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
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 👍
We often alternate each week with a longer or shorter long run.
A sample progression might look like this 👇
A sample progression might look like this 👇
March 18, 2025 at 1:04 PM
We often alternate each week with a longer or shorter long run.
A sample progression might look like this 👇
A sample progression might look like this 👇
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/
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/
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 👇🧵
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.
After sliding around on the snow the last few runs, I decided to try something out.
I made a manual snowplow I can drag around the neighborhood. With some modification I think I could drag it behind a bike and cover a longer route.
Took about $10 in materials to make, would recommend 👇
I made a manual snowplow I can drag around the neighborhood. With some modification I think I could drag it behind a bike and cover a longer route.
Took about $10 in materials to make, would recommend 👇
February 15, 2025 at 4:26 AM
After sliding around on the snow the last few runs, I decided to try something out.
I made a manual snowplow I can drag around the neighborhood. With some modification I think I could drag it behind a bike and cover a longer route.
Took about $10 in materials to make, would recommend 👇
I made a manual snowplow I can drag around the neighborhood. With some modification I think I could drag it behind a bike and cover a longer route.
Took about $10 in materials to make, would recommend 👇
One of my favorite running workouts: Unlimited Threshold Repeats:
It starts with 2k repeats at ~LT2 w/ 1 min rest until the efforts feel more strenuous or HR goes above usual LT2 HR.
Then, we shift to 1k repeats. When those become strenuous, you can drop to 400-800m.
1/
It starts with 2k repeats at ~LT2 w/ 1 min rest until the efforts feel more strenuous or HR goes above usual LT2 HR.
Then, we shift to 1k repeats. When those become strenuous, you can drop to 400-800m.
1/
February 12, 2025 at 4:08 PM
One of my favorite running workouts: Unlimited Threshold Repeats:
It starts with 2k repeats at ~LT2 w/ 1 min rest until the efforts feel more strenuous or HR goes above usual LT2 HR.
Then, we shift to 1k repeats. When those become strenuous, you can drop to 400-800m.
1/
It starts with 2k repeats at ~LT2 w/ 1 min rest until the efforts feel more strenuous or HR goes above usual LT2 HR.
Then, we shift to 1k repeats. When those become strenuous, you can drop to 400-800m.
1/
Picked up a pair of Adidas Adizero Evo SL last night to see what the hype was about.
My initial impressions:
This is a very versatile shoe. The foam is bouncy/responsive like you’d see on a plated shoe, but there is no carbon plate. 1/
My initial impressions:
This is a very versatile shoe. The foam is bouncy/responsive like you’d see on a plated shoe, but there is no carbon plate. 1/
February 7, 2025 at 2:50 PM
Picked up a pair of Adidas Adizero Evo SL last night to see what the hype was about.
My initial impressions:
This is a very versatile shoe. The foam is bouncy/responsive like you’d see on a plated shoe, but there is no carbon plate. 1/
My initial impressions:
This is a very versatile shoe. The foam is bouncy/responsive like you’d see on a plated shoe, but there is no carbon plate. 1/
Perhaps the worst type of running weather 👇
It’s definitely my least favorite😔
It’s definitely my least favorite😔
January 31, 2025 at 3:20 PM
Perhaps the worst type of running weather 👇
It’s definitely my least favorite😔
It’s definitely my least favorite😔
Here’s an example with a better warm up.
3 mile warm up for this workout vs 1 mile above.
1st rep still a slightly slow here but much better distribution throughout the workout.
3 mile warm up for this workout vs 1 mile above.
1st rep still a slightly slow here but much better distribution throughout the workout.
January 25, 2025 at 1:05 AM
Here’s an example with a better warm up.
3 mile warm up for this workout vs 1 mile above.
1st rep still a slightly slow here but much better distribution throughout the workout.
3 mile warm up for this workout vs 1 mile above.
1st rep still a slightly slow here but much better distribution throughout the workout.
Here’s an example of a workout I did where I didn’t get much of a warm up.
The first 1k interval felt faster than the next few, but it was much slower because I wasn’t adequately warmed up.
The first 1k interval felt faster than the next few, but it was much slower because I wasn’t adequately warmed up.
January 25, 2025 at 1:05 AM
Here’s an example of a workout I did where I didn’t get much of a warm up.
The first 1k interval felt faster than the next few, but it was much slower because I wasn’t adequately warmed up.
The first 1k interval felt faster than the next few, but it was much slower because I wasn’t adequately warmed up.
My winter of experimenting with sub-threshold continues.
I’ve been completing 3 workouts per week with threshold or sub-threshold intervals vs. 1-2 workouts of higher intensity.
I’ve been completing 3 workouts per week with threshold or sub-threshold intervals vs. 1-2 workouts of higher intensity.
January 17, 2025 at 2:49 PM
My winter of experimenting with sub-threshold continues.
I’ve been completing 3 workouts per week with threshold or sub-threshold intervals vs. 1-2 workouts of higher intensity.
I’ve been completing 3 workouts per week with threshold or sub-threshold intervals vs. 1-2 workouts of higher intensity.
Increasing training volume doesn’t necessarily mean increasing peak mileage.
It often means increasing the volume of your shortest weeks, or “raising your floor”.
Filling in these gaps increases overall volume over a season vs. only increasing peak mileage
It often means increasing the volume of your shortest weeks, or “raising your floor”.
Filling in these gaps increases overall volume over a season vs. only increasing peak mileage
January 15, 2025 at 1:01 PM
Increasing training volume doesn’t necessarily mean increasing peak mileage.
It often means increasing the volume of your shortest weeks, or “raising your floor”.
Filling in these gaps increases overall volume over a season vs. only increasing peak mileage
It often means increasing the volume of your shortest weeks, or “raising your floor”.
Filling in these gaps increases overall volume over a season vs. only increasing peak mileage
An example of how I might lace a shoe for a client with pain along the extensor tendons from “lace bite”
The painful area (in green) is no longer feeling any pressure from the laces due to the new pattern.
This usually isn’t necessary forever. Just long enough for the pain to calm down.
The painful area (in green) is no longer feeling any pressure from the laces due to the new pattern.
This usually isn’t necessary forever. Just long enough for the pain to calm down.
January 8, 2025 at 2:51 AM
An example of how I might lace a shoe for a client with pain along the extensor tendons from “lace bite”
The painful area (in green) is no longer feeling any pressure from the laces due to the new pattern.
This usually isn’t necessary forever. Just long enough for the pain to calm down.
The painful area (in green) is no longer feeling any pressure from the laces due to the new pattern.
This usually isn’t necessary forever. Just long enough for the pain to calm down.
650 miles and the Endorphin pro 2s are still going strong 💪
This shoe might last forever.
Slight rip in the upper, but it’s been stable for the last ~150 miles.
These remain my most durable pair of shoes ever.
This shoe might last forever.
Slight rip in the upper, but it’s been stable for the last ~150 miles.
These remain my most durable pair of shoes ever.
December 16, 2024 at 3:31 PM
650 miles and the Endorphin pro 2s are still going strong 💪
This shoe might last forever.
Slight rip in the upper, but it’s been stable for the last ~150 miles.
These remain my most durable pair of shoes ever.
This shoe might last forever.
Slight rip in the upper, but it’s been stable for the last ~150 miles.
These remain my most durable pair of shoes ever.
Heel to toe drop can be used strategically for runners dealing with pain or injury.
High drop:
- Offload Achilles and calf
Low drop:
- Offload quads/anterior knee
But if you decrease stress on one area, it must be shifted elsewhere
1/
pubmed.ncbi.nlm.nih.gov/35183841/
High drop:
- Offload Achilles and calf
Low drop:
- Offload quads/anterior knee
But if you decrease stress on one area, it must be shifted elsewhere
1/
pubmed.ncbi.nlm.nih.gov/35183841/
December 8, 2024 at 1:41 PM
Heel to toe drop can be used strategically for runners dealing with pain or injury.
High drop:
- Offload Achilles and calf
Low drop:
- Offload quads/anterior knee
But if you decrease stress on one area, it must be shifted elsewhere
1/
pubmed.ncbi.nlm.nih.gov/35183841/
High drop:
- Offload Achilles and calf
Low drop:
- Offload quads/anterior knee
But if you decrease stress on one area, it must be shifted elsewhere
1/
pubmed.ncbi.nlm.nih.gov/35183841/
“Long run” is relative.
Right now, this is a long run for me 👇
2 months ago, I wouldn’t have been a long run.
For an ultramarathoner, this might be a breeze.
For someone who’s new to running, this might seem like an impossible endeavor.
We’re all at different points in our running journey
Right now, this is a long run for me 👇
2 months ago, I wouldn’t have been a long run.
For an ultramarathoner, this might be a breeze.
For someone who’s new to running, this might seem like an impossible endeavor.
We’re all at different points in our running journey
November 19, 2024 at 3:15 AM
“Long run” is relative.
Right now, this is a long run for me 👇
2 months ago, I wouldn’t have been a long run.
For an ultramarathoner, this might be a breeze.
For someone who’s new to running, this might seem like an impossible endeavor.
We’re all at different points in our running journey
Right now, this is a long run for me 👇
2 months ago, I wouldn’t have been a long run.
For an ultramarathoner, this might be a breeze.
For someone who’s new to running, this might seem like an impossible endeavor.
We’re all at different points in our running journey
I’m experimenting with energy gels and natural alternatives.
I did some math on maple syrup so you don’t have to.
When comparing the same volume of maple syrup to Cliff Gel, maple syrup has:
~30 more calories
~7g more carbs
~22g more sugar
~89mg less sodium
I did some math on maple syrup so you don’t have to.
When comparing the same volume of maple syrup to Cliff Gel, maple syrup has:
~30 more calories
~7g more carbs
~22g more sugar
~89mg less sodium
February 18, 2024 at 3:44 AM
I’m experimenting with energy gels and natural alternatives.
I did some math on maple syrup so you don’t have to.
When comparing the same volume of maple syrup to Cliff Gel, maple syrup has:
~30 more calories
~7g more carbs
~22g more sugar
~89mg less sodium
I did some math on maple syrup so you don’t have to.
When comparing the same volume of maple syrup to Cliff Gel, maple syrup has:
~30 more calories
~7g more carbs
~22g more sugar
~89mg less sodium
The double leg pogo hop.
Spending 5 mins a day on this exercise can improve your running economy.
Start with 5x10 with 50” rest
By the end of the progression, you’ll work up to 15 x 10.
Subjects who performed this exercise for 6 weeks has a significant increase in their running economy.
Spending 5 mins a day on this exercise can improve your running economy.
Start with 5x10 with 50” rest
By the end of the progression, you’ll work up to 15 x 10.
Subjects who performed this exercise for 6 weeks has a significant increase in their running economy.
February 18, 2024 at 3:22 AM
The double leg pogo hop.
Spending 5 mins a day on this exercise can improve your running economy.
Start with 5x10 with 50” rest
By the end of the progression, you’ll work up to 15 x 10.
Subjects who performed this exercise for 6 weeks has a significant increase in their running economy.
Spending 5 mins a day on this exercise can improve your running economy.
Start with 5x10 with 50” rest
By the end of the progression, you’ll work up to 15 x 10.
Subjects who performed this exercise for 6 weeks has a significant increase in their running economy.