Starting a run without warming up is like driving a car hard before the engine has time to warm up. You might get away with it occasionally, but over time, it increases wear, reduces efficiency, and raises the risk of breakdown.

This guide explains why dynamic warm-ups matter, how they work, and exactly what exercises runners should perform before training or racing.

Every runner eventually asks the same question: Is this normal soreness… or the start of an injury?

Knowing the difference is one of the most important skills you can develop as a runner. In fact, research shows that over half of runners experience an injury within a year. The ability to interpret your body’s signals isn’t just helpful; it’s essential for long-term performance and longevity.

This guide will help you understand the difference between soreness and pain, recognize common running injuries, and confidently decide when to run, when to scale back, and when to seek help.

If you love high-impact activities like running, jumping, CrossFit, martial arts, or competitive sports, you probably know what knee pain feels like. For some, it’s a dull ache after a long run. For others, it’s a sharp pain that flares up during squats, box jumps, or takedowns. While high-impact training can keep you strong and conditioned, it also puts a lot of stress on your knees - especially if there are weak links elsewhere in your movement chain.

As a physical therapist, I want you to know that you don’t have to live with knee pain or stop doing what you love. The key is managing your pain smarter, not just “pushing through it.”

Running is one of the easiest and most popular ways to exercise. All you really need is a pair of shoes and a place to run, whether it’s on a road, a trail, or a treadmill. But have you ever wondered if the way you run could be causing you pain or even lead to injury? At Tualatin Valley Physical Therapy, we offer running analyses to help you improve your form and run with less discomfort.