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Posts tagged best marathon recovery
Recover In Your Sleep!

By Lisbeth Hoyt PT, DPT, CSCS

If sitting is the new "smoking" health risk, sleep is the new performance enhancing tool we don’t focus on enough. Getting enough sleep is essential for everyone to function, yet in our busy work/training lives, sleep is usually one of the last things we make time for. For runners and athletes, it's the easiest recovery tool you most likely aren't utilizing. The American Academy of Sleep Medicine states that adults require 7-9 hours of sleep for optimal performance. Performance doesn’t just mean exercise; it also includes the mental and physical performance needed to get through your daily routine.

 


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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!


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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?


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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.


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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.

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"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!

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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?

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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.

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Hydration Guidelines

Hydration guidelines from ACSM

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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.

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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.

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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.

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