Instagram story viewer> @runr2p> Tagged

runr2p

@runr2p

723

followers

230

following

🤝Where DMV Runners Get Healthy + Stay Healthy
🏃‍♂️PT led Run Clubs | MD & VA
📈 Train Smarter. Race Stronger.
👇 Join Us & Improve Running Performance

POSTS STORIES REELS TAGGED

Achilles pain that improves as you warm up? You’re not alone.

With Achilles tendinopathy, it’s common to experience stiffness or discomfort during the first few minutes of running that settles as you get moving.

But feeling better during a run doesn’t necessarily mean your tendon is tolerating the workload well.

As a PT, I’d look at a few things:
🏋️ Calf strength: Can your calf muscles produce and tolerate the force required for running?
📈 Tendon capacity: Is your tendon prepared for the demands you’re placing on it?
🏃 Load management: Are your running volume, intensity, and recovery appropriate for your current capacity?

The goal isn’t necessarily to stop running altogether. It’s to understand what your symptoms are telling you and progressively build the capacity to tolerate running.

Don’t just chase pain-free miles. Work toward a stronger, more resilient tendon.

🏃 Dealing with Achilles pain? Book a Running Assessment through the link in our bio to learn how we can help.

11

1

There’s nothing quite like getting back to the starting line. 🏃‍♀️🏁

Especially when you’ve put in the work to get there.

Experience performance-based physical therapy in Leesburg, VA

23

1

Last week, I went into a race with the goal of crossing the finish line. Making the decision not to finish is sometimes one of the hardest parts of the sport.

A DNF doesn’t erase the training, the early mornings, the miles, or everything you learned along the way.

Sometimes your body is telling you something. Sometimes conditions aren’t in your favor.
& sometimes the smartest, strongest decision is knowing when to stop.

Your worth as a runner isn’t determined by whether you cross the finish line.

Running teaches us to push our limits, but it also teaches us to respect them. Knowing when to keep going and when to call it a day is part of being a resilient athlete.

You can be disappointed and still be proud of yourself. You can learn from the experience and come back stronger.

The goal isn’t to finish every race at all costs. It’s to keep showing up for the long game❤️

51

5

The race is over. But your running goals aren’t. 🏃

Whether you tackled the Baltimore Running Festival this weekend or you’re already eyeing your next race, lingering pain shouldn’t dictate what’s next.

Recovery is more than waiting for the soreness to fade. It’s understanding what’s holding you back and building the capacity to keep doing what you love.

Still dealing with pain after race day❓ Let’s talk about what’s next🤝

11

2

SUNDAY RESET: Your hips need some attention 🔄

Crossed the finish line this weekend? In the middle of a training block? Or just putting in work at the gym? This one’s for you 🤝

We spend plenty of time building strength, but how often are we challenging rotation, mobility and control?

This week’s reset brings 4 movements to the mix to challenge your hips beyond the usual training patterns.

A little time moving differently before another week of putting in work.

Reset today. Back at it tomorrow. 💪

Save this one for your next Sunday reset. 👊

55

4

64

3

Lower body strength training is an important part of a well-rounded running program.

Running is a repetitive, single-leg activity that requires the lower extremity to repeatedly produce, absorb, and control force.

Strength training gives runners an opportunity to build the capacity to handle those demands while addressing areas that may not be fully trained through running alone.

It can also improve overall force production, control, and single-leg stability, which are all important qualities for running.

You don’t need a complicated program or hours in the gym. A few well-selected exercises can complement your running and help build a more complete training program.

81

2

Your first big race is tomorrow 🏃💥‼️

Here’s the thread I’d send every first-timer at Baltimore Running Festival 👇

Swipe through for the night before, race morning, pacing, fueling, what to do if something hurts, and the week after.

To everyone running the full: you’ll pass our soon-to-open Baltimore clinic at Harbor Point.

Wave on your way by 👋

If something kept you from finishing, or you crossed the line and something isn’t right, we can help.

Comment ‘2UNEUP’ for details.

#BaltimoreRunningFestival #Baltimore #Marathon #HalfMarathon #RunBaltimore

198

6

Running 3 days per week can be a great way to build fitness, but it’s not the right approach for everyone.

The goal isn’t to run as little as possible. It’s to find the right balance of volume, intensity, and recovery for your current level of fitness and training experience.

A well-structured 3-day plan can include:
🏃 Easy runs to build aerobic fitness
⚡ Quality sessions to develop speed and performance
📈 A progressive long run to build endurance

Some runners can tolerate—and benefit from—higher mileage and more frequent intensity. Others may need a more conservative approach.

Your training age, previous running experience, current workload, and ability to recover all influence how much training you can handle.

The key is having a plan that challenges you appropriately and progresses as your capacity improves.

Don’t just run more. Train with purpose.

🏃 Want help building a plan around your goals and current capacity? Book a Running Assessment through the link in our bio.

38

0

The starting line is calling. 🏃‍♀️🔥

Whether you’re lining up at the Baltimore Running Festival this weekend or chasing your next goal, all those training miles are building toward something.

And there’s more to running performance than pace and mileage.

Understanding your mechanics, strength and movement can reveal opportunities to keep progressing.

Curious what your run could tell you?

Comment RUN and we’ll send you the details on our Running Performance Analysis.

9

0

🚨 MYTH BUST MONDAY: NO PAIN, NO GAIN? 🚨

Pain doesn’t mean you need to stop training—but not all pain should be pushed through, either.

So how do you know the difference? Pay attention to 3 things:
• Severity: How intense is the pain?
• Quality: Is it a dull ache, muscle soreness, sharp pain, or something that feels unusual?
• Duration: Does it improve as you warm up, linger after your workout, or continue to worsen over time?

These clues can help you decide whether to modify your training, keep moving, or seek professional care.

The goal isn’t to avoid all discomfort. It’s to know when your body is asking you to adjust. 👏

31

4

BALTIMORE RUNNERS! 🏃‍♂️🏁

Race week is here. You’ve put in the miles, and now it’s time to get ready for the starting line.

We’re treating Baltimore Running Festival participants to a FREE pre-race compression boot recovery session at Rehab 2 Perform!

Compression boots use dynamic air pressure to promote circulation, help reduce feelings of muscle soreness and heaviness, and give your legs a little extra attention before race day.

📍 Available at most R2P locations.

👇 Comment RACE and we’ll DM you the code to claim your FREE session!

See you at the starting line, Baltimore! 🔥

13

6