The Runner’s Blueprint: Pre-Hab for Hips, Knees & Ankles

Run longer. Stay resilient. Reduce injury risk.

This hands-on workshop is designed to help runners build the strength, stability, and control needed to stay pain-free through high mileage, uneven terrain, and long training seasons.

If you’ve dealt with nagging knee pain, hip instability, ankle weakness, or repeat injuries, this session will help you train smarter, not just harder.
Wear comfortable clothes, we’ll be moving.

Date: February 16
Time: 6:30 PM
Location: McHone Performance Training
Cost: FREE, please RSVP to sign up

Who This Is For

• Trail and road runners

• Runners returning from injury

• Athletes training for uneven or technical terrain

• Runners, endurance athletes, and coaches at McHone

This workshop is for members and coaches at McHone Performance Training who want to keep running strong over the long term.

What You’ll Learn

• How hips, knees, and ankles work together as a system

• Why many running injuries repeat every season

• How to build strength where runners actually need it

• Stability strategies for trails, downhills, and uneven terrain

• Simple pre-hab exercises you can add to your routine immediately

This is not rehab. It’s proactive, performance-based training.

What to Expect

• Movement and strength testing

• Runner-specific strength and stability exercises

• Practical guidance you can apply to your training week

• Clear signals for when it’s time to seek physical therapy

Who’s Leading the Workshop

Ben Hall, PT, and Charlotte Walters, PT, of Mountain Wellness & Physical Therapy, bring a combined performance and physical therapy perspective tailored specifically to runners and outdoor athletes.

What This Supports

This session gives runners tools to stay consistent through training cycles, manage load more effectively, and build resilience that carries through long miles, hard descents, and uneven terrain.