Stride Running PT + Performance

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Littleton, CO
Stride Running PT + Performance

I'm Travis a physical therapist and performance coach focused on helping runners reach their goals.

In high school I went from dead last on the team to a D1 scholarship. No matter where you are in your running career, I've been there and am here to help

01/12/2025

According to that Apple Watch commercial, yesterday was national quitters day.

If you’re just starting up with running or back after a hiatus having a why is extremely important! It’s something you can lean on for motivation when things get tough.

I’m not talking about “I want to lose weight”, I’m talking about a deep, visceral why. Like “I want to lose weight to be healthy enough to play with my grandkids”. That’s something of meaning and will hold importance when motivation is lacking

If you don’t know your why yet, there’s a very simple activity you can do. Ask yourself why three times. Each time, expanding and getting deeper than the next.

I run because I enjoy it. Why? Because it gives me a sense of achievement. Why? Ultimately, I feel like the best version of myself during an after a run.

01/10/2025

If you don’t, you should!

With my sprained ankle, I decided that I wasn’t going do the full 30 minute run that I had planned for today. Instead I wanted to incorporate a walking warm-up and walking cool down to shorten the run. My easy running pace is 3/10 intensity and my brisk walking pace is 2/10 intensity. Here is how the math played out to convert from just run to walk/run:

Original plan: 3 x 30 minutes= 90

Adjusted run: Warm up walk 2 x 10 minutes= 20
Run 3 x 17 minutes= 51
Cool down walk 2 x 10 minutes= 20
20+51+20 = 91

01/07/2025

Starting over sucks!

I’ve lost count of how many times I’ve gotten out of shape and had to get back in. I’ve started over after a month off and I’ve started over after 7 years off. One takes longer but neither is easy!

If you’re starting fresh this new year, set the expectations. Getting into shape sucks and always will. It will also, always be worth it!

The only thing that helps makes the suck easier is consistency. The best running is consistent running. Speed and distance don’t matter if you run once a week.

Consistency is difficult but with the right goals and discipline is very achievable. Small and frequent achievable goals help to get the ball rolling and snowball your confidence.

If you need help or motivation, don’t hesitate to comment or DM!

05/05/2021

🧂RUNNERS SHOULDN’T BE SALTY🧂
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🛀It’s amazing to me that Epsom salt baths are continuing to be used. There really is no sound evidence behind them, especially for the purposes that athletes use it. While the magnesium in Epsom salt can be beneficial for skin conditions the idea that it’s soaks through the skin, through the bodies tissues to pe*****te the muscle is just unlikely. If any of the nutrients did reach the muscles, how much would make it that far and would it be enough to make a difference?
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📈Epsom salt is just another well marketed “hack” that placebo science has convinced us improve recovery. Get your nutrients from foods and save salt for your fries and sidewalks not for your body.
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🏃🏻Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
strideptco@gmail.com
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05/04/2021

🤯WE'VE BEEN DOING IT WRONG FOR A LONG TIME🤯
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🧊Icing is good for one thing...pain😫Immediately applying ice after an injury for a 10 minute period may make sense to initially help with pain but shouldn’t be used after that.
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🥶Icing actually constricts blood vessels which prevents inflammation and healing properties from getting to the injury. Continuous and frequent icing just slows everything down.
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❌Icing in no way prevents injury from occurring.
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🤕Icing can increase injury risk if performed at the wrong time. It reduces strength, endurance and speed, leading to increased injuries and should never be used before a run or competition.
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🏃🏻♂Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃♀

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
strideptco@gmail.com
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05/03/2021

💡FUNDAMENTALS > HACKS💡
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It would be great if we could do some thing for 15 minutes a day and be fully recovered, but the fact of the matter is it’s not that easy. Real recovery takes time, discipline and intention.
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💤 8+ hours of sleep is huge for being and feeling well rested and ready to go every day. We’ve all been told how important sleep is, now we just need to be doing.
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🥗Adequate nutrition is just as important as eating the right foods. If we don’t have enough fuel to keep our body going our recovery will suffer and we’ll break down. When it comes to what to eat I think we all have a good idea of what good eating is. Lots of fruits and veggies, fresh meats and whole grains. It’s really that simple.
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😰We usually don’t think of stress management when we want to feel better but it can often be the missing link🔗. We need to manage our stress internally as well as our stress from a training standpoint. This is why slower running is so important to make sure that we are well recovered for our next workout or race.
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🏃🏻♂Get the help you deserve from a Doctor of Physical Therapy who specializes in running rehabilitation and performance coaching🏃♀

We use a personalized 1-on-1 approach to
1. Relieve your pain
2. Get to the root cause of your injury
3. Give you the tools to run pain-free

Questions? Want more information?
(720)-257-9427
strideptco@gmail.com

04/27/2021

❌IT JUST DOESN’T WORK❌
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🏃Your body needs time to recover and running fast every single day will never make you faster in the long run.

🦴Not only will it impact your performance but you’re increasing your risk for injury.
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🏃🏻Generally, runners to race frequently understand this concept but a lot of recreational runners don’t. They run at one speed and that speed is usually as fast as they can tolerate. If you want to get faster you have to back it off at times.
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⚡️A lot of slow training and a little fast training is your best bet for improving performance.
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04/27/2021

❌IT JUST DOESN’T WORK❌
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🏃Your body needs time to recover and running fast every single day will never make you faster in the long run.

🦴Not only will it impact your performance but you’re increasing your risk for injury.
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🏃🏻♂Generally, runners to race frequently understand this concept but a lot of recreational runners don’t. They run at one speed and that speed is usually as fast as they can tolerate. If you want to get faster you have to back it off at times.
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⚡️A lot of slow training and a little fast training is your best bet for improving performance.
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Address

5856 S Lowell Boulevard #24
Littleton, CO
80123

Telephone

+17202579427

Website

http://strideptco.com/

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