Zach Friedenreich

Online Physio + Run Coaching

I help new and experienced runners create plans to run further and cross their finish line.

[Zach Friedenreich @ZachPhysioRX]

One of the strongest risk factors for getting injured as a runner is having a previous history of a running injury.

So, why are you waiting until you're already hurt?

[Zach Friedenreich @ZachPhysioRX]

If you have ZERO variability in your training program as a runner, you may be creating unnecessary risk...

...and missing out on serious performance benefits.

[Zach Friedenreich @ZachPhysioRX]

The "low hanging fruit" of a healthy lifestyle: sleep, nutrition & hydration.

These will help put you on the most direct path to reduced injury risk and improved performance.

[Zach Friedenreich @ZachPhysioRX]

The key to effective recovery is TIME, not the latest and greatest gadgets.

Your body needs structured time to adapt to the accumulation of training that you've been doing. This can only be accomplished with smart training (easy days), built-in recovery days, and deload weeks.

[Zach Friedenreich @ZachPhysioRX]

Tracking a run on your phone or watch is great. It provides a snapshot of your session and data to reflect on.

The REAL power comes from stringing together weeks of these snapshots. Analyzing trends in your training over time can save you from injury and boost performance.

[Zach Friedenreich @ZachPhysioRX]

Always remember that "hard" is relative.

The beautiful thing about the sport of running is that you get to compete against yourself. What is hard for you right now won't be any longer with a few weeks of consistency.

[Zach Friedenreich @ZachPhysioRX]

If you injured yourself doing something active, it’s going to take a lot more than a massage to get you back to 110%.

Manual therapy can have its place, but active injuries require active rehab.

[Zach Friedenreich @ZachPhysioRX]

One of my favorite quotes that I’ve shared with numerous runners...

“You are where you are, not where you’ve been.”

[Zach Friedenreich @ZachPhysioRX]

We've all used a missed training session as an excuse to derail the rest of our training for the week (or more).

If you walked outside and someone slashed one of your car tires, you wouldn't slash the other 3 yourself, right?

Don't self-sabotage, just get back on track!

[Zach Friedenreich @ZachPhysioRX]

Don't let injuries like IT band syndrome, shin splints, and plantar fasciitis define you.

Every runner can move beyond these injuries with the right plan.

You are more resilient than you think!!

[Zach Friedenreich @ZachPhysioRX]

Running Injuries are primarily a result of training errors. You do too much, too soon and your risk for an injury is greater.

Plain and simple.

[Zach Friedenreich @ZachPhysioRX]

If you want to run fast...start by running slow...

You won't be able to get through higher intensity speed work without a solid aerobic base!

[Zach Friedenreich @ZachPhysioRX]

I talk a lot about the importance of plyometrics for runners BUT...

...You shouldn't be practicing plyos until you've been consistently strength training for 2-3 months.

Build the foundation before the house.