Beyond Graston: Other (Torture) Treatment Techniques

Over the years, I’ve tried various recovery/preventive treatments during periods of hard training. While I never used any of these specifically to treat injuries, I used them to work out potential trouble spots, and mainly to help keep my body together while running high mileage blocks. I’ve tried Graston, Deep Tissue Dry Needling, scraping, acupuncture and waterboarding. Just kidding about that last one! Although these treatments might sound like methods more » Read more

Do Runners Really Need Strength Training?

Many of us assume that with all our running we don’t need to add more to our workout routine, that running alone will keep us healthy from head to toe. You might have heard that strength-training can help us avoid injury, but maybe you’ve been lucky enough to escape injury sans strength work. There is another reason that it’s important, though: muscle mass starts to decline as early as age 30. more » Read more

The Running Injury Mind-Body Connection: How to Heal Your Body AND Your Brain

Imagine: you finished your last hard marathon-pace workout and reached the taper unscathed. Woohoo! Only two weeks until the marathon! You’ve worked hard all summer and you earned this rest day. You stroll down the sidewalk, sipping a #PSL and thinking about how much you love fall, when you step on a rock and twist your ankle, spilling coffee all over your boots. You roll your eyes, walk it off, more » Read more

Cryotherapy for Runners: Needless Torture or Panacea?

Last week, Cinnamon explained how ice baths can impede the adaptation process our bodies go through after hard training. However, there are some circumstances when the benefits of cold therapy like ice baths, spot-icing, or cryotherapy may be worth the trade-offs. While the evidence suggests cold does not actually improve recovery, it may reduce post-workout pain and make a runner feel more recovered. The evidence is not clear whether this is simply a more » Read more

A Runner’s Guide to Inflammation

AHHH! Quick! Get some ice! Get some NSAIDs! Elevate the problem area! Hurry! Wait … why are we hurrying? Relax, dear runner. Inflammation doesn’t have to be a gremlin. In fact, if you take care of it well and don’t feed it after midnight, inflammation can be a protective little guy who helps keep you running right.  Read more

Graston for Runners

After running my spring marathon, I had so many plans for epic summer running. I couldn’t wait to change up my routine, check out some trails and remember the feeling of a hot, sweaty run. But while the rest of my body recovered from my marathon, my right calf was not healing as quickly. I tried to deny the familiar pain and just pretend it was a sore muscle, but deep more » Read more

Anatomy Trains and Running: Fascianating Stuff!

Hey everybody! Here comes the choo-choo! I’m talking anatomy trains; connected muscle systems that run up and down our bodies, also commonly called “kinetic chains” or “fascial lines.” Have you ever gone into the chiropractor, PT, or for a sports massage, told the person your foot hurt, only to have them start working on your hip? Aha! The problem in your foot could be the squeaky caboose of a long line of problems in your body. It’s all more » Read more

Back in the Saddle: How to Survive a Return to Running After a Break

When you fall off a horse in riding, the best thing you can do is get back on and ride again. It helps you overcome your fear of falling again. Is the same true for running? Returning to running after a layoff, especially one related to injury, can be tricky. Two things typically happen. You’re either mentally raring to go, but your body takes longer to respond. Or, you’re physically more » Read more

Can I Stay In Marathon Shape in the Pool?

One week out from the beginning of my taper, while cruising through a ten-mile tempo run, I felt a terrible pain in my right shin at mile seven. I’m tough, I thought, and pushed through. After I completed the prescribed workout at 6:25 pace the pain got worse and I hobbled home. Subsequent days of frantic icing, stretching, icing, stretching, and PT sessions ensued. After numerous PT sessions, including (terribly painful) more » Read more

How To Take A Cutback Week

Spring marathon season is coming to an end and many of us are already signing up for fall races and laying out our training plans! I don’t know about you, but I get excited when my coach’s training plan arrives loaded with solid chunks of mileage and challenging workouts. But I also like to look ahead to see when I might get a little break from the effort, the little more » Read more

Should Runners Track Heart Rate Variability?

Heart rate. It’s one of those things runners either track obsessively or scoff at the mere thought of thinking about it. While I’m not quite obsessed with tracking my heart rate, I do find tracking it very helpful. For me and many others, tracking resting heart rate, if not while running but at the very least first thing in the morning, can reveal a lot about how our training is going or our overall health. more » Read more

What Overtraining Taught Me About Running

There is no PR, no amount of running success, no breaking of the tape worth the constant physical and emotional pain of overtraining. Running is a joy, a gift and a symbol of health, vitality and humanity. Running is like the brightest sharpest Instagram filter for life. Or it’s supposed to be. When overtraining starts creeping, every run hurts. Wincing in physical pain through many many miles is one thing, but, more » Read more

10 Minutes to Better Recovery

We can all breathe a sigh of relief that we have finally found the other side of winter, which means it’s peak training time for upcoming spring and early summer races. As our miles increase and the workouts become more specific, it becomes increasingly important that we keep up with those little extra recovery things we do, like core work and foam rolling, so it all comes together on race day. more » Read more

Readers Roundtable: When Do You Train Through Pain?

Near the end of my treadmill tempo last week, I noticed a little soreness in my knee. I blew it off and did my cool-down according to plan. The next morning, my knee was definitely sore. Thus, I faced a conundrum all to familiar to all of us: do I attempt my easy run through the minor discomfort, cross train, or take a day off? Do I assume injury and more » Read more

Plantar Warts and Running

How’s this for a topic switch. Jacksonville amazingness to … warts. WARTS! A couple of weeks ago I was walking around my kitchen and felt like I had a little pebble stuck to my foot. I brushed it off, but it persisted. Why is a pebble stuck to my foot? I wondered. I brushed it again, and again, and the stupid thing wouldn’t come off. This called for a visual more » Read more