Clinch Performance and Recovery

04/12/2026

Not everyone needs to change their running biomechanics to improve running economy.

This article was an interesting read that looked at the relationship between running biomechanics (Ankle, knee, and hip angles at initial contact, midstance or toe-off and their range of motion, peak vertical ground reaction force, and EMG) and running economy.

What they showed was that vertical oscillation had a higher association with energy cost, lower extremity range of motion was not significantly associated, leg stiffness was associated with lower cost, surface EMG was not significantly associated with energy cost, and foot strike patterns were also not significantly associated with running economy.

So what I took from this was that changing someone’s mechanics into “textbook perfect” is not always necessary. It could actually cause harm, because changing the way someone moves is introducing novel stresses on the body that it is not used to.

However, systematic reviews are just that: a review of a lot of data that we can try to summarize into general ideas. They are great to help guide treatment plans, but the limitations are that they don’t look at each individual data point.

One data point (a person) may benefit from improving ankle dorsiflexion mobility to help with midstance, while person may not need any changes in mechanics.

We also don’t want to take what works for one person and generalizing it to everyone.

The research can help guide treatment, but the most important thing is the person in the treatment room.



Citation:
Van Hooren B, Jukic I, Cox M, Frenken KG, Bautista I, Moore IS. The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies. Sports Med. 2024 May;54(5):1269-1316. doi: 10.1007/s40279-024-01997-3. Epub 2024 Mar 6. Erratum in: Sports Med. 2025 Mar;55(3):779-780. doi: 10.1007/s40279-024-02157-3. PMID: 38446400; PMCID: PMC11127892.

04/11/2026

To help avoid running injuries, adding intensity should be done gradually.

We tend to think of adding mileage as the reason why injuries happen, but sharp increases in intensity can also be a culprit.

This happens because the strain on the musculoskeletal system shifts, especially as we go from steady state or zone 2 runs to sprinting. It’s a reason why we can see upper hamstring strains on the track. The hip extensors are under a lot more stress with sprinting.

It’s not just the track, but adding too much vert is another form of intensity that the body may not be used to, especially if the majority of the running has been done on flat ground.

This doesn’t mean we avoid those things. It just means we need to allow for tissue adaptation so that its capacity can match the demands.
We need to ease into it and allow for progression over time so the body can adapt.

We can’t rush biology, so this takes time, patience, smart training, adequate recovery, and maybe some strength exercises or mobility work; but an an injury-free runner is always going to be a better runner than an injured runner.

Have fun. Stay healthy. Stay out there.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

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04/11/2026

Please be fueled for training.

Not only does this help with performance, but we also want to make sure we don’t develop injuries or in severe cases, REDs (relative energy deficiency syndrome) because the body is not getting what it needs.

Calories, fat, protein, and carbs should not be seen as enemies, but tools to help us function, feel, and perform better.
This includes being fueled for day to day functions, life demands, AND training.
If you need help, I would recommend a registered dietitian who works with athletes.

Let’s embrace fueling so we can stay out there 💪

04/11/2026

04/08/2026

Should I keep running through pain?

If there is a change in mechanics, stop. 🛑

There are other reasons why we shouldn’t run when pain pops up, but this is a big one.

In addition to the underlying issue that’s causing pain, changing the mechanics can lead to an additional injury. This is because these changes will load the tissue (especially bone) in a way that it’s not used to. That means the tissue is not durable enough to handle it.

Add a ton of load (aka: running) on top of that, and the risk of an injury like a stress fracture increases, significantly.

As runners, we want to be able to push ourselves. Just remember that it’s okay to give yourself some grace and not hurt yourself. The time off due to injury and the mental toll is not worth it.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

04/07/2026

Return to running drill 16 weeks after knee surgery.

I am demonstrating a drill to help create some more confidence in the knee. After a surgery or injury, it is common to see a patient favor that leg, meaning they protect it by limiting the amount of weight bearing through that limb.

By this time, the patient is completely ambulatory and without any post surgical restrictions. We are progressing her single leg quad control. This is important since running creates demands of 3-5x body weight through one limb, and the quad is responsible for stabilizing the knee and controlling the amount of knee bend during the midstqnce phase of running, preventing the knee from collapsing.

This is not inly to develop more strength and endurance in the leg, but also to increase the patient’s confidence in the knee so that we may progress her to more challenging drills like single leg hopping and eventually, running.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

04/04/2026

No seated calf raise machine at the gym?

Here I am demonstrating an alternative, heel raises with a knee extension machine.

This exercise targets the soleus (part of the calf muscle complex) and the Achilles tendon.

This is important because the calf and Achilles are out under a lot of stress during running, especially when the runs consist of a lot of vert. They help with propulsion and stabilization as the body moves over the foot.

It may not be obvious in the video, but I also have a 50 # kettlebell on the seat since we don’t want anything tipping over 😅

I start with slow, controlled reps. As I get more advanced, the load can increase or the speed of movement can increase. It depends on what suits the individual and whether we are rehabbing an issue like a calf strain or Achilles tendinitis, or if we are really focusing on durability.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

04/03/2026

Walking can be beneficial for running.

I started incorporating walks into my runs while rehabbing a hamstring tendinopathy and while training for my half Ironman. It allowed me to run during my rehab, without overdoing it.

Surprisingly, I also PR’d my half marathon during my half Ironman!

I also use it to help patients return to running while rehabbing an injury. Having that walk break allows for central nervous system and musculoskeletal system recovery and maintenance of good running form.

It’s been a great tool, and I have to give credit to for being a pioneer of the method and running.

Rest in peace, Jeff. And thank you for what you’ve done for the running community!

04/02/2026

Could be the hip, could be the knee, could be the big toe!

It could be a myriad of factors, but one thing I check is big toe mobility. Issues here can lead to compensations in the foot and unnecessary torque in the knee joint.

Addressing big toe issues is one part of a comprehensive plan for helping runners stay out there and injury-free.

If you found this helpful, schedule your discovery call to see how Clinch Performance and Recovery can help you!
Link in the bio.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

04/01/2026

If you know, you know.

04/01/2026

Strong quads = happy running. 🏃🏻‍♀️

The quads and patellar tendons help to control the amount of braking forces within the knee. This is imperative for running that can create forces 3-5x bodyweight into one limb, especially during the mid stance phase of running.

When the load exceeds the tissue capacity, we can see issues like runner’s knee, quad strains, IT band issues, and patellar tendinitis pop up.

This exercise helps to develop more endurance of the patellar tendon and quad complex while under load. I have also used quad isometrics as a part of a knee rehab program.

I hold for 30 seconds, repeat 4 sets, with RPE (rate of perceived exertion) at 7 (8 for more experienced lifters). Symptoms stay 3 or below, if any. This allows us to build the capacity of the quad and tendon without over-doing it.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605

03/29/2026

Quad bias wall sit to help with muscular endurance during the mid stance phase of running.

The quadriceps are very important for controlling the amount of knee flexion and stability while running.

This exercise helps to improve the endurance of that muscle to resist run form breakdown. I have also used it for rehab of conditions like patellar tendinitis and IT band syndrome.

It is a challenging and easily accessible exercise. Once the patient can hold for 40 seconds, progression is done via holding a weight.

Clinch Performance and Recovery
Performance physical therapy services in Reno for people who are serious about living an active lifestyle.

Our 3 Step Process:
Ditch the pain.👊
Build resilience and mobility.💪👍
Clinch your goals! 🏊‍♀️🚴‍♀️🏃‍♀️🥋i🥊🤼

Send a DM or reach out to:
Clinchperformanceandrecovery.com
admin@clinchrecovery.com
(775)984-6605