Training Tips & Running Technique

How to Deadlift Safely

In last week’s newsletter, I laid out some basic concepts for my 12-week Own the Off Season 2025 program. Heavy Hex Bar Deadlifting is the centerpiece of the program and […]

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How to Strength Train as a Runner

As some of you may know, this past Friday marked the beginning of a 12-week strength training program I put together for male runners called: Own the Off Season 2025 […]

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How to Effectively Heal During Holidays

In last week’s email, I talked about how you can use the holidays as a time to build consistency to build momentum into the new year. That message was for […]

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How to Build Momentum into 2025

It’s that time of year again: the holidays! Like most people around this time, exercising and training takes a back seat to eating good food and spending time relaxing with […]

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Are Bodyweight Exercises Enough?

Let’s be honest, as a runner, you’re probably not doing that much strength training… You’ve likely gotten into a nice routine of running a handful of times per week. You […]

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How to Make an Easy Exercise Effective

Have you ever tried modifying an exercise to avoid pain? You try an exercise and unfortunately discover that it hurts in some way. You try doing it a little differently, changing […]

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Best Thing to do After a Big Race

For those who don’t know, the Chicago Marathon was this past Sunday. It is, without a doubt, the largest annual sporting event in Chicago. For those who successfully completed it […]

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The Best Ab Exercises for Runners

A couple weekends ago I was at the Evanston Blink Fitness’s Member Appreciation Event  During the festivities, there was a Longest Plank competition I wanted to see how long I could hold […]

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His knee pain was coming from his arms…

A couple weeks ago I evaluated a patient who was having knee pain while running During the running gait analysis, it was apparent to me that what he was doing […]

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Mastering Pace Discipline

Going on group runs is one of my all time favorite things to do I spend a lot of time with the Evanston Running Club and Precision Multisport (premier triathlon group). Both groups offer […]

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The #1 Exercise for Traveling

When you think of traveling, what do you think of? New scenery? Trying new foods?Meeting new people?Taking pictures? These are all fun and enjoyable parts of traveling that everyone looks forward […]

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Don't Set "False" Goals

The Shamrock Shuffle, Lakefront 10 miler, and now the Boston Marathon are all in the past 2024 races are underway and runners are running them Some are racing to finish […]

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How do you prevent injuries?

If you’ve been following my How to Run series, you’ve gotten to the point where you’re starting to accumulate miles You’re becoming more familiar with running and you’re making your […]

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How 1 Exercise Saved Her Marathon

A couple weeks ago I sent out an email showing everyone how to test their calf strength at home So many people told me about their test results Some passed Some […]

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How your race training program can cause injury

As we start making our way through January, most of us are picking and choosing which races we’re going to sign up for Maybe some of you have already started […]

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Tips for the Taper

With the Chicago marathon fast approaching and a myriad of different races being completed throughout the fall, I’ve been getting a lot of questions about tapering. For those who don’t […]

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Maximizing Core Engagement

Abdominal strength is crucial for the strength and stability of the trunk while you run. Core strength is preached from the rooftops amongst exercisers and trainers. And the leg lift is […]

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Boost Your Running Performance

If you’re like most runners, you probably don’t do much else besides running. When it comes to the realm of weightlifting, you aren’t sure what to do or how to […]

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How to Run Faster

You run and run and run But it never seems to feel easier running faster than your normal pace. You’re always at X:XX min/mile and that’s just where you always […]

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Can you tell the difference?

Can you tell which stride looks better? The screenshots above were taken at a point during the stride called Initial Contact Initial Contact is the first instance your foot contacts the ground […]

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Jump Rope to Stop Heel Striking

You may think jumping rope is only reserved for children or boxing movie montages But jumping rope is actually a great way to practice transitioning AWAY from being a HEEL […]

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How to Gradually Increase Running Mileage

The 10% Rule As we’re all working on our new years goals, the most important thing is to be consistent Nothing breaks a streak or derails efforts like pain and […]

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Heel Strike vs. Rearfoot Strike. What's the difference?

#1 on my top 5 list of How to Run and Not Get Hurt is Don’t Heel Strike You’ve heard me say it a million times and you’ve probably heard other people […]

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