Nick Gornick DPT | Rebuilt PT | Mobile PT and Running Coach
@rebuiltpt.bsky.social
🔥Simple tips and tricks for injured runners
🏋️♀️Manage pain to improve your training
🚗Mobile Running PT in the Chicago Suburbs
💻Book your free consult today 👇
https://linktr.ee/rebuiltpt
🏋️♀️Manage pain to improve your training
🚗Mobile Running PT in the Chicago Suburbs
💻Book your free consult today 👇
https://linktr.ee/rebuiltpt
Pinned
It’s very rarely ONE thing that leads to running injury.
It’s usually a combination of an increase in training stress (volume, intensity, frequency, terrain etc)
AND a decrease in recovery/capacity (less sleep, more work/life stress, fewer calories, travel, inconsistent training etc)
1/
It’s usually a combination of an increase in training stress (volume, intensity, frequency, terrain etc)
AND a decrease in recovery/capacity (less sleep, more work/life stress, fewer calories, travel, inconsistent training etc)
1/
March 28, 2025 at 12:48 PM
It’s very rarely ONE thing that leads to running injury.
It’s usually a combination of an increase in training stress (volume, intensity, frequency, terrain etc)
AND a decrease in recovery/capacity (less sleep, more work/life stress, fewer calories, travel, inconsistent training etc)
1/
It’s usually a combination of an increase in training stress (volume, intensity, frequency, terrain etc)
AND a decrease in recovery/capacity (less sleep, more work/life stress, fewer calories, travel, inconsistent training etc)
1/
If you’re a runner who gravitates toward the 1500, 5k, 10k, or half marathon, please don’t feel the need to switch to the marathon because of external pressures.
The marathon gets all the love, but there are many great distances to race.
1/
The marathon gets all the love, but there are many great distances to race.
1/
March 24, 2025 at 2:03 PM
If you’re a runner who gravitates toward the 1500, 5k, 10k, or half marathon, please don’t feel the need to switch to the marathon because of external pressures.
The marathon gets all the love, but there are many great distances to race.
1/
The marathon gets all the love, but there are many great distances to race.
1/
Another Shamrock Shuffle 8k in the books 🍀
Very happy with this one, haven’t run this fast for 8k since I was a college runner 10 years ago 😳
I’ve been doing a lot of sub-threshold work this winter, and it seems to be paying off.
Always a fun event, congrats to everyone else who ran today 👍
Very happy with this one, haven’t run this fast for 8k since I was a college runner 10 years ago 😳
I’ve been doing a lot of sub-threshold work this winter, and it seems to be paying off.
Always a fun event, congrats to everyone else who ran today 👍
March 23, 2025 at 4:27 PM
Another Shamrock Shuffle 8k in the books 🍀
Very happy with this one, haven’t run this fast for 8k since I was a college runner 10 years ago 😳
I’ve been doing a lot of sub-threshold work this winter, and it seems to be paying off.
Always a fun event, congrats to everyone else who ran today 👍
Very happy with this one, haven’t run this fast for 8k since I was a college runner 10 years ago 😳
I’ve been doing a lot of sub-threshold work this winter, and it seems to be paying off.
Always a fun event, congrats to everyone else who ran today 👍
Initial onset of a running injury is a tough realization.
But it’s important to realize that you can’t go back in time. You need to accept the situation and address it quickly.
Ignoring it can turn a minor issue into a larger problem that derails an entire season.
1/
But it’s important to realize that you can’t go back in time. You need to accept the situation and address it quickly.
Ignoring it can turn a minor issue into a larger problem that derails an entire season.
1/
March 19, 2025 at 2:12 PM
Initial onset of a running injury is a tough realization.
But it’s important to realize that you can’t go back in time. You need to accept the situation and address it quickly.
Ignoring it can turn a minor issue into a larger problem that derails an entire season.
1/
But it’s important to realize that you can’t go back in time. You need to accept the situation and address it quickly.
Ignoring it can turn a minor issue into a larger problem that derails an entire season.
1/
Runner math:
“I’m 24 mins from home. I want to run 70 mins. That means I have 46 mins left. 46/2=23. 23+24 is 47, so that’s when I turn around”
And unfortunately, you’ll almost always mess it up and run way longer/shorter than you planned.
“I’m 24 mins from home. I want to run 70 mins. That means I have 46 mins left. 46/2=23. 23+24 is 47, so that’s when I turn around”
And unfortunately, you’ll almost always mess it up and run way longer/shorter than you planned.
March 18, 2025 at 1:02 PM
Runner math:
“I’m 24 mins from home. I want to run 70 mins. That means I have 46 mins left. 46/2=23. 23+24 is 47, so that’s when I turn around”
And unfortunately, you’ll almost always mess it up and run way longer/shorter than you planned.
“I’m 24 mins from home. I want to run 70 mins. That means I have 46 mins left. 46/2=23. 23+24 is 47, so that’s when I turn around”
And unfortunately, you’ll almost always mess it up and run way longer/shorter than you planned.
If you’re running a fall marathon, your base mileage should be building!
At this point, you should be able to run consistently for a few days a week.
By spring, I like to have my clients running at least an hour for 1-2 key weekday runs, and the long run progressing anywhere from 8-12 miles.
1/
At this point, you should be able to run consistently for a few days a week.
By spring, I like to have my clients running at least an hour for 1-2 key weekday runs, and the long run progressing anywhere from 8-12 miles.
1/
March 18, 2025 at 12:58 PM
If you’re running a fall marathon, your base mileage should be building!
At this point, you should be able to run consistently for a few days a week.
By spring, I like to have my clients running at least an hour for 1-2 key weekday runs, and the long run progressing anywhere from 8-12 miles.
1/
At this point, you should be able to run consistently for a few days a week.
By spring, I like to have my clients running at least an hour for 1-2 key weekday runs, and the long run progressing anywhere from 8-12 miles.
1/
Most running injuries don’t need complete rest from running.
A relative decrease in intensity and volume during rehab is usually the best approach so we can avoid the injury.
This includes slower and easier runs at a pace that doesn’t increase pain from baseline.
1/
A relative decrease in intensity and volume during rehab is usually the best approach so we can avoid the injury.
This includes slower and easier runs at a pace that doesn’t increase pain from baseline.
1/
March 18, 2025 at 12:23 PM
Most running injuries don’t need complete rest from running.
A relative decrease in intensity and volume during rehab is usually the best approach so we can avoid the injury.
This includes slower and easier runs at a pace that doesn’t increase pain from baseline.
1/
A relative decrease in intensity and volume during rehab is usually the best approach so we can avoid the injury.
This includes slower and easier runs at a pace that doesn’t increase pain from baseline.
1/
When running injury risk factors are studied, training volume/intensity consistently outweigh everything else.
We can’t strength train, foam roll, or stretch our way out of injury risk IF training load exceeds what we can sustain.
Optimize training load first, then focus on everything else.
We can’t strength train, foam roll, or stretch our way out of injury risk IF training load exceeds what we can sustain.
Optimize training load first, then focus on everything else.
March 17, 2025 at 4:24 PM
When running injury risk factors are studied, training volume/intensity consistently outweigh everything else.
We can’t strength train, foam roll, or stretch our way out of injury risk IF training load exceeds what we can sustain.
Optimize training load first, then focus on everything else.
We can’t strength train, foam roll, or stretch our way out of injury risk IF training load exceeds what we can sustain.
Optimize training load first, then focus on everything else.
Replaced my old Saucony Endorphin elites w/ the Endorphin Elite 2.
These shoes are unlike any shoe I’ve ever worn.
They feel GREAT at faster speeds, but they feel unstable/wobbly below at easy pace or around corners. 1/
These shoes are unlike any shoe I’ve ever worn.
They feel GREAT at faster speeds, but they feel unstable/wobbly below at easy pace or around corners. 1/
March 12, 2025 at 2:32 PM
Replaced my old Saucony Endorphin elites w/ the Endorphin Elite 2.
These shoes are unlike any shoe I’ve ever worn.
They feel GREAT at faster speeds, but they feel unstable/wobbly below at easy pace or around corners. 1/
These shoes are unlike any shoe I’ve ever worn.
They feel GREAT at faster speeds, but they feel unstable/wobbly below at easy pace or around corners. 1/
Another one of my favorite workouts for a half marathon cycle: 5x2km repeats.
Pace today was ~threshold (LT2) with 2 min standing/walking rest.
This workout helps improve endurance and build volume around LT2 pace, which drives significant aerobic and musculoskeletal adaptations. 1/
Pace today was ~threshold (LT2) with 2 min standing/walking rest.
This workout helps improve endurance and build volume around LT2 pace, which drives significant aerobic and musculoskeletal adaptations. 1/
March 12, 2025 at 2:13 PM
Another one of my favorite workouts for a half marathon cycle: 5x2km repeats.
Pace today was ~threshold (LT2) with 2 min standing/walking rest.
This workout helps improve endurance and build volume around LT2 pace, which drives significant aerobic and musculoskeletal adaptations. 1/
Pace today was ~threshold (LT2) with 2 min standing/walking rest.
This workout helps improve endurance and build volume around LT2 pace, which drives significant aerobic and musculoskeletal adaptations. 1/
When rehabbing a running injury, function and workload often improves before pain.
For example:
Week 1: Runs are 5km, and pain is 2-3/10 after running.
Week 4: Runs are 10km, and pain is 2-3/10 after running.
Significant progress has been made, but it can be hard to “feel” sometimes.
For example:
Week 1: Runs are 5km, and pain is 2-3/10 after running.
Week 4: Runs are 10km, and pain is 2-3/10 after running.
Significant progress has been made, but it can be hard to “feel” sometimes.
March 11, 2025 at 1:12 PM
When rehabbing a running injury, function and workload often improves before pain.
For example:
Week 1: Runs are 5km, and pain is 2-3/10 after running.
Week 4: Runs are 10km, and pain is 2-3/10 after running.
Significant progress has been made, but it can be hard to “feel” sometimes.
For example:
Week 1: Runs are 5km, and pain is 2-3/10 after running.
Week 4: Runs are 10km, and pain is 2-3/10 after running.
Significant progress has been made, but it can be hard to “feel” sometimes.
Training specificity is important to prepare for the demands of competition.
If your race is hilly, train some hills.
If your race is on rugged terrain, do some rugged trail runs.
If your race shoe has 8mm drop, include an 8mm drop shoe in training. 1/
If your race is hilly, train some hills.
If your race is on rugged terrain, do some rugged trail runs.
If your race shoe has 8mm drop, include an 8mm drop shoe in training. 1/
March 10, 2025 at 2:15 PM
Training specificity is important to prepare for the demands of competition.
If your race is hilly, train some hills.
If your race is on rugged terrain, do some rugged trail runs.
If your race shoe has 8mm drop, include an 8mm drop shoe in training. 1/
If your race is hilly, train some hills.
If your race is on rugged terrain, do some rugged trail runs.
If your race shoe has 8mm drop, include an 8mm drop shoe in training. 1/
I’ve been running with a Stryd pod for about 6 weeks now, and it’s a great piece of technology.
But I think it’s important to calibrate it for each pair of shoes.
I have a measured 1000m loop I use for calibration. With the stock settings, I got the following readings from Stryd👇
But I think it’s important to calibrate it for each pair of shoes.
I have a measured 1000m loop I use for calibration. With the stock settings, I got the following readings from Stryd👇
March 9, 2025 at 7:15 PM
I’ve been running with a Stryd pod for about 6 weeks now, and it’s a great piece of technology.
But I think it’s important to calibrate it for each pair of shoes.
I have a measured 1000m loop I use for calibration. With the stock settings, I got the following readings from Stryd👇
But I think it’s important to calibrate it for each pair of shoes.
I have a measured 1000m loop I use for calibration. With the stock settings, I got the following readings from Stryd👇
The start of daylight savings time is tough for morning runners.
Back to the darkness for a while 🌙
Back to the darkness for a while 🌙
March 9, 2025 at 12:15 PM
The start of daylight savings time is tough for morning runners.
Back to the darkness for a while 🌙
Back to the darkness for a while 🌙
I think that a sneaky challenging part of the marathon is 10k to halfway.
It’s not exhausing yet, but mentally it’s a grind when you’ve been running for 6-8 miles, and you know you still have 18-20 to go.
18-26 miles still hurts the most, and is mentally grueling if you’re hitting the wall.
It’s not exhausing yet, but mentally it’s a grind when you’ve been running for 6-8 miles, and you know you still have 18-20 to go.
18-26 miles still hurts the most, and is mentally grueling if you’re hitting the wall.
March 8, 2025 at 4:45 PM
I think that a sneaky challenging part of the marathon is 10k to halfway.
It’s not exhausing yet, but mentally it’s a grind when you’ve been running for 6-8 miles, and you know you still have 18-20 to go.
18-26 miles still hurts the most, and is mentally grueling if you’re hitting the wall.
It’s not exhausing yet, but mentally it’s a grind when you’ve been running for 6-8 miles, and you know you still have 18-20 to go.
18-26 miles still hurts the most, and is mentally grueling if you’re hitting the wall.
If you got in to the New York Marathon, congrats!
If you haven’t been running, it’s time to start increasing that mileage!
The marathon is a big event that demands consistency for many months. 👇
If you haven’t been running, it’s time to start increasing that mileage!
The marathon is a big event that demands consistency for many months. 👇
March 6, 2025 at 1:14 PM
If you got in to the New York Marathon, congrats!
If you haven’t been running, it’s time to start increasing that mileage!
The marathon is a big event that demands consistency for many months. 👇
If you haven’t been running, it’s time to start increasing that mileage!
The marathon is a big event that demands consistency for many months. 👇
One of the hardest parts of consistent running is just getting out the door.
March 4, 2025 at 2:36 PM
One of the hardest parts of consistent running is just getting out the door.
There are 2 different types of shin splints: Medial and lateral.
Both are common runners, but the causes differ and so does treatment 👇🧵
Both are common runners, but the causes differ and so does treatment 👇🧵
March 4, 2025 at 2:35 PM
There are 2 different types of shin splints: Medial and lateral.
Both are common runners, but the causes differ and so does treatment 👇🧵
Both are common runners, but the causes differ and so does treatment 👇🧵
Forefoot striking is not “better” than heel striking, it’s just different.
Here’s an interesting paper in line with previous work about footstrike and injuries 👇
In this cohort, forefoot strikers had a higher rate of achilles and medial shin injuries. 1/
pubmed.ncbi.nlm.nih.gov/40012007/
Here’s an interesting paper in line with previous work about footstrike and injuries 👇
In this cohort, forefoot strikers had a higher rate of achilles and medial shin injuries. 1/
pubmed.ncbi.nlm.nih.gov/40012007/
Epidemiology of adolescent runners: non-rearfoot strike is associated with the Achilles tendon and lower leg injury - PubMed
Adolescent runners with NRFS exhibit a higher risk of Achilles tendinopathy and medial tibial stress syndrome, highlighting the need for RRI prevention strategies tailored for each foot strike pattern...
pubmed.ncbi.nlm.nih.gov
March 2, 2025 at 9:00 PM
Forefoot striking is not “better” than heel striking, it’s just different.
Here’s an interesting paper in line with previous work about footstrike and injuries 👇
In this cohort, forefoot strikers had a higher rate of achilles and medial shin injuries. 1/
pubmed.ncbi.nlm.nih.gov/40012007/
Here’s an interesting paper in line with previous work about footstrike and injuries 👇
In this cohort, forefoot strikers had a higher rate of achilles and medial shin injuries. 1/
pubmed.ncbi.nlm.nih.gov/40012007/
One issue you might find w/ running “fitness” algorithms, is they struggle to measure fitness after it’s been realized.
For example, 2 identical workouts a few months apart:
Workout 1:
10.2 miles, Avg HR 156bpm, Avg pace 7:09/mile
Workout 2:
10.5 miles, Avg HR 140bpm, Avg pace 6:51/ mile.
1/
For example, 2 identical workouts a few months apart:
Workout 1:
10.2 miles, Avg HR 156bpm, Avg pace 7:09/mile
Workout 2:
10.5 miles, Avg HR 140bpm, Avg pace 6:51/ mile.
1/
February 28, 2025 at 2:55 PM
One issue you might find w/ running “fitness” algorithms, is they struggle to measure fitness after it’s been realized.
For example, 2 identical workouts a few months apart:
Workout 1:
10.2 miles, Avg HR 156bpm, Avg pace 7:09/mile
Workout 2:
10.5 miles, Avg HR 140bpm, Avg pace 6:51/ mile.
1/
For example, 2 identical workouts a few months apart:
Workout 1:
10.2 miles, Avg HR 156bpm, Avg pace 7:09/mile
Workout 2:
10.5 miles, Avg HR 140bpm, Avg pace 6:51/ mile.
1/
The riskiest part of returning from a running injury is right when it starts to feel “normal” again.
After taking a break from higher intensity running, we’re generally eager to hop right back in to our interval workouts.
After taking a break from higher intensity running, we’re generally eager to hop right back in to our interval workouts.
February 26, 2025 at 2:57 PM
The riskiest part of returning from a running injury is right when it starts to feel “normal” again.
After taking a break from higher intensity running, we’re generally eager to hop right back in to our interval workouts.
After taking a break from higher intensity running, we’re generally eager to hop right back in to our interval workouts.
Raced a 4 miler today and my HR got up to 191…I’ve still got it (sometimes) 💪🏃
The “Norwegian singles approach” has been working well for me so far this year. PR’d in this particular race, and training is feeling good.
Here’s a sample week that I’ve adapted for my schedule 👇
The “Norwegian singles approach” has been working well for me so far this year. PR’d in this particular race, and training is feeling good.
Here’s a sample week that I’ve adapted for my schedule 👇
February 24, 2025 at 12:20 AM
Raced a 4 miler today and my HR got up to 191…I’ve still got it (sometimes) 💪🏃
The “Norwegian singles approach” has been working well for me so far this year. PR’d in this particular race, and training is feeling good.
Here’s a sample week that I’ve adapted for my schedule 👇
The “Norwegian singles approach” has been working well for me so far this year. PR’d in this particular race, and training is feeling good.
Here’s a sample week that I’ve adapted for my schedule 👇
When returning to interval running after an injury, we don’t just jump right in. Typically we’d try Z3 or threshold segments first.
Here’s an example progression after getting back to easy running 👇
1/
Here’s an example progression after getting back to easy running 👇
1/
February 22, 2025 at 1:48 AM
When returning to interval running after an injury, we don’t just jump right in. Typically we’d try Z3 or threshold segments first.
Here’s an example progression after getting back to easy running 👇
1/
Here’s an example progression after getting back to easy running 👇
1/
Finding running pace “zones” is an ongoing process.
Initially, a zone that feels easy may result in a heart rate higher than we’d typically recommend.
This is okay, and it HR will come down in this “zone” with consistent running.
1/
Initially, a zone that feels easy may result in a heart rate higher than we’d typically recommend.
This is okay, and it HR will come down in this “zone” with consistent running.
1/
February 20, 2025 at 2:22 PM
Finding running pace “zones” is an ongoing process.
Initially, a zone that feels easy may result in a heart rate higher than we’d typically recommend.
This is okay, and it HR will come down in this “zone” with consistent running.
1/
Initially, a zone that feels easy may result in a heart rate higher than we’d typically recommend.
This is okay, and it HR will come down in this “zone” with consistent running.
1/
Days like today will put your love for winter training to the test. Wind chills down to -14F/-25C 🥶
But I’ll stand by it, I’ll take this over peak summer heat. Just need the right gear, and winter running is no problem.
But I’ll stand by it, I’ll take this over peak summer heat. Just need the right gear, and winter running is no problem.
February 17, 2025 at 2:34 PM
Days like today will put your love for winter training to the test. Wind chills down to -14F/-25C 🥶
But I’ll stand by it, I’ll take this over peak summer heat. Just need the right gear, and winter running is no problem.
But I’ll stand by it, I’ll take this over peak summer heat. Just need the right gear, and winter running is no problem.