RUNNING IS MEDICINE

Chris Nentarz, PT, CSTS, NASM-PES, CSTI
Running is one of the most assessable and beneficial form of exercise available. But, it
doesn’t come with out risks. Evidence states that up to 70% of Runners experience an
injury. There is no one cause of injury, nor is there one solution to avoid injury.
However, using a comprehensive and systematic approach will help you decrease your
risk for injury and enhance your performance.
Fig. 1
GUT

NEURO

MOBILITY
STABILIITY

PERFUSION

HEALTH

TISSUES

PREHAB
SLEEP

PATTERNS

RECOVERY
SKILL

INUTRITION

SUCCESS

MOVEMENT
PREP
PHYS-IOLOGY

NUTRITION

FULES

LOADING
HYDRATION

REACTIVE

RUNNING

NUTRIIENTS
STRENGTH

FORM

QUANTITY

RUNNING

FOOTWEAR

RUNBetter Comprehensive System
Your body is a high-powered engine and this system gives you the tools necessary to
keep your engine performing at its best. Our goal today is leave you with practical and
executable strategies to use today.

4. They should be completed before every run. Prehab exercises are best prescribed after a movement assessment and running analysis. and 4.PREHAB Prehabilitation exercises prevent injury and drive performance. . and 2. 2. 3. Notes: 3. 1. Miniband Walking Bent leg side to side Miniband Walking Bent leg forward and backward Miniband Walking Straight Leg side to side Miniband Walking Straight leg forward and backwards 1. Miniband Walking.

2. 1. . Notes: BW Lunge with Reach Worlds Greatest Stretch Runner’s Hip Hinge Marching Ankling Ankling with Arm Reach 2. 3. Movement prep should be performed before every training session. dynamically stretches key muscles. and enhances your motor abilities. 1. 6.MVMT PREP Movement preparation exercises increases your core body temperature. activates key muscles. 3. 4. 5.

RUNNING Effective and efficient running form is critical for injury prevention and performance.A.L.A. Cuing: 1. RUNBetter P. Head Up and Chest Up •  Relaxed and rythmic arms swings •  Maintain ‘masses and Spaces •  Pump back and recover forward •  Slightly lean forward from ankles •  Use arms to balance your body P.L.  Posture •  Tall Spine. Cuing Notes: 2. Regardless of what footwear you have of what surface you run on there are 3 cues that will optimize your form.  Legs •  Lift from your hip •  Land behind your center of mass •  Anticipate the ground . Arms 3.

4. 1. It includes nutrition. self soft tissue release. Kneeling hip flexor 2. 6. 5. 2. AIS straight leg hamstring 6. Regen should be performed after every training session.REGEN Regeneration helps our tissues heal and adapt to the training process. 4. Foam Roll quad Foam roll calf Foam roll T-spine AIS bent knee hamstring 1. and Active Isolated Stretching (AIS). . 3. 3. AIS piriformis 7. 5.

you will find yourself running with less pain and improved performance.7. It is our goal to provide you with the best support you need to enjoy the sport you love most. and like any journey. it has its up and downs. By employing the RUNBetter system.com . Notes: Mastering running takes time and energy. Questions? Please do not hesitate to contact us with questions: running@trainsmartbuffalo.