No runner wants to be put in a walking boot or be told they need crutches. Yet, there are a few running injuries severe enough to warrant these precautions, and stress fractures, or what healthcare providers call bone stress injuries (BSIs) are one of them. Receiving a BSI diagnosis can feel devastating, especially if it happens during the beginning or middle of a season, when training for a big race, or after returning to running post-hiatus. Bone stress injuries occur when

Hip pain can sneak up on runners after miles of pounding the pavement, especially when they’re pushing mileage or intensity. Sometimes, it starts as a dull ache and becomes a sharp pain with hip flexion, uphill running, or sprinting. If this sounds familiar, hip impingement might be to blame. Also known as femoroacetabular impingement (FAI), hip impingement happens when there’s abnormal contact between the bones of the hip joint during movement. If left unchecked, hip impinge

Rotational stability might not be the first thing that comes to mind when thinking about running performance, but it’s one of the most important—and most overlooked—elements of staying fast, efficient, and injury-free. Simply put, rotational stability is your core’s ability to control and resist twisting forces while you’re running. Without it, energy leaks happen, mechanics break down, and your risk of injury shoots up. When you run, your upper and lower body naturally rotat

With the Boston Marathon just around the corner on April 21, it’s time to talk about the hills — and more importantly, the downhills. Everyone knows Boston has “Heartbreak Hill,” but what really wrecks runners on race day? It’s the long, pounding descents that show up early and often. If you’re not specifically trained for the eccentric load of downhill running, your quads will be screaming by mile 16 — and your form might fall apart by the Newton hills. Here’s what makes dow

Plantar fasciitis is one of the most frustrating injuries a runner can face. That sharp heel pain when you first get out of bed or during your run can stop your training in its tracks. The common advice? Wear good shoes and rest. But here’s the thing: while supportive footwear helps, what you really need are strong feet, solid balance, and a stable core. Strengthening the muscles that control your foot, ankle, and lower leg is key to preventing and recovering from plantar fas

When we think about running form, we often focus on cadence, foot strike, or how our arms move, and these are all important. But there’s another key piece that plays a major role in performance, efficiency, and injury risk: the push-off phase. The push-off is when your back foot generates force to propel you into your next stride. You might not think about it much, but this moment plays a critical role in how well you run. What Is the Push-Off Phase? The push-off marks the en

Thirty-five might still feel young, but in the world of running, it marks an important milestone—you’ve officially become a masters runner! While it sounds like a fancy title, it simply reflects that your body is beginning to change in ways that affect how you train, recover, and stay injury-free. But don’t worry—this isn’t about slowing down. With smarter strategies, you can stay fast, fit, and injury-free for decades. Whether you’re male or female, understanding the nuances

The Fast Bananas RUNsource 2024 photo by Alan Lam If you're looking to get stronger, faster, and more efficient — without stacking on a ton of extra miles — hills are your shortcut. They’re simple, effective, and backed by science. Whether you’re prepping for a trail race, marathon training, or just want to run with more confidence and power, adding hill workouts to your week is one of the smartest things you can do. Why Hills Work: The Research Uphill running fundamentally c

When we think about running form, we often focus on cadence, foot strike, or how our arms move, and these are all important. But there’s another key piece that plays a major role in performance, efficiency, and injury risk: the push-off phase. The push-off is when your back foot generates force to propel you into your next stride. You might not think about it much, but this moment plays a critical role in how well you run. What Is the Push-Off Phase? The push-off marks the en

Persistent discomfort along the outside of the ankle can be a real problem for runners, especially those who log high mileage on uneven terrain. This pain might be peroneal tendinopathy, an overuse injury involving the peroneal tendons, which are crucial for stabilizing the foot during running. Without proper management, peroneal tendinopathy can cause compensations in gait, increase the risk of other injuries, and keep you off the road longer than you’d like. What Are the Pe

Ankle sprains are injuries runners commonly struggle with, and most runners don’t stop running, even when they should. I get it—you don’t want to lose your progress, miss you morning run with your friends or miss a training day. But ignoring an ankle sprain can lead to bigger problems down the road. When you sprain your ankle, the ligaments get overstretched or torn, and some research says that your glutes may even "shut down", making it harder to stabilize your lower body. T

Let’s get one thing straight: warming up is not optional. But it’s also not just jogging slowly for five minutes or swinging your legs around a few times. A proper warm-up primes your body for performance, helps prevent injury, and sets the tone for the entire run. And yet, most runners either skip it, rush through it, or do the wrong kind of prep altogether. Here’s what the research — and years of working with runners at every level — says about getting it right. What a Good

Heart Health is just important for runners! Photo credit: Sarah Jane Foreman February is Heart Month, a time dedicated to raising awareness about cardiovascular health. As this month comes to a close I wanted to share my story to highlight that no matter how healthy we are we are not invincible. As runners, we pride ourselves on being strong, disciplined, and resilient. We push through discomfort, chase PRs. But the truth is, being fit does not make us immune to heart diseas