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

Running Tips: Breaking Through Injuries, Plateaus, and DIY Pitfalls

When it comes to running, starting is one thing. Staying healthy, avoiding plateaus, and actually hitting your goals? That’s a whole different game. That’s why we have some expert running tips for you.

If you’re a runner in Fort Collins, Colorado, whether you’re crushing trails at Horsetooth Reservoir or pounding the pavement along the Poudre River Trail, you’ve likely faced moments of doubt:

“Do I need help with this pain?”

“Am I doing enough to hit my goals?”

Too many runners delay seeking help, hoping the tightness will vanish or the plateau will magically resolve.
Spoiler alert: It usually doesn’t. In fact, waiting often turns small problems into big ones.

But knowing when to reach out for help can save you time, money, and a lot of frustration.

In this post, we’ll cover:

When to seek professional help for running injuries.

How to know if your training has plateaued—and what to do about it.

Why DIY solutions often fall short.

Actionable steps to get back on track quickly.

So read on to find out how to go from pain or plateaus to progress!

January 22, 2025 No Comments

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

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, runner’s knee 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

Lower Stomach Pain During Sex: Causes and Treatments

Lower stomach pain during sex can affect both men and women, disrupting their sex lives and causing distress. This discomfort, which may be sharp or

October 9, 2024 No Comments

The Runner’s High: Revealing 10 Mental Health Benefits of Running

Are you curious about the mental health benefits of running? If you’ve spent time around runners, you’ve likely heard this playful quip: “Running is cheaper

September 11, 2024 No Comments

How to Relieve Pelvic Pain During Pregnancy: Dos and Don’ts

Pregnancy is a beautiful journey, but it can come with its own set of challenges, one of which is pelvic girdle pain. This type of

August 28, 2024 No Comments

Pelvic Floor Physical Therapy Exercises for Everyone to Try

The pelvic floor is a group of muscles and tissues located at the base of your pelvis. These muscles play a crucial role in supporting

July 19, 2024 No Comments

What to Expect from Physical Therapy After Rotator Cuff Surgery

Undergoing rotator cuff surgery can be a daunting experience, but it’s often a necessary step toward regaining full shoulder function and alleviating pain. The road

June 27, 2024 No Comments

Unveiling Fort Collins’ Summer Adventures: 6 Outdoor Activities You Have to Try this Summer Season

Nestled in the embrace of the Rocky Mountains, Fort Collins, Colorado, paints an idyllic picture of summer adventure. As the sun kisses the landscape with

May 31, 2024 No Comments

The Profound Synergy of Physical Therapy and Dance

Introduction: In the realm of movement and healing, few disciplines intertwine as elegantly as physical therapy and dance. While physical therapy aims to restore and

May 16, 2024 No Comments

What is Pelvic Health and Why is it Important

Introduction Pelvic health is a pivotal aspect of overall wellness, encompassing the functionality and well-being of the pelvic floor muscles and organs for both women

May 13, 2024 No Comments

10 Reasons Pelvic Floor PT Could Improve Your Quality of Life

Dive into 10 reasons Pelvic Floor Physical Therapy could Improve Your Quality of Life

May 9, 2024 No Comments

Unveiling the Top 5 Most Asked Questions about Physical Therapy

Physical therapy stands as a cornerstone in the realm of healthcare, offering a pathway to recovery, rehabilitation, and enhanced mobility for countless individuals worldwide. As

May 2, 2024 No Comments

Silhouettes of seven runners in mid-stride against a sunset sky, conveying motion and teamwork in an outdoor setting.

Optimal Performance: 3 Ways to Improve Your Running Strategies

Optimal Performance

April 25, 2024 No Comments

The Importance of Rest and Recovery: 6 Strategies for Recovering Effectively

In the fast-paced world of fitness and exercise, the focus is often on pushing our limits, setting new personal records, and striving for continuous improvement.

April 18, 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

CrossFit in Fort Collins: Four Eye-Opening Key Benefits and Your Guide to Navigating the Community

Intro CrossFit, a standout in the realm of fitness methodologies, has carved a significant niche in Fort Collins, Colorado. Renowned for its challenging yet rewarding

April 4, 2024 No Comments

A runner in motion on a dusty trail, wearing orange and focusing on the path ahead. Above, text provides tips from physical therapy experts on choosing running shoes to avoid issues and defective footwear.

Know Your Running Shoes: 5 Expert Tips for Running Without Trouble and Preventing Defective Footwear

Running isn’t just exercise; it’s a lifestyle. Whether you’re training for a marathon, boosting your fitness, or unwinding after a long day, the right pair

March 28, 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 woman smiling while performing a seated stretch on a yoga mat, with text overlay reading "the 6 key elements to unveiling the benefits of physical therapy and stretching.

The 6 Key Elements to Unveiling the Benefits of Stretching and Physical Therapy

In a world bustling with fast-paced living and constant demands, prioritizing our well-being often takes a backseat. Yet, amidst the chaos, there exist simple yet

March 14, 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

Running Properly to Prevent Injuries

Learn how to running efficiently with expert tips on proper form, injury prevention, and training. Elevate your fitness journey with these essential insights.

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

Running 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

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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