A PT's Guide to Running Strong

When you’re a runner, aches and pains come with the territory, right? We expect them, push through, and move on. If you’re like us, you’ve probably thought of physical therapy as a last resort—something to turn to only when you’re seriously injured. But after working with Matthew Klayman, a physical therapist at Spear and a fellow runner here in Brooklyn, we’ve learned that PT isn’t just for recovering from injuries—it’s about building strength, improving mobility, and unlocking more of your potential as an athlete.

We caught up with Matt to get more of his expertise and PT perspective on all things running. Disclaimer: the following is not medical advice—if you’re injured you should speak to a PT or physician. Running Weather:

Thanks for joining us, Matt. First off, let’s talk about stretching. Should all runners do it before and after every run? If we're short on time, what should we prioritize? What's the minimum we should do?

Matthew:

Thanks for having me! Yeah, there’s no question stretching is important for all runners and can help prevent injuries when incorporated into a training program. There are two main types of stretches you need to know about: static stretching, which involves holding a stretch for a sustained period, and dynamic stretching, which consists of controlled, active movements to warm up muscles. While research varies on which type is more beneficial, combining both can be helpful as you increase mileage.

Before running, you should prioritize dynamic movements to warm up your muscles and prepare for activity. After running, static stretches with longer holds can aid recovery. Foam rolling is another effective tool for relieving soreness and maintaining flexibility. Whether you're training for a 5K or a marathon, dedicating time to stretching will benefit your performance and help keep you injury-free.

Running Weather:

What if we’re starting a new training block? How can we prevent injuries while increasing mileage or intensity?

Matthew:

It’s always essential to listen to your body and be proactive but especially when increasing mileage or intensity. Many runners get into trouble by rigidly following a training plan without considering individual factors, such as previous injuries or current training load.

To best prevent injury, it is important to follow a gradual, progressive training plan and incorporate cross-training activities, such as swimming, cycling, or strength training to reduce impact on your body. Additionally, being aware of your injury history and addressing any new aches or pains early can prevent more serious problems. Lastly, ensure that your running shoes are appropriate for your gait and mileage, as improper footwear can increase your risk of injury.

Running Weather:

On that point, how do we know whether we’re using the optimal shoe?

Matthew:

When choosing your footwear, it’s important to consider how your foot moves while running. The foot and ankle naturally perform two combined movements: pronation and supination.

Pronation is the inward rolling of the foot when it contacts the ground. Over-pronation occurs when this motion is excessive, leading to extra mobility in the foot. People who over-pronate usually benefit from stability shoes, which provide added support on the inside of the shoe to prevent the arch from collapsing.

Supination is the outward rolling of the foot, where the weight shifts to the outer edge. This often results in stiffer feet that don’t roll inward enough. Supinators typically do best with neutral shoes, which offer extra cushioning to absorb impact.

There are a few signs you may need new shoes:

• Pain in your arches, calves, or elsewhere

• Uneven wear patterns on your soles

• Discomfort when trying to run longer distances
  

The most important thing is being comfortable. From the instant you put your foot in the shoe, it should feel natural. Never choose a shoe that is uncomfortable regardless of the type of foot you have.

Running Weather:

Is it ever okay to keep running if we’re experiencing pain, or should we stop?

Matthew:

The short answer is it depends. Pain can have many causes and may signal different levels of concern. If the pain is unfamiliar, persists for more than 24-48 hours, or worsens during activity, it’s best to take a couple of days off. Sharp, shooting, or radiating pain, as well as pain that causes a loss of movement or strength, should prompt a consultation with a physical therapist or physician. However, soreness that resolves with stretching or rest is generally manageable and may only require adjustments to your training plan or additional recovery time.

Running Weather:

If we’ve been dealing with an injury, how do we safely return to running?

Matthew:

Safely returning from an injury can be complicated. Remember, the amount of body weight going through your feet is significantly heavier for running than it is for walking, and there’s a greater number of steps. Depending on your injury, the tissues may need more or less time to take on the heavier loads of running. It’s important to prepare your body with a strength and flexibility program tailored to your injury. Be patient and gradually ramp up mileage and intensity based on your tolerance. Consulting with a PT or running coach can provide guidance on progressing safely and avoiding setbacks.

Running Weather:

What are the telltale signs that I need to adjust my running form?

Matthew:

Running form varies widely among individuals, and a common rule is, "if it’s not broken, don’t fix it." However, if you’re experiencing chronic injuries or noticing unusual wear patterns on your shoes, it might be time to reevaluate your stride. Signs of inefficient form include excessive vertical bounce, over-striding, or poor pelvic stability. Making small changes, like increasing your cadence or shortening your stride can improve efficiency. Consider exploring techniques like Pose Running, Chi Running, or the barefoot method, but remember, no single approach works for everyone.

Running Weather:

Running—and fitness in general—is obviously very personal, but if you had to boil it down, what are the three most essential strength exercises you’d suggest for a runner?

Matthew:

Strengthening the muscles around your hips is key for maintaining stability and reducing injury risk. The gluteal muscles play a vital role in extending the leg, stabilizing the pelvis, and absorbing impact.

If you’re short on time, focus on these three exercises: Clamshells, Lateral Band Walks, and Bridges.

These exercises can be done at home with resistance bands. And you can always increase the intensity by adding more resistance, repetitions, or longer holds.

Running Weather:

Okay, let’s say you’ve just completed a half marathon. What’s the best way to recover after a long run or race?

Matthew:

Following a long run, rest will eventually be your best friend but not before some easy movement. Cool down with some walking or slow jogging to reduce stiffness. Follow with static or dynamic stretching, foam rolling, or tools like massage guns or compression sleeves to calm your muscles and body. Experiment with different recovery methods to see what works best for you.

And of course, don’t forget nutrition. Refueling with a balanced meal rich in carbohydrates and protein, along with proper hydration, is equally important to aid muscle repair and energy restoration.

Running Weather:

How can I recognize the signs of overtraining?

Matthew:

Overtraining can lead to physical symptoms along with emotional and mental fatigue. You’ll want to watch for persistent pain and stiffness, unexpected weight changes, an increased susceptibility to illness, or feelings of burnout. Overtraining often occurs when the load exceeds your body’s ability to recover, especially for newer runners or those on condensed training schedules. Monitoring your physical and mental well-being, diet, and rest patterns can help prevent overtraining.

Running Weather:

Based on your experience, why should runners consider seeing a PT?

Matthew:

There are a multitude of reasons why a runner would benefit from seeing a physical therapist. Number one would be when you are experiencing an injury. A PT can look at your injury and not only treat it but teach you how to prevent or manage it in the future. As runners, we need to be mindful of how we perform movement along with how we prevent compensations during running. A PT can help you recognize these signs and make sure you have a good recovery plan during your training. Additionally, PTs can assess running form, identify muscle imbalances, and create personalized plans to optimize performance. Proactive visits can help you stay injury-free and consistent with your training.

Matthew is a Physical Therapist and the Clinical Director at Spear’s Clinton Hill – Myrtle Ave location. He received his Doctorate in Physical Therapy from Rutgers University in New Jersey. Matthew received his undergraduate degree in Kinesiology at Penn State University. He is originally from New Jersey but spent the last eight years in both Philadelphia and Chicago prior to moving to New York in late 2022.

Matthew has worked in Orthopedic Physical Therapy since becoming a Physical Therapist in 2015. He has served in multiple clinical, mentoring, and leadership roles prior to joining the team at Spear. He currently holds his Orthopedic Clinical Specialist (OCS) certification which he earned in 2019 along with training in Blood Flow Restriction, Kinesio Taping, Instrument Assisted Soft Tissue, and Manual Therapy. He believes in the power of being hands-on with his patients along with the use of a comprehensive full-body approach in the treatment of his patients.