Rebuilding Runners: Movement, Strength, and Smart Recovery

PEAC — Train Like A Girl: Denise Smith — Show Notes Episode summary Physical therapist, educator, and multi-sport athlete Denise Smith discusses injury prevention, return-to-play, and smart training for female runners—especially adolescents. Emphasis on movement quality, sleep, nutrition, cross-training, barefoot training, and rebuilding the brain–body connection after injury. Guest bio Denise Smith, MPT (Marquette University, 2002) Consultant for the Russian Olympic/National Triathlon Team Instructor of kinesiology at McHenry County College Member of the Pose Method education team; delivers lectures and running technique certification courses. Key topics covered Why injury prevention must be a team approach (coaches, clinicians, nutritionists, parents) Prioritizing sleep and working with a certified sports nutritionist; recognizing and addressing disordered eating in athletes. Concerns about excessive mileage for high-school runners with skeletally immature bodies and rapid growth phases. Training priorities during early high‑school growth: mobility, strength, deep core work, yoga, and cross-training (swimming, ultimate frisbee, etc.) The role of barefoot training alongside strength work and stride training Using video/film analysis to assess and improve running technique Return-to-sport after injury: rebuilding trust between the brain and the body. Notable quotes “Rebuild trust between brain and body.” “For skeletally immature runners, more focus on mobility, strength, and varied movement—not just mileage.” Practical takeaways Reduce excessive mileage for young athletes during rapid growth; emphasize mobility and strength first. Incorporate cross-training and activity variety to lower injury risk Use barefoot drills to complement strength and stride work (progress gradually and safely). Use film analysis to find technique deficits and track improvement. Treat injury prevention as multidisciplinary: sleep, nutrition, mental health, and coaching all matter. Resources mentioned If you coach or parent a young runner: reassess mileage during growth spurts, prioritize mobility and strength, and consult clinicians/coaches for a team-based prevention plan.