Welcome to another installment of the Oregon Brewery Running Series Podcast; Inspiring Oregonians to Be Active, Have Fun, and Give Back. We host family-friendly, 5K fun runs that start and end at some of Oregon’s best breweries. If you’re looking for an un-timed 5K in Portland or around the state, click the link below and join us!


I don’t know about you, but I’ve been running and walking a lot more since the COVID-19 crisis started. In part because of our running challenges, but also because I have slightly more flexibility in my schedule these days. It’s also a great way to get the kids out of the house for a few hours. We love hiking on Mt. Tabor.

But it hasn’t been entirely pain-free. I’m feeling more soreness and little aches and pains than I have in quite some time. I’ve been a runner for a long time and this often happens when I start to increase my weekly mileage.

Today on the podcast, Kerry Nolan (PT and Strength coach) talks to us about some of the most common injuries for runners and offers suggestions about how to overcome them.

She also recorded videos (below) to give you some very helpful ways to help prevent some injuries, and become a stronger runner.

If you have specific questions, Kerry can help! Simply contact us and we’ll pass it along.

Pre-Run Wramup

Here are several exercises you should do each time before you go out for a run or walk.

Strength Training

Make time for this bodyweight strength routine twice a week. Complete it without shoes if possible.

Daily Mobility Drills

These drills are intended to be completed post-run and will help you avoid stiffness and feeling ready to get back out there again!

Kerry Nolan Strong

About Kerry Nolan

Kerry has been running with us since the very beginning. She and her husband Dan have been part of our community as both participants, and volunteers. They’re awesome!

Below is her bio from the about page at Rokke.


Kerry was raised in both Texas and Pennsylvania, eventually earning her Bachelor of Science degree in Kinesiology from Penn State University. She then pursued and completed her Doctorate in Physical therapy from the University of Miami in 2013. Kerry has worked in a variety of settings with diverse groups of people – from adolescent athletes and retired weekend warriors to professional and amateur athletes/performers. She moved from Miami to Orlando to Texas, finally landing in the Pacific Northwest where she has excitedly joined the ROKKE team with a desire to combine her love of performance training with physical therapy in a collaborative wellness model.

Kerry is passionate about exercise and movement, with a special interest in weightlifting and athletics. She has pursued further education in the field, earning a Clinical Weightlifting Coach certification, along with the Titleist Performance Institute Level-1 training for golf-specific rehabilitation; she is actively pursuing her strength and conditioning certification as well. Kerry enjoys sharing her love of exercise with people to help them achieve their personal goals, realize their inner strength, and to reach optimal ability and potential. Outside of ROKKE, Kerry enjoys hiking, running, snowboarding, soccer (go Timbers and Thorns!), futsal, and all things dogs and beer.

About Rokke Performance Therapy

“We provide focused, quality care from an elite team of friendly experts who are all about your progress. We are also one of the first out-of-network [self-pay] physical therapy practices in the Portland area. This model allows us to curate care to individual needs, without insurance restrictions. We’re here to break down barriers, instill hope and trail blaze a new path for health, wellness and performance.”

All are Welcome!

We don’t care if you’re a runner, walker, or something else. We just care that you’re active! While most of our participants are running, MANY are walking, pushing strollers, or finding other ways to participate.

About Us

The Oregon Brewery Running Series is about inspiring Oregonians to Be Active, Have Fun, and Give Back. We host family-friendly, 5K fun runs that start and end at some of Oregon’s best breweries. Register for our next run here! Our theme music, the Oregon Song, is written and performed by James Hoffman.