Dr. Schuman here!
For years, I told myself I wasn’t a runner.
I was a soccer player — explosive, reactive, sprint-based. But after multiple knee surgeries and deconditioning, even a few miles of running left me feeling like it was time to hang up the boots. Tight hips. Achy ankles. That deep lumbosacral pain that no foam roller could fix. I wasn’t just out of shape — I was out of alignment.
But recently, I made a decision: I want to run a 10K pain-free — not to prove anything, but to reclaim the part of me that used to love moving fast and feeling strong.
This time around, there is so much more information, and I found a few hacks along the way that I’d like to share:
Here’s how I’m using Peloton running, strength training, chiropractic care, scheduled recovery, and smart speed work to make it happen — without beating up my body.
Step 1: Redefining What “Running” Means
Running is a technical skill, and when you train it like one, your body starts to move more efficiently, even if you’re dealing with the aftershocks of old injuries.
My favorite running coach, Matt Wilpers’ Rule: “Build your aerobic base first. Stay injury-free. Then get fast.”
So I did just that — slowed down, tuned in, and stopped trying to muscle my way through pain.
Step 2: Easy Running That Actually Feels Easy
With a soccer background, I was conditioned to go hard — always. But Peloton’s endurance and recovery runs, paired with heart rate zone training, taught me how to actually train in Zone 2 and give my joints a break.
My Weekly Rhythm:
- 2–3 runs/week at conversational pace
- Focus on posture, cadence, breath
- Recovery walks when needed (and no guilt about it)
This approach gave my body the space it needed to heal while still getting fitter.
Step 3: Strength Training to Rebuild Symmetry
Years of sports — and surgeries — left me with asymmetries I could feel in every stride. Weak glutes and hamstrings, tight hip flexors and quads, unstable ankles. I realized I wasn’t lacking endurance — I was lacking muscular balance.
My Go-To Peloton Stack:
- 2x/week: Strength for Runners (Wilpers, Becs, Selena)
- 1x/week: Core & mobility
- Bonus: Single-leg stability drills + band work
“You can’t run well if you don’t move well.” — Coach Matt Wilpers
And he’s right — better strength = better form = less pain.
Step 4: Chiropractic Care, Acupuncture, & TENS for Alignment & Recovery
One of the biggest turning points in my training? Having a recovery toolkit.
Years of compensation patterns from my surgeries had left me with chronic pelvic imbalances, spinal misalignment, and nervous system tension. No amount of stretching could fix what wasn’t lining up properly.
Luckily I know a good Chiropractor to help with:
- Pelvic alignment (which affects gait and hip rotation)
- Lumbosacral joint mobility
- Releasing tension in the SI joint and lower back
Addressing functional asymmetries with active release and Graston techniques, regular adjustments, and soft tissue work have helped me:
- Reduce recurring hip and low back pain
- Improve stride symmetry
- Feel more “connected” when I run
It’s not a quick fix — it’s ongoing maintenance for a body that’s been through a lot. My chiropractor often says: “You can’t strengthen dysfunction — you have to fix the foundation first.”
And I carry that mindset into every run.
Acupuncture + TENS Therapy: Using targeted acupuncture and a portable TENS unit helped me release deep muscle tension and re-engage underactive areas — especially around my hips and lower back. It’s been a game-changer for treating muscle dysfunction and neuromuscular imbalances.
Step 5: Speed Work with a Purpose
I used to avoid speed work — afraid it would wreck my knees. But now, with a stronger foundation and better movement patterns, I’ve started layering in structured intervals. The key? Short, controlled sessions with full recovery.
My Speed Approach:
- 1x/week: Peloton Interval Run (20–30 minutes)
- Focus on form, not pace
- Progression-style runs to increase stamina without spiking joint stress
Coach Wilpers always emphasizes form and control over max effort — and that’s allowed me to build speed without re-injury.
Step 6: Listen, Adapt, Repeat
Recovery is now part of the plan — not a break from it.
I pay attention to:
- Pain vs. soreness
- Gait symmetry after each run
- Daily energy levels (especially after interval days)
If anything feels off, I scale back and focus on form, strength, or recovery. Because this time, the goal isn’t just finishing a 10K — it’s finishing strong, upright, and pain-free.
What’s Different Now?
Before
- Running through pain Running with intention
- Random workouts
- Ignoring strength
Now
- Running with intention
- Structured progressions
- Prioritizing muscle balance
“More miles = better” “Better movement = better running”
Final Thoughts: 10K on My Terms
I don’t need to run fast to feel accomplished.
I want to run — free from pain, free from old limitations, free from the idea that my past surgeries define what my body can do.
With a coach in my ear, a strength plan in my pocket, and a smarter mindset guiding every step, I’m finally becoming the kind of runner I never thought I could be.
Schedule an appointment with a chiropractor at CSC+M. We’ll assess alignment, gait mechanics, and movement patterns, then build a smart plan—adjustments, soft-tissue work, mobility, and strength—to help you run your next 10K without beating up your body.
