Therapeutic Associates North Portland Physical Therapy (PACE)

While each aspect of setting SMART goals matters, what truly distinguishes the successful endeavors from the unsuccessful is whether or not the goals matter to the person setting them. When a goal is autonomous there is a greater willingness to push toward success, even in the face of adversity.

Goals fall within two basic categories — outcome goals and process goals. One rarely works without the other — what you want (your outcome goal) depends on you focusing on all the things you will need to do to achieve it (your process goals) and success does not lie solely...

If you want to increase your knowledge or gain competency on any of the equipment that we offer at PACE so you can use it with your clients, then you can attend any of the training workshops we will be offering to coaches soon. Here we will teach you how...

Lead author: Paul CooleyAdditional contributing author: David Deppeler Running is a remarkable sport for both its instinctive origin and as a foundation for other physical activities. We all grew up practicing it without any thought, and while many continued training towards running mastery, other’s lost their natural stride and work...

When an athlete participates in an aerobic profile, lactate threshold or VO2 max test, it allows the coach to peel back the layers of an athlete and get a specific idea of the physiological strengths and weakness of that athlete at that point in time. Understanding the athletes aerobic capacity,...

If you are a runner, chances are you have experienced back pain at some point. Your pain may not have resulted from running, but research shows that 70% of the general population has at least one episode of back pain in their lifetime. The repetitive nature of running – amplifying...

A runner’s ability to maintain a relaxed posture and fluid running form goes beyond mileage, intensity, and strength. Devoting time to develop the complex interactions of conscious postural awareness, stability, and mobility can become a catalyst for improving running economy and speed, and decreasing injury risk.

Dynamic Warm-up – Download here (PDF) General Core Strength – Download here (PDF) Functional Strength For Runners – Download here (PDF) Partner Band Core – Download here (PDF) General Hip Strength – Download here (PDF) Foam Roller Program – Download here (PDF) Static Stretching Program – Download here (PDF) Hipmatrix – Download here (PDF) Hamstring Health – Download here (PDF)

These drills are an effective tool for increasing rhythm, agility, speed, balance, and body control throughout many athletic movements. They are beneficial and applicable for most sports, and completion of these drills 1-2 times/week will lead to improvement in the aforementioned areas. These videos are only a small representation of...

A kettle bell is nothing more than a heavy metal ball with a handle, however don’t confuse the simplicity of this tool for being simple to use. Kettle bells have been around since the early 1900’s and have recently made a resurgence into lifting and power development. Accurate and appropriate...

The fundamental five is a running specific series of exercises aimed at improving your postural stability. Start with 5 repetitions (and build to 15). Focus on smooth, fluid motions between all the positions. These movements are an excellent foundation for runners of any level and can help prepare you to...

Key exercises that keep some of the world’s best runners healthy. Published in Running Times (Feb/Mar 2013) As the head strength and conditioning coach, physical therapist David McHenry is tasked with keeping 2012 Olympians Mo Farah, Galen Rupp, Dathan Ritzenhein and Matthew Centrowitz healthy. Every week, McHenry puts each of...