The Running DPT

If “just add more strength training” or “you have to be more consistent” has ever made you want to scream, this is for you.

When you’re moving/exercising with a chronic illness, consistency isn’t about willpower, and “more” isn’t always a good thing.

That’s why I built Foundations in 15! Three, 15 minute at home strength workouts made with spoonie runners in mind but appropriate for many of those living with chronic illness who want to start building strength.

Flare-friendly, structured enough that you’re not guessing, but modifiable enough to adjust on lower-energy days. Built by someone who *lives it* and knows that strength & muscle is protective and rest is part of the plan🫶🏻

I made a free checklist that helps you check in with yourself and identify when training modifications are necessary, plus how to implement them for both running and strength training.

Comment “checklist” and I’ll send it over!👇🏻💌

To be honest, I’m super deconditioned right now! Cycling has been very enjoyable as I’m sitting so my POTS symptoms aren’t limiting me🚴🏼‍♀️so this is my main form of cardio conditioning (slow and steady).

Wearing my CMC braces from BraceLab makes holding and weight bearing on the handle bar SO much more comfortable.

Also not to brag but the cycle I went on this morning (not these videos) was in crisp, sunny, 56 deg weather😍

Cycling with hEDS sometimes requires ✨accessories✨ & bracing helps me enjoy this form of exercise! Braces shown:

Thoracic and shoulder brace: from Amazon, just search that and it should pop up. This gives compression to my ribs, and promotes a better posture for my neck (chest up!).

Soft cervical collar: also amazon, this gives some support to my neck but doesn’t fully restrict my movement, more “cushions” it. So I can still check behind me (although I do have a mirror).

CMC thumb braces: these provide support to the base of the thumb, and are super helpful for my thumb pain when having to bear weight on the handle bars. From BraceLab

Not shown: the helmet I wore, wear your helmets it legitimately saves lives & is nonnegotiable for me.

Using braces or assistive devices can allow us to do more. This bike ride felt SO much better than the last one where I didn’t wear any. I’m in a bit of a flare after the upright cervical flexion/extension MRI a week ago so a little extra support goes a long way! Don’t be afraid to try some out. I don’t wear them all the time but when I need them, they help me tolerate the world a bit better🫶🏻

Also I think it’s funny I’m suiting up like fckn iron man for a 3 mile ride but hey it’s something! I’m using cycling for improving my cardio conditioning as it’s seated so my POTS isn’t as triggered🚴🏼‍♀️

Part 2/3 of my upright cervical flexion-extension MRI. This was recorded yesterday🫶🏻

Today I’m feeling a bit more sore & bobble head-like. Good thing I have a lot of books to occupy me📚

Questions about my experience that you want me to answer in part 3? Anything specific you’d like me to share? Let me know in the comments👇🏻