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?
More on HRV! How can I measure this myself? First, to recap: what is HRV? Your heart doesn't always beat at a constant frequency and there are small variations between beats. HRV is another term to describe variations in the intervals between heartbeats. Your rate of recovery is dependent on a number of variables, not just the intensity of your workout.
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!
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.
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.
You’ve just finished mile 26, the finish line is in sight, and you decide it’s time to start that finishing kick. Suddenly, you feel a sharp pain, immediately grab the back of your thigh, and stop running. Chances are, you’ve most likely pulled a hamstring. How? And what and can you do to avoid injuries like this in the future? It comes down to how your hamstrings and glutes work together.
A little over two years ago I was running through the mountains of Virginia. Things were going well... until they weren’t. I would find out later from the esteemed, all-around amazing PT, Cat Fitzgerald, that years of running, cycling, and all manner of exercise (without the proper stretching or strength training) had finally caught up with me.
Endurance races, such as ultra-marathons and Ironman triathlons are becoming increasingly popular around the world. Whether it’s the idea of a new mental or physical challenge or just plain love of the sport, participation in these events continues to increase. In the Ironman triathlon, the overall number of finishers - both male and female - has increased dramatically over the past 30 years. In addition to increased participation, improvements in performance in this event have also been reported. But is there an ideal age for best performance?
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.
The relationship between running injuries and the amount of vertical force (up and down movement and impact) during running has been well-documented through many recent studies. “Vertical ground reaction force” (VGRF) is the force that the ground exerts up through a runner’s leg when landing. The rate at which these forces are applied to the body is called “vertical impact loading rate” (VILR). So if the vertical ground reaction forces are applied too quickly and not absorbed well, injury risk can be increased significantly.
The back and the hips have always had a complicated relationship, especially for runners in NYC. We sit all day, making our hamstrings stiff and angry. Because the hamstrings are so tight, when you run the pelvis rotates forward to help increase your hip extension, which makes your hip flexors tighter, which rotates your pelvis more...
Heart Rate Variability (HRV) is a widely-accepted as a measure for recovery after workouts. As runners are always looking to work harder (read: get faster) and avoid injury, research continues to expand. When considering how to improve performance, training sessions are almost always the first thought. HRV came into play once we started considering how well athletes were recovering after their workouts.