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Episode 391 – Running is Rehab: When Doing is the Fixing with Greg Lehman

Is complete rest the answer to running injuries? Or is movement—specifically running—itself the medicine?

In this powerful episode, I’m joined by Greg Lehman, renowned physiotherapist, biomechanist, and educator, to challenge long-standing rehab dogmas. We dive into why running itself should often be the primary rehab tool and how to safely navigate pain, fear, and flare-ups on your return to running.

Whether you're dealing with a stubborn tendon, recovering from a muscle strain, or stuck in the fear loop of re-injury, this conversation will shift your mindset and offer practical strategies you can use immediately.

🎯 In This Episode, You'll Learn:

Why "running is rehab" and what that really means
How to reframe pain and symptoms as part of the recovery journey
Why many runners are told to stop running unnecessarily
How to use pain intelligently (yes, you can run with some pain)
The truth about muscle imbalances and faulty running form
When to reintroduce hills, speedwork, or doubles
Why the 10% rule may be flawed—and what to do instead
How to know if you're progressing or pushing too far

👤 About Greg Lehman

Greg is a Canadian physiotherapist, chiropractor, and strength & conditioning specialist with a Master’s in Biomechanics. He teaches internationally on pain, rehab, and movement—blending science with practical application. Greg is well known for his humorous, evidence-based takes on rehab myths and frequently posts on Twitter.

🕒 Episode Highlights & Timestamps:

00:00 – Welcome and intro to Greg Lehman
04:12 – What does “Running is Rehab” actually mean?
08:36 – Should you have to “earn the right to run”?
12:44 – When running should be your primary rehab tool
18:40 – The risks of rest: deconditioning, fear, and setbacks
23:30 – Pain, hypervigilance & learning to run with discomfort
29:40 – How to know when running is too painful
36:55 – The role (and limits) of strength work in running rehab
43:00 – Advice on speedwork, hills, and returning to higher mileage
52:22 – Do braces, tape, or orthotics help with return to run?
56:20 – Debunking poor form & muscle imbalance fears
01:00:10 – Should you still follow the 10% rule?
01:03:30 – Closing advice: Be flexible. Progress isn't always linear.

💬 Quotes to Remember

“The best way to get better at running is… running.” – Greg Lehman
“Pain is okay. We just need to poke the bear—don’t hump the shit out of it.”
“You don’t have to be 100% pain-free to start running again.”

You can find Greg's website, twitter & instagram here along with his website on OA for runners.

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