The Stride Shop

Physical therapy and rehabilitation for an active lifestyle

11/20/2025

Here’s what we recommend...

Doing both on the same day? Lift first if strength is your goal. If you are doing a speed workout or are focused on improving your cardiovascular system, then run first. It is best if you can at least split them up between morning and evening.

During a build up to a race you should prioritize your running and strength work should be done 1-2 times per week. In the “off-season” you should strength train 2-3 times per week while lowering your running volume.

If you have questions, just let us know! We’re happy to answer.

10/29/2025

The is 11 weeks away, which makes this the perfect time to focus on running mechanics instead of just mileage. One of the most overlooked factors we evaluate in gait analysis is cadence, the number of steps per minute you take. A lower cadence often means longer ground contact time and greater joint loading at the knees and hips.

Increasing cadence slightly, even by 5 to 10 percent, can improve running economy, reduce overstriding, and lower impact forces. This is especially important for runners increasing volume or training through fatigue. Making cadence adjustments now allows enough time for your neuromuscular system to adapt gradually, so by race day your stride feels smoother, lighter, and more efficient.

10/23/2025

We’re 12 weeks out from the - aka the sweet spot to build a smart plan without wrecking your body. Use the two guides above to set your weekly rhythm:

Step 1: How long have you been running consistently?

• 2 years & chasing PRs/races → 4–6 runs/week

Then choose your goal box: general health, getting faster, or competing.

Step 2: Check your health history. If you’ve got medical conditions or a past injury that still nags, get clearance and a tailored plan first (that green “yes” path). No red flags? You can safely ramp within your goal range.

Step 3: Map the 12 weeks.

• Put your longest workout 2 weeks before race day, then taper.
• Every 3rd–4th week = deload (pull volume back to Week 1–2 levels).
• Build around real life—work, kids, sanity—so the plan is doable.

Step 4: Do more than run. Strength, mobility, bike, yoga, walks—cross-training makes runners resilient.

Whether you’re getting off the couch or sharpening for a PR, a balanced plan threads the needle between stress and recovery.

Want help turning these charts into your 12-week blueprint? We’ve written thousands. Happy to write yours.

10/21/2025

Did you know this?

Address

3142 Calhoun Street
New Orleans, LA
70125

Website

http://thestrideshop.com/

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A new way of doing PT

Welcome to The Stride Shop! We are Ryan and Niraj and we are physical therapists based in New Orleans, Louisiana with a focus on running! We want to not only offer our services locally and virtually, but also want to share our expertise with the world, which is what we hope to do here on this platform. We co-founded The Stride Shop in September of 2019 because we were frustrated with traditional PT. We don’t want to “just” sell our services. We want to truly get into the nuts and bolts of what’s wrong with an individual. We know there is a better way to do PT. We want our clients to get the most out of their training, recovery and running journey. If you’ve seen a traditional PT and still have a baseline aching pain or aren’t seeing results, we may be able to help. We offer one-on-one personalized care. We have a systematic way of assessing our clients. We want to develop a personal relationship with you and be a part of your actual training and healing process vs. seeing you once a week. We don’t follow the traditional model of healthcare.

Ryan is a lifelong athlete himself and while he loves helping the elite endurance athlete, he truly loves working with anyone that is motivated to start living a healthier and more active life.

Niraj has been a runner for over 15 years, and as a competitive soccer player prior, understands how important running/sports can be to an individual’s fitness, mood, and overall wellness. His goal for every athlete that he works with is to help them achieve their current goals and give them the tools they need to achieve healthy longevity in their sport.

We both believe most people can bounce back from injury and accomplish great things with the right guidance, accountability and communication. Too often, we see healthcare providers because they had the earliest opening in the schedule, or we have heard of them in passing. We encourage you to do your research! If your physical therapist doesn’t have time to talk to you about your history and your goals, leave quickly. Find a therapist who shares your passion for what you want to do. For us, our passion is running. Welcome to The Stride Shop!