The Runner's Mechanic Physical Therapy Clinic

01/21/2026

💥”The Simplest Strength Program” Exercise #2: SQUATS!💥
So many are familiar with squats, but here are some tips for getting started and practicing good form
1) Start with using a dowel rod held from the head to the tailbone to perfect the hip hinge of the squat- using a bench or seat as a cue to bring the hips back “as if to sit down”, hover over the bench without touching, and transition back to standing using your legs.
2) Goblet Squat to Bench Height: This is the simplest version to begin squats- holding a weight or kettle bell to your chest. You can also wear a weighted vest.
3) Advancing the Squat to Front Squat with Bench and then to Back Squat to Bench with a bar or weighted swing bag
4) Single Leg Version: A Rear-Elevated Split Squat is a nice way to advance demand on individual legs.
5) Incorporating a double-leg squat version and a single leg squat version at least once a week in your routine is perfect for being well-rounded with your squat performance.
6) See the last slide for all the exercises in the routine, try it 1-2 times a week, and next week we will talk about the CARRY!

01/19/2026

01/13/2026

💥CONVENTIONAL DEADLIFTS💥
I started with the deadlift progression because I feel these can be the most intimidating with lifts. I selected the conventional deadlift, it is much more “squatty” than its cousin the straight-legged deadlift or Romanian deadlift. I feel it’s a bit more run specific and easier with starting form.
LEVEL 1: I always recommend starting the deadlift with just a dowel rod (or broomstick) at first, securing it behind your back from head to tailbone, and practice the hip-dominant hinge (blocking your knees with a chair or couch so they have only a small amount of bend, and the rest of the range is from the hip moving backward) As soon as the back leaves the dowel rod, that is the end of your range with good form. This is important to practice and know your range. VERY IMPORTANT WITH TEENS STARTING TO LIFT AND OTHERS WHO MAY HAVE TIGHT HAMSTRINGS/HIPS
LEVEL 2: This is now using kettle bells or a trap bar, the weights centered beside the side of your ankles. Go down into the deadlift squat and grab the weight handles. Think “BUTT DOWN, HEAD UP, AND THEN STAND UP” and in a coordinated effort, brace and lift to stand up. Then lower back to the ground. You can put the weights on blocks if you need a shorter range for your lift.
LEVEL 3: If you feel comfortable with the range you can do a single leg version on one of your lift days. The back foot is on the wall to help with balance and the weight is lifted and lowered along the line of the shin (in line with the arch of the foot)
TRAP BAR: Trap bars are really nice and I feel make these lifts easier. I have a more heavy duty bar from Bells of Steel that is about 45 lbs (I bought it on a holiday sale and was around $200 but I think regularly is $300 so this is really if you want a super solid and heavy version) but I have been very pleased with a lighter weight version from Marcy (on Amazon $89) that is 30 lbs. It was very easy to assemble also

01/12/2026

🙌Stay tuned tomorrow…..
💥Always wanted to start strength training but not sure where to start? I work with runners every day who have goals of strength training but would like a simple guide to help them with form, equipment, and for many a way to start at home before going to a gym.
✅Over the next few weeks I’ll highlight one exercise from this “simplest strength program” I put together based on the research, running-specific movements, and education from the leading strength coaches working with runners.
🙌I put myself in this group, with limited time and I need something easy and effective. I also have teens who run and need simple strength based plans that are appropriate and ensure good form. These are only suggestions as far as strengthening, and I do not recommend these as treatment for injuries.
🎉Strength training can be a wonderful long term lifestyle that improves almost all factors with aging, and my hope is that a little exposure to it for some runners will open up more doors not only for better performance but better sense of wellness and stability.
My goal.. that this helps a runner on a path of consistency and comfort with a few lifts, and they can continue at home, the local gym, or one of our incredible local niche strength-training businesses here in Asheville❤️

01/09/2026

💥Happy Friday!! Have a great weekend ⛰️⛰️⛰️

01/08/2026

💥Can’t wait to talk about this next week!!! I’ll start my beginners guide to THE SIMPLEST STRENGTH PROGRAM for any runner to get started for their running goals in 2026 🙌My gift to myself last year!!

01/07/2026

💥TEAM USA WILL HAVE TWO ASHEVILLE LOCALS REPRESENTING 💥💥💥💥for the 46th World Athletics Cross Country Championships on Saturday, January 10, 2026!!! Congratulations to Rocky and Caroline, tune in and cheer them on 🎉 what an incredible accomplishment !!!

01/05/2026

💥RUNNING IS A PLYOMETRIC! Ankle power is a major contributor to putting the “bounce” in our run! Over time ankle power, stride length and pace can diminish but studies show adding a simple plyometric can greatly improve those elements🙌

01/02/2026

🎉Happy first Friday of 2026! This old stump has been my friend over the years on the trail, she’s gone through a lot of changes 😂.. like us all.. looking forward to 2026 with her!

01/01/2026

🎉A big round of applause to YOU! This year is all about my clients, your journeys and adventures, and I have been so grateful to know you❤️ I am thrilled to welcome 2026 and all the new adventures it brings with it! 💯 % dedicated to your happiness and health in the New Year!