How to Start Running Again Without Getting Injured w/ Dr. Matt Buch | Total Pursuit PT

In this episode, we dive into practical advice for runners at every level—whether you're just starting out, returning after a break, or training to boost speed and endurance. Dr. Matt Buch shares his expert tips on injury prevention, tailored training, and how to listen to your body, so you can stay active, healthy, and motivated.In this episode, we discuss:Why many runners experience injuries, especially after long breaks or transitioning from past athletic activityThe importance of strengthening and tissue tolerance building before returning to runningEffective exercises for beginners: resistance training, plyometrics, and graded exposureWhen and why to consider seeing a sports or running-specific physical therapist before starting a new running routineThe role of technology, cadence apps, and listening to your body during runsHow to address common runner injuries like shin splints and knee pain, and what root causes to look out forBalancing strength training and running to prevent injuries and improve performanceTips for becoming a faster runner through varied training stimuli and speed workResources like Up and Running Physical Therapy for injury rehab and preventionTimestamps:00:00 - Welcome & introduction to Dr. Matt Buch, holistic approach to pain and movement01:21 - Why many people hurt themselves when they jump back into running02:03 - The impact of Wisconsin's weather on running routines03:06 - How past athletic history may not reflect current readiness04:01 - Building tissue tolerance with resistance and plyometric exercises05:31 - The value of seeing a running-specific PT before starting or returning to running06:53 - Recommended tools, cadence apps, and listening to your body during runs08:55 - Understanding shin splints and how to address them10:08 - The challenges of changing running form and breathing patterns11:13 - Balancing strength training and running, and avoiding injuries due to imbalance12:52 - Strengthening calves and other key muscle groups for runners14:26 - Common injuries in runners, especially knee pain and IT band syndrome15:40 - Addressing root causes: weak hips & compensations16:28 - Importance of challenging your muscles in new ways for sustained strength17:06 - The importance of backing off when injured and the significance of recovery18:33 - Tips for becoming a faster and more efficient runner19:06 - Incorporating speed and interval training into your routine20:09 - Helpful resources for running performance and injury prevention21:09 - How Dr. Matt's clinic helps runners prevent injuries and recover from setbacks22:23 - Wrap-up & teaser for next episode on dry needlingResources & Links:Total Pursuit Physical Therapy & PerformanceUp and Running Physical Therapy Blog & PodcastConnect with Dr. Matt Buch:Total Pursuit PT WebsiteDr. Matt's Motherhood Alliance Profile