Hey yall - created this for you! The file itself can be found in the 'Classroom' above under 'Resources'. If you want to here more of my thoughts on everything, this video is for you! Happy Friday!

Great convo today with Jesse! We talked through return-to-run principles, with the main idea that symptoms should guide progression rather than rigid mileage rules. Framed return to run around a stoplight system. Key points discussed: - Pain type is key. Tendon pain may tolerate some low-level symptoms, while bone stress injuries should stay at zero pain and joint stability issues should be handled more conservatively. - Training history changes what is safe. Someone with years of high-volume running can often ramp back faster than someone with less experience or more injury history. - Shared the “Injured Runner’s Road Map,” a guide that organizes return-to-run decisions by pain type and stoplight status, while emphasizing that mileage progression still needs to be individualized. - Discussed the Find Your Steady State app as a way to track return-to-run progress using Durability score, ACWR, recovery scores, pain + illness. - Using a “check the box” approach: start with an amount of running you’re very confident will go well, confirm it feels okay over the next 24–48 hours, then build from there.

Hey all! Kelton and I will be meeting today at 11am EST to answer any questions if you want to pop in to our live video call. We will also be chatting more about “return to run” protocols, and how we navigate those plans for clients who are actively in pain, or finally getting out of pain. Hope to see you there!

This was created using our call today but also info from a prior running mobility workshop that we've put on multiple times. You can find it in Classroom -> Resources but figured I'd post it here as well.