RACE DAY IS HOW MANY WEEKS OUT?

Race season is coming! If you haven’t been running as much over the last few months, here are some things you can do to start this spring off strong:

1. Put Your Training Plan in Writing // If it’s not scheduled, it’s optional. Build your weekly mileage, long runs, and speed work into a spreadsheet so you can see the progression.

2. Strength Train // Runners should be strength training at least 20 minutes, 3x/week. This is a non-negotiable.

Prioritize:

• Single-leg strength

• Quads + glutes

• Calves

• Core
  

This is how you build durability, not just endurance.

3. Recovery // Common runner injuries I see:

• Achilles tendinopathy

• Patellar tendinopathy

• ITB syndrome

• Nerve entrapments

• Postural overload patterns
  

At Monmouth Xpress Orthopedics, recovery options include:

• Targeted exercise programming

• Cupping

• Red light therapy

• Soft tissue work

• Joint manipulation

• Nerve mobilization

If something feels “off,” don’t wait until it sidelines you, inquire here. 

4. Fuel Intentionally // Under-fueling is one of the biggest performance mistakes I see. Carbohydrates + electrolytes are not optional when mileage increases.

5. Find Community // Accountability increases adherence. Join a running club. Find a partner. Show up. 

Happy training! 

Dr. Erica Haberman, PT, DPT Monmouth Xpress Orthopedics