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Run & Warm Up

Run & warm up

Pain when you first get started and goes away or gets better as you keep going means the muscles, tendons and joints need more time to get moving before you really get into it.

This is an easy fix: give them more time with a warm-up.

The warm-up will change based on where and what the symptoms are.

① Tight or cramping muscles

  • Walk for 10+ minutes at a moderate pace.

  • This walk needs to be moderate enough to bring your heart rate up by 20%. above your resting HR

② Stiff or painful knees

  • Walk for 10+ minutes and incorporate butt kicks and high knees

③ Tight or painful hips

  • Walk 10+ minutes incorporate sideways walking, hip openers and hip swings.

Here’s what to do next

Hi!👋🏻

I’m Dr. Ali 

I help women train for and finish runDisney races when they’ve had an injury.

I knew I wanted to help people from a young age, originally thinking I wanted to be a physician and realizing as a Sophomore in high school that I actually wanted to be a physical therapist. And through the years that has progressed to including a personal trainer and nutrition coach to help my clients reach their running goals after being injured.

Originally from Massachusetts I left to go to college and grad school at Ithaca College where I received my Doctor of Physical Therapy degree (DPT). After working a few years in Massachusetts and Rhode Island in outpatient orthopedic clinics I moved to Las Vegas where I currently work and live with my husband, Royal and our dog, Levi.

When I’m not working you can find me reading Harry Potter, at Disney (or wishing I was), crocheting Amigurumi, or running and walking around my neighborhood.

Dr Ali PT a running injury coach standing on a treadmill wearing a purple shirt