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All Systems Go!

All Systems Go!

Running a marathon is not just about your muscles and your legs. As I reflected back on the process it dawned on me that it took every system on my body to complete the Marathon. So here it is, a review of all the systems it took to get to the finish line!

"Run The World" Takeaways

"Run The World" Takeaways

Sometimes I want to read about running, but not about how I should be running, or what I should change about my running. If you’re feeling the same, “Run the World” is for you!

Run, Eat, Work, Sleep, Repeat

Run, Eat, Work, Sleep, Repeat

If this schedule sounds familiar, you’re most likely training for an upcoming race. Whether it’s a 10K or full marathon, your running schedule is probably dictating your life. Some weeks go smoothly and others can be a challenge. Between work, your social life, training, and getting enough food and sleep, how do we find the balance? Everyone maintains their life balance in different ways. If you’re anything like me, you rely on lists, meal prep, and a training schedule to guide you through each week. And while every week definitely hasn’t been perfect (I’m always learning), here’s how I’ve been balancing it all out.

Risk Factors for the Evasive Fibular Stress Fracture

Risk Factors for the Evasive Fibular Stress Fracture

Awareness of stress fractures and their season-ending effects has become very prevalent in the running community. Runners are getting a sense of what to look for if they are worried about a possible stress fracture. This is helpful to a degree, but recently we've been seeing an increase in less-common stress fracture types. One in particular, fibular stress fractures (the other lower leg bone next to the tibia), has been showing up in at Custom Performance more frequently.

Calf Cramp Season!

Calf Cramp Season!

Welcome to the last two weeks of August, also known as “Calf Cramp Season” at Custom Performance. Like clockwork, we are treated to a deluge of marathoners complaining of calf cramping and pain. Sound familiar?

Don't Ignore the Niggle!

Don't Ignore the Niggle!

This is the time in our training cycles that little niggles and weird pains start cropping up. Maybe shin splints are setting in, or your left hamstring is deeeefinitely feeling different than your right.

Heart Rate Variability

Heart Rate Variability

If you’ve been paying attention to the fitness world lately, you’ve probably heard the term heart rate variability thrown around in regards to training and recovery. In the simplest terms, heart rate variability (HRV) is the measure of time intervals between heartbeats, measuring how well our autonomic nervous system is functioning.

The Knee and Hip Connection

The Knee and Hip Connection

When a new client comes in with a knee pain, eight out of ten times I’ll start my exam at the hip. Seven out of those eight times, my client looks at me like I’m crazy. I think it’s time I reveal the method to my madness.

The Power of the Mantra

The Power of the Mantra

Right before the 2017 NYC marathon, Meb Keflezighi came to Custom Performance to kick off the weekend with a Q&A session. When talking about training and racing he said "I really believe that during preparation it’s 90% physical, 10% mental. When the gun goes off it’s 90% mental and 10% being healthy.” As racing season ramps up, let’s not forget that mental training is just as important as physical training.

Heat vs. Ice

Heat vs. Ice

As PTs, we are often asked when to use ice versus heat for injuries. The answer definitely depends on the injury. Ice and heat can both be used to reduce pain, but they are best applied in different situations. A recent literature review conducted by Malanga, Yan, and Stark examined the differences between heat and ice applications and their effectiveness.

Brain vs. Food

Brain vs. Food

Fueling for exercise, especially during long runs, is a commonly discussed topic in the running world. Pre-race carb-loading, mid-race fuel sources, and post-race meals are all part of a typical routine. So why do we sometimes not feel hungry when finishing a run? And why are we starving other times? It turns out that following aerobic exercise our brain’s response to food can sometimes be reduced.

Feel the (Foot) Burn

Feel the (Foot) Burn

Strength exercises are important to a long distance runner, especially if you are trying to get faster. This is not a secret. When you name your target areas, you often think of the back, core, shoulders, chest, legs... but don’t forget your feet! It may seem silly at first but for runners, actual intrinsic foot strength is VERY important.