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
Plyometrics are an effective way to improve power speed, and efficiency for runners!
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
April 22, 2025 at 12:35 PM
Plyometrics are an effective way to improve power speed, and efficiency for runners!
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
Couldn't ask for better running weather on a Sunday morning!
#running #runnersofbluesky #blueskyrunners #runchat #runners
#running #runnersofbluesky #blueskyrunners #runchat #runners
March 23, 2025 at 6:25 PM
Couldn't ask for better running weather on a Sunday morning!
#running #runnersofbluesky #blueskyrunners #runchat #runners
#running #runnersofbluesky #blueskyrunners #runchat #runners
5. Weighted Single Leg Hip Thrust
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
February 28, 2025 at 2:21 PM
5. Weighted Single Leg Hip Thrust
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
4. Side Plank
🔑: Keep your hips elevated off the ground.
🔑: Keep your hips elevated off the ground.
February 28, 2025 at 2:21 PM
4. Side Plank
🔑: Keep your hips elevated off the ground.
🔑: Keep your hips elevated off the ground.
3. Weighted Single Leg Squat
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
February 28, 2025 at 2:21 PM
3. Weighted Single Leg Squat
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
2. Split Squat
🔑: Lower your knee gently to the floor.
🔑: Lower your knee gently to the floor.
February 28, 2025 at 2:21 PM
2. Split Squat
🔑: Lower your knee gently to the floor.
🔑: Lower your knee gently to the floor.
1. Single Leg Deadlift
🔑: Emphasize the hip hinge movement.
🔑: Emphasize the hip hinge movement.
February 28, 2025 at 2:21 PM
1. Single Leg Deadlift
🔑: Emphasize the hip hinge movement.
🔑: Emphasize the hip hinge movement.
Exciting news for physical therapists in Utah! #physicaltherapy #physicaltherapist
February 27, 2025 at 4:23 PM
Exciting news for physical therapists in Utah! #physicaltherapy #physicaltherapist
7. Big Toe Band March:
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
February 24, 2025 at 12:23 AM
7. Big Toe Band March:
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
6. Single-Leg Calf Raises:
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
6. Single-Leg Calf Raises:
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
5. Banded Ankle Eversion:
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
5. Banded Ankle Eversion:
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
4. Banded Ankle Inversion:
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
4. Banded Ankle Inversion:
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
3. Single-Leg Toe Squats:
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
February 24, 2025 at 12:23 AM
3. Single-Leg Toe Squats:
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
2. Tibialis Anterior Raises:
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
2. Tibialis Anterior Raises:
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
1. Big Toe Band Flexion:
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
1. Big Toe Band Flexion:
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Reflecting on my #StravaYearInSport: 160 active days, 795 miles, and 35,466 feet climbed! Grateful for every step and excited for new challenges in 2025. Let's keep pushing our limits together! How did your year go?
#Running #RunnersOfBluesky #BlueskyRunners #RunChat #Runner #Runners #Run
#Running #RunnersOfBluesky #BlueskyRunners #RunChat #Runner #Runners #Run
December 31, 2024 at 5:44 PM
Reflecting on my #StravaYearInSport: 160 active days, 795 miles, and 35,466 feet climbed! Grateful for every step and excited for new challenges in 2025. Let's keep pushing our limits together! How did your year go?
#Running #RunnersOfBluesky #BlueskyRunners #RunChat #Runner #Runners #Run
#Running #RunnersOfBluesky #BlueskyRunners #RunChat #Runner #Runners #Run
Ready to add some speed to your running routine? Sprint training is an excellent way to boost your power, speed, and overall running performance. Follow these beginner-friendly steps to get started and make the most out of your sprint workouts.
#running #runnersofbluesky #runchat #blueskyrunners
#running #runnersofbluesky #runchat #blueskyrunners
December 20, 2024 at 1:21 PM
Ready to add some speed to your running routine? Sprint training is an excellent way to boost your power, speed, and overall running performance. Follow these beginner-friendly steps to get started and make the most out of your sprint workouts.
#running #runnersofbluesky #runchat #blueskyrunners
#running #runnersofbluesky #runchat #blueskyrunners
Take Your #Running to New Heights with Hill Sprints!
Hill sprints are a powerful way to build strength, power, and speed while reducing injury risk and improving your #running form. Ready to conquer those hills? Add hill sprints to your training and feel the difference in your strength and speed.
Hill sprints are a powerful way to build strength, power, and speed while reducing injury risk and improving your #running form. Ready to conquer those hills? Add hill sprints to your training and feel the difference in your strength and speed.
December 19, 2024 at 3:17 AM
PYRAMID SPEED INTERVALS
Try Pyramid Speed Intervals to enhance your body's ability to handle varying paces and recover quickly.
Challenge yourself and see the difference in your speed and endurance! Tag a friend to join you and let's crush those intervals together!
#Running #runners #runner
Try Pyramid Speed Intervals to enhance your body's ability to handle varying paces and recover quickly.
Challenge yourself and see the difference in your speed and endurance! Tag a friend to join you and let's crush those intervals together!
#Running #runners #runner
December 16, 2024 at 11:02 PM
Repetition training is designed to push your limits, enhance your speed, and improve your running efficiency. Whether you're aiming for a new personal best or just looking to elevate your training, repetition workouts are a game-changer.
Swipe through the slides to learn more!
#running #runners
Swipe through the slides to learn more!
#running #runners
December 14, 2024 at 2:39 PM
Avoiding Setbacks with Running Rehab 🏃♂️🛠️
#Running #Rehab #Recovery #Patience #FitnessTips #HealthyLifestyle #StayStrong #runnersofinstagram #runners #runner #run
#Running #Rehab #Recovery #Patience #FitnessTips #HealthyLifestyle #StayStrong #runnersofinstagram #runners #runner #run
December 13, 2024 at 3:04 PM
Avoiding Setbacks with Running Rehab 🏃♂️🛠️
#Running #Rehab #Recovery #Patience #FitnessTips #HealthyLifestyle #StayStrong #runnersofinstagram #runners #runner #run
#Running #Rehab #Recovery #Patience #FitnessTips #HealthyLifestyle #StayStrong #runnersofinstagram #runners #runner #run
Start with the fundamentals, build consistency, and watch your progress soar. Whether it's in fitness, work, or any other area of your life, mastering the basics will set you up for long-term success.
#running #runners #run #runnersofbluesky #blueskyrunners #runner
#running #runners #run #runnersofbluesky #blueskyrunners #runner
December 12, 2024 at 5:02 PM
Start with the fundamentals, build consistency, and watch your progress soar. Whether it's in fitness, work, or any other area of your life, mastering the basics will set you up for long-term success.
#running #runners #run #runnersofbluesky #blueskyrunners #runner
#running #runners #run #runnersofbluesky #blueskyrunners #runner
Understanding your running pace is crucial for optimizing your training and achieving your goals. Whether you're aiming for a marathon or just want to improve your endurance, this guide has got you covered. Swipe through to see the different pace levels and how they feel.
#running #runningtips
#running #runningtips
December 11, 2024 at 5:07 PM
Understanding your running pace is crucial for optimizing your training and achieving your goals. Whether you're aiming for a marathon or just want to improve your endurance, this guide has got you covered. Swipe through to see the different pace levels and how they feel.
#running #runningtips
#running #runningtips
RUNNING DRILLS
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky
December 9, 2024 at 1:20 AM
RUNNING DRILLS
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky