Fit to Run

We often turn to running as a stress reliever, and as a way to squeeze a quick and efficient workout into a busy day. I get it, sometimes all it feels like there’s time for is twenty minutes of jogging out the front door. In order for running to be successful, enjoyable, and to see injury-free improvement us runners need to incorporate running-specific strength training into our week. If you want to increase your mileage to prepare for a half-marathon or to push yourself, you need to focus on strength. Not doing so can lead to aches, pains, and chronic injuries that can limit your performance or lead to having to take time off. As a Physical Therapist I see running-related injuries a lot and I’m often helping runners decrease their pain and get back out there. That said, my expertise as a Physical Therapist can help you before you end up with an injury that needs to be rehabbed. That’s why I created a workout that focuses on strengthening and specific programming for runners with both outdoor and at-home workouts.

The Workout

Where: National Gallery of Art Stairs (facing the Mall across from Air and Space Museum) *subject to change due to construction or weather

Winter Sunday morning classes will be held at Flex DC - 219 M St NW
Winter Wednesday night classes will be held at Banneker Track - 2500 Georgia Ave NW

When: Schedule drops weekly Monday nights at 6pm. *all workouts are dependent on weather, so if the weather forecast is not the best, keep checking your email for updates.

Length: All workouts are at least 60 minutes long unless otherwise specified for special workouts or intensities. Expect a 5-8 min warmup, 40-45 minutes of exercise.

+Strength Training: This is a full body workout focused on the main muscles involved in trunk and hip stability that is not only needed for successful running, but functional fitness as well. We target glutes, legs, core, and shoulders all while focused on form and technique. We’re not here to complete reps for time, we are here to build functional strength and work on form. 

+Cardio/Endurance Training: A workout focused on getting your heart rate up, and keeping it up all while maintaining your breathing. This is where we build your cardio endurance for those long runs, those rolling hills, those end of the marathon miles where life gets uncomfortable. Be ready to sweat for these workouts. 

+Abs/Core Stability Training: Core stability focused exercises will be completed at the end of each workout. They will involve a variety of stability exercises completed in various positions. If you need modifications for exercises, please do not hesitate to let us know. 

+Agility Training/Return to Sport Training: Plyometric and explosive moves focused on gaining power and speed. This workout will help you gain body control with athletic moves and increase your stability and footwork. Basically recess, but for adults.

+Running Form Training: a class focused on the nuisances of running form techniques where we will break down each phase of running gait patterns. We will complete strengthening and repetitions with the major players of running technique including hip drive, hip extension, pelvic stability and balance. Class size is limited to 10.

+Runner Specific Training: Workouts focused on form corrections, technique, and strengthening specific to the needs of the runner. These are individual or small group workouts based on your needs. These workouts are scheduled independently with me through emails.

+Mother of All Core Training: A class focused on regaining strength and coordination of your core muscles for those whom are postpartum, peripartum or currently pregnant, as well as those whom may have been diagnosed with diastasis recti or other accompanying abdominal issues. During this class we focus on retraining the brain to body connection with the diaphragm and abdominals muscles. We also complete safe strengthening exercises for your glutes and full body.

Price: Group workouts are $20 (Runner Specific workouts and solo workouts can be booked separately at $65).