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Running Workshop 2025

  • Writer: Nick Anderson
    Nick Anderson
  • May 10
  • 2 min read


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Last weekend I had the pleasure of hosting a running workshop with the goal to reduce injury risk and screen for potential deficits in strength, mobility and running technique.


It was a great turnout and I hope everyone had some fun and learned a little. Ill include the downloadable PDF from the presentation below, but I wanted to give an overview of some tips and advice for injury risk reduction for runners.




Common Running Injuries

Most running injuries—like runner’s knee, shin splints, Achilles tendinopathy, plantar fasciitis, and IT band syndrome—are overuse injuries. They’re typically caused by doing too much, too soon without enough recovery.


Smart Training = Injury Prevention

  • Follow the 10% Rule: Increase weekly mileage by no more than 10% to avoid overload.

  • Track Your Progress: Logging your mileage, intensity, and soreness helps identify early signs of injury.

  • Prioritize Recovery: Sleep, nutrition, hydration, and rest days are non-negotiable for injury prevention.


How to Handle Soreness

Use these rules:

  • Soreness that goes away during warm-up? Continue but don’t increase intensity.

  • Soreness that returns or worsens? Take two days off and dial things back.

  • No soreness? You can safely increase your training by a small amount, 10%


Returning to Running Safely

Ease back in with structured run/walk intervals. Start with 2-minute runs and 1-minute walks and progress weekly as your body adapts.


Form Fixes and Movement Screening

Running form matters. Common issues include overstriding, bouncing, or excessive side-to-side movement. A professional running analysis can help you identify and fix these faults.

Try these at-home tests:

  • Single leg balance, 10 seconds, eyes closed

  • Deep squat x10, any limitations?

  • Single-leg bridge x10 secs each side

  • Calf raises x15 each side single leg


Don’t Skip the Warm-Up (or Cool-Down)

  • Warm-up: Dynamic moves like leg swings, butt kicks, and bodyweight squats prepare your body to run.

  • Cool-down: Follow up with static stretches for your quads, hamstrings, hips, and calves.

The Right Shoes Matter

Head to a specialty running store to get fitted properly—good shoes and insoles can go a long way toward preventing injury.


Free PDF slides below !




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