Home-based strength program for runners

Links to exercises can be found here. In this challenging time of COVID-19 precautions, here’s a home-based 4-week strength training program for runners who no longer have gym access. Research from groups like Montana Running Lab shows that to improve performance, strength training should be done with moderate to heavy resistance (ex: 60-80% of a 1 rep max) for 3-6 … Read More

Reaching Peak Performance [ARTICLE SUMMARY]

I’m loving the early edition of this paper in the Journal of Orthopaedic & Sports Physical Therapy. There’s no doubt that athletes need to train hard to reach peak performance. But how hard? And how fast should that training ramp up? Thanks to Tim Gabbett for this excellent commentary. In my very humble opinion, clinicians, coaches, and athletes all need … Read More

Running form: what’s ideal? [INFOGRAPHIC]

I get a lot of questions on “how to run.” This infographic outlines general guidelines, but please note that there is no perfect method for running. Use these as general suggestions, but keep in mind that everyone’s body is different. For example, some colleges did not recruit Michael Johnson due to his unconventional sprinting form. If you don’t have an … Read More

RECOVERY: the biggest buzzword in sports science right now

As athletes continue to push the boundaries of their bodies with training, recovery becomes even more important.  Why? To reduce fatigue and enhance athletic performance.  In theory, if you can recover faster, you can train harder (or more often). But, unfortunately recovery is complex.  There’s no one way to do it effectively. This is because it depends on a LOT … Read More

Do I need sports drinks or electrolytes for my best workout? Part 2 of the importance of the body's fluid balance.

Electrolytes are important for some workouts

In my last article, I talked about the importance of water and how much to drink.   But to be truly “hydrated” means to have a balance of water and chemicals called electrolytes. Electrolytes include: sodium and chloride (aka salt), potassium, calcium, and magnesium.  These compounds help control muscle contractions, nerve impulses, blood pH, and water transport in and out … Read More

Why my week was #BETTER 7.21.17

It’s Friday!  End of another workweek and beginning of another summer weekend… ahhh…. Here’s what made this week #BETTER: Hot. Hot. Hot– Running in these weather conditions is tough.   Keep this chart as a reference for pacing your runs.  Remember that expecting a PR at this time of year is not realistic…and be safe out there!   Which brings me … Read More

Research Roundup: Pain in Marathoners, Second ACL Surgery

Research Roundup-  Week of May 2, 2016: What CLE Sports PT is reading to give athletes #BETTER care   Prevalence of Musculoskeletal Pain in Marathon Runners Who Compete at the Elite Level.  75% of 199 elite marathoners had running-related pain, most often in the lower leg.  Age, experience, and training volume had no effect on the presence of pain in these runners.   … Read More

Form Running or Interval Training- Which is More Effective?

Most runners utilize interval training, or alternating short and intense running intervals with recovery periods, to improve speed, endurance, motivation, and even to burn more fat in workouts. Running form drills are another method long utilized by track coaches to improve performance.  These drills are increasingly popular among recreational runners to help decrease injuries from technique.  But do they really help? This … Read More