10 Self-Care Tips for Runners

As the pandemic stretches on, I wanted to take some time to weigh in with self-care tips for runners, as many people’s mental health and wellness have taken a beating.

Marathoning 101

Marathon Fall is quickly approaching (first day of Fall was 9/22 for anyone who forgot). If you have a major marathon on your calendar, it’s been at least two years since you’ve been in this position.

Acupuncture for Plantar Fasciitis

Plantar fasciitis is an inflammatory condition of the plantar fascia which is a thick, fibrous ligament that runs along the bottom of the foot and connects the heel to the front of the foot. Someone with plantar fasciitis will experience intense pain at the bottom of their heel; in some cases, pain can radiate up the leg causing discomfort in the ankle and calf.

Do Evening Runs Ruin Sleep?

For many runners, there isn’t really a lot of wiggle room for scheduling their runs. Between work, commuting, family responsibilities, and social commitments, a lot of runs happen when they can… which usually means early in the morning or in the evening.

Proprioception and Knee Pain

In 2006 approximately 250 million people worldwide were diagnosed with Osteoarthritis (OA). OA is characterized by degeneration of the joint cartilage and underlying bone, leading to joint pain, stiffness, and physical disability.


The iliopsoas is actually two muscles: the psoas and the iliacus. The psoas originates from the vertebrae T-12 vertebrae (the vertebrae where the lowest rib attaches) down to L-4. The iliacus muscle comes from the inside of the hip bone. Once the two merge, they attach to the top of the femur (thigh bone), on the inner surface.

Run/Walk Isn’t just for Distance!

Clients at Custom Performance use the run/walk strategy under the supervision and instruction of the physical therapists to progress return-to-run loading after injury, cover long distances in marathon training, and increase general endurance. Recently, I re-discovered a largely underutilized run/walk application: intervals for speed.

What you see doesn’t tell the whole story

Instagram, Facebook, and Strava all share a few things in common but the biggest thing they share is that each post reflects a singular moment in time. Social media allows us to highlight moments we want to share with the world, depicting ourselves in a way we want others to see us.

7 or 10 day training cycle?

When it comes to building a training schedule, most runners and coaches follow a 7-day training plan which usually consists of some combination of speed work, tempo, long run, and easy days. For most, this seems to make sense given that our everyday lives and routines are structured around a Monday to Friday work week followed by a two-day weekend.

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