{"id":175,"date":"2020-10-05T19:44:47","date_gmt":"2020-10-05T19:44:47","guid":{"rendered":"https:\/\/marathonphysicaltherapy.com\/blog\/?p=175"},"modified":"2021-02-22T09:52:04","modified_gmt":"2021-02-22T14:52:04","slug":"new-to-running","status":"publish","type":"post","link":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/","title":{"rendered":"New to Running? How to Establish a Running Program and Stay Injury Free"},"content":{"rendered":"\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\"><div class=\"wp-block-group__inner-container\"><\/div><\/div>\n\n\n\n<p class=\"lead\">So you want to begin running but you do not know how to start, here are some tips on how to increase your overall endurance and help prevent injury.<\/p>\n\n\n\n<p>The foundation of beginning your running program should start with your shoes. My recommendation is to go to a local running shoe store to get fitted for a sneaker with appropriate arch support and cushion for your target mileage. Once you have a great foundation with footwear you are ready to get started. Lets go over how to properly warm up, successfully complete your first run and some additional exercises to maintain flexibility as well as increase your overall core and lower body strength.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h3 class=\"wp-block-heading\">Warm Up<\/h3>\n\n\n\n<p>A great way to get your body ready to run is to warm up dynamically, this means moving while stretching through your joints range of motion. A couple great warm ups include standing hip openers, high knees, walking lunges, walking hamstring stretch and lateral leg swings.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Interval Running<\/h3>\n\n\n\n<p>Starting with an interval walk and run program will help your body adjust to running while decreasing risk of injury and slowly increasing cardiovascular endurance. What I typically suggest to patients and clients is to start with a 1 minute walk x 2 minute run, repeating 10 times for a total of 20 running minutes and 10 walking minutes. Here is an example of what the first few weeks of interval training could look like:<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"375\" src=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-schedule-new.png?resize=580%2C375&#038;ssl=1\" alt=\"\" class=\"wp-image-212\" srcset=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-schedule-new.png?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-schedule-new.png?resize=300%2C194&amp;ssl=1 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<p>Ideally these interval runs should be completed about three times per week in conjunction with cross training such as walking, biking, strength training, yoga or pilates to keep versatility in your exercise routine and prevent overuse injuries.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stretching<\/h3>\n\n\n\n<p>Stretching after you complete a run is crucial to maintain flexibility and help decrease muscle soreness. Try to include stretches that target all of the major lower body muscle groups such as calves, hamstrings, glutes and quads.<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"136\" src=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-stretching.jpg?resize=580%2C136&#038;ssl=1\" alt=\"Stretching exercises\" class=\"wp-image-177\" srcset=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-stretching.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-stretching.jpg?resize=300%2C70&amp;ssl=1 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Glute and Core Strengthening<\/h3>\n\n\n\n<p>Last, but certainly not least, glute and core strengthening are crucial components of a running program to improve running posture and prevent injury to your knees, ankles or low back. Here are a couple of examples of exercises to perform 2-3 times per week in conjunction with your running program.<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-full is-style-default\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"292\" src=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-strength.jpg?resize=580%2C292&#038;ssl=1\" alt=\"Strength exercises\" class=\"wp-image-178\" srcset=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-strength.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-running-strength.jpg?resize=300%2C151&amp;ssl=1 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Marathon provides a wide range of services for athletes of all levels. <a rel=\"noreferrer noopener\" href=\"https:\/\/marathonphysicaltherapy.com\/runners-and-triathletes\" data-type=\"URL\" data-id=\"https:\/\/marathonphysicaltherapy.com\/runners-and-triathletes\" target=\"_blank\">Learn more on our Runners &amp; Triathletes page.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to begin running but you do not know how to start, here are some tips on how to increase your overall endurance and help prevent injury. The foundation of beginning your running program should start with your shoes. My recommendation is to go to a local running shoe store to get fitted &#8230; <\/p>\n<div class=\"read-more-button-wrap\"><a href=\"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/\" class=\"more-link\"><span class=\"faux-button\">Continue reading<\/span> <span class=\"screen-reader-text\">\u201cNew to Running? How to Establish a Running Program and Stay Injury Free\u201d<\/span><\/a><\/div>\n","protected":false},"author":4,"featured_media":180,"comment_status":"open","ping_status":"open","sticky":false,"template":"templates\/template-full-width.php","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>New to Running? How to Establish a Running Program and Stay Injury Free - Marathon Physical Therapy - Blog<\/title>\n<meta name=\"description\" content=\"How to Establish a Running Program and Stay Injury Free\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"New to Running? How to Establish a Running Program and Stay Injury Free - Marathon Physical Therapy - Blog\" \/>\n<meta property=\"og:description\" content=\"How to Establish a Running Program and Stay Injury Free\" \/>\n<meta property=\"og:url\" content=\"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/\" \/>\n<meta property=\"og:site_name\" content=\"Marathon Physical Therapy - Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-05T19:44:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-22T14:52:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maddie Lewis, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maddie Lewis, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/\"},\"author\":{\"name\":\"Maddie Lewis, PT, DPT\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#\\\/schema\\\/person\\\/b972282d446ddbe5c14c44baef830d00\"},\"headline\":\"New to Running? How to Establish a Running Program and Stay Injury Free\",\"datePublished\":\"2020-10-05T19:44:47+00:00\",\"dateModified\":\"2021-02-22T14:52:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/\"},\"wordCount\":395,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/marathonphysicaltherapy.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/\",\"url\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/\",\"name\":\"New to Running? How to Establish a Running Program and Stay Injury Free - Marathon Physical Therapy - Blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/marathonphysicaltherapy.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1\",\"datePublished\":\"2020-10-05T19:44:47+00:00\",\"dateModified\":\"2021-02-22T14:52:04+00:00\",\"description\":\"How to Establish a Running Program and Stay Injury Free\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/marathonphysicaltherapy.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/marathonphysicaltherapy.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1\",\"width\":1200,\"height\":628,\"caption\":\"Woman running in a park\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/new-to-running\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"New to Running? How to Establish a Running Program and Stay Injury Free\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/\",\"name\":\"Marathon Physical Therapy - Blog\",\"description\":\"FITNESS \u2022 WELLNESS \u2022 PHYSICAL THERAPY\",\"publisher\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#organization\",\"name\":\"Marathon Physical Therapy - Blog\",\"url\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/marathonphysicaltherapy.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/03\\\/mpt-logo-110.png?fit=110%2C44&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/marathonphysicaltherapy.com\\\/blog\\\/wp-content\\\/uploads\\\/2020\\\/03\\\/mpt-logo-110.png?fit=110%2C44&ssl=1\",\"width\":110,\"height\":44,\"caption\":\"Marathon Physical Therapy - Blog\"},\"image\":{\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/#\\\/schema\\\/person\\\/b972282d446ddbe5c14c44baef830d00\",\"name\":\"Maddie Lewis, PT, DPT\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/bf0c07365511b351ed7c684bc186583e61a2d8205e3b9fbeee8e74c8d3e7f042?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/bf0c07365511b351ed7c684bc186583e61a2d8205e3b9fbeee8e74c8d3e7f042?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/bf0c07365511b351ed7c684bc186583e61a2d8205e3b9fbeee8e74c8d3e7f042?s=96&d=mm&r=g\",\"caption\":\"Maddie Lewis, PT, DPT\"},\"url\":\"https:\\\/\\\/marathonphysicaltherapy.com\\\/blog\\\/author\\\/maddie-lewis\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"New to Running? How to Establish a Running Program and Stay Injury Free - Marathon Physical Therapy - Blog","description":"How to Establish a Running Program and Stay Injury Free","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/","og_locale":"en_US","og_type":"article","og_title":"New to Running? How to Establish a Running Program and Stay Injury Free - Marathon Physical Therapy - Blog","og_description":"How to Establish a Running Program and Stay Injury Free","og_url":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/","og_site_name":"Marathon Physical Therapy - Blog","article_published_time":"2020-10-05T19:44:47+00:00","article_modified_time":"2021-02-22T14:52:04+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1","type":"image\/jpeg"}],"author":"Maddie Lewis, PT, DPT","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maddie Lewis, PT, DPT","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#article","isPartOf":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/"},"author":{"name":"Maddie Lewis, PT, DPT","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#\/schema\/person\/b972282d446ddbe5c14c44baef830d00"},"headline":"New to Running? How to Establish a Running Program and Stay Injury Free","datePublished":"2020-10-05T19:44:47+00:00","dateModified":"2021-02-22T14:52:04+00:00","mainEntityOfPage":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/"},"wordCount":395,"commentCount":0,"publisher":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#organization"},"image":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1","inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/","url":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/","name":"New to Running? How to Establish a Running Program and Stay Injury Free - Marathon Physical Therapy - Blog","isPartOf":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#primaryimage"},"image":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1","datePublished":"2020-10-05T19:44:47+00:00","dateModified":"2021-02-22T14:52:04+00:00","description":"How to Establish a Running Program and Stay Injury Free","breadcrumb":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#primaryimage","url":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1","contentUrl":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1","width":1200,"height":628,"caption":"Woman running in a park"},{"@type":"BreadcrumbList","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/new-to-running\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/marathonphysicaltherapy.com\/blog\/"},{"@type":"ListItem","position":2,"name":"New to Running? How to Establish a Running Program and Stay Injury Free"}]},{"@type":"WebSite","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#website","url":"https:\/\/marathonphysicaltherapy.com\/blog\/","name":"Marathon Physical Therapy - Blog","description":"FITNESS \u2022 WELLNESS \u2022 PHYSICAL THERAPY","publisher":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/marathonphysicaltherapy.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#organization","name":"Marathon Physical Therapy - Blog","url":"https:\/\/marathonphysicaltherapy.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/03\/mpt-logo-110.png?fit=110%2C44&ssl=1","contentUrl":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/03\/mpt-logo-110.png?fit=110%2C44&ssl=1","width":110,"height":44,"caption":"Marathon Physical Therapy - Blog"},"image":{"@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/marathonphysicaltherapy.com\/blog\/#\/schema\/person\/b972282d446ddbe5c14c44baef830d00","name":"Maddie Lewis, PT, DPT","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/bf0c07365511b351ed7c684bc186583e61a2d8205e3b9fbeee8e74c8d3e7f042?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/bf0c07365511b351ed7c684bc186583e61a2d8205e3b9fbeee8e74c8d3e7f042?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/bf0c07365511b351ed7c684bc186583e61a2d8205e3b9fbeee8e74c8d3e7f042?s=96&d=mm&r=g","caption":"Maddie Lewis, PT, DPT"},"url":"https:\/\/marathonphysicaltherapy.com\/blog\/author\/maddie-lewis\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/marathonphysicaltherapy.com\/blog\/wp-content\/uploads\/2020\/10\/marathon-blog-new-to-running.jpg?fit=1200%2C628&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/posts\/175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":4,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"predecessor-version":[{"id":329,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/posts\/175\/revisions\/329"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/media\/180"}],"wp:attachment":[{"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marathonphysicaltherapy.com\/blog\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}