How to Start Running Again Without Getting Injured w/ Dr. Matt Buch | Total Pursuit PT

In this episode, we dive into practical advice for runners at every level—whether you're just starting out, returning after a break, or training to boost speed and endurance. Dr. Matt Buch shares his expert tips on injury prevention, tailored training, and how to listen to your body, so you can stay active, healthy, and motivated.

In this episode, we discuss:

• Why many runners experience injuries, especially after long breaks or transitioning from past athletic activity
• The importance of strengthening and tissue tolerance building before returning to running
• Effective exercises for beginners: resistance training, plyometrics, and graded exposure
• When and why to consider seeing a sports or running-specific physical therapist before starting a new running routine
• The role of technology, cadence apps, and listening to your body during runs
• How to address common runner injuries like shin splints and knee pain, and what root causes to look out for
• Balancing strength training and running to prevent injuries and improve performance
• Tips for becoming a faster runner through varied training stimuli and speed work
• Resources like Up and Running Physical Therapy for injury rehab and prevention

Timestamps:

00:00 - Welcome & introduction to Dr. Matt Buch, holistic approach to pain and movement
01:21 - Why many people hurt themselves when they jump back into running
02:03 - The impact of Wisconsin's weather on running routines
03:06 - How past athletic history may not reflect current readiness
04:01 - Building tissue tolerance with resistance and plyometric exercises
05:31 - The value of seeing a running-specific PT before starting or returning to running
06:53 - Recommended tools, cadence apps, and listening to your body during runs
08:55 - Understanding shin splints and how to address them
10:08 - The challenges of changing running form and breathing patterns
11:13 - Balancing strength training and running, and avoiding injuries due to imbalance
12:52 - Strengthening calves and other key muscle groups for runners
14:26 - Common injuries in runners, especially knee pain and IT band syndrome
15:40 - Addressing root causes: weak hips & compensations
16:28 - Importance of challenging your muscles in new ways for sustained strength
17:06 - The importance of backing off when injured and the significance of recovery
18:33 - Tips for becoming a faster and more efficient runner
19:06 - Incorporating speed and interval training into your routine
20:09 - Helpful resources for running performance and injury prevention
21:09 - How Dr. Matt's clinic helps runners prevent injuries and recover from setbacks
22:23 - Wrap-up & teaser for next episode on dry needling

Resources & Links:

• Total Pursuit Physical Therapy & Performance
• Up and Running Physical Therapy Blog & Podcast

Connect with Dr. Matt Buch:

• Total Pursuit PT Website
• Dr. Matt's Motherhood Alliance Profile