The fastest way to lose your love for running might be to turn every workout into a test of your worth.

How do you push yourself to improve without turning something you love into another source of stress? And what happens when injuries or setbacks make you question what you’re capable of?

In this episode of The Code, Dr. Andrew Fix sits down with running coach Jen Hickman, founder of Perseverance Endurance, to discuss the psychology of behavior change and the role of coaching in building confidence and resilience. With more than two decades of experience in the zoo industry, Jen brings an unexpected perspective on behavior change.

Jen shares how running went from being a source of stress relief to another source of pressure, and how this experience shaped her approach to coaching. She and Dr. Fix explore the mental challenges of pursuing performance goals, handling setbacks, and adapting training to life’s demands. They also discuss how trust, communication, and small changes in behavior help runners build confidence and make lasting progress.

Their conversation offers a fresh perspective on handling disappointment, rebuilding trust in your body after injury, and recognizing when adjusting your goals is a sign of good judgment rather than failure. Whether you’re training for a marathon or working toward a personal goal, the ability to adapt and keep showing up may be your greatest measure of progress.

Quotes

• “I just need to do the next small thing that gets me a win and helps me build some confidence. And then that snowballs until I finally get some training momentum.” (06:19 | Jen Hickman)
• “Running should be fun. It should not be a chore.” (16:56 | Jen Hickman)
• “You don’t train in a vacuum. You train with all of these other outside influences.” (25:25 | Jen Hickman)
• “You didn’t lose all of that work that you’ve put in before. Like that work is valuable. That work does something.” (50:56 | Jen Hickman)
• “We have to experience things that are scary and uncomfortable first before we can build up that resilience and be able to take on the bigger, scarier things.” (57:42 | Jen Hickman)

Connect with Jen Hickman:

Perseverance Endurance

Follow Jen on Instagram

I started running back in middle school in the Colorado mountains—mostly because my friends were doing it. Over time, running became more than just a social activity. As an adult, it turned into my way to de-stress and connect with nature. I mostly stuck to 5Ks and 10Ks, enjoying the rhythm and routine.

But in 2018, something changed. Running started to feel harder than it used to. I wasn’t seeing progress, and my motivation was slipping. I knew how good running could make me feel, so I decided to get help.

That’s when I hired a personal trainer who specialized in running. With the right strength training, improved nutrition, and a personalized training plan, everything shifted. My performance improved dramatically. Since then, I’ve finished the Boston Marathon twice and achieved stronger results in races across the board.

Seeing firsthand the power of coaching, I felt inspired to help others experience the same transformation. I went on to earn run coaching certifications through 80/20 Endurance and the United Endurance Sports Coaching Academy (UESCA).

I began my career in the animal profession in the mid-1990s. As a zookeeper, one of the most rewarding parts of my job was helping animals thrive by shaping behavior in a way that supported their well-being. To do that effectively, I had to build trust, understand what motivated each animal, create an environment for success, and adapt continually to their needs.These same principles guide my approach to coaching. The first step is building a strong, trusting relationship with you. I want to understand what motivates you—Why do you run? What brings you joy? What challenges are you facing?

As we work together, I’ll break down your training into small, achievable steps that build confidence and momentum. My goal is to set you up for long-term success, not just quick wins. And just like in the animal world, I’ll continually assess, adjust, and refine your training based on your progress and feedback—because your needs aren’t static, and your plan shouldn’t be either.

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The post 247. Small Steps, Big Changes: The Science of Behavior Change in Running & Life with Jen Hickman appeared first on Physio Room.

As the temps rise, runners of all levels are hitting the pavement and trails again. Whether you’re training for a big race or just enjoying the sunshine, it’s the perfect time to get moving.

Before you lace up, check out these expert tips to help you stay injury-free and running strong all season long:

What are the most common running injuries?

While there are certainly exceptions such as a fall or (heaven forbid) being struck by a vehicle – the vast majority of running related injuries can be summed up into 2 categories: Bone Stress Injuries and Tendinopathies. 

Understanding These Common Running Injuries

A Bone Stress Injury (BSI), which can range from “stress reaction” to “stress fracture” is when the bone cannot hold up to the mechanical demands we are putting on it and begins to fail. On average, a Grade 1 BSI will sideline a runner for 41.7 days. If it is ignored and progresses to a Grade 4 BSI, a runner will on average be sidelined for 98.5 days!

A Tendinopathy encompasses any injury that prevents a tendon from working and being able to withstand load properly. This can be broken down into 3 main subcategories: Tendinitis (inflammation of a tendon), Tendinosis (breakdown of a tendon), and Tenosynovitis (inflammation of the sheath around a tendon). I also like to include plantar fascia pain in this category, because while it is not technically a tendon, the plantar fascia responds VERY similarly to tendon and will be treated very similarly.

What causes these injuries?

While BSI’s and Tendinopathies are treated very differently, their causes are very similar. The biggest trigger when it comes to running related injuries, is typically doing “too much, too fast”. By this I mean we made a dramatic change in one (or more) variables, quicker than our body could handle the change. The most common causes of this that I see are:

• Increasing volume of weekly mileage too quickly
• Too high a percentage of weekly mileage being “hard” efforts
• Increasing both volume and intensity at the same time
• Switching directly to a new shoe without weaning into it
• Making a drastic change in shoe “drop height”

Underlying factors that predispose you to injury:

• Faulty running mechanics
• Not supplementing your program with resistance training
• Under-fueling***
• Poor sleep
• High stress levels
• Systemic factors (autoimmune disorders, pregnancy, etc.)

What Does Treatment Look Like?

While the causes of these two types of injuries are very similar, they have a VERY different treatment approach. The biggest of these differences is that with a bone stress injury you will likely have to spend time non-weightbearing initially, with a very gradual build back to loading, and all at a pain level of 0/10. With a tendon-related disorder, however, you will likely have a quicker return to run, and should actually expect some mild to moderate discomfort in the strengthening and loading phases of rehab. You can see why it’s imperative to find out which you’re dealing with, right?

What steps can I take to prevent these?

• When building up mileage, increase your weekly mileage by no more than 10% each week, and plan for a “down week” of slightly less mileage every 3rd to 4th week
• Roughly 80% of runs should be easy mileage, only 1-2 runs per week should be a “hard” effort
• If switching into a shoe with a drastic change in drop height (especially switching to a “zero drop” shoe), start with just 10% of your weekly mileage in that new shoe and progress by 10% each week to give your body time to adapt to it
• Have a trained clinician assess your running form 
• Have a quality strength program (running is a high intensity sport, runners need to be strong!) 
• Make sure you are getting enough fuel with high quality food (this is a BIG one when it comes to BSI’s. If you are struggling with this I highly recommend consulting a nutritionist)
• Getting 8 hours of quality sleep per night
• Managing stress (as best you can)

If you think you may be dealing with one of these injuries, don’t hesitate to schedule an assessment at Physio Room. Better yet, be proactive and don’t let it get to that point, so you can enjoy your summer – whether it be 5k, Marathon, or Leadville.

Written by Dr. Drew Short – PT, DPT, CMFA| Physio Room

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