Ask Joe Uhan

Stay the CourseWell, we’ve been at this for going on three years. The pages of “Stay the Course” have been littered with everything from shin strain to psychology, from injuries and insults to hydration and salts. My hope is you’ve had a fraction of as much enjoyment reading–or at least skimming–these pages as they’ve been for yours truly to pen.

It’s time to turn it to to readers of iRunFar. What questions do you have for me? Injury woes? Questions about nutrition? Trail running X’s and O’s? Stride mechanics? Who’s doing all the exercise photography?

Call for Comments (from Meghan)

Here’s how this works. Email Joe with your questions at by next Monday, December 1, at 11:59 p.m. From the questions Joe receives, he will answer some of them in his December “Stay the Course” column. Okay, let’s do this; email Joe and ask away!

Joe Uhan

is a physical therapist, coach, and ultrarunner in Eugene, Oregon. He is a Minnesota native and has been a competitive runner for over 20 years. He has a Master's Degree in Kinesiology, a Doctorate in Physical Therapy, and is a USATF Level II Certified Coach. Joe ran his first ultra at Autumn Leaves 50 Mile in October 2010, was 4th place at the 2015 USATF 100K Trail Championships (and 3rd in 2012), second at the 2014 Waldo 100K, and finished M9 at the 2012 Western States 100. Joe owns and operates Uhan Performance Physiotherapy in Eugene, Oregon, and offers online coaching and running analysis at

There is one comment

  1. @ultrarunt

    How to plan your year of training leading up to WSER? Training blocks…what's a block? How to travel to a race? What are some tips for races that are a flight and hotel away from your backyard races?

  2. kjz

    What's the latest, greatest on hip labral tear non-surgical rehab, recovery, return to trail ultras. I know two in that boat right now (not me) who are strong in their age group in their local area and facing this. Obviously they need to be seen by an experienced PT who specializes… Any new specifics?

  3. DanielRessler

    I request a review of tools in the "stride mechanic's tool box."

    One's stride feels different from returning from time off to pushing a boundary in weekly volume. It feels different from the start of a run to the end. It's useful to run stride diagnostics at every phase, curb over-striding enthusiasm, combat sloppiness in fatigue.

    I've had some dull tools in my box in the past. "Shorten your steps, increase cadence." "Sink lower in the hips."

    Since reading your column I've added sharper tools. I think about my stride width, and the feeling of the paw back drill.

    What other tools do successful runners use?

    1. Ull

      and if you do write about this it would be interesting to me if you touched on whether the "carb limiting" concept for a runner includes limiting fruits and vegetables or just grains and processed sugars

  4. pcgwc

    Joe: IT Band syndrome: it seems to happen for various reasons: stride deficiency, hip/muscle weakness and or simple accumulation of muscle scar tissue (tightening of IT band fascia due to interaction with tight muscles, etc). Experts differ widely on solutions: 1) foam role/massage IT band and/or just surrounding muscles and/or trigger points around hips and glutes, 2) 'stretch' IT band (others say it can't be stretched) and or surrounding muscles, 3) don't worry about stretching, simply strengthen hips via 'walt reynolds IT band exercise' or 'frankenstein walk with stretch band', do general abduction exercises (clam shells, leg raises, etc)…with all the mixed info, I personally did some of all the above, but was left not knowing what really 'worked' and should get more attention…

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