Running4U

Work w/ Dr. Casey to become a consistent and injury-free runner in 2026 👉 https://www.r4ucoaching.com/1-on-1-coaching
(1)

02/09/2026

How I’d start running from scratch!

Starting well leads to enjoyment.

Enjoyment leads to momentum.

Momentum leads to consistency.

01/27/2026

I have some beef with ChatGPT.

And okay, okay, yes - I do have some bias.

I am a physical therapist and run coach, so I have my thoughts on what a sound, individualized run program should look like.

However, I asked ChatGPT to make me a run plan for a total beginner.

And for most complete beginners, the plan was far too aggressive in its progressions, and also had little to no focus on recovery (namely, it did not include a recovery week with decreased volume every 3-4 weeks).

I’ve coached hundreds of beginner runners over the years, and I can say with a high degree of confidence that many new runners would get injured following that plan.

I also threw in my own running background info and 5k goals to see what sort of 5K plan it would give me - and I was similarly concerned.

The dosage of intensity was *way* too much, and there also wasn’t a great converging progression of aerobic, speed, and specific endurance workouts that would lead to a peak 5K performance by the date I gave it.

At the end of the day, ChatGPT is simply a language model pulling information from online, of which many generic run plans exist that are not the greatest. So, the plans it gave make a lot of sense.

Don’t get me wrong - ChatGPT is incredible. Some parts of the plans were truly impressive. It might even work great for you!

Just consider this your friendly neighborhood PT and run coach telling you to use it with caution.

01/23/2026

👉 Work with me 1:1 virtually to run strong & healthy - or join my app for beginner runners!

01/20/2026

The nuance here is strong - in that what a week looks like for you should be entirely dependent on YOUR goals - while considering your training history, injury history, time available to train, etc.

I included the example week I did as most recreational runners are training for something like a 5K or half marathon - and benefit from a structure similar to this.

If you are a beginner starting from scratch or an elite runner training for Boston, this will look different.

But the principle of intentional variation stays the same.
�Hopefully this gives you some ideas for your own training.

Let me know if you’d like help - I am coaching more runners 1:1 in 2026!

Casey

01/17/2026

Simplicity done consistently beats fancy done sporadically.

Running is simple at the end of the day.

Lots of easy.

A little hard.

Repeat for a long time.

-Dr. Casey

👉 Work with me 1:1 virtually to run strong & healthy - or join my app for beginner runners!

01/16/2026

👉 Work with me 1:1 virtually to crush your biggest running & health goals - or join my app for beginner runners!

A backpack full of books. Cinder blocks. Salt bags. Stairs. Your living room.

You can get creative and use whatever you have available to help you get strong to run strong!

Calves are the workhorses of distance running - and they are also heavily affected by the aging process. So strengthening these up regularly is in runners' best interest.

As I look to increase my running volume and intensity this year, I know I’ll have to stay on top of this.

01/09/2026

Shin splints are typically an overuse and load management issue, so alongside these exercises, considering your run programming carries a lot of weight.

Variables like your mileage, intensity, frequency, training surfaces, can all be modified to help calm things down before building back up slowly but surely.

Hope this helps!

👉 1-on-1 coaching and my app for beginner runners are the two best ways I can help you in 2026. Check them out at the link in my bio.

01/08/2026

Hi Facebook!

I’m Casey, Founder of Running4U.

Posting to your timeline with an exciting update to share.

Beyond my running app for beginners, I will be opening some 1-on-1 coaching spots in 2026!

You might want to run your first mile, PR your upcoming marathon, build muscle, safely transition back into running after rehabbing an injury in physical therapy, or something in between - and if so, I’d be happy to talk more.

A little about me…

I am a Doctor of Physical Therapy, UESCA running coach, Precision Nutrition L1 coach, and self-proclaimed training nerd who loves to run, strength train, and stay fit while also maintaining balance in my life.

Becoming a dad this past year has given me new perspective on life and the role running, health, and fitness has in it.

I want to be around for a long time to watch my daughter grow up, move well for a long time while maintaining the aerobic capacity and speed reserve to chase off boys (kidding)(kind of), and simply show up as the best version of myself.

And to do this, I know the habits I’ve established in my 30’s will shape what I do in my 40’s, 50’s, and 60’s+.

As cliche as it may sound, fitness is not my life - but it does make every part of my life better.

I’d love to help you find the level of fitness you are looking for within a healthy, sustainable balance.

Finally run consistently following a nagging injury.

Run your fastest 5K or half marathon.

Or whatever it might be for you!

If you’re interested in working together, you can visit the link in the comments below or on our profile page to learn more and apply.

Thanks for following along, I’m truly glad you’re here!

Let’s make 2026 a great year.

Casey

01/07/2026

The VIBE for 2026.

I’m often asked about the “right” exercises or the “best” shoes or the most “optimal” training plan.

And these are all important questions. But none of it matters if there isn’t any action.

Consistency, even if imperfect, always wins.

-Dr. Casey

12/31/2025

Keep moving forward.

A good mantra to take with us in 2026!

Our None to Half Marathon Challenge group kicks off this new year. (Link to learn more is in the comments below.)

Going from zero running to a half marathon doesn’t happen in a day. It starts with 1 minute running bouts, some walking, and a resilient mindset to keep moving forward.

Because if you keep moving forward one day at a time, incredible things can happen.

This doesn’t mean always pushing yourself - sometimes it means taking a rest day to prioritize tomorrow’s run, implementing runner-specific strength work to keep injuries at bay, or simply making a conscious effort to get back on the wagon after a period of inconsistency rather than giving up.

But each step is a step forward.

And with a group of new runners from all around the world to connect with and hold you accountable, you will do great and have a blast along the way.

In 2026, if you’d like to start running the right way to stay injury-free, run consistently, and accomplish a half marathon along the way, we hope to see you there!

The link to learn more and join is in the comments below.

Happy running,

Dr. Casey

12/30/2025

*Now* feels like a great time to start running the right way so you can stay injury-free, run consistently, and accomplish a half marathon along the way.

Our 2026 None to Half Marathon Challenge kicks off this new year!

You’ll become the runner you’ve always wanted to be. Stay healthy doing it. And have a blast along the way.

You can click the link in the comments below to learn more.

See you there!

Dr. Casey

Address

Lone Tree, CO
80134

Website

https://www.r4ucoaching.com/1-on-1-coaching, https://www.r4ucoaching.com/

Alerts

Be the first to know and let us send you an email when Running4U posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Running4U:

Shortcuts

Want your practice to be the top-listed Clinic in Lone Tree?