If there is anything runners have in common, it is our outright disdain for one thing: Stretching. Stretching before a run? No way! I have no time and I’m anxious to get going. After my run? Definitely not. I stink and I just want to slam the cheeseburger I rightfully earned. Before work?  Still tired from my last run. Before bed? I’ll probably fall asleep. So what’s a girl to do? As I’ve gotten older, I finally admitted to my body that it needs to cross-train, stretch, and allow for active muscle recovery. But if you couldn’t tell from my introduction, I tend to come up with more than a ..read more

Lace-up your shoes, go for a run, take off shoes, and end of the session. Sound familiar? If your run time follows this pattern, you are not alone. Most runners admit they give little attention to recovery and cooling off after a long run. However, if you want to improve performance or are prone to injuries, you are doing yourself a disservice by skipping these recovery methods: Cool Down Walk/Jog Warm-ups and cool-downs tend to be low on a runner’s priority list. Most of us squeeze in morning runs before the kids wake up or chase the sunlight hours after work. Understandably, we want to com ..read more

As you ramp up your training for the 2024 Christie Clinic Illinois Race Weekend, consider adding foods to your plan to help you lower inflammation. Soreness and inflammation are common when you change your workouts, increase mileage, or stress your body in new ways. And for some of us, feeling creaky and stiff is also part of getting older. Anything we can do (and anything we can eat) to decrease inflammation and aid our bodies in healing is a step in the right direction! Eat the following foods more often to help combat inflammation and boost your well-being at the same time! And I’d love you ..read more

Hamstring injuries can be one of the most common injuries in sports and can be related to running. Despite being one of the most common injuries, the mechanism (the cause) of the injury is still very poorly understood and requires more research. So, what do we know currently about hamstring injuries and their relationship to running? How Do I Know If I Injured My Hamstring? Hamstring injuries are typically diagnosed by a medical professional, who will use their subjective interview with the patient, an objective examination, and possibly imaging to determine the severity of the hamstring injur ..read more

Returning to running postpartum can feel daunting. Even as an avid runner and physical therapist, I wasn’t really sure where to start after I had my daughter last summer. With the pressure of wanting to get ready for an upcoming race, I was very eager to get running again. I thought that I could jump back into running when I was cleared by my doctor, but I ended up with knee pain, secondary to tight hips and a weak core. After slowing down a bit and addressing my deficits, I was able to get back to running and I am currently training for a marathon this spring. Below are my tips for how to mak ..read more

How do you optimize recovery after training? You want to get the most out of your training, whether it’s exercising on your treadmill on those icy weather days when you can’t get outside, lifting weights, attending water exercise class for cross training, or walking at a fast pace. Going into workouts well-nourished is essential, but so is refueling your body after a workout. Think of it this way: when you exercise, your body recovers faster, you decrease inflammation (who doesn’t love that?), and you’re more energized for your next workout when you provide your body with optimal nutrition. I ..read more

Want to earn free ASICS race swag? Our Referral Rewards program is back! If you can get three people to sign up to complete any distance at the 2024 Christie Clinic Illinois Race Weekend, you’ll receive a REUNITED ASICS triblend tee that celebrates this year’s theme! How can you take part? It’s as easy as 1, 2, 3! The first step is to get signed up to race with us!  Already registered? You’re all set! Locate the confirmation email that we sent you when you signed up. Still need to register? You can do that here. Once you’ve completed registration, you’ll get a confirmation email from us ..read more

The last four years have been unique for our community and our event. There’s been a lot lost—opportunities to be together, loved ones who are no longer with us, and goals put on hold. Yet, I keep finding bright spots amid dark times—and so many of those bright spots have been YOU. Our amazing Christie Clinic Illinois Race Weekend community has been a beam of sunshine through it all. You are adaptable. You moved with us into a virtual age for our 2020 and 2021 races. You were supportive. You rooted for us all along the way and showed up to rally for us in 2022 and 2023. You were understanding ..read more

Getting ready for race day is just as important as the training itself. A successful race day involves planning proper fueling, logistics, traveling, and gear. Race day logistics can feel overwhelming—especially if you are running a course in an unfamiliar area. These race day tips will set you up for success. Stick to your usual meals and timing. You may be tempted to change things up on race day, but that often leads to digestive distress on the course. Stick with your typical dinner and breakfast, as well as timing, on race morning. The night before, aim to eat dinner at your typi ..read more

If you’ve ever felt a nagging pain or tingling along the inside of your shinbone (tibia), you may have what’s known as shin splints. The good news is with proper recovery and tips from your physical therapist, this injury doesn’t have to keep you from doing what you love. Click here to learn more about shin splints and how they’re treated. If you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let their team fully evaluate your condition so they can recommend the best treatment option for you. There’s n ..read more