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The Runner's Weight Loss Transformation: Lose 15-30 lbs, Run Faster, & Stay Injury-Free - Even If You've Struggled Before 👉 https://www.r4ucoaching.com/16-week-transformation

04/18/2026

You’re closer than you think to becoming a healthy and consistent runner.

04/09/2026

Shifting focus from distance to duration for a period of time can be liberating for many new (or experienced) runners.

It takes the pressure off of metrics like pace and distance and frees you to focus solely on running at a comfortable effort for a specific duration.

Your time on feet will build. Your tissues will adapt. And eventually, if you decide to switch back to training by distance, it will come much easier.

Dr. Casey

04/04/2026

Advice for Peter from a PT & Run Coach - what’d I miss?

03/26/2026

Most runners are doing strength training wrong.

The 8 exercises, 4 sets of 15 reps - ain’t it.

The circuits that leave you tired but not stronger - ain’t it.

The strength sessions that look like cardio - ain’t it.

If you really want to reap the benefits strength training can offer your running:

-improved running economy
-reduced injury risk
-enhanced anaerobic capacity
-delayed time to fatigue
-improved maximal speed

Make quality and intensity your pals.

Just 3-4 exercises done with intent, pushed close to failure.

For most runners, that means going heavier.

That is the stimulus your bones, muscles, and tendons need and will thank you for on your next run!

Quality over quantity wins (and also saves you time).

Get strong to run strong,

-Dr. Casey

03/17/2026

How many can you do?

Some rules of the test:

-No bouncing
-No half reps (go all the way up, all the way down)
-No using wall/shelf to assist yourself up

Go until you’ve reached fatigue, can no longer maintain the required cadence (up for 1, down for 1), OR can no longer maintain the full range of motion.

Happy heel raising,

Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO” to learn more

03/13/2026

When starting a new skill like running, shrinking down the end goal (ex: “run my first 5K”) to a starting point that you’re SUPER confident you can do and stick with is the surest path to success.

Make it so that you’re a 9 or a 10/10 level of confidence it’s something you can commit to - both from a time and physical capability standpoint.

Build consistency first, even if it feels easy. Stack a bunch of small wins. This leads to momentum, and you’ll quickly develop a genuine belief you can actually do it.

Starting and stopping - whether due to injury, running just feels too hard, busyness - is one of the biggest struggles new runners face.

If you’ve ever started running, stopped for a while, and then started again - this is usually why.

The starting point was just too BIG.

Perhaps the best step for many of these runners to take is to shrink the goal. Make it easier to do.

You can always add more later (and I bet you’ll want to).

Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO” to learn more

03/10/2026

If it takes a weak attempt at a 🔥 reel edit on Facebook to get y’all to strengthen your calves, then that’s what it takes.

The calves are the workhorses of distance running, contributing roughly half the work for each step.

The soleus, specifically, is able to produce vertical forces up to EIGHT times our body weight.

One study even found that a larger and better trained soleus was correlated with better performance.

Calf strength is also heavily affected by the aging process, so for my elder runners out there, it’s even more important to take some time to strengthen these guys.

Both to help guard against injury AND improve performance, do your heel raises, folks.

Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, message me “INFO” to learn more

03/06/2026

These 4 principles changed the game for my running early on, and I still apply them intentionally today.

-Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO”

03/03/2026

Especially on social media, we often glorify the extremes.

Running sub-3hr marathons while maintaining a shredded physique.

100-250 mile ultramarathons.

Eating a box of donuts then running 10 miles.

The extremes are fun to watch.

However, for most of us in the real world, life isn’t lived in these extremes.

It’s lived in balancing running with work, family, stress, sleep…

And ultimately, using exercise as part of a simple, healthy lifestyle.

At the risk of sounding boring, that’s a fantastic approach for long-term health and consistency.

-Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong and healthy runner, DM me “INFO” and I’ll send you the details.

03/02/2026

If your goal is weight loss, you already know that a consistent habit of exercise is important.

One of the best ways to create a consistent habit of anything is to make that habit *easier* to do.

If you want to wake up earlier, you plug your alarm clock in across the room so you have to get out of bed.

If you want to drink more water, you carry a water bottle with you.

Reducing the “friction” of the desired habit makes it more likely you do it.

Same is true for exercise.

It wouldn’t make sense to choose an exercise you hate, because it would be hard to get yourself to actually do that exercise consistently.

So why not choose an exercise you enjoy?

Sure, running may feel hard when you’re getting started.

But as you build into it the right way, reach new distance or speed milestones, maybe even finish a race…

It starts to be a lot of fun.

Fun leads to consistency.

And consistency is the most important metric for results in weight loss and health.
 Dr. Casey

👉 If you’re ready to lose 15-30 lbs and become a strong, fast, and injury-free runner, DM me “INFO” to chat about 1:1 coaching

02/27/2026

These are the only times runners should be walking according to the updated 2026 very official guide.

Jokes aside…

Y’all know I am a big proponent of utilizing walk breaks to your advantage. They are a huge help in building into running injury-free, and also can assist in learning to enjoy running.

Step one is developing an enjoyment for running. If you skip this, you probably won’t ever be all that consistent - and consistency is required for virtually every running goal out there.

No running at the pool,

Dr. Casey

02/25/2026

Welcome to my page runners (and future runners)! Swipe through the above to learn how I can help.

Feel free to visit my site at the link in my bio to learn more about each of these.

Or, if you have any questions on my app or what coaching might look like for you, DM me “INFO” and let’s talk.

I’m glad you’re here!

To happy and healthy running,

Casey

Address

Lone Tree, CO
80134

Website

https://www.r4ucoaching.com/16-week-transformation

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