Heather Hart The following client success was written by HSEC coach Kevin Niksich:
Chris came to Hart Strength and Endurance Coaching a year ago, in his mid-40s, heavier than he’d ever been, and struggling to run more than a mile without his back seizing up. A former ultra athlete, dog sledder, and climber, he—like many of us—had shifted his focus to family and work. When he tried to return to running, his lack of consistency and strength manifested as debilitating back pain. His only goal when we started? To “feel better” and run again without pain.
Chris had already sought help from chiropractors, physical therapists, and strength coaches, but nothing provided lasting relief.
I kept his core work simple—planks, side planks, bird dogs, and superman exercises. More importantly, I aimed to strengthen his entire posterior chain, recognizing that everything is connected. We incorporated light deadlifts, Romanian deadlifts, and glute bridges, alongside air squats and hip-strengthening exercises. The focus was on low weight, moderate reps, and high frequency throughout the week —essentially training to train.
Since Chris was eager to run, I started him on a strict run/walk program—walking half a mile, then running half a mile. We stuck with this for two months! By March, we transitioned to continuous running for three to four miles at a time a few times a week, with a few of the longer runs still run/walking. The key emphasis was running at an easy pace with a quick cadence, which took some stress off his skeletal system and helped alleviate his back issues.
In a few months, with consistent light strength training and easy running, his back pain was kept at bay but we weren’t out of the woods yet. Some days, especially after longer runs, discomfort would return, but we noticed each time it was less severe and his recovery was faster and faster.
In April we began increasing his weekly long run. By late June, he completed his longest run yet—10 miles.
In May for the first time, we gradually introduced some intensity with quarter-mile pickups, short fartleks, and strides.
From there, his progress really accelerated. Running healthy and smart while continuing strength training, Chris built up to a self-supported 24-mile trail run by late August. In September, he completed his adventure goal—a grueling White Mountain Traverse: 20 miles with 10,000 feet of elevation gain that took over 13 hours. He was exhausted, as anyone would be, but his back remained pain-free.
Now, in January, he’s eyeing one of the most committing, rewarding, and challenging self-supported adventure runs out there: the Rim-to-Rim-to-Rim in the Grand Canyon this spring.
The key to his success? A slow, steady progression executed with inspiring consistency. Chris rarely missed a workout. In nine months, he went from barely being able to run to running basically whatever he wanted.
I have no doubt he’ll succeed. His journey is a testament to consistency, patience, and trust in the process.
