“Anh Bui’s main focus as a physical therapist is to treat and prevent running injuries. Her most common prescription for patients? Lifting weights.”

“People often think of running as a lower body sport, but running is everything going on between your ears and everywhere below,” says Anh Bui, D.P.T., C.S.C.S., a former collegiate runner, doctor of physical therapy, and biomechanics specialist in Oakland, California.

“Runners with a forefoot strike tend to load their calves and Achilles more, which can make them more susceptible to Achilles injuries, says Bui. Same with those who lack ankle dorsiflexion range of motion or extension in their big toe. “You might not realize it, but you can be compensating for this by increasing the load to the soft tissue structures around the ankle joint, such as the Achilles,” she says.”

As a former collegiate runner who still competes, Dr. Bui also sees the value in a multi-pronged response. “While self-learning is great,” Bui says, “it should not be a replacement for seeking medical care and should complement an already established treatment plan by a medical professional. If you want to be certain that you are doing everything correctly to treat your running injury, you should have a thorough evaluation and an accurate diagnosis to start with.”

“But you don’t just want to focus on psoas stretches. It’s also important to make sure that this muscle has the strength it needs to effectively power your stride. Boosting psoas strength can help you run more efficiently by improving your knee drive, says Bui. They key is figuring out if you need psoas stretches or strength exercises—or both.” - Jenny McCoy

A solid strength routine can be a game-changer in terms of boosting speed and preventing injury.

“RUNNING IS ONE of the simplest ways to get a workout. You just lace up your shoes, head out the door, and get moving. But there's more to a healthy running habit than just jogging down the road, especially if you wind up with an overuse injury like shin splints.” - Emily Shiffer.

“[…]if you don’t have well-developed upper-body strength, pushups can feel incredibly challenging. They’re often more difficult for women, too. “Women tend to have a more challenging time perfecting pushup technique due to anatomical differences, Bui says.”- Emily Shiffer.

“If you’re only slightly familiar with the dead bug exercise, you may be inclined to believe it’s just a core move. But dead bugs can do so much more—they're not only a core-strengthening move, but also challenge coordination and proprioception.“ - Emilia Benton