Drink Water

Drink Water

At the beginning of January I woke up and headed to Custom Performance for my usual Saturday morning run with Streets 101. My hear rate was a little elevated but I was rushing a little bit so didn't think much of it. As soon as we set out to run I knew something was wrong. My heart was pounding and within a few blocks, my watch read 180 beats/minute. Not fully trusting my watch, I stood on the side of the west side highway and checked it myself. 175 beats/minute; way too high for the length of time I had run at that point. I turned around to head back to Custom, but running was becoming difficult and my legs felt like they didn't want to move.

Enough's Enough!

Enough's Enough!

By Greg Laraia, ATC

Let’s be honest, nobody trains like NYC runners. We push the hardest, we work the longest, and we do the most. But what we’re not the best at is recovery. Burnout is real! So how do we push ourselves without overdoing it?


No Wasted Time

No Wasted Time

Two weeks ago, I came in from my run wishing I had more time to stretch (there is never enough time).  My mind started racing of everything I needed to do before I left for work. I arrived at home, pressed the elevator button, and waited.


#Wellness vs. Science

#Wellness vs. Science

By Wendy Winn, PT, OCS


Oh, Wellness, what a concept you’ve become!


For many years, I viewed wellness as the opposite of sickness. If you’re not sick, you are well.

Now, #wellness is symbolized by collagen peptides people put in their coffee on Instagram. Where did we go astray?


There are SO MANY products in the health and wellness market that it is often difficult for consumers to understand what is actually good for them! Even our trusty friend “science” gets roped into the mix. More than ever, businesses and Instagram “influencers” are using and abusing the idea of science to sell their products.


Extra Cusion = MORE Impact?

Extra Cusion = MORE Impact?

As the trend in running shoes moves away from minimalism, many shoe companies have claimed that extra cushioning will reduce impact forces on the body, especially with downhill running. Intuitively, would seem to be true.


Anatomy of a Runner

Anatomy of a Runner

By Dr. Lisbeth Hoyt


When most people think about running, the first body part attributed to the movement are our legs. While our legs do the majority of the work, running is actually a full body exercise. Our legs move us forward, our trunk stabilizes our body, and our arms assist our legs with forward propulsion.


Race Recovery

Race Recovery

Recommendations for rest and recovery after a marathon vary widely across professionals and depend greatly on the individual marathoner. Then you can break it down even further; when is the cardiovascular system recovered? Muscles? Hormones? The list goes on and on!


Stressed? Me?

Stressed? Me?

One of the most common issues we see in NYC runners here at Custom Performance is stress. I know, this is NYC and everyone is stressed, but here’s the thing; if you are a runner with a full time job and a “full time” running program, you are probably stressed - both physically and mentally.

Hormone, Fat and Bone: The Saga Continues

Hormone, Fat and Bone: The Saga Continues

If you’ve read my blogs in the past, you know my main goal in life is to educate the world on the importance of hormones and bone health. The rest of the world is finally catching up with me and new research is coming out about the importance of bone marrow fat cells and their relationship with bone and hormones.


Why You Should Strengthen In The Off-Season

Why You Should Strengthen In The Off-Season

Why You Should Strengthen In The Off-Season

by Dr. Lisbeth Hoyt

As fall race season comes to a close and 2019 is on the horizon, it’s time to think about the off-season planning.  As you begin to lay out your 2019 race calendar, take note of when your next training plan starts and the downtime you may have from the last race. Like many runners, the second one race ends, we’re thinking about the next one. But what about strength training? Where does that fit in to your 2019 plan?


My Alter Ego: The Whoop Band

My Alter Ego: The Whoop Band

By Wendy Winn


Performance has been trackable by watches and heart rate monitors for over ten years now. As recovery research expands, professionals now recognize the important role of recovery in aiding performance. So how can you improve your recovery?


How Fast Is Too Fast?

How Fast Is Too Fast?


How fast is too fast?

By Greg Laraia

One of the biggest questions I get during training cycles is: “how fast should I be going on my runs?” Most people are surprised by the answer I give them, because it’s usually, “slower than you are currently.” One of the key pieces of a training plan is consistency, not only with running but with your paces. Make easy days easy and hard days hard.