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Posts tagged 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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Book Review: Good to Go by Christie Aschwanden

By Wendy Winn, PT, OCS


If running research and narrative journalism had a baby, it would be this book. In Good to Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery,  Christie Aschwanden challenges the running community’s most popular beliefs one topic at a time. Aschwanden debates a variety of topics, including overtraining syndrome, beer to increase running performance, fuel options, doping, meditation, dietary supplements, medications, cryotherapy, and sleep as a recovery method…

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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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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!

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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.

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Do I Really Need New Shoes?

We all have heard the recommendation to change shoes around 300-500 miles of use, but why? Where does this recommendation come from? When running, forces more than 2.5 times your body weight are applied up the leg and through the musculoskeletal system. Footwear has been designed to assist in absorbing these highmagnitude forces in order to improve performance and reduce injury risk. The cushioning in shoes can absorb shock and reduce how fast the force of landing acts on the body.

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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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Marathons Make Me Sick!

Congratulations! You ran the marathon! Once you’ve worn your medal to work and the celebrations have died down, it’s time to assess what went well, what didn’t, and how to make it better or the next training cycle.

As you’re recovering from the marathon, don’t neglect to rebuild your immune system. Take this time to get your body back to 100% before you get back out there. A recent study looked at the effects of marathon training on neutrophils and your immune system. Neutrophils areresponsible for attacking the surface of bacteria in the body.

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Why Fresh Legs!??!?!

On November 1, 2015, several sweaty, joyful, exhausted runners trickled through our doors after crossing the finish line of the TCS NYC Marathon. Sore and victorious, they told their heroic tales of their mornings that had begun before sunrise on Staten Island and involved self-transformation through the boroughs of New York City, all the way to the finish in Central Park. 

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