Welcome to my running blog. This blog is designed to educate you on foot and ankle health issues and all the things that can help you run fitter and faster. My goal is to help you in your running goals. It is updated frequently to keep you informed. 


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Summer Heat Slowing Your Run?

Posted by: Dr. Marybeth Crane Posted Date: 07/28/2015


The heat and humidity are back! Yes, I feel like I’m running on the face of the sun! But we have goals to reach! Remember that “Run 2,015 miles in 2015?” Yes, we’ve hit 1,000 miles, but we are a little behind our goal.


So how should you adjust your training program as the summer heat increases?


In Texas, the heat and humidity seem to descend upon us overnight. One day its crisp and cool, the next day we are living on the sun ☺ Seriously, it would be much easier to get used to the heat and humidity if the temperature rose slowly and we had time for our bodies to adjust to the “new normal”, but sadly in Texas we have very little adaptation time each summer.


So what can a runner do to continue to run while the sun is beating down on us? First and foremost, slow down! You can use a heart rate monitor and adjust your pace with your zones (yes, many times that means you are walking). Many times you need to slow down at least 90 seconds per mile in hot and humid weather! This will not have a deleterious effect on your conditioning! Your body becomes conditioned to the heart rate range regardless of the actual pace. When the weather cools, you will be amazed at how fast you can run and maintain that same heart rate!


What else can you do to survive the summer heat?

1. Run early in the morning.

2. Hydrate all day long and carry a water bottle

3. Add salt tablets or electrolytes to your hydration plan

4. Wear sweat wicking clothing in light colors or run naked (just kidding)

5. Walk breaks are OK when your heart rate is all over the place

6. And last resort, run inside in the air conditioning ☺


Bottom line, heat stroke is not pretty and will definitely not help your fitness levels. Slow down, hydrate and use you heart rate as a guide to survive summer running in Texas!


Don't Let Your Lawn be a Toe-Away Zone!

Posted by: Dr. Marybeth Crane Posted Date: 06/30/2015

Don’t Let Your Lawn Be a Toe-Away Zone!


Another edition of “Stupid Things People Do to Hurt Themselves”: Lawn Mower Foot Injuries


Your lawn could easily become a "toe-away" zone if you’re not careful when operating your lawn mowers. Just this weekend, while I was on call for FAANT, an unfortunate gentleman decided to mow his lawn in sandals, and ended up amputating the ends of his great and second toes after the blade got stuck on high wet grass. Nasty injury and very preventable!


The U.S. Consumer Products Safety Commission estimates more than 37,000 Americans suffer a power mower-related injury each year. Other groups cite up to 70,000 injuries! That’s way too many injured piggies!


Foot injuries from lawn mowers can range from dirty, infection-prone lacerations to severed tendons to amputated toes. If you or your loved one gets in a tussle with your lawn mower, even just a minor injury, immediate treatment is necessary to clean and flush the wound thoroughly and apply antibiotics to prevent infection. Superficial wounds can be treated on an outpatient basis, but more serious injuries usually require some kind of surgical intervention to repair tendon damage, deep clean the wound and suture it. Tendons severed in lawnmower accidents generally can be re-attached surgically unless toes have been amputated.


What can you do to avoid your lawn being a toe-away zone?

• Don’t mow a wet lawn. Losing control from slipping on rain-soaked grass is the leading cause of foot injuries caused by power mowers.

• Wear heavy shoes or work boots when mowing. No sneakers and definitely no sandals or barefoot.

• Mow slowly across slopes, Never go up and down.

• Never pull a running mower backward.

• If your mower gets stuck, don’t tug on it towards your body! Turn it off and untangle it.

• Keep the clip bag attached when operating a power mower to prevent projectile injuries.

• Use a mower with a release mechanism on the handle that automatically shuts it off when the hands let go.

• Always keep children away from the lawn when mowing it.


If you do sustain a lawn mower injury, seek immediate attention of your local foot and ankle surgeon!

Running During Pregnancy

Posted by: Dr. Marybeth Crane Posted Date: 05/12/2015

Running While Pregnant


So my last blog was about running after pregnancy. The questions that followed were more about running while pregnant. It seems that there are lots of women getting mixed messages about running while pregnant. Is it safe? The answer is, it depends.


Let me start with I am not an OB/Gyn specialist. I am a podiatrist who specializes in sports medicine. That being said, I am the mother of three girls; and ran a marathon 3 months pregnant with my daughter Caitlin (who is now almost 15). I ran during my first two pregnancies; but during my pregnancy with Sasha, my youngest, I had to stop due to complications. Age definitely was a factor, since I was approaching 40 at the time. Conclusion, talk with your doctor. I can only tell you about my experience and the experiences of many of my patients with running during pregnancy.


Alysia Montano, a former University of California star, ran the 800 meters at the US Track and Field Championships last summer, at the age of 28 and 34 weeks (8 months) pregnant. Her doctor cleared her to run and she ran a slower than her normal, at a steady even pace but finished with a respectable time. Her goal was just to compete.


I ran a marathon pregnant at the age of 31 and 14 weeks pregnant (3 months), but wore a heart rate monitor, and had a Sherpa on his bike checking on me along the course. His job was to make sure I didn’t get dehydrated or have any issues along the way. I finished in a respectable time; not my best, but not my worst!


So what are the recommendations about running while pregnant?


1. Running is actually good for the Mom and the baby, as long as you are not high risk AND it is part of your normal routine PRIOR to your pregnancy. It is not recommended to start a vigorous exercise program while pregnant.


2. During your first trimester, you should continue your normal routine; but be mindful of getting over heated. Make sure you stay hydrated and cool.


3. During your second trimester, time to talk with your doctor. Some women have to stop running because they have weakness in their cervix. This was why in my later pregnancy I had to stop. I was slowed down to a brisk walk. Kegal exercises are also important during the second trimester.


4. During your second trimester, it is also important to realize that you need to shorten your stride and watch your posture. Hunch back is not a good look; and it puts too much pressure on your knees and feet. This is also the time to change your shoes to at least a half size bigger. You may need wider as well. You may also need a more supportive shoe than what you normally wear. As you start to add bulk to your frame, your feet tend to swell and get a little longer, wider and a little flatter. (This does not change after you delivery – most women stay at least a half size larger in shoe size after pregnancy).


5. The third trimester is usually where many women stop running just because they are uncomfortable. There are bands that can help with the bulk of your belly; but you want to avoid anything that hampers fetal blood flow. Brisk walking and slow jogging can really be helpful to keep the swelling down in your legs and help in delivery. No studies have shown running is harmful to your baby.


6. After delivery, it is important to get back to your routine. This helps with your recovery and also can help avoid post partum depression. See my last blogs for tips on getting back out there.


Bottom line: Pregnancy is not the time to start a new running program, but if you are a veteran runner and jus happen to be pregnant; talk to your doctor about continuing to run. Other than woman with cervical weakness, most runners can continue as long as they are mindful of increasing heart rate, over heating and dehydration.


 Update on the goal to run 2,015 miles in 2015: Art and I continue to churn out the miles. We are approaching 700 miles this weekend and will be in Chattanooga, Tennessee for the Ironman 70.3 Chattanooga this weekend. Full race report to follow next week.


 Run Happy! Run Healthy!

Running After Pregnancy

Posted by: Dr. Marybeth Crane Posted Date: 05/11/2015

So you are holding your new little bundle of joy, and after the first few weeks of sleepless nights and exhaustion are over, you start to think, “When can I get back to running? I feel FAT!” You are not alone! After having my first daughter, Alex, I started a marathon training program to lose the weight and find myself again. Running makes Moms more sane (better than Prozac, ha ha). Seriously, a mother who feels better has happier children (ask mine - they send me running when I’m cranky).


So when is it OK to run again? And how should you approach it? Most physicians will tell you that you need to wait at least 6 weeks before trying to resume vigorous exercise. Your body needs to heal. It is important to discuss this with your doctor and realize that with each subsequent pregnancy it may take longer. I couldn’t run effectively for 4 months after having my youngest daughter, Sasha, at the age of 40. Older Moms need more healing time. Talk to your doctor and listen to your body. If it hurts, wait a little longer.


It is fundamentally important to understand that new Moms experience several changes in their biomechanics due to post-partum gait changes. The greatest of these changes is a forward-tilting pelvis. This forward tilt of a typically stable area of the body can cause hip, lower back and leg pain due to compensation. Due to the strain of pregnancy and labor on the abdominal muscles, it is important to focus on strengthening them on your way to getting back to running. Multiple exercises that strengthen your abdominals can help: Squats, bridges, and planks are great examples. Couple this with shortening your stride and increasing your cadence to decrease impact. Some new Moms need pelvic floor exercises and even physical therapy to get back to normal; don’t hesitate to ask your doctor for a referral if you feel like you may need additional help getting those abs back to the new normal!


Important safety tips prior to walking outside to run!


1. If you are breast-feeding, feed your baby or pump yourself dry.


2. Buy a slap-them-to-your-chest running bra (4+ barbell strength at


3. Buy a new pair of running shoes and realize your shoe size usually increases at least half a size with each pregnancy. You may wear a larger size or even a wider size.


4. Go pee, even if you don’t feel like you need to (New Moms tend to be leaky while running)


5. If you are planning to run with a baby jogger, wait a few weeks because it takes more abdominal strength to push a jogger.

You have to walk before you run. Start with walking briskly for 10 minutes. Then run slowly for 5 minutes; walk for a minute. Repeat. Then walk a ten minute warm down. You’ve been out of the house for 32 minutes. Time to go home.


The next day, walk for 10 minutes to warm up; run 5 min: walk 1 min; repeat twice, then walk 10 minutes to warm down. You should notice a pattern. As long as you are feeling fine, increase by one interval each day. Do not run more than 6 times a week and drink lots and lots of water!


Running after pregnancy can be your only ME time! It’s important to have that time for your sanity. Let’s get back at it, but slowly and listen to your body!

A Plan For Returning to Running After Injury or Surgery

Posted by: Dr. Marybeth Crane Posted Date: 05/07/2015

Returning to running after an injury or surgery is often frustrating to the runner, and also to their doctor! Most veteran runners start back too much, too soon and too fast. The opposite can also be true; newbie runners are often afraid to re-injure themselves so often are extremely cautious making themselves borderline paranoid in their return to sport. Which is better? Neither! Somewhere in between is the most prudent, and less frustrating way to return to activity; especially after surgery!


God’s basic rule of bone healing is that the average person takes at least 8 weeks to heal a fracture or a surgically cut bone. It is important to understand that it’s his rule, not mine - made up to torture my patients! It is also important to understand that age and extent of injury can make this 8 weeks longer! Yes, I said that bad word – age! Listen to your doctor and don’t try to run too soon, or you may cause yourself a set back laden with swelling and more pain!


So you’ve been cleared to return to running! Yea!!! But what does that really mean? Well, it depends. Great answer, I know ☺. The rate at which you can return to running is limited by your soft tissues ability to adapt to increasing stress. Gradual increase in running stress is paramount to this adaptation.


Here is a good basic plan to return to running after an injury or surgery:


Walk 5-7 minutes to warm up, run 5 minutes, walk one minute, run 5 minutes, and then walk 5-7 minutes to cool down. If you have no pain during this walking and running (Important tip! IF NO PAIN); then progress by one more interval each day. Day two would be walking 5-7 minutes, run 5 minutes, walk one minute, run 5 minutes, walk one minute, run 5 minutes, and finish with walk 5-7 minutes. You get the idea.


The next question is always, “When can I get rid of the walk breaks?” If you are under the age of 50 and a veteran runner, the walk breaks can be eliminated after you can walk:run with no pain for 45 minutes or so. In my opinion (and understand this is just my opinion), most newbie runners and those over the age of 50 should continue walk:run either forever (Yes, I love the Galloway method) or until they can comfortably walk:run for an hour. Another good tip is also to start with a pace that is comfortable, even easy; then after you can walk:run for 45 min to an hour with no pain - then you can start increasing your pace. Long, slow distance is good for your adapting muscles, tendons and bones.


I know this seems very slow to many of my readers, but return from injury can be fraught with setbacks. This is a plan to continuously move forward in your fitness and avoid more time off! You will progress quickly through this algorithm if your body is healthy and sound - ready for the running challenge! Listen to your body and progress at your own pace!


Update on the Running 2,015 miles in 2015 Challenge: Art and I are still going strong! We reached 600 miles just before the end of April, and although we were slightly less than our target of 671; we are planning on doing quite a bit of racing this spring and summer, so I think we still can easily reach our goal! Next race is Ironman 70.3 Chattanooga next weekend! Full race report to follow!

Run Happy! Run Strong!

Spring is Here! Tips For Aging Runners

Posted by: Dr. Marybeth Crane Posted Date: 03/24/2015

Spring has sprung in Texas after a crazy wet and icy winter in the DFW area. Rain, sleet, snow and ice have kept many runners on the dreadmill. If you follow this blog, you realize that Art and I are on a quest to run 2015 miles in 2015! This has been quite a challenge with the insane weather patterns and record cold temperatures; but we are still on track to get it done!


The end of March brings not only warm spring weather, but also Art’s 50th birthday! Hard to believe! So today’s blog musings are dedicated to Art’s birthday and the aging runner.


 A wealth of studies show that proves running well into your AARP card age bracket brings far more benefits to the body than risks, particularly since the reality of degeneration is inescapable. Running can delay and significantly reduce many of the impacts of aging. One study out of Stanford University supported the long accepted anecdotal conclusions that compared to non-runners, running seniors are 16 years later to experience heart disease, diabetes, high blood pressure, some cancers, and neurological ailments. As a group, they experience better mobility, coordination, weight control, bone density, muscle strength, and an overall sense of well-being.As a physician, I have long held these facts to be self-evident, but it’s nice to see our assumptions backed up by hard evidence.


Here are some tips for aging runners:


1. Start with a good platform. Most fit seniors are actually losing a lot of their fat pad on the bottom of their feet. They also have more pronounced biomechanical issues due to the lovely aging process. Having the correct shoes with a good fit is paramount! Many require functional orthotics in a cushioned running shoe for optimal comfort.

2. The body as it ages becomes less and less elastic. Warming up, stretching and cooling down are even more important for the aging athlete. Stretch every day!! And yoga and pilates can be your friends!

3. Listen to your body! The days of “no pain, no gain” are over. If it hurts, stop! Address small issues quickly and they won’t sideline you for months. Come visit your favorite podiatrist ☺

4. Plan active rest. Also known as relative rest. When I turned 40 I took up triathlon so that I could have a good reason to cross train with swimming and cycling. Rest and adequate sleep can be an amazing youth elixir.

5. Vary your workouts. Different surfaces, different intervals and mix in some cross training. Stop pounding the same joints and muscles every day.

6. Choose less (but higher quality) speed workouts and more sustained distance/time efforts to counter the natural and inevitable decline in aerobic capacity.

7. Race from time to time to keep yourself motivated and to enjoy the social part of running!

8. Make running fun again by picking destination races and events. I like to say that “I don’t race anymore, I participate.” Many times it is way more fun to just participate and enjoy the events, especially when the venue is a new city or country.

9. Volunteer at races or coach a running club. Your longevity and energy can really help newbie runners keep the boom moving!


Despite a few opinions to the contrary, running as we age can be a literal life-saver and can slow down the aging process! The aging runner is making strides in achieving the greatest physical and mental well-being possible. For an overall excellent quality of life, hit the roads and trails. Just run happy!


More on master’s running to come…..


Run Happy and follow us to 2015 miles in 2015! 500 miles down, 1515 to go…..

Strengthening Your Foot Core to Prevent or Rehab Running Injuries

Posted by: Dr. Marybeth Crane Posted Date: 03/19/2015

 Running injuries are often caused by failure of the stabilizing muscles of your feet that make up your “foot core”. We all talk about how important “core” stability is in preventing injuries, but most of the focus is on our hips, pelvis and back. What about the tiny little “foot core”? There was a really interesting article in this month’s British Journal of Sports Medicine, which make the case that we shouldn’t ignore our “foot core”. In fact, the authors challenge us to move beyond lifetime orthotic control; and after treating an injury with stabilization and rest with an orthotic, slowly wean the runner away from their orthotics by gradually stabilizing the “foot core”. Interesting paradigm shift! I'm not ready to get rid of my orthotics, but, perhaps this is really not so new, but just another way to meet the demands of runners who want to go back to natural running style without the use of corrective orthotics or stabilizing shoes. Hmmm. Sounds like the exercises we presented years ago to stabilize your feet in order to introduce minimalism? I definitely see where this could be helpful in treating all of our runners that don’t have overwhelming biomechanical issues. It certainly can’t hurt!!


So what makes up the “foot core”?


Your feet have extrinsic and intrinsic muscles. Extrinsic muscles originate far away from the joints that they move. These are the toe muscles that start on the shin bones and turn into tendons that attach on the ends of the toes. They can curl and extend the toes, but they do it by crossing over the many small bones and joints of the foot. Intrinsic muscles originate and attach within the same body part. In the foot, they originate on the heel bone or long bones of the arch of the foot and attach on the toes. The intrinsic muscles are like the “core” muscles of the foot. Because they are deep and don’t cross over too many joints, they can work well in stabilizing and protecting the arch and structures within the foot. There are actually 11 tiny little intrinsic muscles in your feet, but they have a big job to do. When the foot intrinsic muscles are weak, the foot structures are more prone to increased stress and injury. Strengthening the intrinsic muscles of the foot is good for people with foot injuries (especially plantar fasciitis) and of course those looking to prevent injury.


So how do we strengthen the “foot core”?


Here are some examples of foot intrinsic strengthening exercises. They can be done either in sitting or standing, one foot at a time, or both together. At first, the movement may seem impossible, but if you practice for a few minutes a day, you will start to see the toes working with better control.


1) “Toe Swapping” – Start with your foot flat on the floor with equal pressure on your heel, the base of the big toe, and the base of the little toe. Raise up the big toe while keeping the other 4 toes flat and pressed into the floor. After holding a few seconds, try the opposite. Flatten the big toe down into the floor and try to lift up the 4 small toes. Try not to let your whole leg roll back and forth as you swap back and forth between the big toe and the 4 small toes. You can start by using your hands to hold the toes in place to help your body learn how to isolate the toe movement.


2) “Playing the Piano” – Start with your foot and all the toes flat with equal weight on the inside and outside of the foot. Raise the big toe up by itself as in the previous exercise. Keeping the big toe up, raise up the second toe to join it. Then add the third toe, the fourth, and the pinky. Try to make each toe come up separately. Once all the toes are up off the floor, start putting them back down one at a time starting with the little toe. Keep rippling them up, and then down, like someone playing scales on a piano.


3) “Doming” – Start again with the foot flat on the floor. Try and press the underneath side of the small knuckles of the toes down into the floor. This should make the main knuckles closest to the foot raise up like a dome. The toes need to stay long and straight. When the toes curl under, it’s the extrinsic muscles working, not the intrinsic. These movements will be a little frustrating at first, but they will strengthen the “core” muscles of the foot. They also make good party tricks.


There is a great video on strengthening your feet to prepare for minimalist running (by yours truly) that gives you 6 more simple exercises to strengthen your feet! Check it out! And of course, if you have any foot pain that is not resolving, consult your favorite podiatrist!

On a side note: The quest to run 2015 miles in 2015 is still moving forward!

We hit 400 miles this weekend at the Dallas Athlete’s St. Patrick’s Day Triathlon!


Fun Times…..Now 1615 miles to go…..See you at the Dallas Rock & Roll Half Marathon this weekend!

300 Miles Done! 1715 Miles to Goal of 2015 Miles in 2015!

Posted by: Dr. Marybeth Crane Posted Date: 02/28/2015

It’s Snowmageddon in the DFW area this weekend. The Cowtown Marathon scheduled for tomorrow morning is up in the air at blog post time, and they’ve already cancelled the 5K and 10K today. Roads are icy and snow has actually accumulated! Crazy weather all over the US and yet we are all still getting our miles in!


Tomorrow is March 1st and as of this morning’s treadmill session, we have run 300 miles since January 1st! That puts us about 25 miles behind schedule to make our goal of 2015 miles in 2015 but with lots of time to make it up! I figure, given the weather and the short month, we are doing just fine! Best of all, racing season is upon us in March.


Snuggle up this weekend and make a plan for spring! Pick a race and put it on the schedule!

Keep moving forward to your goals peeps! See you out there……

Running in Ice and Snow During Icemageddon 2015?

Posted by: Dr. Marybeth Crane Posted Date: 02/24/2015

On my way slip, sliding away during Icemageddon 2015, I saw several people out running or attempting to run in the neighborhood. Now I’m at the office, and already have three add-on patients for this afternoon with slip and fall injuries.


Here is a little public service announcement from your favorite podiatrist. If you are going to run in ice and snow conditions, and not default to the treadmill, please invest a few bucks in a pair of Yaktrax’s.


The Yaktrax Run is an ice traction device anatomically designed for use with running shoes. Run naturally on packed snow and ice with the Yaktrax Run's combination of removable spikes and steel coils, providing 360° of unbeatable traction. Continue your training during the winter with the same stability you are accustomed to on dry surfaces. The Yaktrax Run can be worn in temperatures as low as -41-Degree Fahrenheit.


Smarter runners with a pair of Yaktrax don’t fall down and go boom as often!!!


And yes, we are open today at FAANT!

Winter Weather Making You Hate Your Treadmill? Here are Some Tips to Make Treadmill Running Not Suck!

Posted by: Dr. Marybeth Crane Posted Date: 02/17/2015

Winter Weather Making You Hate Your Treadmill? Here are Some Tips to Break up the Monotony!


Let’s face it, I love to run…..outside! I hate the dreadmill! I mean treadmill ha ha. But at this time of year, and with the insane winter weather currently reeking havoc on the United States; the treadmill is a necessity. So I think I should’ve titled this blog, “How to make treadmill running not suck!” Your treadmill can be a great training tool. They can also make running incredibly monotonous and boring. Here are some tips to help you not loathe treadmill workouts.


1. Intervals. Running at a constant pace is the definition of boring. I almost always do some kind of interval workout on my treadmill. Some days that is five minutes of running with 1 minute of walking, then repeat. Some days it’s increasing pace then increasing elevation. This is a great way to work at race pace and to dial in your mile repeats pace. Make a goal for your intervals and then just set the treadmill to switch back and forth automatically so that you concentrate on the current interval, and stop thinking about the overall workout. If you are watching television, you can simply do commercial intervals. Run at a steady pace during the show but when it breaks for commercial, increase to 80% effort or at least 2 mph faster than your jog pace until the commercial break is over. Make it simple! Suddenly you realize your workout is done and you have gotten your sweat on!


2. Distractions. Art is constantly watching a movie when he is on the treadmill. I often watch sports. Set your DVR for a movie you’ve wanted to watch or the game you missed the day before. Then set your time and get after it! It’s amazing how fast the workout gets done while you are screaming at a basketball or hockey game! Music is another great distraction. Make yourself a killer playlist with an upbeat tempo then sing!


3. Strength training intervals. Another trick I like to use is to doing run:strength intervals. What I mean by that is to run for 10 minutes then get off the treadmill and immediately do 25 push ups, 25 crunches, 25 side crunches, 25 lunges then get back on the treadmill and do it again. It can be as simple as 5 minutes running to two minutes of interval strength training then repeat. Don’t feel like doing push ups? Then how about 5 minutes running on the treadmill and then get off and run the stairs of your house for 2 minutes, then repeat. The purpose is to break up the workout! Try to do four or five sets. Breaks up the monotony and gets another goal done!


4. Hill Training. Living in Texas we don’t have a plethora of good hills and a treadmill is great tool to use to work on your hill strides. Start with a 5-minute warm up jog. Then increase the elevation by 3 percent for 1 minute. Then back down by 1 percent for 2 minutes. Then back up to 3 percent and increase effort by 1 mph for 1 minute. Then drop the elevation by 1 percent but keep the pace for 2 minutes. Repeat increasing by 1 mph until you are now at 3 mph faster than your jog. Keep repeating until you have done your time or distance goal. You can creep up the elevation as well with the pace, but don’t go about 6 percent.


5. Work on your stride count. You may not realize that most elite runners run around 180 steps per minute. The more steps per minute you take, the more efficient you run. Focus on counting your strides by counting how often your right foot hits the treadmill belt in a minute, then double. That’s your stride count. Try to improve it and pick up your feet and knees. No marathon shuffle or you will trip! (Not pretty, I’m sure you’ve seen the You tube videos)


6. Have a virtual treadmill coach! Not crazy! I use Spinervals DVDs when I’m on the bike trainer. They also have a series of runervals. It’s a great DVD workout complete with music and Coach Troy yelling at you to pick it up or take it down a notch. Think virtual class! A good option if you need more focus during your workout. For more info go to (not a paid endorsement, just a user ☺)


Inclement weather and short winter days make the treadmill a necessary evil! Use these tips to make your treadmill runs not suck!


Yes, we are still on the quest to run 2015 miles in 2015! Only 1774 miles to go as of today!






Because so many people suffer from foot pain unnecessarily, we wrote a book to answer commonly asked questions. Get your free copy here.


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