Return to Running, Not Rehab:
An Evidence-Informed Guide For Active Adults Chasing New Race Goals
Stop Breaking Down Every Time You Chase a New Running Goal.
Get a clear, practical plan to return to running so you hit more finish lines and spend less time sidelined.
Click above to access the free PDF guide, delivered instantly to your inbox. You'll also get a short email series to help you use it.
Why Most Runners Get Stuck in the Rehab → Attempt → Injured Cycle
You sign up for a race. You start running more. Something starts to ache. You Google it, modify a little, push through. Then it becomes pain. You back off. You heal. You try again. Repeat.
Your strength and mobility aren't ready for the mileage you're asking them to handle
Your running form works fine at slow paces but falls apart when you're tired
You have no clear system for knowing when pain means "adjust" vs "stop and get help"
This guide gives you the minimums, techniques, and checkpoints so you can actually progress toward race day without living in rehab mode.
What's Inside Your "Return to Running, Not Rehab" Guide
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Section 1
STRENGTH & MOBILITY MINIMUMS FOR RUNNERS
Know exactly how strong and mobile you need to be before stacking on more miles: no guesswork, just the baseline that keeps shins, knees, and hips happy. -
Section 2
SIMPLE RUNNING TECHNIQUES THAT HOLD UP ON RACE DAY
Three repeatable cues you can use every run that still work when you're fatigued at mile 18, not just on your fresh Tuesday shakeout. -
Section 3
HOW TO PROGRESS VOLUME WITHOUT BLOWING UP
A simple framework to add miles week by week so you don't wreck your lower legs or force constant deload weeks. -
Section 4
YELLOW AND RED FLAGS: WHEN TO ADJUST, WHEN TO GET HELP
A clear checklist so you're not googling "is this normal runner pain?" every time something twinges.
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Section 5
COMMON QUESTIONS ANSWERED
Straight talk on footwear choices, cross-training that actually helps, fueling for training (not just race day), and what pain you can run through vs what needs attention.
This Guide Is For You If...
You're an active adult who keeps signing up for races but rarely hits the starting line healthy
You're "cleared from rehab" but not confident about actually training for performance
You want evidence-informed basics that respect your real schedule and race goals
You're willing to do the work…if you know it's the right work
Dr. Kait Ireland
Doctor of Physical Therapy | Laguna Niguel, CA
I help runners and hybrid athletes return to consistent training and racing without endless rehab cycles.
Your Next Step After Reading
Some runners will take this guide and run with it (pun intended). Others will want hands-on help applying it to their specific situation and goals. Either way works.
When you sign up, you’ll receive:
The full PDF guide instantly
3-4 short emails over the next week with one key action from each section
My weekly Friday "Pep Talk" emails with mindset and execution support