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Adapted from "Development of Urine Hydration System Based on Urine Color and Support Vector Machine" by Gunawan et al., 2018, Procedia Computer Science, 135, p. 483. https://www.shapephysio.com/blog/thoracic-spine-essentials monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/6e7be231-dc8b-4e02-8047-932bf44b93eb/Blog+Head+Thoracic+Spine.png BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/f6a08af2-3127-4061-883e-ca694fda9b23/T-Spine+from+the+back.png BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Photo from Canva Pro https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/d8f74816-4d1c-4a3e-b2d6-3e1407ce5e5a/IMG_3596.jpg BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Right Rotation of the T-Spine https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/55314438-d79f-4394-b152-cda6362d056c/IMG_3594.jpg BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Starting Position https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/f8783711-0ff7-4d39-b290-dad4a8f38465/IMG_3598.jpg BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Left Rotation of the T-Spine https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/0d9c562a-51f5-473b-9e2b-8c3aa7c25669/IMG_3600.jpg BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Starting Position https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/d4816ca0-1c59-4ad0-a8fb-c926d811945a/IMG_3601.jpg BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Extension Position https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/bb2b8449-0406-4dcc-8253-350354bedab0/IMG_3610.PNG BLOG - 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Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/4a9540a0-204b-45e7-8d8f-d4310338f5d7/IMG_3607.PNG BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/6abe3fb5-7ffe-40ac-b700-3ecfe26db1f9/IMG_3605.PNG BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/9a01b9a7-cb32-4a12-beeb-3719e36c186e/IMG_3604.PNG BLOG - Thoracic Spine Essentials: A Runner's Guide to Mobility and Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/7-things-to-do-for-marathon-training monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/01e47b80-e3e6-4f1d-9b3e-e77933c258e0/runners-marathon.png BLOG - 7 Things You Should Absolutely Do When Training for a Marathon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/running-mental-health monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/412323fd-0e9e-4cbd-96eb-ac6ebcebee7e/Running+Mental+Health.png BLOG - Does Running Help with Mental Health? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/changing-your-running-shoes monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/57625347-3fef-402d-8e88-6ecb20d8fd71/Running+Shoes BLOG - When Should You Change Your Running Shoes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/4d9820bc-6c5b-49fc-ad50-2bb6b5b5fa49/Running+Shoe+Sole.jpg BLOG - 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How to Return to Running After a Stress Fracture - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/33bb51a9-4555-4ddc-9959-e62b642b6c70/Bone+Stress+Injury+Program.png BLOG - How to Return to Running After a Stress Fracture - Make it stand out Note. Adapted from "Management and Prevention of Bone Stress Injuries in Long-Distance Runners," by Warden, S. J., Davis, I. S., & Fredericson, M. (2014). Journal of Orthopaedic & Sports Physical Therapy, 44 (10), p. 11. https://www.shapephysio.com/blog/cool-down monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/1710911392909-HWS2NEWZ2U0UVIJRVMBV/Cool-Down+Yoga+Mat+Water+Bottle.png BLOG - Chill Out: The Importance of Cooling Down After a Run - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/finding-out-stress-fracture monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/c660cd3c-1e3c-4f82-9553-14a4faefcdc8/Blog+Head+Person+in+A+Walking+Boot.png BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/0ae752c8-2174-43f8-97eb-c0c36425ae90/Intrinsic+and+Extrinsic+Factors+for+Stress+Fracture.png BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Make it stand out Table 1- Intrinsic and Extrinsic risk factors for bone stress injuries. Adapted with data from Robinson et al., 2019 and Warden et al., 2021. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/1999b695-2e05-4a42-9ba6-7aa3c1521af0/Low+and+High-Risk+Stress+Fractures.jpg BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Table 2 – Low-Risk and High-Risk Stress Fractures. Adapted with data from Kahanov et al., 2015 and Warden et al., 2014. Table 2 – Low-Risk and High-Risk Stress Fractures. Adapted with data from Kahanov et al., 2015 and Warden et al., 2014. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/82383fce-5abb-4c6b-808a-f4e52761a43b/Low-Risk+Stress+Fractures.png BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Make it stand out Figure 1 - Low-Risk Stress Fractures in Runners https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/2f6285d6-109d-443b-9ab7-e6b6de4e4a74/High-Risk+Stress+Fractures.png BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Make it stand out Figure 2 - High-Risk Stress Fractures in Runners https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/0b8eef67-6f34-4d45-af5e-0849736f1c1b/Foot+anatomy.png BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Make it stand out Figure 3 - Anatomy of the lower leg and foot (right foot show her) https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/99297bd3-70b3-41a1-89ed-f7c32471e2c2/Pointing+at+Talus+Bone-compressed.jpg BLOG - How I Found Out I Had a Stress Fracture After a Marathon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/summer-running-prep monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/580992af-e3c7-4866-8b8d-d4f98817d4d2/Blog+Head+Summer+Running+Prep.png BLOG - Summer Running Prep: 6 Ways to Beat the Heat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/fb56a173-39e1-489e-a019-4f258c9b5f9a/8-color-scale-urine-hydration-chart.jpg BLOG - Summer Running Prep: 6 Ways to Beat the Heat - Make it stand out Figure 1- 8-color scale urine hydration chart. Adapted from "Development of Urine Hydration System Based on Urine Color and Support Vector Machine" by Gunawan et al., 2018, Procedia Computer Science, 135, p. 483. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/0149d454-ff5f-4380-ba07-2fbeef763784/Rehydration+Strategy+Table.jpg BLOG - Summer Running Prep: 6 Ways to Beat the Heat - Make it stand out Table 1 - Hydration Tips Before, During, and After Exercise. https://www.shapephysio.com/blog/side-stitch-runners monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/bb7f391c-b9c2-480e-9261-aacfb45b407e/Blog+Head+Side+Stitch.png BLOG - Side Stitch Solutions for Runners: Understanding, Managing, and Preventing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/4ca45f70-4d4f-4394-b55a-a2d8fb690c6d/ETAP+abdomen+diagram.jpg BLOG - Side Stitch Solutions for Runners: Understanding, Managing, and Preventing - Make it stand out Figure 1. The location of exercise-related transient abdominal pain (ETAP). From "Exercise-Related Transient Abdominal Pain (ETAP)" by Morton & Callister, 2015, Sports Medicine (Auckland, N.Z.), 45 (1), p. 28. https://www.shapephysio.com/blog/guide-best-types-yoga-runners monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/6cb3e5b0-bbcb-437e-b448-87f42e56389f/Best+Yoga+Types+for+Runners.png BLOG - A Guide to the Best Types of Yoga for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/3a833e7b-1b05-496a-bce7-b45258df1b71/6+Branches+of+Yoga.png BLOG - A Guide to the Best Types of Yoga for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/f20f4e7f-bdc0-4731-82c5-e1268a9b6f95/Styles+of+Yoga.png BLOG - A Guide to the Best Types of Yoga for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/benefits-yoga-runners monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/22b5fd85-70ba-4d65-a8f3-160e1a7ac8fc/Yoga+Benefits+for+Runners.png BLOG - Yoga for Runners: What are the Benefits? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/4628b3b7-662f-416d-b4e4-ebc46dda2086/8+Limbs+of+Yoga.png BLOG - Yoga for Runners: What are the Benefits? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/achilles-tendinopathy monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/866de66b-80cf-4623-9441-9df748e7a949/Achilles+Tendinopathy+Runners.png BLOG - What is Achilles Tendinopathy and What Can You do About it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/b432341a-942f-41f2-8c0a-efd1167bedde/Achilles+Tendon+Picture.png BLOG - What is Achilles Tendinopathy and What Can You do About it? - Achilles Tendinopathy Symptoms: Pain Swelling Morning stiffness Increased pain with activity (walking, running, jumping) https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/ae10ae4e-4213-4de1-8396-aefd0184f8e1/Trendelenburg+Sign.jpg BLOG - What is Achilles Tendinopathy and What Can You do About it? - Image source: Magee, David J. Orthopedic Physical Assessment. Philadelphia :Saunders, 2008. p.681 https://www.shapephysio.com/blog/apply-80-20-rule-running monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/cdae7caa-1f3c-4475-8a72-7df80b24b286/80-20+Rule+Running.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/3e316a80-6eaa-4128-a448-c34b7e981a53/Lactate+Chart.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Figure 1 — A three-intensity-zone model based on identification of ventilatory thresholds. (Seiler, 2010) https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/a3d25364-8f0f-4640-b02c-0928eeb09216/3+Zones.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Figure 2 — The 3 intensity zones and their relation to HRmax* and RPE *HRmax values are based on research values (Manzi et al., 2009). https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/6228e0d0-91ae-40d6-b138-fc0a895eba2e/Rate+of+perceived+exertion+%28RPE%29+scale.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Figure 3 —Rate of Perceived Exertion Scale (RPE)* *Inspired by the American College of Sports Medicine (ACSM) guidelines (Micah, 2020). https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/f07ab9cd-9bbe-41da-8924-924974a0ce21/Example+1+of+a+training+plan.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/fb5deb3f-3a86-4758-b8ef-de15747b77ff/Example+2+of+a+training+plan.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/c2e21036-7473-464a-a6de-55a3cd5f198c/Training+Intensity+Distribution+%28TID%29.png BLOG - How to Apply the 80/20 Rule to Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/running-frequency monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/142ead77-5ebc-4b6f-b0f7-e96bc91a9e0c/How+Often+to+Run.png BLOG - How Often Should You be Running? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/7bb6f4a6-0a39-42ac-9049-162061ee143c/Mechanical+stress+quantification.jpg BLOG - How Often Should You be Running? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.shapephysio.com/blog/big-toe-extension-important-running monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/04bedc66-294f-4db8-801e-e0851dcfe118/Big+Toe+Extension+for+Running.png BLOG - Why Big Toe Extension is so Important for Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/cb9a3b2b-d4b8-40c9-845e-8adccd4fa44e/Foot+Anatomy.png BLOG - Why Big Toe Extension is so Important for Running - Make it stand out Figure 1 - Image of the ankle and foot bones. The red circle zooms in on the bones of the 1st toe (Hallux). https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/1621968727218-MHICC12S1MU88QYCRLG1/IMG_3913.JPG BLOG - Why Big Toe Extension is so Important for Running - Make it stand out Figure 2- Active Range of Motion for Big Toe Extension https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/1621968975773-44VK3CDKBNKOR0F9A1WL/Big+Toe+Extension+Left+Foot BLOG - Why Big Toe Extension is so Important for Running - Make it stand out Left https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/1621968982548-FBEEV0H2DK1IG20I1VBJ/Big+Toe+Extension+Right+Foot BLOG - Why Big Toe Extension is so Important for Running - Make it stand out Right https://images.squarespace-cdn.com/content/v1/604ebe6dbaa6172159793142/1621969903444-CNE1HYG9DD8AVXANFX4U/Plantar+Fascia.jpg BLOG - Why Big Toe Extension is so Important for Running - Make it stand out Figure 4 - Plantar Fascia Runs from the heel to the 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