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HRV for Recovery Monitoring

HRV for Recovery Monitoring

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.

Activating the Glutes

Activating the Glutes

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.

Higher Step Rate, Lower Injury Rate?

Higher Step Rate, Lower Injury Rate?

Approximately 50% of running-related injuries occur at the knee, many of which can be attributed to the inability of this joint to control the loads applied when the foot first hits the ground. Theoretically, if these loads on the knee can be reduced, injury rates can also be reduced. Step length is directly related to the amount of force transmitted through the ankle, knee, and hip. A long stride length puts the foot way out in front of the body, where it acts as a brake every time it hits the ground. 

The Tipping Point

The Tipping Point

“My highest mileage week is 90 miles! I start with a 30, then, like three 45, then 50, then 60…” Who do you picture when I say this? A collegiate cross-country runner? A pro? 

Plyos for Performance

Plyos for Performance

To be at peak performance and minimal injury risk, strength training should be an integral part of all running programs. For your strength training to be effective, you should should be specific and deliberate when choosing your exercises.

Too Much Bounce in your Run?

Too Much Bounce in your Run?

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.

Stand Up and Stretch

Stand Up and Stretch

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...

RECOVERY AFTER A HIIT WORKOUT

RECOVERY AFTER A HIIT WORKOUT

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.

Baby Got Back?

Baby Got Back?

Baby got back? While this song may remind you of the 90’s, for runners a weak booty may be contributing to some common running injuries. Your butt muscles, also known as the gluteus maximus, medium, and minimus, keep the pelvis steady, propel us forward, and extend the hips during walking and running. In addition to being aesthetically pleasing in yoga pants, a functionally strong gluteal group decreases the risk of injury when running.

The Back-Breaking Truth

The Back-Breaking Truth

“Low Back Pain” is the most commonly treated diagnosis in America, and certainly in NYC. LBP is an umbrella term than can include many different issues from joint derangement, nerve involvement, hip dysfunction, and muscular involvement. There are a few things that most people can do on their own to improve pain.