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
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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
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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
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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: “My plantar fasciitis went away almost immediately after starting to supplement with
October 26, 2023
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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
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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
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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
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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
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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
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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
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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 explores
July 25, 2023
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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3 Things To Improve Outcomes With A Running Injury
3 Things To Improve Outcomes With A Running Injury Minimize time off from running: It’s okay to take a few days off here and there
December 30, 2022
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Do you have a “tight” pelvic floor? Get those muscles to relax!
So, you’ve been doing research on the internet and have diagnosed yourself with an “overactive” or “hypertonic” or “tight pelvic floor” – now what? How
October 18, 2022
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
July 28, 2022
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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
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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
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Running Can Be a “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 one place to the
July 6, 2022
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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
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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
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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
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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
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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
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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
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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
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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
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How to Return to 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 of Northern
April 26, 2022
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The Pelvic Floor – What, Where, and How
Have you heard about the pelvic floor and thought about its mysterious location “down there” but never really understood exactly what it is or what
April 16, 2022
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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
April 6, 2022
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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RUNNING THE RISK: DISCUSSING THE FACTORS THAT INCREASE A RUNNER’S RISK FOR INJURY
Getting injured is probably the quickest way to derail your running. Training might be going so well, then BAM, now your knee is throbbing… preventing
July 24, 2019
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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
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5 WAYS TO IMPROVE YOUR RUNNING
Scott Jurek Photo: Justin Bastien Do you want to run faster? Longer? I’ve compiled the 5 best ways to do just that. Runners often find
October 29, 2018
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DIGGING UP THE MUDDIED TRUTH ABOUT STRETCHING FOR RUNNERS
INTRO TO STRETCHING The art of stretching has been ingrained into the minds of runners for all of time. The concept of stretching muscles prior
September 30, 2018
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THE TRAIL LESS TRAVELED – UNDERRATED AND UNDER TRAVELED TRAIL RUNS IN FORT COLLINS
Busy trails with lots of people make for frustrating runs. Here in Fort Collins proper we see a lot of trash on the trail, hikers
September 1, 2018
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HOW TO ROCK THE NEVER SUMMER 100K
The Never Summer 100k is Northern Colorado’s most scenic and rugged trail race, located near Cameron Pass, less than two hours from Fort Collins. It covers approximately
July 21, 2018
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EXPLORE OFF THE BEATEN PATH: 8 TIPS FOR RUNNING OFF-TRAIL
Some trail runners are perfectly satisfied with sticking to single-track and dirt roads, but some of us are drawn to the remote wilderness. The next
July 21, 2018
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ROTATOR CUFF STRENGTHENING IN ESTES PARK
Does shoulder pain prevent you from climbing? If so, this article is for you. If you don’t have shoulder pain, you could also benefit from
June 6, 2018
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THE SHOE STRUGGLE
Which shoes should I pick..? There, I said it… BAM! Discussion potentially leading to argument… “MAXIMALIST!” “NO, MINIMALIST!” “SUPINATION!” “PRONATION!” “OTHER RANDOM RUNNING SHOE TERMS!!!”
May 19, 2018
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HOW TO ROCK THE QUAD ROCK
Spring is here, and there no sign it’s spring like pain and suffering at the brutal Quad Rock 50 and 25 mile race here in Fort Collins,
May 5, 2018
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WHY SUFFER
Tired, dehydrated, nauseous, feet hurt, legs hurt, fall down, get back up, bleeding, blurry vision. These are the things we feel as mountain-ultra runners shortly
April 16, 2018
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