Running Prehab, Running Training, and Running Physical Therapy / Rehab Tips from an Expert Physical Therapist and Runner Cassie Wagner
Cassie is an expert at pre-hab, post-op rehab, managing athlete's aches, strains, and muscle pulls associated with running and other activities.
If you are a runner or an aspiring runner struggling with injuries or motivation, you’ve got to listen to this full episode. We talk with Cassie Wagner, a physical therapist and runner, mom, friend, and co-owner of Need Pizza.
Cassie is only 39, so she doesn’t quite fulfill the criteria of The Running After 40 Podcast (she’s going to enjoy this year)! Be prepared-she is full of wisdom beyond her years.
Throughout her childhood, Cassie participated in all sports, including team sports in high school. She continued to workout in college as it was just a part of who she was. She initially started running with a friend and remembers thinking that a 3-4 mile run seemed impossible. However, once she started distance running, she was hooked. She continued to increase how far or how fast she would go by setting small goals and running milestones.
As a ‘competitive human’, she truly enjoyed celebrating these wins and continuing to improve. Her first race was the Bix 7 race course in Iowa, which is an extremely difficult 7 mile road race. Once she accomplished that, she knew she could keep setting larger goals and achieve them.
Paying attention to what your body can do and what feels right will help you run later in life- Cassie.
As she has gotten older, Cassie typically does not run more than 2 days in a row.
Exercise recovery after 40 is slower than at younger ages, so she advises participating. in variety of actitivites.
For running cross-training, she chooses to walk, bike, or lift.
Specific Recommendations for you from Cassie:
- Increase your stretching dynamic warm up or walk before you start your run (eg, don’t just head out for the run!).
- Be consistent with strength training, especially lateral strength training, hips, glutes, lateral lunge, or some side stepping.
- Check out The Prehab Guys Instagram account for excellent stretching and running prehab ideas.
- Reach out to a physical therapist, athletic trainer, or massage therapist with questions. Physical therapy for runners can be extremely beneficial.
I like to say running is kind of my medication and the way that I get through life and stay sane.
Cassie is proud of her marathon finish, half-marathon PR, and her dedication to fitness as a running mom.
Cassie recalls her proudest running moments during our podcast interview. One of her top memories is finishing a marathon. She jokingly remembers it as being like another job because the training program was so intense, but the achievement was worth it. Recently, she hit a sub two hour in the half marathon. Finally, she emphasizes how she kept running a priority as a ‘mother runner’ after 3 kids. Fitting fitness in is a priority to her.
She finds her motivation from sticking with a routine and feels like running is medicine for her.
Cassie calls herself kind of a ‘cardio junkie’. Despite that, she challenges herself to fit in strength training and cross training. She notes the reality is, runners won’t be able to run as long or as far or continue running if they don’t do the other things.
How does Cassie stay fit as a running mom with a crazy busy life?
“I like routine, I need routine,” she explains. She also reiterates how running is medicine for her and it makes her a better mama, wife, and PT. She just ‘feels better’, has more patience and grace and understanding when she’s physically active.
If you are just looking to start running or exercising, Cassie recommends starting slow, staying consistent, and realizing it will make you a better person.
Exercise in your 40s isn’t easy, especially with busy lives. Cassie’s encouraging advice for you:
- Start slow, even just a 10 minute walk a day. Moving produces happy chemical changes in the brain and improves cardiovascular, fitness.
- Get on a routine and make exercise a consistent part of your life.
- Realize by staying fit, you aren’t taking time away from others- you are making yourself a better person.
Working out is not selfish because it's going to make you a better person overall.
Cross Training for Runners- Recommendations from Cassie
Cassie continues to be grateful for what she can do and is thankful for the fact that she can run.
No matter what, she thinks people can find something to stay active. Some of her ideas for runners like you looking for cross training ideas include:
- Yoga
- Biking
- Eliptical Trainer
- Weight Training
- Swimming
- Pickleball
She recommends that runners try new things because you might fall in love with another activity!
Cassie recommends balanced nutrition as a way of life, not as a diet. Calcium and Vitamin D for runners are important to consider.
Cassie shares how if you ‘clean up’ on the nutrition side, you don’t have to work out quite as hard. She explains how runners need to avoid thinking, “Oh, I can eat that piece of cake- I just ran six miles”. Instead, she believes in a balanced diet for you.
She doesn’t believe in cutting out entire food groups or carb loading. She literally lives off of salads (salad greens for runners). Her advice is to discover what foods you process and digest well. Additionally, she emphasizes the need to get some sort of calcium and vitamin D into our bodies for bone density purposes (supplements, dairy, broccoli).
Cassie emphasizes the necessity of proper hydration for runners.
How much water should a runner like you drink? Staying hydrated is a must for runners! Cassie reminds those who are training for a race to pay attention to hydration all through training, not just for a few days before race day. If you are feeling bloated or having GI issues, she notes that lack of hydration may be the culprit. Staying hydrated isn’t always easy, but it’s worth it.
Specific resources for runners recommended by Cassie:
Runners Lamp (Aloveco Running Chest Lamp)
Garmin vs Fitbit- she chooses the Garmin
Peloton Bike, Peloton app (strength training, boot camps, yoga), especially for the cold Iowa winters
Theragun for muscle recovery post-run
Revolutionary Feetures socks
