Factor Physio

🏃‍♀️ Most running injuries don’t happen because of one bad workout.

They happen because our training progresses faster than our bodies can adapt.

That’s where progressive overload comes in.

Whether you’re lifting weights or training for your next marathon, your body gets stronger by experiencing a little more stress than before, recovering, and then repeating the process. That’s how muscles grow, bones become stronger, tendons become more resilient—and how fitness is built.

The problem isn’t training hard.

The problem is doing too much, too soon.

Remember, your body doesn’t just respond to mileage. It responds to total training load:
🏃 More speed work
⛰️ More hills
📈 Longer runs
📅 Extra running days
⚡ Higher intensity

All of those increase stress on your body, even if your weekly mileage hasn’t changed.

The runners who stay healthy year after year aren’t usually the ones with the biggest training weeks.

They’re the ones who train consistently, recover intentionally, and allow their bodies time to adapt.

💡 The goal isn’t to survive training. It’s to adapt to it.

If you’re ramping up for a fall marathon, half marathon, or triathlon and want to make sure your training is moving you forward—not toward an injury—we’d love to help.

As a reminder, Dr. Matt Hamlet, PT, DPT is currently seeing new patients at an introductory rate of $135/hour. Matt is a USAT Level 1 Certified Triathlon Coach and is actively training for his own Ironman, so he understands firsthand how to balance training load, recovery, and performance.

👇 What’s your fall goal race this year? Let us know in the comments!

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That little ache isn’t “just part of running.”

A sore Achilles. A nagging knee. A foot that hurts every time you lace up.

Most running injuries don’t happen overnight. They build gradually, and the earlier you catch them, the easier they are to fix.

📍 Come see us for a FREE Injury Screen at Fleet Feet!

We’ll help you:
✔️ Figure out what’s causing your pain
✔️ Determine whether it’s safe to keep running
✔️ Give you actionable next steps to get back to training confidently

🗓 Saturday, July 11
⏰ 10:00 AM – 12:00 PM
📍 Fleet Feet Raleigh (Wade Ave)

Spots are limited, so reserve yours by scanning the QR code in the post.

Know someone who’s been saying, “It’ll probably go away?” Tag them below 👇

Summer has a funny way of making us question our fitness.

Your pace slows. Your heart rate climbs. Workouts that felt comfortable in the spring suddenly feel much harder. It’s easy to look at your watch and think, “I’m getting slower.”

But what if the opposite is true?

The reality is that your body is adapting. Every hot run challenges your cardiovascular system, improves your ability to regulate heat, and builds resilience that often doesn’t show up until the temperatures begin to drop.

The runners who have the biggest breakthroughs in the fall usually aren’t the ones chasing pace all summer long. They’re the ones who stay consistent. They adjust when the heat demands it, prioritize recovery, keep strength training, and continue showing up even when the miles feel harder than they should.

Don’t judge your summer by your splits, judge it by your consistency.

If you’ve put in the work these past few months, trust that it’s paying off—even if your watch hasn’t caught up yet. Cooler weather is coming, and this is when all those early mornings, sweaty long runs, and disciplined recovery habits start to shine.

If you’re training for a fall marathon, half marathon, triathlon, or just want to stay healthy through your next training block, we’d love to help.

As a reminder, Dr. Matt Hamlet, PT, DPT is currently accepting new patients at an introductory rate of $135/hour. Matt is a USAT Level 1 Certified Triathlon Coach and is actively training for his own Ironman, so he understands firsthand what it takes to train consistently while balancing life, recovery, and performance.

What’s your biggest fall race goal this year? Let us know below! 👇

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🧂 Cramping during a race?

You may be surprised to learn that electrolytes aren’t always the culprit.

For years, endurance athletes have been told that muscle cramps are caused by dehydration or low sodium. While hydration and electrolytes certainly matter, the research tells a more nuanced story.

A landmark study looking at 30 years of Ironman World Championship data found that athletes who cramped didn’t have significantly different sodium levels, potassium levels, fluid intake, or hydration status than those who didn’t cramp.

So what does seem to matter?

🏃‍♂️ Fatigue
🏃‍♂️ Pacing
🏃‍♂️ Race-specific fitness
🏃‍♂️ Training for the demands of your event

In other words, cramps may be less about what’s in your bottle and more about whether your body is prepared for what you’re asking it to do.

That doesn’t mean electrolytes are useless. They play an important role in hydration and performance, especially for athletes with high sweat rates or sodium losses. But simply taking more salt isn’t always the answer.

The next time you cramp, ask yourself:

❓ Was I properly trained for this effort?
❓ Did I pace appropriately?
❓ Was I fatigued going into the race?
❓ Did I practice my race nutrition and hydration strategy?

The athletes who cramp the least are often the athletes who are best prepared for the demands of the event.

Have you ever cramped during a race? What do you think caused it? Let us know below 👇

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This is Dr. Matt Hamlet.

As a physical therapist and triathlon coach, Matt understands endurance sports from both sides: as an athlete chasing big goals and as a clinician helping others stay healthy enough to pursue theirs.

Whether you’re training for your first 5K, your next marathon, or your next Ironman, Matt specializes in helping athletes move better, recover faster, and perform at their best.

To celebrate Matt joining the team, all appointments with him are just $135/hour through July 31st.

Ready to train smarter and stay injury-free?

📍Factor Physio | Raleigh
🔗 Book through the link in bio

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You wouldn’t train for a race without knowing your pace.

So why are so many athletes guessing their hydration strategy?

Two runners can complete the same workout and lose vastly different amounts of fluid and sodium. That’s why generic hydration recommendations don’t work for everyone.

If you’ve ever:
🧂 Finished runs covered in salt
💧 Felt dehydrated despite drinking plenty of water
🏃 Struggled with cramping or recovery
🔥 Felt terrible during hot summer workouts

A sweat test may provide some answers.

Swipe through to learn:
✔️ How to calculate your sweat rate
✔️ Why sodium matters
✔️ How sweat testing can help optimize your fueling strategy

We also recommend our friends at Raynor Strength & Nutrition for Precision Hydration sweat testing.

What’s your biggest hydration struggle during summer training? Let us know below 👇