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running faster

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.

Injuries Suck - But They Don’t Have To!

Injuries Suck - But They Don’t Have To!

Being injured sucks, there's no way around that. Injuries always seem to occur at the most inopportune times and throw a wrench in your perfectly designed training schedule. Every injury, no matter how big or small, sends a runner through the 5 stages of grief.

Glute Strength for Injury Prevention

Glute Strength for Injury Prevention

Wondering what all the glute hype is about? Why does Physical Therapy nearly always involve hip strengthening, especially targeting the gluteus maximus and gluteus medius muscles?

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.

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.

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.

Does Racing Age Matter?

Does Racing Age Matter?

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?

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.

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? 

Don't Skip Leg Day!

Don't Skip Leg Day!

If you asked most runners what day they would skip in their training plan, I can guarantee most of them will answer “strength.” We often see runners whose training plans don't even have a strength day included! While running is extremely demanding on our legs, it involves primarily linear movement, or movement in a forward direction only. Runners typically have weaker glutes, hips, and hamstrings compared to the quads, which can result in numerous lower body injuries