Marni Cota, Montana State University’s Hall of Fame runner and Physical Therapist, has been a runner for 35 years and has taken what she’s learned and designed a program on how to run injury free. Marni uses a combination of strengthening, stretching, Pilates and plyometric exercises to help prevent those common running injuries and correct the muscle imbalances that stem from long-term training. 

I have been running for about 35 years.  I started when I was 6 and have not stopped since. I ran through college at distances up to 10,000 meters then progressed to the marathon after graduation.  I have been working with runners and injuries for my entire physical therapy career (13 years).  For the past 2 years I have also been coaching at Dana Hills high school.

The focus of any individual attempting to be a better runner should be on running, however, if this is the only activity a person does it can often lead to overuse injuries.  Research has shown that strengthening the hips (specifically the abductors), gluteal muscles and abdominal muscles that you can reduce or eliminate injuries associated with running.  Sidelying hip abduction done properly or side stepping to work the same muscles is very effective with a comprehensive core stabilization program.  Stretching also is a must as we get less young.  I recommend a 15 minute daily program that consists of about 5 stretches and strengthening exercises be done.  Most runners spend some time watching TV or reading and this is when I have them do the routine.  These are muscles that need to endure several hundred or thousand footsteps each run so they have to be strong.

The medial quad is usually weaker in comparison to the lateral quad due to the excessive pull from the ITB. The medial quad can very easily be strengthened in a number of ways.  The best exercise that also works several other core muscles is a bridge (lying supine) with a ball squeeze at the knees.

The class I offer focuses on stretching and strengthening these muscles that help prevent running related injuries.  We also offer equipment that most individuals do not have access to at their homes.  The class does give them a plethora of exercises that they can do at home as well.  

Marni’s classes are offered at the OC’s FreeMotion Physical Therapy in San Juan Capistrano on Tuesdays from 6:00pm-7:00pm and is $25 per session.