Clay Holton, The Running DPT

03/29/2026

Just registered for Child Enrichment’s Heroes for Hope 5k! One of my favorite local races and for a great cause!

The Heroes for Hope 5K Run/Walk is on Saturday April 18, 2026. It includes the following events: Heroes for Hope 5K Run, Heroes for Hope 5K Walk, Heroes for Hope Kids Fun Run, Heroes for Hope Couch Crusader - 0.0 Mile Run, and 5k Wheelchair Division.

03/16/2026

What do you think? I’ll post the answer in the first comment.

03/02/2026

Using the analogy of a house, the base phase lays down the base of the house with physiological adaptations such as aerobic fitness, speed, strength, and movement control that will be built upon and peaked during the race specific phase but the lifestyle, or ecosystem, habits are like the foundation of the land that the house is built on. Having a strong foundation allows for an optimal ecosystem so you can adapt best from the training being placed on your body.

Aspects of this ecosystem include sleep quality and quantity, stress levels, nutrition (especially protein intake), and hydration

02/25/2026

I recommend runners go through a progressive plyometric tolerance program, with pogo jumps, throughout the entirety of a base phase. Pogo jumps are short, rapid jumps in place, forward and backward, lateral, and in diagonal patterns.

Balance and movement control deficits are common in runners and addressing these deficits can improve efficiency during the running gait cycle. I like to identify specific deficits as part of the pre-training evaluations and improve on these deficits throughout this phase.

Range of motion deficits can create compensations during the running gait cycle and may predispose runners to injuries. The base phase is the best time to address range of motion limitations, which I also determine during my pre-training evaluations, so the focus can be placed more on race specific training the 4-8 weeks before race day. HOWEVER, running is a very mid-range activity and does not require a great deal of range of motion so please don’t stretch aimlessly without knowing what running-specific mobility deficit you’re addressing

02/24/2026

Consistency is king for distance running. The accumulated mileage for years upon years builds your aerobic gas tank and injury resilience in ways that specific workouts or even a well-programmed training plan cannot. Therefore, the base phase is about building the lifestyle pattern of running at the intended frequency to the point it is as much a part of your daily routine as working or taking a shower. The last couple weeks, or even months, before a race is not the time to get serious about getting your runs in. This lifestyle pattern is developed over months, and even years, before a big race and the base phase is the place to do it

02/24/2026

Efforts to build pure speed are accomplished by very short sprints and strides performed primarily after runs. These sprints and strides last between 5-30 seconds, depending on the intensity performed, and don’t produce the same level of aerobic demand and fatigue longer intervals and tempo runs induce.

I like to build a runner’s overall tolerance to post-run strides throughout the base training phase so they are performing them 2-3 times per week consistently throughout the base phase

02/22/2026

Research has shown that lifting 2-3 times per week (I focus on 2 sessions) consistently for 8-12 weeks is optimal for building strength. This is perfect as this is typically the amount of time for a normal base phase. When the 4-8 weeks before the primary race approaches, strength training is still emphasized but the focus is more on maintaining strength and muscle mass and building more explosive power. Research has also demonstrated 1 day a week of lifting can be enough to maintain strength if it was preceded by an 8-12 period of building strength by lifting twice a week. Additionally, to optimally build power there must also be a prerequisite period where strength is focused as strength works as the foundation for power

02/21/2026

Next week’s videos will be all about optimizing your base phase! Building your base is one of the most important aspects of a runner’s overall race preparation.
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While there is no consensus definition, the base building phase is generally defined as the period of time before training becomes more specific to the event you’re training for. There is substantial overlap in the base aerobic fitness needed to run anything from the 800m to an ultramarathon and the biggest differences occur between the last 4-8 weeks before the goal race; this is called the race-specific phase which will be the topic of another post

02/13/2026

I was rushing to get squats in between sessions and had to change back into professional clothes before my last set 😂

01/29/2026

Matty with Balega () came out to let us demo some new socks at the Fleet Feet Augusta & North Augusta group run. Balega’s have been my favorite running sock for over 15 years

01/23/2026

Using upper body support is a great way to regress this exercise and allow for increased range of motion into lower squat depths

01/22/2026

For any local runners looking for delicious carb sources, check out Elaine’s Daily Bread. This red velvet cream cheese loaf was $9 and I’ve been eating on it all week