Jan. 26: Foundations of Injury Prevention & Movement Screening
— Goal: Establish baseline knowledge and identify individual risk factors
— Welcome and Introductions: Connect, share marathon goals, and align expectations
— Why Injury Prevention Matters: Common marathon injuries and their impact
— Movement Screening and Assessment: Functional movement assessment to identify imbalances, weaknesses, and mobility restrictions
— Key Concepts: Proper biomechanics during running; importance of recovery and rest
— Interactive Component: Guided self-assessment drills
— Home Program: Personalized corrective exercises targeting key issues from screening
— Q&A
Feb. 23: Strength & Mobility for Resilience
— Goal: Build strength and mobility to support running mechanics and prevent injury
— Recap and Check-in: Review progress and challenges with home exercises
— Deep Dive on Key Muscle Groups: Core, glutes, hips, calves, and hamstrings
— Strength Training Principles for Runners: Why and how
— Mobility Drills: Hip flexors, ankle mobility, thoracic spine
— Practical Workshop: Demonstration and practice of corrective strength and mobility exercises
— Supplemental Tips: Nutritional support for tissue repair and inflammation control
— Home Program: Strength and mobility routine tailored for marathon training phases
— Q&A
March 23 — Recovery Strategies & Load Management
— Goal: Teach smart training progression and recovery tools to avoid overuse injuries.
— Training Load and Injury Risk: Understanding how to balance mileage, intensity, and rest.
— Signs of Overtraining and Injury Warning Signs: What to watch for
— Recovery Techniques: Manual therapy benefits (chiropractic, massage); self-myofascial release (foam rolling)
— Sleep hygiene and nutrition strategies for recovery
— Interactive Demo: Self-massage techniques and guided breathing exercises
— Mental Strategies: Mindfulness and stress reduction to support physical recovery
— Home Program: Incorporate recovery protocols and modify training plans as needed
— Q&A
April 20 — Final Tune-Up & Race Day Injury Prevention
— Goal: Prepare runners to approach race day injury-free and confident
— Review and Troubleshooting: Address lingering issues and concerns
— Race Week Mobility and Activation Routine: Dynamic warm-up and pre-race exercise
— Race Day Injury Prevention Tips: Warm-up and cool-down best practices, hydration and nutrition reminders; how to manage minor aches and prevent them from becoming bigger issues
— Post-Race Recovery Plan: Immediate post-run care and long-term recovery
— Q&A + Open Discussion: Final personalized tips
— Encouragement and Motivation: Empower runners to enjoy the race and their progress
