A Friendly Guide to the Running Feet

Every runner has her proverbial Achilles heel, and for me, that chronic problem body part is my feet.  During my time running as an adult, I’ve been graced with many of the common runner’s foot ailments: plantar fasciitis, tibialis posterior tendonitis, peroneal tendonitis, bruised metatarsal heads, blisters…the list goes on.  In my quest for healthy feet, I’ve discovered a lot of good resources and picked up some wisdom in the more » Read more

How to Keep Spirits High When VO2 Max Tanks: An Injured Runner’s Guide

“We all have had injuries and disappointments.  It is a part of running.  It can bring us down and at times be overwhelming when we see how far we have to go.  But I encourage you all to take your time, stay inspired and focused.  Instead of stressing about how far behind we are, we need to focus on the progress we are making and continue to make.” - Kara more » Read more

Move Well to Run Well

As competitive runners, either in spirit or in practice, we can be counted on to rattle off our latest PR, our optimal target heart-rate, how many calories per hour we need during a race…name your statistic.  But if I asked you if you have adequate shoulder mobility or rotary stability, would you know?  My guess is you wouldn’t; you might not even know what they are, and these are two more » Read more

Want a Strong Core? Think Beyond the Plank!

Can you hold a plank for more than a minute? Do you diligently hit the mat for your daily dose of core work before or after every run? If you answered yes to either of these questions, you might want to consider trading in some of your planking time for some good old strength and power work. Open any running magazine and you’re sure to find at least one article extolling the more » Read more

The Green Minute aka Saucony Stride Lab

In an upscale community in the heart of Denver, Colorado lies a runner’s paradise. It’s called Boulder Running Company Cherry Creek, and it’s the home of a state-of-the-art running assessment that previously has only available to elite runners, or non-elites who could lay down a lot of cash.  A modest, narrow green band in the floor is actually a $150,000 treadmill. There are only 11 others in the United States, more » Read more

A Friendly Guide to the Running IT Band

Despite best-laid plans, a vetted training schedule, excitement for getting in those double-digit long runs, and foam rolling sessions each week, I still got surprised last weekend by a sharp, stabbing pain on the outside of my knee. The diagnosis: Iliotibial Band Syndrome (ITBS).  The result: hobbling around so frustrated that I was on the verge of what my mother would call a “hissy fit.” I wouldn’t wish this on more » Read more

Know More than Squat about Squats

Today I am writing to extol the virtues of the deep squat, and to convince all you Salty Readers to try it and maybe even spend some time in it every day. Squatting isn’t easy for a lot of us in this country. We don’t do it much once we leave our childhood years, and when we try as adults we either barely get down, or fall over while we’re more » Read more

The Niggle Conundrum: Can I Run Through It?

A few weeks ago, Salty, Allspice and I had a conversation about whether or not Allspice should continue running through a niggle she had developed.  This led us to ponder the classic runner’s dilemma – it hurts, but can I run through it?  Because most of us who love to run would give up any material good we own rather than miss a few days of training, many times we more » Read more

Salty Confidential Revisited: Another Contribution to the Period Posts

Last year, Clove wrote a couple of informative posts (see here and here) about the nuts and bolts of the menstrual cycle and how it can affect your running.  Today I’m adding to this conversation by asking the question: can your menstrual cycle cause or worsen injuries? A few days ago, cooling down after an innocuous 4-mile run, I felt the niggly nagging of my left posterior tibial tendon (my more » Read more

5 Ways to Speed Sprained Ankle Recovery

POP! OWWW! As your body hits the ground after you fall off of a rock while cross training, and you know damn well your ankle is badly sprained, you can’t help but being pissed. At least I couldn’t. Hi, my name is Molasses, and I have a problem. No, it’s not alcohol. I can drink just fine, thankyouverymuch. It’s the sprained ankle that sidelined me just after I decided to more » Read more