Hopping May Be The Secret To Unlocking A New PR: Here’s Why 

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

One exercise I’ve been frequently adding to the end of my running clients’ strength and cross training training circuits is hopping. While it may seem a little silly to bop up and down after a series of heavy-weight deadlifts, I have my reasons. The act of running is actually a series of one-legged hops, done repeatedly over and over again — so if hopping is uncomfortable or difficult for someone, it may be a sign that they are not quite ready to run (and they’re definitely not ready to up their mileage or intensity). I also think it’s a good exercise to increase power, practice adequate shock absorption, and provide an alternative calf workout to the much-loved heel raise.

Hopping exercise may also directly translate to improved running economy, according to a new study  published in Scientific Reports. The randomized controlled trial investigated how five minutes of daily double-leg hopping exercises affected running economy in 34 amateur runners over six weeks. Loading was progressively increased by increasing hopping bouts by increments of 10, and decreasing rest time in between sets.

After six weeks, researchers noticed significant improvements in runners running at faster speeds (12 km/hr and 14 km/hour, which roughly translates to 7.6 and 8.6 miles per hour, or paces faster than an 8-minute mile). 

This study’s main takeaway was that short daily bouts–about 5 minutes–of hopping exercises can improve running economy in amateur runners.

To incorporate this into your own training, try this simple exercise:

  1. First, try balancing on your right leg for 30 seconds, and then your left. Pay special attention to any differences you may feel between the two.
  2. Next, jump up and down using both legs 10 times: Do not aim to jump incredibly high, instead, aim to land softly and have your feet work in sync.

If you feel any loss of balance or difficulty during those two quick exercises, it may be a sign to build up your strength, particularly in your glutes, hamstrings, quadriceps, and calves. If you feel anything else suspect–like leakage–it may be time to schedule a visit with a pelvic floor physical therapist. 

If both of those exercises feel good, you can move on to:

  1. 10 x 10 bouts of double leg hops, with 10 seconds rest in between each set. Ending your strength training circuits or warming up for your runs with 10 x 10 bouts of double leg hops is a great place to start: As you get more comfortable and stronger, you can increase the number of sets, the number of hops in each set, the direction of hops (forward and back vs. side to side), the height of each hop (progressing to a tuck jump),  and eventually move on to single leg hops (5 x 10 bouts single leg hops with 10 seconds rest in between, and progress from there). 

Adding daily hops to your routine is a great example of a simple daily activity that can increase your running economy without reinventing the wheel.

Give it a try, and let me know how it goes!

Should You Invest in Super Shoes?

On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

No, you’re not imagining things. 

Professional runners left and right are shattering records, well, left and right.

Most recently, Ethiopia’s Gudaf Tsegay demolished the women’s 5000-meter world record, running a speedy 14:00.21 at the Diamond League Prefontaine Classic.

The question on everyone’s minds is, ‘Are super shoes — the carbon-plated footwear promising big gains and energy return — behind all these faster times?’

If you ask Nike, the answer would be yes. The brand touted their much-sensationalized Nike Vaporfly 4% as shoes that could improve running economy by 4 percent on average in 2017.  Their Next Percent promised even greater benefits, and super shoe production hasn’t slowed down since.

While Nike did their own research to back up their claims, more recent research shows that super shoes may not be all foam and faster times. And for upwards of $250 per pair, you should probably know what you’re getting into before you invest.

Here are 3 recent studies on super shoes so you can make an informed decision before you buy.

1. The benefits of super shoes may not translate to recreational runners

While initial studies found that carbon-plated shoes improve running economy in elite athletes, more recent studies have found that improvements may not translate to recreational runners running at a less aggressive pace. A 2023 study published in the The International Journal of Sports Physiology and Performance (IJSPP) found that subjects running at slower speeds improve their running economy by just a fraction compared to faster athletes.

In this particular study, 16 runners ran at speeds of roughly 9:40 mile pace and 8:03 mile pace in both Nike Zoom Vaporfly Next % 2 shoes, and a control pair of shoes that did not have a carbon-fiber plate. Runners who ran at 9:40 pace in super shoes improved their running economy by .9 percent on average. However, at 8:03-mile pace, their running economy improved 1.6 percent. TL;DR? The slower you run, the less benefits these shoes may have to offer. Read the full study here.

2. Super shoes may make you more susceptible to stress fractures.

A 2023 opinion article published in Sports Medicine featuring five separate case studies warns that runners wearing carbon-plated footwear may be at increased risk for bone stress injuries due to the alterations in biomechanics and cadence that occur due to the shoe. In this particular investigation, runners using carbon-plated footwear had decreased cadence and longer steps, as well as a longer flight time, increasing the force exerted on the foot with every step. Additionally, peak vertical ground reaction forces and vertical impulse step were higher in runners using carbon-plated footwear, further increasing stress and loading on one’s joints. Authors of this investigation warn runners who want to wear super shoes to start wearing them gradually (first every other day, or only for shorter runs) to avoid injury. A second study published in the Journal of Biomechanics found that thicker carbon-plates (3mm) placed just above the outsole of the shoe (or “low-loaded” plates) may decrease the amount of metatarsal stress and help reduce injury risk. While more studies definitely need to happen before we can definitively say anything, it’s definitely important to factor in before purchasing your first pair.

3. “Nothing new on race day” still prevails

While some runners habitually run in super shoes, others sport them briefly on special occasions — like race day or during a time trial, with hopes of improving performance. A recent pilot study found that super shoes may not have the same power as caffeinated GU at mile 18 of your marathon — in fact, they could be doing the opposite. This particular study compared fitness between runners wearing racing flats and those wearing super shoes, and found that while both groups improved running economy over the 8-week intervention period, the group wearing racing flats improved more. Authors of the study hypothesize that participants will improve running economy most efficiently when wearing the shoe they typically train in due to biomechanical adaptations that need to happen when training in a new shoe. While more studies are needed to fully investigate this, the moral of the story is: If you only wear super shoes on race day for a speed boost, you might not be fully repeating the benefits because your body hasn’t adapted to how they affect the way you run. 

    Curious about super shoes? Check out the full studies for more information.

    This Is How You Taper (According to Science)

    On By idratherbestrongthanskinnyIn marathon training, running, taperLeave a comment

    For many runners, the taper can be the most frustrating portion of training for any race. Most runners are focused on high-mileage weeks and used to powering through tough workouts. The taper is just the opposite of that: lower mileage, more rest, and less vigorous workouts — all in hopes to give your body the break it needs before your biggest workout of all: the actual race. 

    Whether you love or hate the taper, it’s important to understand the science behind this sometimes-controversial part of the training period. Below, you’ll find a summary of some of the most important research regarding the taper, and how to get the best results from your taper period.

    1. A structured, 3-week taper may be the sweet spot when it comes to marathon performance for recreational runners

     A 2021 study published in Frontiers in Sport and Active Living analyzed the training activity of over 158,000 runners and found that longer, structured tapers — specifically, 3-week tapers — were associated with better performance compared to shorter tapers. Results indicated that runners who adopted the strict 3-week taper ran 2.6% faster — a median of 5 minutes and 32.4 seconds — when compared to runners who completed a shorter, less strict taper. Additionally, it’s interesting to note that female runners adopting a 3-week taper had greater finish time benefits compared to men.

    2. A high-intensity interval session right before race day may improve performance in shorter races

    While tapers are typically low-volume, incorporating a high-intensity interval workout that’s faster than race pace may improve your race time. A 2021 study published in Applied Physiology, Nutrition, and Metabolism found that a 60% reduction in running volume and final interval session at 110% intensity improved performance time by 5.2 seconds, compared to 3.2 seconds for runners who reduced running volume by just 30% and did their last interval session workout at race pace intensity. Researchers concluded that incorporating a high-intensity workout during a low-volume taper can help improve track performance. Of course, it’s important to note that these runners were racing a 1500-meter race, so more studies need to be conducted to determine if this strategy is applicable to longer races like marathons.

    3. Reducing training volume by 41-60% after pre-taper overload training is optimal to maximize performance

    Most athletes are familiar with overload training — progressively increasing the intensity and volume of workouts and mileage to avoid a fitness plateau. A 2023 meta-analysis published in PLoS One including 14 studies on endurance athletes and their responses to the taper period of training found that a taper period of 21 days or less that reduced training volume by 41-60% progressively but did NOT decrease intensity or frequency after a period of overload training maintained training benefits for up to 21 days, and increased performance.

    Looking for more tips on how to taper effectively? Check out this article about what to do with your taper period.

    6 Tips For Passing the NPTE On Your First Attempt

    On By idratherbestrongthanskinnyIn Inspiration, NPTE prepLeave a comment

    I took the NPTE in July 2023 after graduating from the University of Southern California in May. I dedicated a lot of time to my studies, and was fortunate enough to pass on my first attempt. However, while preparing for my test, I found that the simple act of choosing a study strategy can be overwhelming. There’s SO much information available when it comes to what study materials to use, how many practice tests to take, and how many hours per day, or week, to study in general. 

    Throughout my months of preparation — often doubting my own study strategies — I found it was helpful to read about other people’s experiences and what was successful for them. One blog in particular I found helpful was The Curly Clinician, who motivated me to share my own tips for preparing for the exam.

    First, I began by reviewing the Scorebuilder’s book, front-to-back. This was tedious and boring, and I wasn’t sure if I was retaining information at all. I broke up reading page-after-page by integrating the below strategies.

    DISCLAIMER: What works for one person might not work for others! Yet I wanted to share my study strategy for others researching the best NPTE study methods. Feel free to take away what you need to, and ignore what you don’t!

    Here are 6 things I did that helped me nab that 600+ score.

    1. I joined a study group

    I knew I would need motivation to study day after day, so when a friend/classmate asked if I wanted to meet regularly via Zoom, I said YES. We formed a small study group of four and met twice a week from mid-June through the week before the test for about 1-2 hours, taking turns teaching one another NPTE content. Not everyone made every meeting, but there were always at least two of us in attendance. We created a Google Doc filled with topics to cover, and collaborated on a massive Google Slide project to cover the material. 

    While it was tedious to make Google Slides and practice questions for my study partners, I really grew to understand and know the subject matter I was presenting, and it became ingrained in my brain. Plus, listening to my classmates explain a concept was WAY more interesting and memorable than reading it in a textbook. 

    We also had fun with it, and lots of laughs (and eye rolls, concerns, freak outs, frustrations, etc) were shared! I highly recommend joining a study group, as you can all benefit from one another’s strengths and experience. 

    2. I listened to Kyle Rice’s NPTE Clinical Files Podcast Daily

    From mid-June to mid-July, all of my long car rides and runs were accompanied by episodes of Kyle Rice’s Clinical Files podcast. Rice not only takes the time to fully explain concepts, but he also makes his episodes fun, engaging and relevant. He celebrates your wins with you and motivates you to keep learning when you are incorrect. I found myself really engaging with his material and retaining important concepts, as well as getting great practice question exposure.

    I would pause the episodes and sometimes replay the question 2-3x, but I would always make myself answer before listening to his explanations, which I recommend to anyone else using his material to learn! Arguably the best part is his pep talks at the beginning and end of each episode, which I recommend NOT fast-forwarding through.

    3. I made flashcards and used them to review material

    One thing about me is that I’m a super visual person, so I would make flashcards with concepts I was having trouble retaining, and go on ‘flashcard walks’ in my neighborhood when I hit a wall while studying or just needed a break from the textbook. This allowed me to get some fresh air and remove myself from my computer screen for a while. I also felt like I learned and retained information simply from creating the flashcard itself.

    During my last 2-3 weeks of studying, I started most mornings with 15-20 minutes of flashcards with my coffee (and most importantly, NO screens). I tried to end my days with flashcards as well, but often was too tired. 

    4. I attempted at least 20 practice questions every day

    After taking my first practice test and scoring lower than I would have liked (i.e., NOT passing) I panicked. I signed up for a TrueLearn account and also used my second Scorebuilder’s test and a retired PEAT I had gotten in PDF form for practice questions. I would try to answer about 20 questions every morning, and then review them before studying anything else. As someone who gets distracted easily, I would also turn to practice questions when I got sick of studying and reading the textbook.

    I found my TrueLearn account to be incredibly helpful for this, as I could choose the number of questions I would get, and could also filter by category/topic. With over 2k questions to choose from, I never got a repeat question (unless I asked to be quizzed again on questions I got wrong!). I believe I learned better and retained more information by getting questions wrong, so this was more effective than just reading the textbook.

    In the last 2-3 weeks of my studies, I would use my TrueLearn account to quiz me specifically on concepts I KNEW would be covered (cranial nerves, specifically V vs. VII) and those I was having significant trouble with (amputations and gait impairments associated with amputations). 

    5. I took advantage of free resources

    I downloaded the PT 365 app to answer a free test question every day, downloaded Kyle Rice’s free cheat sheets and study guides, and joined a free Final Frontiers jeopardy session the week before the test. I definitely recommend joining Kyle Rice’s free Facebook group (the PT Hustle) and the Final Frontiers’ free Facebook group for additional resources and practice questions.

    6. I took my practice tests seriously, and spent time reviewing them

    I took several practice tests, including a PT Final Exam practice test, two PEATs through the FSBPT website, one Scorebuilders test, and two PEATs in pdf format. While I did not take every test super seriously, I took both PEATs through the FSBPT website and both PEATs in pdf format in “test mode” — AKA acted like it was a ‘real’ test, with the time limit enforced in a quiet room by myself. I have to admit that I was very tempted to just take practice tests all the time, because I was eager to see how I would do. But I can’t emphasize enough how it’s important to be patient and take the time to actually study and review concepts. It’s also incredibly important to take the time to review each practice test and understand if there are any subject areas you’re performing poorly in.

    I also would like to note that I never “passed” or got over a 75% on a Scorebuilders or PT Final Exam practice test, so don’t worry if that is also the case for you.

    Since PEATs are the most relevant, I’ll share those scores with you, as well as my final passing score.

    Here are my stats:

    • Review Series 2 Form A (Retired Form) taken 6/26/2023: Score 136/200, 68% (On track to pass score: 136)
    • Review Series 2 Form B (Practice Form) taken 7/22/2023: Score 163/200, 82% (On track to pass score: 143)
    • PEAT #1 pdf: 72%
    • PEAT #3 pdf: 80%
      • (I took these both in between my FSBPT PEATs but do not remember specific dates. The percentage score is out of 500, so I’m unsure what it would have been out of 800).
    • NPTE Exam taken 7/26/2023: Score 699/800 – PASSED!

    ***

    To be 100% honest, the worst part of this entire process was waiting for scores to come out. The day they were released, my score didn’t come out until 6:30 pm EST even though I saw LOTS of people getting their scores HOURS earlier. If this happens to you, try to find a way to distract yourself and stay off the Internet.

    My best advice is to trust yourself, trust the process, and try to find some joy in your studying! Good luck! 

    5 Reasons To Work Out Barefoot

    On By idratherbestrongthanskinnyIn fitness trends, marathon training, runningLeave a comment

    The barefoot running boom may be over, but that doesn’t mean occasionally kicking off your shoes isn’t a good idea.

    While shoes are important for a lot of things — like, say, protecting your feet from sharp objects on the ground — they can also teach your feet to be incredibly lazy. And once they adapt to being lazy, it can be incredibly difficult to bounce back and regain lost function.

    Beyond becoming lazy, going barefoot has a long list of health benefits. Here are five reasons why exercising barefoot is beneficial. 


    1. Shoes Are Like Jail Cells For Your Feet

    Okay, that’s a little harsh. But think about it this way: There are 29 muscles associated with the human foot and ankle, and 19 of them are intrinsic – meaning they operate only within the foot. Their jobs are to stabilize the arch, control your big toe, provide dynamic stability, and regulate your foot’s ability to move as it absorbs forces from the ground and transmits them throughout the rest of your body. 

    It’s a huge undertaking, and wearing shoes limits your ability to activate these critical muscles. If your feet are stiff, immobile, or unable to adequately absorb shock, it could potentially cause stress and more significant problems up the kinetic chain and into other joints like your ankles, knees, and hips in the future. 

    Without shoes to do the work for you, your intrinsic foot muscles are forced to work harder with every step – leading to a more adaptable and stronger foot overall. 

    This post was written exclusively for Victory Performance & Physical Therapy in Culver City, Calif.

    Read the full blog post here.


    How Many Days Per Week Do You Really Need To Run While Marathon Training?

    On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

    I’ve recently started training for the Los Angeles Marathon, which is scheduled for March of 2023. It’s been a minute since I’ve seriously trained for anything (thanks, pandemic and graduate school!) and I’ve got to admit that it’s been a humbling experience. Since my last marathon in 2018, my pace is a bit slower, my stomach is a little softer, and I’ve been struggling to finish runs that were once a piece of cake. 

    However, it’s not lost on me that I’m still incredibly lucky and fortunate to be able to train for a marathon! Working in a hospital pretty much ensures you leave work everyday grateful to be healthy enough to go home to your own bed and come back the next day on your own terms. Of course, feeling grateful for my health doesn’t mean that I’m not thinking about my goals for the upcoming race, and how to choose a goal that’s challenging but also tangible. And since I’ve recruited roughly 10 of my classmates to join me during this training cycle — and have been spearheading a group training plan for all of us — I’ve been thinking about the most important aspects of a training plan, and what the most vital components are during a marathon build up. 

    Fortunately, a recent study may have the answers I’m looking for.  A study published in European Applied Physiology found that monthly training volume has the strongest influence on your marathon performance when compared to other objective variables including training frequency, longest running distance (LRD) and average running distance per workout (ARD). 

    Interpreted results indicate, above all, your weekly and/or monthly total mileage may have more of an effect on your overall marathon performance compared to how many days a week you run, how long your daily runs are on average, or the longest run in your training cycle. This makes sense, as previous research shows that marathon performance is strongly linked to a person’s anaerobic and lactate threshold, and training volume is more closely related to lactate threshold compared to training intensity. 

    The findings of this study don’t come without stipulations. In order for monthly training volume to be the biggest differentiator in your training plan, study findings indicate that your average runs (ARD) should be greater than or equal to 10km, or 6.2 miles, and your longest run (LRD) should be at least 21km, or about 13 miles. Your total number of runs per week also needs to be greater than 2.

    These specific distances for average run (ARD) and longest run (LRD) are interesting to me, as the ARD is longer than I expected, and the LRD is shorter than I expected. Typically, I recommend runners taking on at least one 20-miler as their longest distance before running a marathon, and shorter week day runs throughout the cycle are typically between 3-5 miles. The fact that these results applied to runners running less than 5-6x per week was also surprising, but refreshingly so.

    At first, these particular study results had me questioning if I should be upping the mileage when it comes to shorter, weekly runs — and if that’s even possible for some of the members of our group. Currently, our Tues/Thurs/Saturday schedule has 3-5 miles scheduled on Tues/Thurs, and a longer run scheduled for the weekend. But with some simple math I realized that if you take our weekly “long” runs into account, we’re actually not so far off with the numbers: Two 3 to 5-mile runs plus one longer 10-mile run means our weekly average distance hovers just below or exceeds that 10km, or 6.2-mile threshold.  

    With some context and added thought, this study seems promising for recreational runners, as the schedule I’ve created for our LA training is taking more of a conservative approach, consisting of just three days per week of running (with an ‘optional’ fourth day) to account for our very busy schedules. While this study maintains that a higher monthly training volume had better marathon results, it puts less emphasis on the frequency of training, meaning that a more conservative approach (or running 3x/week) can be just as effective as someone running 5x per week, as long as an adequate training volume is maintained. 

    Other promising features of the study include the fact that the median monthly mileage for runners was 150 km, or 93.2 miles. Broken down into four weeks of the month, that’s only 23.3 miles per week. Although it’s easy to get overwhelmed by runners you see on Strava logging 40, or 50, or even 80-mile weeks, it’s important to recognize that marathon training can be accomplished with lower training volumes — as long as you’re consistent. 

    While this study does indicate that conservative and lower-mileage training plans can produce improved marathon results, it’s important to recognize that this study only included males. However, it’s definitely reassuring and providing some positive reinforcement to individuals training for a marathon with busier schedules.

    Key takeaways:

    • Monthly training volume has a stronger influence on your marathon performance compared to training frequency, longest running distance (LRD), and average running distance per workout (ARD)
    • While greater monthly training volume is correlated with better performance times, following a conservative training plan for runs 3/week amounting to ~25miles/week may be just as effective for improving marathon performance as a plan that has you running 5x/week for ~25 miles/week

    Check out the study abstract here, full citation below.

    Yamaguchi A, Shouji M, Akizuki A, et al. Interactions between monthly training volume, frequency and running distance per workout on marathon time [published online ahead of print, 2022 Oct 7]. Eur J Appl Physiol. 2022;10.1007/s00421-022-05062-7. doi:10.1007/s00421-022-05062-7

    Running On Your Period? 3 Takeaways for Balancing Your Menstrual Cycle with Your Marathon Preparation

    On By idratherbestrongthanskinnyIn fitness trends, marathon training, running, The Boston Marathon, The New York City MarathonLeave a comment

    The other day I got a panicked text from one of my athletes. Her period tracking app had just informed her that her period was set to begin on the DAY of her first marathon. As someone who experiences cramps, bloating and gastrointestinal distress leading up to and during the first 48 hours of her period, she was worried about how it would impact her first-ever marathon. 

    “What advice do you have for running on your period?” she asked. 

    While I’ve spent time figuring out how to navigate my own menstrual cycle and distance running, I know that everyone who menstruates experiences their own signs and symptoms that may not be applicable to the next person. So I decided to look into the research available on menstruation and marathon performance, as well as poll my trusted running community via Twitter and Instagram. 


    When it comes to running on your period, here are the three biggest takeaways I discovered throughout my search. 

    1. Getting Your Period During A Marathon Might Actually Help You Perform Better

    There’s limited research surrounding the topic of female marathon performance and menstruation. However, there is evidence to suggest that running on your period may actually improve your performance. 

    A 2021 study published in the International Journal of Sports Physiology and Performance administered a survey questionnaire to recreational, non-elite runners who had completed multiple marathons within the past 18 months. Of the 185 women found eligible for the study, a total of 106 had their best marathon performance in the luteal phase of their menstrual cycle, when female sex steroid hormones estrogen and progestin are high. Seventy-nine had their best performance during the follicular phase, when estrogen and progestin are low. 

    For those unfamiliar, the luteal phase begins right after ovulation and lasts about 14 days, ending just before a menstrual period occurs. The follicular phase, or the phase in which your body prepares to release an egg, begins after the luteal phase (days 14 through 21) and starts on the first day of menstruation. Therefore, the study’s results found that women are more likely to perform better either just before, or actually during, their period.

    Why does this happen? Well, research shows that female sex steroid hormones (SSH) are more than just reproductive hormones. They also affect metabolism, bone health, respiration, muscle function, thermoregulation, and fluid balance. Compared to exercise, elevations in the SSH during the menstrual cycle at ovulation and during the luteal phase cause lower blood lactate responses, increased fat oxidation, and reduced glycogen utilization during exercises. All of these physiological effects can potentially be advantageous for exercise performance — particularly for endurance activities, like running a marathon.

    While it’s important to recognize that this is an observational study — AKA it is based on reports from individuals themselves and not performed inside a lab — other research and anecdotal evidence confirms this phenomenon. Stacy Sim’s book ROAR, includes both anecdotal and research-backed evidence of athletes experiencing peak performance during their cycle.

    2. You Can Incorporate Your Menstrual Cycle Into Training

    Just because research suggests you may perform better when on your period, doesn’t mean your cramps, gastrointestinal issues, bloat and other symptoms associated with your period won’t get in the way of, or affect, your goal race. While research suggests exercise during your period may actually reduce symptoms like cramps, that may not hold true for everyone. Additionally, heavy menstrual bleeding (HMB) during your period can potentially put you at risk for low iron levels, which can cause fatigue, anxiety, reduced mood and energy levels, certainly affecting your ability to perform. 

    That’s why it’s important to incorporate your menstrual cycle into your training. Log the start and end of your period into your training log, as well as any associated symptoms that accompany it. This way, you can track what helps relieve your symptoms (Midol, increased hydration, iron supplements, specialized nutrition) and have a better knowledge of what to expect if, in fact, your period does arrive the week of your race.

    It’s also important to log a long run and a hard tempo interval (or speedwork) while on your period. Knowing how your body reacts to stress from your period can help you adequately prepare and push through difficult moments during the race.

    3. There Are Other Ways to Prepare

    Just about every runner who menstruates has experienced their period on a run, so fortunately there is a lot of anecdotal evidence about what works for different runners. Suggestions include taking Midol, investing in period panties (Thinx even makes a special ‘sporty’ period panty) or a diva cup, opting for a dark-colored race day bottom in case of leaking, waking up early enough to allow for period-related digestive issues to unfold naturally, keeping some toilet paper with your GUs in case the Port-A-Potty runs out, and if you’re on birth control, skipping an off week to move things up a week and avoid getting your period on race day altogether. However, this last suggestion could backfire due to stress, so I don’t personally recommend it. 

    You can also look for information on your marathon’s official website to see if their med tents will offer sanitary supplies like tampons or pads. If unavailable, email the official race contact to ask.

    ***

    While you can prepare for your period, the truth is, there’s still much to be learned about how they affect our performance. Additional research performed on how the menstrual cycle affects marathon performance has found that even elite athletes and their coaches understand very little about the menstrual cycle.

    While we wait for more research to become available, the best thing you can do is track how your period affects your running performance to gain valuable information to help you ace your next race.

    Image by Daniel Reche via Pexels

    Is Running Bad for Your Knees?

    On By idratherbestrongthanskinnyIn marathon training, running, The Boston Marathon, The New York City MarathonLeave a comment

    Originally published at https://finishlinept.com/team-finish-line/runningmyth-knees/

    Whether you’ve been running for 10 years or 10 days, you’ve likely gotten this question when disclosing your healthy habit: “But isn’t running BAD for your knees?” It can be hard to argue with individuals who’ve been listening to anti-running propaganda for their entire lives, but fortunately there’s plenty of research to disprove this myth.

    Although running certainly puts stress on your joints — it’s a single limb hopping activity, after all — multiple studies have found that recreational running is not associated with an increased risk of knee osteoarthritis. In fact, multiple studies, including a 2021 systematic review and meta-analysis (AKA, a study that synthesizes data from a wide variety of other studies) found that running can actually be advantageous for your knees. By loading the knee joint during running, researchers believe you’re actually helping to facilitate nutrition penetrating into the cartilage of your knees while simultaneously squeezing out metabolic substances, like water. Since cartilage assists the movement between your bones, as well as absorbs shock and transfers load through your bones to reduce friction, this is an act of service for your joints that can actually help protect them. 

    While this particular review did find that running has a short-term adverse effect on cartilage oligomeric matrix protein (COMP), a biomarker (or indicator) of osteoarthritis, this increase was only temporary, with levels returning to normal within 1 hour. No adverse effects were found on knee cartilage volume or thickness, which are both often affected by OA.

    Although the 2021 systematic review was pretty conclusive (researchers combined and synthesized results from two randomized controlled trials and 13 cohort studies), other research exists to back up its results. A 2017 cross-sectional study taking into account 2637 community adults found no increased risk of knee osteoarthritis among self-selected runners compared to non-runners. Other studies have found that not only is running not harmful for individuals with osteoarthritis, but it can even be beneficial: A 2019 cohort study from the Osteoarthritis Initiative that analyzed over 1,000 adults over 50 with knee osteoarthritis found that not only was running not associated with longitudinal worsening of knee pain or structure degradation, but running also helped reduce pain in individuals with knee osteoarthritis. 

    Of course, some individuals will experience knee pain throughout the course of their running career, as the knee is the most commonly injured body part in runners. But these injuries — including patellofemoral pain syndrome (PFPS), iliotibial band friction syndrome (ITBFS), and patellar tendinopathy (PT) — are often due to overuse, muscular imbalances and weaknesses, and faulty biomechanics. Not only can these injuries typically be treated in an outpatient orthopedic physical therapy setting, but they’re also reversible. 

    This evidence may seem confusing, and it’s normal to wonder how exactly a runner’s knees can withstand so much loading, so often. Some researchers think that in addition to providing nutrition to your joints and keeping cartilage healthy, your cartilage also goes through changes to keep up with your running habit. A study from 2020 suggests that medial knee cartilage likely adapts in runners as they age in order to withstand a lifetime of running — proving that runner’s knees aren’t “bad,” they’re just resilient. 

    What’s A Gait Analysis, And Should All Runners Get One?

    On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment
    This article was written for, and originally posted to Athletic Lab PT’s blog.

    Running is seemingly a simple activity: Put one foot in front of the other.

    Repeat. 

    And again! 

    But the truth is, there’s nothing simple about the act of running. If you think about it, you’re actually hopping from one leg to the other, carrying the load of three-times your body weight on one foot with every step. That’s no easy feat — even if some runners make the process look effortless!

    For these reasons, your running form is incredibly important. It can make the difference between avoiding and/or preventing injuries, and recovering from chronic aches and pains. It can even help you inch closer to that shiny new PR!

    So, how can you identify problems with your running form — and once you find them, how do you address them?

    That’s where a gait analysis comes in. 

    A gait analysis can identify biomechanical abnormalities in your running stride — in other words, any movements that could be compromising your ability to run in an injury-free and energy efficient way. It allows a physical therapist to take a measurable and quantifiable assessment of your run to optimize solutions for better movement and performance. It can also help recognize potential areas of weakness, providing simple facts about your running stride that can help you become a better runner in the future.

    Curious if it’s right for you? Here are 6 things you can gain from a gait analysis:

    1. Whether you’re a heel striker or forefoot striker

    Whether you land on your heels, midfoot, or your forefoot is referred to as your footstrike, and there’s a longtime debate in the running community about which method is superior. Well, you can quit arguing: Neither method is “best.” But each style requires a different percentage of muscle strength. For example, a heel strike pattern puts a high demand on our quadriceps muscle — so if your quads are weak, but you consistently land on your heels, you might not be giving your body enough shock absorption to steer clear of future injuries.

    Your physical therapist can help identify your foot strike pattern and then come up with a treatment plan to help strengthen the muscles necessary to sustain that pattern.

    Knowing your foot strike pattern can also help your physical therapist recommend certain footwear and shoe styles that work better for your individual needs.

    2. If you pronate, supinate, or have a neutral running style

    Some runners tend to rely more heavily on the inside of their foot (pronators), while others land more naturally on the outside (supinators). During a gait analysis, your physical therapist can identify which category you fall into, then develop a therapeutic intervention (including exercises!) to strengthen your foot and avoid injury. 

    Your PT can also recommend shoes that may complement your foot positioning and provide additional support. 

    3. Your cadence

    Running cadence, also called stride rate, refers to the number of steps per minute (SPM) you take as you run. Research shows that running cadence affects impact peak, kinematics, and kinetics of your run — all fancy terms which influence injury risk and recovery. Allowing a physical therapist to assess your cadence and find your optimal stride rate can both improve running economy, influence recovery, and prevent future injury. 

    4. Any outstanding muscle imbalances

    Watching you run allows your physical therapist to identify movement patterns that may clue one in to muscular imbalances that are present, like a greater pelvic drop on one side compared to the other. By observing movement patterns and then testing the appropriate muscle strength, your physical therapist can come up with a strengthening program to avoid overuse and prevent future injury.

    5. Room for improvement

    By simply watching you run for a few minutes, a physical therapist can perform a movement analysis and identify areas of improvement in your running stride. For example, did you know that a slight forward trunk lean can decrease the load on your knees without affecting the load on your ankles? 

    If you’re experiencing pain or discomfort during a run, a gait analysis allows a physical therapist to identify potential causes of the problem. This makes it easy to help you implement solutions that can improve your chances of recovery.

    6. A way to measure progress

    Whether or not you’re experiencing pain or recovering from an injury, a gait analysis is a great way to determine where your running stride is currently at, so your PT can come up with a treatment plan that fits your needs. After several weeks and/or months of intervention, a future gait analysis can measure the progress you’ve made — allowing your PT to optimize your treatment plan to unlock movement efficiency potential.

    ***

    So, where can you get a gait analysis, anyway? The physical therapists at Athletic Lab are happy to help. 

    Opportunities at your local running store may also exist, but having a gait analysis performed by a physical therapist will ensure a professional is looking out for your best interest

    10 New Year’s Running Resolutions That Have NOTHING to Do With Your Pace

    On By idratherbestrongthanskinnyIn cold weather running, fitness trends, Inspiration, marathon training, runningLeave a comment

    “Get faster” is the “lose weight” of running resolutions — am I wrong?

    If you want to use the start of 2022 as motivation to PR your next race, that’s amazing. But for many of us, it’s unrealistic. 

    It’s a resolution without a plan that is often too generic to actually accomplish, and will only lead to disappointment and frustration. 

    Plus, if you actually get faster but don’t qualify for Boston or PR on race day, your entire process and effort can feel meaningless, even if you’ve made solid improvements and have demonstrated growth. 

    That’s why I’m challenging you to choose a different running resolution this year.

    Here are 10 New Year’s running resolutions that have nothing to do with your pace.

    1. Tackle A New Distance

    While running a marathon will always be impressive, 2022 could be the year you bust out of your marathon rut and try a new or unfamiliar distance. The pros? You’ll PR instantly, for one. You’ll switch up your training regime. And you’ll challenge your body to do something new and different! For me, my “new” distance will be the 10k. Even though it’s not completely new, it’s definitely unfamiliar and I’m excited to see how it goes.

    2. Strive To Be More Consistent

    I train a lot of athletes where the potential for major running improvements is right there — if only they could be more consistent with their training. By more consistent, I mean actually sticking to a training schedule, or saying you’ll run three days a week and actually doing so. It means planning for the unexpected, setting a reasonable goal for days of running per week, and ditching the excuses.

    3. Take On A New Vert

    For the “extreme” types reading this list, why not make it your mission to get more VERT this year? This could involve signing up for a race with a ton of vert (hello, Double Dipsea, Red Bull 400 and Loon Mountain Race) or creating a weekly or monthly vert goal. This takes the pressure off speed, but will really help you build your power in 2022.

    4. Commit To A Weekly, Monthly or Yearly Mileage Goal

    On Christmas, my uncle (a cyclist) told me he was less than 50 miles away from completing his 4k mileage goal, which he could easily accomplish with 1 or 2 more rides before December 31st. I was proud (and also envious)! Having a yearly mileage goal is something you can work on all year and slowly chip away at. For individuals with shorter attention spans, weekly or monthly mileage goals are great way to challenge yourself and stay consistent, too. 

    5. Try A Run Streak

    A run streak is not for everyone, and I definitely understand the power of the rest day. But for some individuals looking to improve consistency and up their mileage, a run streak could be a great way to kick off the New Year. You don’t have to hold it for a crazy amount of time, but even just kicking off January 2022 with 31 days of running is a feat within itself!

    6. Strength Train More

    This is a goal that all runners can (and should) get behind — myself included. Running requires a ton of work from multiple muscles and muscle groups, and if you have any significant weaknesses, I can guarantee it will eventually amount to some type of injury. Visiting a direct-access physical therapist to help identify strength deficits is a great way to start. They can then help you with exercises and a training plan to get you back on track and prevent injuries before they begin!

    7. ‘Just Show Up’ To That Running Group You’ve Been Watching on Instagram

    Joining a regular running group can do a ton for your running consistency, motivation, and your morale. Not only is it great to be in a group of like-minded individuals chasing their goals, it’s also helpful to find other runners who you can chase or challenge during workouts so you both get stronger. You’ll likely find some new training buddies, and hopefully some new friends.

    8. Challenge Yourself To More Speed Workouts

    While this goal may result in getting faster, it’s more about the process of actually finding, committing to, and performing speed workouts than the endgame. This may require a little bit of research and planning, including finding a track, running path or treadmill access, but the juice is definitely worth the squeeze.

    9. Improve Your VO2 Max

    VO2 Max is the maximum amount of oxygen your body can consume during exercise. Basically, the higher your VO2 max, the more physically fit you are. This resolution may not be accessible for everyone, but if you have access to the equipment, it’s a great way to challenge yourself and improve your aerobic capacity. You can also estimate your VO2 max using your heart rate with the Rockport Walking Test or Single-Stage Submaximal Treadmill Exercise Test. 

    (Fun story: This year in my Exercise Physiology class, my professor offered $100 to anyone who could score over 60 on the Vo2 Max test. I scored a 58.9 — and was SO exhausted (and frustrated to have missed it!). So obviously I have been running hill repeats on the treadmill at the gym every week since!)

    10. Try Mindful Running

    Again, this resolution isn’t for everyone, but it’s a great way to get back in touch with your love of running as well as to clear your mind on the go. You can practice mindful running by ditching your watch or covering it up during a run and not paying attention to the numbers, by choosing a meditation you can listen to on a treadmill run, or by simply choosing a theme for your run and choosing to proactively think about it along your route. There’s no wrong way to do this. 

    ***

    Running is different for everyone, so whatever your goals for the new year are, be proud of them and don’t compare yourself too harshly to others.

    Cheers to a great year of running in 2022!