5k & Marathon Training In Fort Garland

Why Work with a Physical Therapist for Race Training?

Long-distance running places significant stress on the muscles, joints, and connective tissues, making proper training essential for injury prevention and performance enhancement. A physical therapist provides expert guidance to ensure you train effectively and recover efficiently.

Key Benefits of Training with a Physical Therapist

✔ Injury Prevention

• Identifies muscle imbalances and movement inefficiencies to reduce strain.
• Provides corrective exercises to strengthen weak areas and prevent overuse injuries.

✔ Personalized Training Plan

• Avoids the pitfalls of generic, one-size-fits-all online programs.
• Adjusts training intensity and volume based on your progress and goals.

✔ Improved Running Mechanics

• Gait analysis and form correction drills improve efficiency and stride mechanics.
• Reduces unnecessary energy expenditure, enhancing endurance and speed.

✔ Guided Strength & Conditioning

• Targeted exercises for core, glutes, and legs to improve power and resilience.
• Prevents fatigue-related injuries that often occur in high-mileage training.

✔ Accountability & Support

• A structured plan ensures steady progress and consistency.
• Guidance on pacing strategies, hydration, nutrition, and mental preparation.

By integrating physical therapy principles with race-specific training, we ensure runners reach their full potential while minimizing injury risk.

What to Expect: Your Customized Training Journey

Your 5K & Marathon Training starts with a one-on-one assessment to evaluate:

• Current fitness level and running experience
• Running gait, muscle imbalances, and previous injuries
• Personal goals, ideal finish times, and training history

Based on this, we design a structured plan incorporating:

1. Gait Analysis & Form Correction

• Video assessment to analyze stride mechanics, foot strike, and posture.
• Drills to improve running efficiency, cadence, and injury resistance.

2. Strength & Stability Training

• Focuses on key muscle groups that support endurance and prevent fatigue.
• Improves joint stability and power output for longer runs.

3. Manual Therapy & Recovery Strategies

• Stretching, joint mobilization, and massage to ease tightness and reduce stiffness.
• Recovery techniques to prevent burnout and promote tissue healing.

4. Cardiovascular & Endurance Training

• Progression of tempo runs, interval sessions, and long-distance training.
• Pacing strategies to ensure you peak at the right time for race day.

Every 4-6 weeks, we track progress and adjust training plans to ensure you stay on pace toward your goal.

The Benefits of Structured Race Training

Running a 5K or marathon requires dedication, but with the right plan, you can train smarter, not harder.

With our expert-guided program, you can expect:

✔ Faster Race Times – Optimized running form and strength training improve efficiency.
✔ Injury-Free Training – Early identification of imbalances prevents setbacks.
✔ Increased Endurance & Confidence – Progressive training ensures steady improvements.
✔ A Strong Finish on Race Day – Proper pacing, hydration, and recovery strategies help you perform at your best.

Our team supports you throughout your journey, ensuring you cross the finish line strong and injury-free.

Frequently Asked Questions

Should all runners work with a physical therapist?
While not required, guidance from a therapist benefits runners at all levels. We identify weak points, correct inefficiencies, and prevent injuries, making training safer and more effective.

Is it necessary to run 26 miles while marathon training?
Most training programs include long runs of 18-22 miles to prepare your body for race conditions. Proper pacing and progressive mileage ensure you’re ready for the full marathon distance.

What if I’m a beginner?
Our custom plans are tailored for all experience levels. Whether you’re just starting or returning after a long break, we gradually build your endurance and strength to help you reach your goal.

Meet Your Running Specialists at 2nd Mile Performance

Our sports medicine professionals and licensed physical therapists specialize in injury prevention, rehabilitation, and race training for runners.

Dr. Joshua Merrick, PT, DPT
With extensive experience in sports rehab and endurance training, Dr. Joshua Merrick helps runners optimize movement, build strength, and train pain-free.

Ready to Start Your Training?

Take the first step toward a stronger, faster, injury-free race with our 5K & Marathon Training program.
Get started today:

✔ Schedule a Consultation – Call (303) 916-3310 to book an initial assessment.
✔ Develop a Custom Plan – Work one-on-one with our running specialists.
✔ Train Smarter & Race Stronger – Achieve your 5K or marathon goals with confidence.

Most insurance plans cover physical therapy services for runners recovering from injuries. Contact us for details on coverage and training options.

Don’t leave your training to chance—contact 2nd Mile Performance today and start running at your best!