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The Runner's Weight Loss Transformation: Lose 15-30 lbs, Run Faster, & Stay Injury-Free - Even If You've Struggled Before 👉 https://www.r4ucoaching.com/16-week-transformation

03/13/2026

When starting a new skill like running, shrinking down the end goal (ex: “run my first 5K”) to a starting point that you’re SUPER confident you can do and stick with is the surest path to success.

Make it so that you’re a 9 or a 10/10 level of confidence it’s something you can commit to - both from a time and physical capability standpoint.

Build consistency first, even if it feels easy. Stack a bunch of small wins. This leads to momentum, and you’ll quickly develop a genuine belief you can actually do it.

Starting and stopping - whether due to injury, running just feels too hard, busyness - is one of the biggest struggles new runners face.

If you’ve ever started running, stopped for a while, and then started again - this is usually why.

The starting point was just too BIG.

Perhaps the best step for many of these runners to take is to shrink the goal. Make it easier to do.

You can always add more later (and I bet you’ll want to).

Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO” to learn more

03/10/2026

If it takes a weak attempt at a 🔥 reel edit on Facebook to get y’all to strengthen your calves, then that’s what it takes.

The calves are the workhorses of distance running, contributing roughly half the work for each step.

The soleus, specifically, is able to produce vertical forces up to EIGHT times our body weight.

One study even found that a larger and better trained soleus was correlated with better performance.

Calf strength is also heavily affected by the aging process, so for my elder runners out there, it’s even more important to take some time to strengthen these guys.

Both to help guard against injury AND improve performance, do your heel raises, folks.

Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, message me “INFO” to learn more

These 4 principles changed the game for my running early on, and I still apply them intentionally today.-Dr. Casey👉 If y...
03/06/2026

These 4 principles changed the game for my running early on, and I still apply them intentionally today.

-Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO”

03/03/2026

Especially on social media, we often glorify the extremes.

Running sub-3hr marathons while maintaining a shredded physique.

100-250 mile ultramarathons.

Eating a box of donuts then running 10 miles.

The extremes are fun to watch.

However, for most of us in the real world, life isn’t lived in these extremes.

It’s lived in balancing running with work, family, stress, sleep…

And ultimately, using exercise as part of a simple, healthy lifestyle.

At the risk of sounding boring, that’s a fantastic approach for long-term health and consistency.

-Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO” and I’ll send you the details.

If your goal is weight loss, you already know that a consistent habit of exercise is important.One of the best ways to c...
03/02/2026

If your goal is weight loss, you already know that a consistent habit of exercise is important.

One of the best ways to create a consistent habit of anything is to make that habit *easier* to do.

If you want to wake up earlier, you plug your alarm clock in across the room so you have to get out of bed.

If you want to drink more water, you carry a water bottle with you.

Reducing the “friction” of the desired habit makes it more likely you do it.

Same is true for exercise.

It wouldn’t make sense to choose an exercise you hate, because it would be hard to get yourself to actually do that exercise consistently.

So why not choose an exercise you enjoy?

Sure, running may feel hard when you’re getting started.

But as you build into it the right way, reach new distance or speed milestones, maybe even finish a race…

It starts to be a lot of fun.

Fun leads to consistency.

And consistency is the most important metric for results in weight loss and health.

Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong, fast, and injury-free runner, DM me “INFO” to chat about 1:1 coaching

02/27/2026

These are the only times runners should be walking according to the updated 2026 very official guide.

Jokes aside…

Y’all know I am a big proponent of utilizing walk breaks to your advantage. They are a huge help in building into running injury-free, and also can assist in learning to enjoy running.

Step one is developing an enjoyment for running. If you skip this, you probably won’t ever be all that consistent - and consistency is required for virtually every running goal out there.

No running at the pool,

Dr. Casey

Welcome to my page runners (and future runners)! Swipe through the above to learn how I can help.Feel free to visit my s...
02/25/2026

Welcome to my page runners (and future runners)! Swipe through the above to learn how I can help.

Feel free to visit my site at the link in my bio to learn more about each of these.

Or, if you have any questions on my app or what coaching might look like for you, DM me “INFO” and let’s talk.

I’m glad you’re here!

To happy and healthy running,

Casey

02/25/2026

Over the past few years of coaching, I've come to realize how many new runners embark on this journey with their primary motive being to lose weight.

To feel lighter on their feet, more energetic, and ultimately...healthier.

To improve health metrics like blood pressure, A1C, cholesterol levels, waist circumference, overall body composition…

And for these motives, running is a great start. But it will only take you so far - nutrition, strength work, sleep, stress management…all play a role.

I'm excited to announce my new 1:1 health and run coaching program specifically made for runners wanting to lose weight called The Runner’s Weight Loss Transformation.

This is a 16-week system to finally lose 15-30 pounds, improve your running, and stay injury-free through:

âś… Fully customized running, strength, and injury-prevention plan based on your goals, training and injury history, and life schedule

âś… Custom habit-based nutrition coaching to support fat loss, running performance, and feeling your best

âś… Weekly 1:1 check-ins and calls for the coaching and accountability you need to stick with it and see awesome results

âś… Running form video analysis to learn how to run smoothly, more economically, and reduce injury risk

âś… Detailed data tracking of your running, body metrics, and pain levels to see measurable progress as you go

My favorite part of running is how it contributes to deep physical and mental health - but as a DPT and certified run + nutrition coach, I’ve seen firsthand that running alone isn’t the whole solution.

This is a high-touch, holistic coaching experience for those serious about getting results by building a practical, sustainable system that works within the unique demands of *your* life.

If you’d like to see how this would work for you, DM me “INFO” for more information on our application process.

Can’t wait to talk soon!

-Dr. Casey

P.S. This is a weight-loss-first approach. If you are training to PR a big race like a half marathon, this isn’t for you. Being in a heavy training block requires ample fueling, and simultaneously pursuing weight loss usually isn’t wise.

02/24/2026

Want to run for a *really* long time? đź‘´

Train in a way your 70 year old self would thank you for.

These general strategies and frameworks will help you run well into the later stages of life.

And if you’re also wanting to PR your next race?

These principles apply to that, too!

Many principles of longevity/well-being often go hand in hand with performance.

Feel good, run good.

Happy running,

Dr. Casey

02/17/2026

Many runners could benefit from prioritizing quality over quantity with their strength training.

Instead of doing 3-4 sets of 8 exercises

To try 2-3 sets of 3-4 exercises.

With QUALITY effort - not going to failure but with a couple reps left in the tank (this is the biggie where most fall short)

And QUALITY rest between sets - to perform each new set at a high level of function

A workout emphasizing these things that takes 30 minutes will save you time and reap more benefits than going through the motions for hours in the gym.

-Injury prevention
-Fat loss
-Running economy
-Max speed

Just a few things that quality strength work will support!��Dr. Casey

02/09/2026

How I’d start running from scratch!

Starting well leads to enjoyment.

Enjoyment leads to momentum.

Momentum leads to consistency.

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Lone Tree, CO
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