Ben McCombs, PT, DPT, OCS
@therunning-dpt.bsky.social
Certified orthopedic specialist physical therapist cultivating a culture of lifelong athleticism through personalized training and rehabilitation. www.fortified-strides.com
Pinned
You can't beat fundamentals.
Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals.
#running #runners #run #runnersofbluesky ##blueskyrunners
Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals.
#running #runners #run #runnersofbluesky ##blueskyrunners
September 18, 2025 at 1:35 PM
You can't beat fundamentals.
Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals.
#running #runners #run #runnersofbluesky ##blueskyrunners
Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals.
#running #runners #run #runnersofbluesky ##blueskyrunners
4 Tips to meet the energy demands of running:
Don’t skip meals!
Eat 3 meals per day and 2 snacks
Fuel up both before and after runs
Focus on nutrient dense foods
#running #blueskyrunners #runnersofbluesky #run #runners
Don’t skip meals!
Eat 3 meals per day and 2 snacks
Fuel up both before and after runs
Focus on nutrient dense foods
#running #blueskyrunners #runnersofbluesky #run #runners
September 16, 2025 at 11:24 AM
4 Tips to meet the energy demands of running:
Don’t skip meals!
Eat 3 meals per day and 2 snacks
Fuel up both before and after runs
Focus on nutrient dense foods
#running #blueskyrunners #runnersofbluesky #run #runners
Don’t skip meals!
Eat 3 meals per day and 2 snacks
Fuel up both before and after runs
Focus on nutrient dense foods
#running #blueskyrunners #runnersofbluesky #run #runners
You don't need to be sore after every workout to make progress.
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#blueskyrunners #running
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#blueskyrunners #running
September 15, 2025 at 10:05 PM
You don't need to be sore after every workout to make progress.
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#blueskyrunners #running
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#blueskyrunners #running
Want to increase your chances of race day success? Tailor your training to the course conditions: hit hills for hilly races, trails for trail runs, and roads for road races.
July 28, 2025 at 12:41 PM
Want to increase your chances of race day success? Tailor your training to the course conditions: hit hills for hilly races, trails for trail runs, and roads for road races.
Sample Week Training Schedule:
- Monday AM: Tempo run
- Monday PM: Lift
- Tuesday: Easy run or bike
- Wednesday: Easy run or Rest day
- Thursday AM: Speed workout
- Thursday PM: Lift
- Friday: Easy run or bike
- Saturday AM: Long run
- Sunday: Rest day
#running #runnersofbluesky #blueskyrunners
- Monday AM: Tempo run
- Monday PM: Lift
- Tuesday: Easy run or bike
- Wednesday: Easy run or Rest day
- Thursday AM: Speed workout
- Thursday PM: Lift
- Friday: Easy run or bike
- Saturday AM: Long run
- Sunday: Rest day
#running #runnersofbluesky #blueskyrunners
June 11, 2025 at 3:18 PM
Sample Week Training Schedule:
- Monday AM: Tempo run
- Monday PM: Lift
- Tuesday: Easy run or bike
- Wednesday: Easy run or Rest day
- Thursday AM: Speed workout
- Thursday PM: Lift
- Friday: Easy run or bike
- Saturday AM: Long run
- Sunday: Rest day
#running #runnersofbluesky #blueskyrunners
- Monday AM: Tempo run
- Monday PM: Lift
- Tuesday: Easy run or bike
- Wednesday: Easy run or Rest day
- Thursday AM: Speed workout
- Thursday PM: Lift
- Friday: Easy run or bike
- Saturday AM: Long run
- Sunday: Rest day
#running #runnersofbluesky #blueskyrunners
Things runners think they need, but don't!
- A complicated training program
- Fancy recovery tools
- The latest running tech
- The perfect shoes
What they actually need? - To show up every day.
#runnersofbluesky #blueskyrunners #running #runners
- A complicated training program
- Fancy recovery tools
- The latest running tech
- The perfect shoes
What they actually need? - To show up every day.
#runnersofbluesky #blueskyrunners #running #runners
June 7, 2025 at 4:14 PM
Things runners think they need, but don't!
- A complicated training program
- Fancy recovery tools
- The latest running tech
- The perfect shoes
What they actually need? - To show up every day.
#runnersofbluesky #blueskyrunners #running #runners
- A complicated training program
- Fancy recovery tools
- The latest running tech
- The perfect shoes
What they actually need? - To show up every day.
#runnersofbluesky #blueskyrunners #running #runners
Runners - Don't Fall for the Hype!
- Zone 2 training isn't the only answer.
- HIIT isn't the ultimate solution either.
You need a mix of all intensity levels:
- Lots of easy runs
- Some moderate efforts
- A bit of hard efforts
The right balance depends on your goals.
#runnersofbluesky
- Zone 2 training isn't the only answer.
- HIIT isn't the ultimate solution either.
You need a mix of all intensity levels:
- Lots of easy runs
- Some moderate efforts
- A bit of hard efforts
The right balance depends on your goals.
#runnersofbluesky
June 4, 2025 at 2:00 AM
Runners - Don't Fall for the Hype!
- Zone 2 training isn't the only answer.
- HIIT isn't the ultimate solution either.
You need a mix of all intensity levels:
- Lots of easy runs
- Some moderate efforts
- A bit of hard efforts
The right balance depends on your goals.
#runnersofbluesky
- Zone 2 training isn't the only answer.
- HIIT isn't the ultimate solution either.
You need a mix of all intensity levels:
- Lots of easy runs
- Some moderate efforts
- A bit of hard efforts
The right balance depends on your goals.
#runnersofbluesky
Avoid the common new runner mistake of overdoing it early.
Pushing too hard can lead to burnout and even injuries.
Prioritize long-term consistency by starting with shorter distances and gradually increasing your mileage.
Small, sustainable steps build a stronger running foundation.
#running
Pushing too hard can lead to burnout and even injuries.
Prioritize long-term consistency by starting with shorter distances and gradually increasing your mileage.
Small, sustainable steps build a stronger running foundation.
#running
June 2, 2025 at 1:35 PM
Avoid the common new runner mistake of overdoing it early.
Pushing too hard can lead to burnout and even injuries.
Prioritize long-term consistency by starting with shorter distances and gradually increasing your mileage.
Small, sustainable steps build a stronger running foundation.
#running
Pushing too hard can lead to burnout and even injuries.
Prioritize long-term consistency by starting with shorter distances and gradually increasing your mileage.
Small, sustainable steps build a stronger running foundation.
#running
Runners— You can be injured and still see fitness gains. Embrace cross-training and keep moving!
#running #blueskyrunners #runnersofbluesky #runners
#running #blueskyrunners #runnersofbluesky #runners
June 2, 2025 at 4:40 AM
Runners— You can be injured and still see fitness gains. Embrace cross-training and keep moving!
#running #blueskyrunners #runnersofbluesky #runners
#running #blueskyrunners #runnersofbluesky #runners
Runners have you seen ads promising huge running gains in "half the time" with less stress? Like "Add 2-8+ miles to long runs in half the time of traditional training" or "breakthrough plateaus" with a "secret technique"?
May 28, 2025 at 2:38 PM
Runners have you seen ads promising huge running gains in "half the time" with less stress? Like "Add 2-8+ miles to long runs in half the time of traditional training" or "breakthrough plateaus" with a "secret technique"?
RUNNERS!
You don't need to be sore after every workout to make progress.
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#running #runners
You don't need to be sore after every workout to make progress.
Soreness is normal but not the only sign of a good workout. Normal soreness can peak 24-72 hours after exercise and improves with rest.
If soreness is severe or lasts longer, you might be doing too much.
#running #runners
May 25, 2025 at 1:07 PM
Long Run Execution Guide
Purpose:
- Build Endurance
- Improve Fat Utilization
- Improve mental toughness
Intensity:
- Easy, conversational pace
- No more than 20-30% of total weekly mileage.
Tips:
- Plan your route
- Listen to your body
- Hydrate
- Fuel before, during, and after
#running
Purpose:
- Build Endurance
- Improve Fat Utilization
- Improve mental toughness
Intensity:
- Easy, conversational pace
- No more than 20-30% of total weekly mileage.
Tips:
- Plan your route
- Listen to your body
- Hydrate
- Fuel before, during, and after
#running
May 23, 2025 at 11:37 AM
Long Run Execution Guide
Purpose:
- Build Endurance
- Improve Fat Utilization
- Improve mental toughness
Intensity:
- Easy, conversational pace
- No more than 20-30% of total weekly mileage.
Tips:
- Plan your route
- Listen to your body
- Hydrate
- Fuel before, during, and after
#running
Purpose:
- Build Endurance
- Improve Fat Utilization
- Improve mental toughness
Intensity:
- Easy, conversational pace
- No more than 20-30% of total weekly mileage.
Tips:
- Plan your route
- Listen to your body
- Hydrate
- Fuel before, during, and after
#running
Attention Runners!
If new shoes aren't solving your chronic injury woes, it's time to look beyond your footwear.
The real issue could be:
-Training errors
-Lack of recovery
-Insufficient strength training
If new shoes aren't solving your chronic injury woes, it's time to look beyond your footwear.
The real issue could be:
-Training errors
-Lack of recovery
-Insufficient strength training
May 21, 2025 at 12:41 PM
Attention Runners!
If new shoes aren't solving your chronic injury woes, it's time to look beyond your footwear.
The real issue could be:
-Training errors
-Lack of recovery
-Insufficient strength training
If new shoes aren't solving your chronic injury woes, it's time to look beyond your footwear.
The real issue could be:
-Training errors
-Lack of recovery
-Insufficient strength training
Runners often ask "What's the ideal cadence?" The truth is, it's not that simple!
Continued 👇
Continued 👇
May 18, 2025 at 3:41 PM
Runners often ask "What's the ideal cadence?" The truth is, it's not that simple!
Continued 👇
Continued 👇
Cultivating physical performance isn't about finding a magic formula. Instead, embrace a philosophy that includes:
- Regularly varying your training stimuli.
- Progressing deliberately and only when necessary.
- Valuing consistent training above sporadic intensity.
Continued 👇
- Regularly varying your training stimuli.
- Progressing deliberately and only when necessary.
- Valuing consistent training above sporadic intensity.
Continued 👇
May 11, 2025 at 2:43 PM
Cultivating physical performance isn't about finding a magic formula. Instead, embrace a philosophy that includes:
- Regularly varying your training stimuli.
- Progressing deliberately and only when necessary.
- Valuing consistent training above sporadic intensity.
Continued 👇
- Regularly varying your training stimuli.
- Progressing deliberately and only when necessary.
- Valuing consistent training above sporadic intensity.
Continued 👇
The idea that we inevitably lose the ability to run, jump, lunge, and squat with age isn't necessarily true. In fact, halting these movements may actually accelerate aging.
May 6, 2025 at 6:00 PM
The idea that we inevitably lose the ability to run, jump, lunge, and squat with age isn't necessarily true. In fact, halting these movements may actually accelerate aging.
RUNNER’S CROSS TRAINING GUIDE
- Biking: 2-3x the duration of your run
- Elliptical: 1.3x the duration of your run
- Stepper: Equal to running at the same RPE
- Swimming: 1.5x the duration of your run
Pro Tip: Stepper and swimming are great choices for maintaining your running economy!
- Biking: 2-3x the duration of your run
- Elliptical: 1.3x the duration of your run
- Stepper: Equal to running at the same RPE
- Swimming: 1.5x the duration of your run
Pro Tip: Stepper and swimming are great choices for maintaining your running economy!
May 6, 2025 at 3:24 PM
RUNNER’S CROSS TRAINING GUIDE
- Biking: 2-3x the duration of your run
- Elliptical: 1.3x the duration of your run
- Stepper: Equal to running at the same RPE
- Swimming: 1.5x the duration of your run
Pro Tip: Stepper and swimming are great choices for maintaining your running economy!
- Biking: 2-3x the duration of your run
- Elliptical: 1.3x the duration of your run
- Stepper: Equal to running at the same RPE
- Swimming: 1.5x the duration of your run
Pro Tip: Stepper and swimming are great choices for maintaining your running economy!
5 Training Errors to Avoid
1. Sudden, big changes in footwear
2. Hill Overload
3. Always running on the same surface or same route
4. Training too frequently
5. Always running fast
#running #runners #runningtips #blueskyrunners #runnersofbluesky
1. Sudden, big changes in footwear
2. Hill Overload
3. Always running on the same surface or same route
4. Training too frequently
5. Always running fast
#running #runners #runningtips #blueskyrunners #runnersofbluesky
April 29, 2025 at 5:19 PM
5 Training Errors to Avoid
1. Sudden, big changes in footwear
2. Hill Overload
3. Always running on the same surface or same route
4. Training too frequently
5. Always running fast
#running #runners #runningtips #blueskyrunners #runnersofbluesky
1. Sudden, big changes in footwear
2. Hill Overload
3. Always running on the same surface or same route
4. Training too frequently
5. Always running fast
#running #runners #runningtips #blueskyrunners #runnersofbluesky
The Benefits of Running for Mental Health:
1. Running promotes mood stability
2. Running builds confidence
3. Running is momentum for change
4. Running calms a busy mind
Source: “Running for Mental
Health: A How-To Guide” by Kjersti Nelson, LMFT + Run Coach
#running #runners #MentalHealth
1. Running promotes mood stability
2. Running builds confidence
3. Running is momentum for change
4. Running calms a busy mind
Source: “Running for Mental
Health: A How-To Guide” by Kjersti Nelson, LMFT + Run Coach
#running #runners #MentalHealth
April 28, 2025 at 12:36 PM
The Benefits of Running for Mental Health:
1. Running promotes mood stability
2. Running builds confidence
3. Running is momentum for change
4. Running calms a busy mind
Source: “Running for Mental
Health: A How-To Guide” by Kjersti Nelson, LMFT + Run Coach
#running #runners #MentalHealth
1. Running promotes mood stability
2. Running builds confidence
3. Running is momentum for change
4. Running calms a busy mind
Source: “Running for Mental
Health: A How-To Guide” by Kjersti Nelson, LMFT + Run Coach
#running #runners #MentalHealth
5 misconceptions about running:
1. You can't/shouldn't run when you're older
2. It's only for people who are fast
3. You can't run and be strong
4. Everyone who runs, needs to run a marathon
5. You'll regret it when you're older
#running #runners #runnersofbluesky #blueskyrunners #run
1. You can't/shouldn't run when you're older
2. It's only for people who are fast
3. You can't run and be strong
4. Everyone who runs, needs to run a marathon
5. You'll regret it when you're older
#running #runners #runnersofbluesky #blueskyrunners #run
April 27, 2025 at 5:03 PM
5 misconceptions about running:
1. You can't/shouldn't run when you're older
2. It's only for people who are fast
3. You can't run and be strong
4. Everyone who runs, needs to run a marathon
5. You'll regret it when you're older
#running #runners #runnersofbluesky #blueskyrunners #run
1. You can't/shouldn't run when you're older
2. It's only for people who are fast
3. You can't run and be strong
4. Everyone who runs, needs to run a marathon
5. You'll regret it when you're older
#running #runners #runnersofbluesky #blueskyrunners #run
7 pitfalls that will sabotage your #running program:
1. Program hopping
2. Running too hard on easy runs
3. Not making sleep and recovery a priority
4. A more is always better mindset
5. Unfairly comparing yourself to other #runners
6. Not listening to your body before it’s too late
7. Poor diet
1. Program hopping
2. Running too hard on easy runs
3. Not making sleep and recovery a priority
4. A more is always better mindset
5. Unfairly comparing yourself to other #runners
6. Not listening to your body before it’s too late
7. Poor diet
April 26, 2025 at 2:49 PM