Lisa Mitro, DPT (Physical Therapist for Runners)
PT specializing in runners; frequent training/recovery posts on foot/ankle strength, sleep, pain science, and return-to-run.
Prehab Myths: Runners Fear Injury Without Mandatory Exercises
The prehab exercises you’re doing before a run have a lot of runners in a chokehold…. Thinking they HAVE to do the exercises or they will get injured
Boost Exercise Intensity with Rotation, Tempo, and Holds
Simple ways to make an exercise harder without adding more weight: •add a rotation •slow down the tempo •add an isometric hold at the bottom
Top 5 Strength Moves Every Runner Needs
5 exercises runners should be adding into their strength routine: 1. Single leg RDL 2. Bulgarian Split Squats 3. Single leg hip thrust 4. Back Squat 5. Box Step Down
Longer Baby Sleep, New Mastitis: Parenting Firefighting
The positive: my 7 week old is sleeping longer at night The negative: I now have mastitis Parenthood really is just putting out fire after fire
Heel Drop Determines Foot vs Knee Stress
General rule: Lower heel drop—> more work for the feet, ankles, calves and Achilles Higher heel drop—> more work at the knee (and some at the hips)
Strong Quads Boost Running Efficiency, Weak Ones Hurt Performance
Hot take: being quad dominant isn’t actually a bad thing. You need strong quads to run efficient and weak quads cause problems too
Creative Outlets and Yearly Challenges Foster Personal Growth
2 things that have made me a better person 1. A creative outlet 2. Doing something that challenges myself each year
Nike’s Ad Strategically Targets Adidas, Boston’s Sponsor
Nike knew exactly what they were doing with that ad, especially since Adidas is the main sponsor of Boston
Rising Gas Costs Strain Parents Soothing Fussy Infants
Gas prices really need to come down because my 5 week old is SUPER fussy and the only thing that calms her is being outside and car rides
10% Mileage Rule Cuts some Injuries, Not All
The 10% increase in weekly mileage rule can help decrease your risk for injuries such as runners knee, ITB syndrome and shin splints, but research shows training errors may be more linked to plantar fasciitis, Achilles tendinopathy, stress fractures, hip...
Running Lowers Knee and Hip Arthritis Risk
Runners have less risk for developing knee and hip arthritis compared to non runners, so no, running isn’t bad for your knees (or hips)
Running Transformed: From Self‑Punishment to Pure Desire
One of the biggest shifts in my running from the time I started running to now is realizing I am no longer running to punish my body and I’m running because I truly want to
Postpartum Patience: The Unspoken Struggle of Self‑Compassion
The hardest part about postpartum is having patience with myself. Patience to adjust to the new norm, my new body, my new role, everything. I feel like this isn’t talked about enough
Absorb Crowd Energy, Preserve Your Own Power
My advice for anyone running a World Major Marathon: feed off people’s energy all weekend, but don’t let it drain you before the race even starts
AI Instantly Designs Holiday Outfits for Baby Girl
My favorite use of ai so far has been pleasing family members with holiday themed outfits for babygirl without actually putting her in them. From onesie to Easter dress in 2 seconds 💃