What Actually Makes You Stronger
Don't Forget Your Toe Flexors!
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
Book Review: Good to Go by Christie Aschwanden
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.
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…
At the beginning of January I woke up and headed to Custom Performance for my usual Saturday morning run with Streets 101. My hear rate was a little elevated but I was rushing a little bit so didn't think much of it. As soon as we set out to run I knew something was wrong. My heart was pounding and within a few blocks, my watch read 180 beats/minute. Not fully trusting my watch, I stood on the side of the west side highway and checked it myself. 175 beats/minute; way too high for the length of time I had run at that point. I turned around to head back to Custom, but running was becoming difficult and my legs felt like they didn't want to move.
No Wasted Time
By Greg Laraia, ATC
Let’s be honest, nobody trains like NYC runners. We push the hardest, we work the longest, and we do the most. But what we’re not the best at is recovery. Burnout is real! So how do we push ourselves without overdoing it?
#Wellness vs. Science
Two weeks ago, I came in from my run wishing I had more time to stretch (there is never enough time). My mind started racing of everything I needed to do before I left for work. I arrived at home, pressed the elevator button, and waited.
Extra Cusion = MORE Impact?
By Wendy Winn, PT, OCS
Oh, Wellness, what a concept you’ve become!
For many years, I viewed wellness as the opposite of sickness. If you’re not sick, you are well.
Now, #wellness is symbolized by collagen peptides people put in their coffee on Instagram. Where did we go astray?
There are SO MANY products in the health and wellness market that it is often difficult for consumers to understand what is actually good for them! Even our trusty friend “science” gets roped into the mix. More than ever, businesses and Instagram “influencers” are using and abusing the idea of science to sell their products.
Anatomy of a Runner
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.
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.
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!
Hormone, Fat and Bone: The Saga Continues
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.
If you’ve read my blogs in the past, you know my main goal in life is to educate the world on the importance of hormones and bone health. The rest of the world is finally catching up with me and new research is coming out about the importance of bone marrow fat cells and their relationship with bone and hormones.