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Posts tagged running workouts
Running With Music

By Lisbeth Hoyt, DPT

Do you run with music? We think of running with music as just a personal preference, but what if there were certain conditions in which running with music could improve your running to exhaustion time or to help you forget about the environment you’re running in?

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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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Crutchin' Around NYC

By Dr. Cathlin Fitzgerald, PT, DPT, CSCS

When you’re on crutches, it's already frustrating enough not to able to run and do what you enjoy, so the frustration that comes with moving about your day to day life is amplified.  Obviously we'd all like to avoid situations that land us on crutches (#prehab), but life happens. I recently spent some quality time weight-bearing on only one leg, so I've become familiar with a few ways to make life a bit easier while crutching around. Here's what I learned over my 2ish months; with some things being more obvious than others.



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Why Your Running Socks Matter

By Lisbeth Hoyt, PT, DPT, CSCS


It's been a busy summer of running, dinner with friends, weekends away, and maybe even a much-needed vacation. The laundry pile in the corner of your room keeps growing, but who has time? By the time you get to your long run, all your clean running socks are dirty, so you just grab any old pair.


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The Upside Down of Running

By Wendy Winn, PT, OCS


We all love running; running is awesome! However, we would be only telling half the story if we only talked about its benefits. Running has some skeletons in the closet. Running has a dark side. 


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Stubborn Tendon Pain? Try this!

By Dr. Cathlin Fitzgerald, PT, DPT, CSC

Tendon injuries can be incredibly frustrating. While you can have a lot of improvements quickly - a decrease in the amount of pain (less intense or severe), improved flexibility and strength, and better running - the pain can linger for quite awhile.



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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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Amenorrheic Running

Kathleen Leninger, DPT

Back in the day, I was a fast runner. I have a distinct memory of going to Penn Relays as a junior, so excited to run the 4x400 (I was the anchor) and that morning I woke up with my period.  At that point in my life I got my period every few months but most of my teammates hadn’t had their period in over a year! I wanted that. It was such a badge of honor and I was so embarrassed to be the only fast girl who got her period in season. Years later I learned that is called amenorrhea and that nothing about it is cool. 

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What Actually Makes You Stronger

By Kathleen Leninger, DPT

Everyone knows that  “core and glutes” are the secret to making a runner stronger, right?  We go to yoga, spin, HIIT classes, and Bread and Butter to make us strong. The real answer is much more complicated.  Strength classes are important, but it is just practicing muscle memory. So what actually allows your body to keep functioning and to stay strong?  There are 3 main functions we need the body to have to run (and to live):


1 – Bones to stay upright and move around

2 – Muscle to move the bones and get from A to B

3 – Signals to determine what to move and where to move

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Don't Forget Your Toe Flexors!

By Dr. Cathlin Fitzgerald, PT, DPT, CSCS


Plantar fasciitis can be a frustrating, nagging running injury. It can range across a wide spectrum of pain; maybe more annoying most of the time, but it can be completely debilitating after a hard run or getting out of bed in the mornings.


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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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