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Posts tagged runn
Timing Your Iron

By Dr. Cathlin Fitzgerald, PT, DPT, CSCS


Iron deficiency is a common problem, is even more common among endurance athletes. Iron is lost through sweat, urine, the GI tract, and menstruation. Athletes need more iron than the average person; the more efficient the athlete, the more sweat is produced, and so more iron is lost. It has been shown that high intensity and endurance exercise can increase iron losses by 70%. Add in a vegan or vegetarian diet and the risk increases even more because the iron in plants is less absorbable.


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Running While Sick

By Kathleen Leninger, DPT

When you’re training, experiencing sudden post-nasal drip, fever, headache, or any other initial signs of illness can really throw a wrench in your plans. You have a hard decision to make; to run or not to run?  

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What The Heck Is Pain?

By Wendy Winn, PT, OCS

Pain is so individual. It’s felt and processed differently by everyone. But what causes pain in the short and in the long term? Why does pain become chronic?


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Extra Cusion = MORE Impact?

As the trend in running shoes moves away from minimalism, many shoe companies have claimed that extra cushioning will reduce impact forces on the body, especially with downhill running. Intuitively, would seem to be true.


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Anatomy of a Runner

By Dr. Lisbeth Hoyt


When most people think about running, the first body part attributed to the movement are our legs. While our legs do the majority of the work, running is actually a full body exercise. Our legs move us forward, our trunk stabilizes our body, and our arms assist our legs with forward propulsion.


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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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Stressed? Me?

One of the most common issues we see in NYC runners here at Custom Performance is stress. I know, this is NYC and everyone is stressed, but here’s the thing; if you are a runner with a full time job and a “full time” running program, you are probably stressed - both physically and mentally.

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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.

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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. 

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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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Gutsy Performance

“Should I go before the warm up or after…or maybe before and after?”  If you have ever run a road race, you know one of the most daunting tasks on race day is standing in line for the porta-potty.  It’s in every runner’s pre-race routine though because running on an upset stomach is no fun!  Sometimes despite your best effort however, the stomach bug will find you during an intense workout or race.  An email questionnaire was sent to over 2,000 runners following a marathon event in the Netherlands.  Of the 1,281 runners who responded, 45% complained of at least one GI symptom during the event. Why is that?

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Tart Cherry Juice

You’ve just completed your hill repeats. The workout went great, confidence is at an all time high, and you can’t wait to crush the next one. However, the next day you wake up and you’re stiff as a board. Your quads ache, your calves scream; you’re wondering what you did to deserve this torment.

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