Hi everyone! If you are reading this, then you are probably searching for some information to help you stay motivated with your training. No matter who you are, whether you are a beginner just starting out or a seasoned gym veteran, everyone has reached a point where they have hit a wall (metaphorically, that is). […]
Did you know? 1 hour of gardening can: Reduce stress Boost done density Burn about 300 calories! With all that bending, squatting and raking proper technique and strength are a must! Here is what you need to know… Bending Muscles used: Abs, back, legs. The right way to do it: Focus on tightening your leg […]
Happy 2017! Did you know that 66% of New Year’s Resolutions involve fitness? If you’ve been consistently working out and running in 2016—then great! Keep it up! But if you decided that today is the day that you will get off the couch and begin a fitness routine then read below for some tips to […]
Congratulations! You made it to race week! Jon, Jen & Joe in 2015 You did all the hard work and logged all the miles. It’s time to trust your training, let your body rest up and prepare for the big day. If you missed a few training runs, don’t try to cram in extra miles […]
Preparing for a big race can be very stressful. Here are a few things you can do during your training and leading up to race morning to minimize stress and help you arrive at the start line with confidence and ease. Know the course. Study the race course and elevation chart. If you are local, […]
The days are getting shorter and the mornings are getting cooler, darker and damper. You’ve been training hard all summer and now is not the time to lose motivation and get stuck in a slump. Even though fall brings change, it doesn’t mean that your running has to suffer. Here are some tips to help […]
What is Kinesiotape and how can it help? You’ve probably seen it in the Olympics, the “magic tape”, but what does it really do? Kinesiotape is a multi-purpose tape that physical therapists will sometimes use to aide in rehabilitation following an injury. This tape can be used to assist muscle movements, inhibit other muscles, reduce […]
Mention the term “shin splints” and almost every runner recalls experiencing pain in the lower leg associated with running. The term itself is non-specific and is what we call a “waste basket” term. Pain in the lower leg usually can be identified as Medial Tibial Stress Syndrome (MTSS), stress fractures and exertional compartment syndrome. MTSS […]
What is Plantar Fasciitis? The plantar fascia is described as a thick fibrous bands of connective tissue that originates from the medial aspect of the heel through the sole of the foot and inserts at the base of each toe. It is a shock absorbing bowstring supporting the arch of the foot. For runners the plantar […]
When the sun is setting earlier and the temps are cooling down it can be a challenge to continue with your gym routine. Don’t let the leaves changing throw you off your game, instead take advantage of this beautiful time of year and let it be a positive transition into the winter! What Can You […]
Pain is a language. Ignore it and you will more often than not pay the price. Most running injuries are not traumatic, but present over time beginning with pain during the activity of running and progressing to pain during and after a run. Acting at the first warning sign will shorten the recovery time and […]
Last year I completed my first 2 half marathons. I was cruising through my first half back in June and I remember saying to myself at mile 10, “Wow, I can’t believe how great I feel!” Then I got to mile 11 and my left calf started to cramp, shortly followed by my right calf. […]
One of the most overlooked aspects of training is rest and recovery. Often times complete rest for active people is very difficult. There are many benefits to including active recovery sessions in your training. One of the best places to perform an active recovery workout is in the water. The water provides a non-weight bearing […]
I’m sure you’ve been crushing your long runs, giving big efforts on your tempo runs and speed work, but maybe you’re starting to feel some tightness and soreness creeping in at times. What is the first step to preventing this from becoming an injury situation that keeps you from finishing your training and reaching your […]
What do most runners do to train? Run. The majority of distance runners started running because they love to run. There are many health benefits to running and it is also convenient to just walk out the door and run. Often overlooked or ignored by runners is the importance of strength training. Complimenting your running […]
One way to improve your running speed and efficiency is by practicing form drills. It is very common that your running form can break down with fatigue and any change in stride will increase your chance of injury. Form running drills exaggerate different elements of the running stride to increase range of motion, build strength […]
What are negative splits? It’s pretty simple. Negative splits are when you complete the second half of your run faster than your first! Why should you run negative splits? Every runner—whether you are a beginner or an experienced runner—should practice running negative splits on a weekly basis. Practicing negative splits in your normal training runs […]
It is important to always keep up with the exercise that we do daily because taking a break from it for too long can have consequences. Our bodies need to move around and exercise whether it is a program that you are apart of or just a simple walk in the morning. It is certainly […]
Sedentary lifestyle is defined as inactivity or any activity that does not require higher than normal levels of energy expenditure. This class of activity includes sitting, sleeping, and laying down. In the Physical Activity Council’s 2015 Participation Report, it was found that there was an increase in the amount of sedentary activity in the United […]
Whether you are signed up for a hilly marathon like the Cape Cod Marathon or a super flat race with one epic hill like the Cape Cod Half, it’s important to incorporate hills into your training. Cape Cod Marathon Elevation Profile The benefits of hill training is simple. Hills will make you stronger. More specifically: […]
