Frequently Asked Questions
Which types of injuries respond best to The Injured Runner – A Balanced Solution?
This program is a comprehensive exercise routine that will improve strengthen, balance, core stability and flexibility. Most running injuries benefit from this approach.
I’m just starting running – will The Injured Runner – A Balanced Solution help me?
Absolutely, you may need to limit the number of repetitions performed initially but you will find that performing these exercises will greatly reduce the injuries you experience. You will have a much smoother transition into running.
Will The Injured Runner – A Balanced Solution help with sports other than running?
Yes, our exercise routine is designed to be specific to running, but will apply to any sport that includes running or walking - from “a walk in the park” to sprinting around bases.
What is on the DVD?
The DVD contains over 2 hours and 15 minutes of instruction in core stabilization, balance training, strengthening, warm up drills and stretching.
TABLE OF CONTENTS |
The Foundation – Principles of core stabilization and balance training. (13 min)
Level 1 – Exercises for recovery following an injury and injury prevention - working each muscle group from the foot to the abdomen. (37 min)
Level 2 – Advanced exercises for complete recovery following injury, injury prevention, and performance enhancement - using weights and resistance bands. (41 min)
Warm up – Four key drills to perform prior to running. (6 min)
Stretching – Twenty-six stretches you can choose from to develop a personal stretching routine. (38 min)
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Should I perform the exercises while watching the DVD?
The format of the DVD is designed to allow you to exercise with the instructors and receive detailed instruction on proper technique. As you feel comfortable with the exercises you can perform them on your own or return for a refresher. The stretching section is designed to demonstrate two to three stretches for each muscle group and allow you to select the stretches that you feel will be most beneficial for you.
Will I need extra equipment?
Most runners will need no additional equipment. The advanced exercises performed in Level 2 are performed with either a dumbbell, ankle weight or resistance band.
How often should I perform the exercises?
We recommend performing the exercise routine twice per week for injury prevention or performance enhancement, and 4-6 days per week if you are currently injured.
How long until I notice improvement?
Most runners notice an improvement in two weeks. We recommend using The Injured Runner – A Balanced Solution until you have completely recovered and even then continue twice per week for injury prevention and performance enhancement.
Should I do all of the exercises or just the ones that affect the area that hurts?
The Injured Runner – A Balanced Solution is designed to be a comprehensive program to restore balance, core stability and strength. It is important to perform the entire routine presented in Level 1 or Level 2. The stretching section is more individual – choose the stretches that work the areas that feel most tight to you or gently stretch the area in which you may be experiencing pain.
Will the exercises hurt?
It is essential that you are able to perform this routine without pain. If you experience pain with an exercise limit the arc of motion, intensity or repetitions to what can be performed pain free. Occasionally, an exercise will have to be temporarily eliminated from the program if it can’t be performed pain free.
How long have you been in business?
The Injured Runner was started in 2005 to help runners get back to running. The developers have each been running for over twenty years. Our team includes Bryan Whitesides who has been a physical therapist for over twelve years and has treated hundreds of runners.
Is a VHS format available?
Not at this time. If there is enough interest we will consider producing a VHS format. Please contact us if you are interested in VHS format.
Shipping:
Orders will be shipped on the next business day and you will recieve confirmation of shipment. If you do not receive confirmation please contact us. All orders are sent by United States Postal Service. International shipping is provided at no extra charge. Please allow 3 to 7 business days to receive your order for US orders and 7 to 10 days for international orders..
Refunds:
We are confident that you will find this DVD to be the most comprehensive program available for runners. If you are not completely satisfied with The Injured Runner – A Balanced Solution return it for a full refund to the address on the back of the case with the mailing tag enclosed.
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