024 No Comments

a man and a woman doing stretching exercises.

Shin Splints vs. Tibial Bone Stress Injuries: A Comprehensive Guide for Runners

Introduction: As runners lace up their shoes and hit the pavement, the risk of encountering shin splints and tibial bone stress injuries can loom

March 7, 2024 No Comments

Guide to Pelvic Floor Therapy During Pregnancy

Introduction Pregnancy is an exciting time for pregnant women, bringing significant changes to their bodies, including their pelvic floor health. The pelvic floor plays a

February 26, 2024 No Comments

The Power of Staying Committed: Why Consistency in Physical Therapy is Key

Introduction: When it comes to physical therapy, it’s not just about the initial excitement of starting the journey towards better health. It’s about showing up,

February 21, 2024 No Comments

Cold Weather Running Guide: Northern Colorado Tips

Northern Colorado Cold Weather Running Guide

Ice, Ice, Baby: How Running on Frost Can Strain Your Hip Abductor Muscles Running on ice poses unique challenges, especially for the hip abductor muscles,

February 15, 2024 No Comments

Runners Rotate Shoes: Less Injuries, More Performance!

More Shoes, Fewer Injuries? Why Runners Are Rushing to Rotate Their Kicks!

Introduction As a physical therapist and a passionate runner, I’ve seen the battle scars worn by countless runners battling injuries. We push our bodies to

February 2, 2024 No Comments

How to Run Properly and Prevent Injuries

Introduction Running is more than the act of placing one foot in front of the other; it’s an art form that, when perfected, can take

January 15, 2024 No Comments

Revolutionize Rehabilitation: Maximizing Strength and Function with Blood Flow Restriction Therapy

Today, I’d like to break down a groundbreaking technique that’s been reshaping the landscape of physical therapy – Blood Flow Restriction therapy. As a seasoned

December 15, 2023 No Comments

Why Fort Collins is Best for Outdoor Physical Therapy

Introduction Imagine combining physical therapy’s healing power with the great outdoors’s rejuvenating experience. Outdoor physical therapy is a growing trend, and its benefits are particularly

December 11, 2023 No Comments

Buy New Running Shoes to Reduce Injuries by 40%

What if I told you that with your next running shoe purchase, you could reduce your risk of injuries by 39%?

November 16, 2023 No Comments

Runners Knee Treatment Strategies To Get Back On Track

Introduction Runner’s knee, clinically known as patellofemoral pain syndrome (PFPS), is a common ailment that many runners face. Among runners, the knee is the most

November 15, 2023 No Comments

How Physical Therapists and Athletes Collaborate for Success in Sports

Introduction Sports and physical therapy are two fields that, at first glance, might not seem closely related. However, the role of physical therapist for athletes

November 6, 2023 No Comments

Maximizing Your Running Potential with Run/Walk Intervals

In this blog post, we’ll explore the benefits of run/walk intervals and offer some valuable tips to get you started. Are you a runner looking

November 2, 2023 No Comments

Cracking the Code of Injury Recovery: The Power of Placebo, Timing, and Individualized Care

In the realm of injury recovery, you’ve probably heard countless anecdotes like these: These stories raise a perplexing question: How is it that people swear

October 26, 2023 No Comments

Understanding Overstriding in Running: Impact and Solutions

What is Overstriding in Running? “Overstriding” is a term frequently used in the running community to describe a particular foot-striking pattern that may lead to

October 19, 2023 No Comments

Beat Constipation with Pelvic PT: 13 Strategies for Quick Relief and a Happy Gut

About 16% of adults have symptoms of constipation and that increases to 33% of adults, age 60 and above, but pelvic PT can help! (1)

October 12, 2023 No Comments

Blister Basics for Runners: Causes, Prevention, and Effective Solutions

Discover effective strategies to prevent blisters in running. Learn what causes blisters, how to choose the right socks and shoes, and other essential tips for

October 5, 2023 No Comments

6 Reasons a Pelvic PT Should Be a Part of your Postpartum Dream Team

The Postpartum Care Dream Team Includes a Physical Therapist! Whether you gave birth vaginally or had a c-section, every birthing human could benefit from a

September 28, 2023 No Comments

Running Form Coach Methods

Have you ever wondered why your runs often leave you feeling exhausted and sore? It’s a common frustration shared by many runners, both new and

September 19, 2023 No Comments

The Best Pelvic Floor Manual Therapy Techniques for Quick Relief

Introduction If you are experiencing discomfort or weakness in the pelvic area, you are not alone. Many people face these challenges but often overlook an

August 17, 2023 No Comments

Understanding the Benefits of Pelvic Floor Massage

Introduction The topic of pelvic floor massage often gets overlooked, yet it holds immense benefits for people suffering from various health conditions. This article

July 25, 2023 No Comments

A pregnant woman sitting on a couch with the words my ach, breah, heartburn.

My Achy, Breaky Heart- Heartburn During Pregnancy

My achy, breaky heart – Heartburn During Pregnancy What is heartburn? Heartburn feels like what it sounds like – a burning pain in the chest,

June 29, 2023 No Comments

Stronger Feet For Stronger Running

Stronger Feet for Stronger Running Many runners overlook the crucial role of the foot with respect to sustainable and successful running. I’d like to delve

June 29, 2023 No Comments

Running Towards Wellness: The Role of Physical Therapy in Longevity for Runners

Running can cause intense strain and soft tissue damage, which is why it’s essential for all runners to visit a physical therapist regularly. By doing

June 14, 2023 No Comments

Revitalizing Movement: Exploring the Benefits of Physical Therapy in Fort Collins

If you live in Colorado and experience acute or chronic pain, you should start physical therapy in Fort Collins to help with muscle restoration, pain

June 9, 2023 No Comments

How Does Posture Affect The Core And Pelvic Floor?

Ah, posture. It’s something we have all been told to pay attention to and possibly “fix”, but it can seem daunting as most of us

June 2, 2023 No Comments

Running Physical Therapy: How to Get Back on your Feet Faster

Running can be a tiring sport, but it’s even more frustrating when you’re constantly battling pain and discomfort every time you are on the pavement.

May 30, 2023 No Comments

Curious about your running quality score?.

Runeasi Running Gait Analysis with Up and Running PT

Testing My Running Quality Score: Exploring the Runeasi Platform Hey everyone! Today, I’m excited to test my running quality score using the innovative Runeasi platform

May 26, 2023 No Comments

a woman getting a pelvic back massage from a doctor.

How Pelvic Physical Therapy Can Help Female Runners Overcome Pelvic Issues

Did you know every one in three women suffers from some sort of pelvic issue? The intense pain and weakness from these disorders can potentially

May 24, 2023 No Comments

Running Physical Therapy: How to Get Back on your Feet Faster

Running can be a tiring sport, but it’s even more frustrating when you’re constantly battling pain and discomfort every time you are on the pavement.

May 17, 2023 No Comments

Is Your Leaking Worse During Your Period?

Periods and Leaking The recent rainy weather here in Fort Collins (I’m not complaining – my tulips are out in full force) and the onset

May 12, 2023 No Comments

a man sitting on a ledge with a bandage around his leg.

Bone Stress Injuries: In Depth!

Bone Stress Injuries Hey, there runners! As a physical therapist, I’ve seen my fair share of injuries, and one of my least favorites to see

April 27, 2023 No Comments

a woman holding her stomach with the words why's my underwear wet?.

Why’s My Underwear Wet?! Vaginal Discharge Or Urine?

It can be confusing to know the difference between leaking vaginal discharge and urine, especially if the dampness you feel is not preceded by the

April 6, 2023 No Comments

a woman sitting on some steps with her feet up.

Common Running Injuries And How You Should Address Them

Common Running Injuries and How You Should Address Them! Running is a popular form of exercise, and for good reason. It’s a great way to

March 31, 2023 No Comments

a man running down a flight of stairs with the words what's up with.

What’s Up With My Noisy Joints?

What’s Up With My Noisy Joints? Patients/athletes frequently have questions regarding clicks, pops, or other noises produced during exercise or with particular activities during the

March 17, 2023 No Comments

Why I’m Proud to Be a Heel Striker

Today, we’re going to talk about a topic that’s near and dear to my heart – heel striking. Now, I know what you’re thinking –

March 17, 2023 No Comments

The Spine: Choose Resiliency Over Protection

The human spine is a complex structure consisting of four main regions: cervical, thoracic, lumbar, and sacral. Unfortunately, many healthcare providers tend to treat the

March 10, 2023 No Comments

Have You Heard Of A Pessary?

Have you heard of a pessary? Do you have feelings of pressure and heaviness in the vagina at the end of the day or when

March 3, 2023 No Comments

What Should I Know About A Vaginal Delivery After Cesarean Section?

What should I know about a Vaginal Delivery After Cesarean Section? Are you a mama that had a cesarean section but is now looking into

February 24, 2023 No Comments

Is It Best To Run Intervals Based On Pace, Heart Rate OR Effort Level?

Let’s start with a quick story. Last year, I participated in the Hilton Head 5k in South Carolina. As I started my warm-up, I realized

February 24, 2023 No Comments

a man holding the hand of another man in a field.

Not All Injuries Require Rest

Rest Isn’t Always The Answer Sustaining an injury can be a frustrating experience, especially when the recommended course of action involves nothing more than rest

January 20, 2023 No Comments

It’s Normal For These Things To Change

It’s normal for these things to change on a daily basis: How fast you feel How strong you feel How confident you feel How resilient

January 13, 2023 No Comments

a woman sitting on the ground next to a tree.

What’s The Best Way To Warm Up For Runners?

I get this question a lot… “What’s the best way to warm up for runners?” It depends! You don’t NEED to “warm up” before you

January 6, 2023 No Comments

a person tying a shoe on a running track.

3 Things To Improve Outcomes With A Running Injury

3 Things To Improve Outcomes With A Running Injury * * * Thanks for reading! If you’d like to learn more about who we are

December 30, 2022 No Comments

a woman doing a yoga pose with the words four tips for how to take care.

4 Tips For How To Take Care of “Down There”

Getting to know your own anatomy and feeling comfortable discussing what is normal and not normal is an important part of addressing pelvic floor dysfunction.

December 23, 2022 No Comments

a man hiking up a trail with the words 5 things hikers should do in.

5 Things Hikers Should Do In The Off Season

Many hikers find themselves entering the warmer months with big ambitions but little to no fitness. Hiking fitness is very important and not only greatly

December 13, 2022 No Comments

a man and a woman sitting on a couch with the caption stretching probably isn.

Stretching Isn’t Doing What You Think It’s Doing

Static stretching is the most common form of stretching that I see misused. It seems like it’s been ingrained into the minds of all active

December 6, 2022 No Comments

Mythbusters! Pelvic Floor Edition – Part 1

MythBusters! Pelvic Floor Edition- Part 1 Have you recently been scrolling on social media while “sittervising” your kids at Twin Silos or Spring Creek Canyon

November 29, 2022 No Comments

a person holding a needle in their right hand.

What Is Dry Needling?

What Is Dry Needling? What We Already Know: If you’ve heard someone talk about “needling” or “dry needling,” you may be curious about what it

November 22, 2022 No Comments

Speedwork Does Benefit Ultrarunners

Ultrarunners are used to going long and slow. That’s exactly what most people are doing during ultras anyway. When it comes to training specificity, that’s

November 15, 2022 No Comments

Why Did I Start Leaking at 50!? Overcoming Leaking!

As a healthcare professional, I recently had a patient named Anna* who came to me for a pelvic floor evaluation. Anna is a 50-year-old woman

November 10, 2022 No Comments

So You’ve Been Given The Direction To Stop Running By Your Doctor

So you’ve been given the direction to STOP RUNNING by your Doctor… Many of us runners have been so frustrated by an injury, we eventually

November 1, 2022 No Comments

a man holding a barbell with the words is there a right or wrong way.

Is There A Right Or Wrong Way To Do An Exercise?

People make it seem like common sense that there are inherently “good” and “bad” ways to do exercises. I frequently hear things like … “squatting

October 25, 2022 No Comments

Do you have a “tight” pelvic floor? Get those muscles to relax!

Do you have a “tight” pelvic floor? So, you’ve been doing research on the internet and have diagnosed yourself with an “overactive” or “hypertonic” or

October 18, 2022 No Comments

Training for YOUR running goals

With years of experience as a physical therapist working with injured runners, it is clear to me that we are not all getting the same

October 12, 2022 No Comments

Regular Use of NSAIDS Isn’t Normal And Can Be Dangerous

This has been a hot topic since Ironman partnered with Aleve, which is an NSAID, or “non-steroidal anti-inflammatory drug.” This is big news due to

October 6, 2022 No Comments

Know Your Pelvic Floor – Return to Running Part 3

Are you a new mom that’s recently postpartum and looking to get back into running? Well first of all, go back and check out

September 28, 2022 No Comments

a man lifting a barbell with the words what are some ways to monitor strength.

What Are Some Ways To Monitor Strength Training Intensity

Strength training has so many benefits to athletes and overall health in general. Although a common mistake is when intensity isn’t high enough to yield

September 23, 2022 No Comments

a blue background with the words, weather and training with atmosphere scientist brad wells.

Weather and Training with Atmospheric Scientist Brad Wells

In this episode of the Making Strides Podcast AJ and Adam talk to Brad Wells. He studied atmospheric science at CSU and works in meteorology.

September 13, 2022 No Comments

Prevent Leaking While You Sneeze With This One Easy Trick

Prevent leaking while you sneeze with this easy trick! The “Knack” is a Knack! Knack /nak/ noun: an acquired or natural skill at performing a

August 25, 2022 No Comments

Glute Activation: Debunked

Two main myths are debunked here for runners. Glutes don’t “shut off” or need “activation.” Glute Max isn’t as important for running as people think.

August 16, 2022 No Comments

Know Your Pelvic Floor – Return to Run Postpartum

Video Transcript: Are you a mom who is looking to get back into running during the postpartum period? Well, I have 4 really great

August 10, 2022 No Comments

Just Because You’re Exhausted Doesn’t Mean Your Workout Was Effective

Workouts should be catered to your specific goals. There should be a lot more thought that goes into workouts than simply being exhausted. Workouts need

August 3, 2022 No Comments

Know Your Pelvic Floor

Video Transcript:Hi! I’m Sam the pelvic floor physical therapist at Up and Running Physical Therapy, and today I wanted to speak to you about

July 28, 2022 No Comments

Are Your Rehab Exercises Preparing You For the Demands of Your Sport?

One of the biggest reasons why rehab will sometimes fail athletes is when the exercises are too easy, rudimentary, or generalized. It’s fairly common that

July 22, 2022 No Comments

Why I Use Bladder Diaries To Help My Patients

A bladder diary is a log of how much a person drinks in a day, how much they urinate and if they experience any leaking.

July 15, 2022 No Comments

a man running in a field with the words running can be a pain in the.

Running Can Be a “Pain in the Butt”!

Pain in the Butt It is common knowledge that our muscles are the prime movers that get us to run, jump, squat and walk from

July 6, 2022 No Comments

Don’t Be Afraid to Ask “Why?”

Don’t take everything you hear from a medical/health professional at face value. There are so many people offering services, advice, and information regarding health nowadays.

June 30, 2022 No Comments

Tendons Need Load

Tendons need load! People sometimes wonder why tendon pain can linger for VERY LONG periods of time, months to years. They come to me frustrated

June 21, 2022 No Comments

Only Moms and Older Ladies Leak, Right? Wrong!

Only moms and older ladies leak, right? Wrong! I was 19 years old, in my first year of college and just past the prime of

June 14, 2022 No Comments

a man running on a dirt road with a mountain in the background.

How We Can Get You To Tolerate Running Right Now

The Fort Collins Trail Runners Facebook group is the largest running public forum in Northern Colorado. Almost every week there is someone posting about their

June 9, 2022 No Comments

a woman running on a road with a sign that says, here are the top.

Here Are The Top 5 Things Mamas Should Know About Stroller Running

Here are the Top 5 Things Mamas Should Know about Stroller Running Are you a mama who loves running and would love to run with

May 31, 2022 No Comments

a woman taking a picture of herself with a camera.

An Exercise Means Very Little Without Context

In the physical therapy world, people literally make a living giving cookie-cutter exercises to people on instagram, youtube, etc. I’m going to start by saying

May 18, 2022 No Comments

three women sitting on the floor laughing and laughing.

Common Pelvic Floor Dysfunctions and Diagnoses

Common Pelvic Floor Dysfunctions and Diagnoses Listed below are some of the most commonly diagnosed dysfunctions of the pelvic floor. Some symptoms of these disorders

May 9, 2022 No Comments

a woman doing a yoga pose with the words how much risk are you comfortable with.

How Much Risk Are You Comfortable With In Your Training/Rehab?

I’ve met so many active people and athletes here in Fort Collins, CO since moving here in 2014. Being healthy and active is engrained into

May 2, 2022 No Comments

How to Return to Running Postpartum

Running Postpartum Are you a new mom that is dying to get back to running after having your kiddo? Are the sunny and blue skies

April 26, 2022 No Comments

The Pelvic Floor – What, Where, and How

Pelvic floor Have you heard about the pelvic floor and thought about its mysterious location “down there” but never really understood exactly what it is

April 16, 2022 No Comments

Stop Complicating Recovery, Start with the Fundamentals

Especially here in Fort Collins, Colorado, athletes are drawn to the many unorthodox recovery modalities that are popping up. Whether it’s stopping by the local

April 6, 2022 No Comments

Exercise During Pregnancy: Safe or Unsafe?

If you’re currently expecting, you probably feel tired and achy from carrying the extra weight of your baby. As a result, you’re probably not thinking

March 30, 2022 No Comments

Stress & Response

How can we expect to get stronger and see progress without forcing our bodies to adapt? Here in Fort Collins, Colorado, where there’s a high

March 18, 2022 No Comments

If You Want to Run Fast, You’re Gonna Have to Earn It

Whether you’re trying to impress your followers on Strava or people at one of the many group runs around here in Fort Collins, Colorado. Or

March 3, 2022 No Comments

Factors that Can Influence Pelvic Floor Functioning

Have you been struggling with leaking, vaginal heaviness, or pelvic pain? Or have you just recently heard of the pelvic floor and are researching to

February 26, 2022 No Comments

Strength Training For Runners

I’ve always had a passion for running and strength training. I saw a need in the Fort Collins, Colorado running community. I was aware of

February 16, 2022 No Comments

How to Keep Your Pelvic Floor Healthy and Happy

Last summer, I was exploring my new home of Fort Collins and decided to take a hike up to Horsetooth Mountain. With the dry heat

January 27, 2022 No Comments

Why I’m Proud to Be a Heel-Striker

This does not mean: I am slow I am inefficient I am at greater risk for injury There are so many misconceptions about heel-striking, more

January 14, 2022 No Comments

What Happens During A Pelvic Floor Physical Therapy Evaluation

Have you been putting off finding a solution to your pelvic health concerns because of the fear of the unknown… what will I be required

December 15, 2021 No Comments

How to Deal with a Chronic Injury

How to Deal with a Chronic Injury Do you have an injury that just won’t go away? Maybe you’ve already tried lots of things? Given

December 9, 2021 No Comments

TO KEGEL, OR NOT TO KEGEL

Did your doctor tell you to perform Kegels after giving birth and then give you the go ahead to resume normal activity at 6 weeks

December 2, 2021 No Comments

WHY SOME THINGS WORK AND SOME DON’T (WHEN REHABBING INJURIES)

There are a lot of different healthcare professionals here in the Fort Collins, Colorado area. Everyone seems to have a different approach, but everyone must

September 1, 2021 No Comments

TOP 3 REASONS WHY TRADITIONAL PT FAILS ATHLETES

One of the biggest reasons people come to me after their previous rehab attempts have failed is because they haven’t been challenged enough. Everyone has

September 1, 2021 No Comments

DNF – A NEW PERSPECTIVE

A DNF, or “Did not Finish” is the scarlet letter of the ultrarunning world. Many ultrarunners dread even thinking about the possibility of not finishing

July 21, 2021 No Comments

HEART RATE VARIABILITY IN TRAIL AND ULTRA RUNNING

Heart rate can be a useful tool for training if utilized correctly and in the right situations. Although, there are many situations where heart rate

January 28, 2020 No Comments

RUNNING THE RISK: DISCUSSING THE FACTORS THAT INCREASE A RUNNER’S RISK FOR INJURY

July 24, 2019 No Comments

WHY ALL RUNNERS SHOULD BE LIFTING HEAVY!

Runners have so much to gain by strength training. The research has strongly demonstrated that there are profound benefits to runners who train with resistance

December 30, 2018 No Comments

AUTHOR

Dr. AJ Cohen

Up And Running Physical Therapy

"We Help Runners And Active Adults In The Fort Collins Area Overcome Injury And Be Stronger Than Ever, Avoid Unnecessary Time Off, All Without Medications, Injections, Or Surgery."

AUTHOR

Dr. AJ Cohen

Up And Running Physical Therapy

"We Help Runners And Active Adults In The Fort Collins Area Overcome Injury And Be Stronger Than Ever, Avoid Unnecessary Time Off, All Without Medications, Injections, Or Surgery."

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