Episode 5: The Fundamentals of Progressing Your Running

On this episode, Dr.'s Adam Schwerdt and AJ Cohen talk about progressing your running in a safe, logical manner to help keep you healthy or get back to training. They talk about progressing as a new runner, an experienced runner, and the runner returning from injury. Discussed in depth are details around the "FDI principle" (frequency, duration, and intensity) and what changes around these factors with an injury. Does the injury matter or do the principles apply globally? Adam also talks about his current injury and the framework he is using to help get himself back in action. This episode is packed with all sorts of great takeaways for runners in all aspects of their running career. You won't want to miss it! Note: Both Adam and AJ have learned about the "FDI Principle" from Chris Johnson of Zeren PT and would like to give him credit as its potential origin.   2:00 Where to start? 6:30 Guidelines for starting 9:15 Playing the long game 10:12 FDI: frequency, duration, intensity 15:00 The 10% rule 18:00 Progression of the healthy runner 20:20 The best question to ask yourself 21:45 Progressing intensity 30:30 What changes with an injury and how Adam is handling his 41:30 Symptom stoplight analogy 43:30 Tendon vs. Bone 50:45 Strategies for the injured runner AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at [email protected]