What to Eat for Post-Run Recovery

There’s no arguing that proper nutrition is key to running performance and recovery from workouts.  But what does “proper nutrition” actually look like?  Where do sports drinks fit in?  Did you earn that donut because you ran an extra mile? The truth is, good post-run nutrition is going to look a little different for every…

Running Gait Analysis: What to Expect

As a runner, you’ve likely thought a lot about your “form”.  You’ve likely read in Runner’s World or Running Times about how certain adjustments to form might improve your efficiency or delay fatigue…ultimately improving your performance and/or reducing your risk of injury. I like to think of performance and injury as one big continuum.  Improving…

Take it With a Grain of Salt: Hyponatremia Risk in Endurance Athletes

Most of us endurance athletes are health-conscious people.  We sweat every day.  Boatloads of sweat.  We drink tons of water.  We eat our veggies.  All good things right?  Maybe, maybe not.  Sometimes, our health conscious habits get us into trouble and can actually be a detriment to our training.  Especially this obsession we have with…

Train Less, Rest More: An Alternative Approach to Fitness

The past month or so I’ve had an enlightening experience in regards to training that I’d like to share. I’ve started working with Jim Laird, an excellent strength and conditioning coach in Lexington, KY who has really opened my eyes to a different perspective on training. I’d like to preface this by saying that I’m not…

Considerations for Cross Training

Current statistics show that upwards of 85% of runners will sustain an injury each year.  Most of that research defines “injury” as pain – or even actual tissue damage – that keeps a runner off the roads for a week or more.  That means that ALMOST ALL runners will, at some point in their career,…

Exercise Associated Muscle Cramps

Exercise associated muscle cramps (EAMC) are skeletal muscle cramps that occur without an underlying metabolic, neurological, or endocrine pathology (1). What causes EAMC? The answer may very well be in the question…exercise. But let’s delve a little deeper. In a 2010 paper out of Sports Health by Miller et al., the authors point out that there is…

Professional Development and Social Media

Ah yes….the good old social media discussion.  I’m going to go out on a limb and suggest that the vast majority, if not all, of you reading this are doing so thanks to social media. As soon as  I hit “Publish”, I’m copying and pasting the link to my twitter and facebook feeds, as well…

Recover Like a Boss

Recovery is definitely getting more attention these days as we are slowly realizing that it is vitally important to our performance in athletics and life, go figure! 😉 I know I’m definitely guilty of putting recovery on the back burner, but through my various experiences I’ve definitely come to realize that it needs to be…

It’s Not About You

A year ago,  I was terrified of acute care physical therapy.  I thought it would be gross (especially after one of my professors joked about patients pooping on my shoes…also, Foley Bags??? um…).  I thought it would be boring (managing lines and leads?  walking patients around the hallways?).  I didn’t understand why DOCTORS of physical…

For the Love of the Run

I’ll be the first one to admit that I’m a mediocre runner at best. When I’m training for a race I typically run a 10 min/mile pace, which is not bad, but is definitely not very competitive. So that being the case you’re probably wondering, ‘well why does she run if she’s not even good…

Just Relax About Sleep

Ah, sleep.  Such an elusive thing for Americans these days, even when we try to make the time for it.  We all know the profound impact that quality sleep – or lack thereof – can have on our health, which means that when it doesn’t come easily for us, we get doubly stressed. We all…