Blog 2 columns

“No human is limited!”

Posted 22 October 2019 by prehab

With Berlin and Chicago down and New York to go, the fall season of the Marathon Majors is at its peak right now. (The spring races are London, Tokyo, and of course, the legendary Boston Marathon)

The Chicago Marathon lived up to its reputation as a fast course as Kenuya’s Brigid Kosgei demolished Paula Radcliffe’s long-standing women’s world record time of 2 hours, 15 minutes, 25 seconds. As if that time isn’t mind-boggling enough, Kosgei ran it in 2 hours, 14 minutes, and 4 seconds.

She was inspired just a day earlier by Eliud Kipchoge, also from Kenya, as he ran an incredible (though technically unofficial) 1 hour, 59 minutes, 40.2 seconds. The two hour barrier is one athletes have been striving to break for years, and that world-record setting weekend has fired up the world of elite racing like no other.

It’s also firing up the participants of New York’s upcoming marathon – the largest in the world at 50,000 participants, ranging from the elite to back-of-the-packers like yours truly.

Whether you’re chasing a personal record, a world record, or just aiming to cross the finish line upright and injury-free, Prehab’s October Running Special will get you there! We are dedicated not just to injury prevention, but to performance maximization so you can be the best you can be – whatever your sport, whatever your level. Click to purchase today and take advantage of our Prehab Running + Gait Analysis PLUS one free follow-up visit with your Prehab Specialist.

Happy running!

Annie LeVasseur, Office Manager, Slow Marathoner

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Strategies to Replenish at Home

Posted 4 October 2019 by prehab

“Never give from the depths of your well – give from your overflow”

Give yourself permission to have the time and space to replenish and think clearly about what you should to do yourself. Sometimes you may feel guilty for taking a break – you may say to yourself, “I should be doing this or that, but how can I when I am tired/drained”? How do you generate energy and motivation to do all you have to do, especially when you need to rest? You may be unable to think clearly, feeling sluggish and distracted. You can ask, “What does my best self look like”?

 

For me, it is staying organized, doing things when they need to get done, being patient with self, reflecting, visualizing, practicing self-care, and meditating, to name a few.

 

Acupuncture and herbal medicine can help you gain energy and get to a place where it is easier to deal with the stressors of life, change your mindset and get your mind and body back in the game. What is it for you? How do you make time for YOU?

 

Strategies to replenish at home:

  • Take a Bath – lavender essential oil (or another essential oil of choice) and Epsom salts
  • Reading – nourishing and fulfilling or enjoyable material
  • Prayer/Self-reflection
  • Go into nature(i.e. the beach, a park, garden, etc.) – it is autumn now, the season to harvest  the fruits which have materialized during the summer. A time of transition for you to reflect on yourself and rebalance. Think about what really makes you feel alive and happy. Nature may help you to simply BE.
 
April M. Nieves, MAOM, Lic. Ac., tap dancer
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Why Early Morning Runs are Good for You

Posted 24 September 2019 by prehab

Unless you’re a morning person, waking up ridiculously early to put on your running shoes and start the day with a jog might sound slightly insane. But believe it or not, those dreaded early morning runs are actually better than the late afternoon ones you might be used to.

Read on to find out why you should be rolling out of bed and onto the track every single day:

They’re a better way to practice self-discipline

While you don’t exactly have to be too strict about the time, making the effort to be consistent about your morning runs can make a world of difference for your self-discipline. That’s because it’s much easier to commit to something at the start of the day, compared to late in the afternoon when you’re tired and just want to relax. More often than not, you’ll be tempted to either cancel your run or take it easy. By doing it in the morning, you’re helping yourself build a more sustainable habit. A motivational technique that often works is to think that your “fitness duty” is done for the day if you can just get that morning run completed and out of the way.

They improve your mood and boost your brain

You’ve likely heard of the “runner’s high” — that’s the boost of endorphins, otherwise known as the happy hormones, you can get from running. Getting that boost in the morning can affect your whole day, as it can significantly improve your mood and increase your mental wellbeing, too. Plus, psychology experts from Maryville University confirm that any improvements to your mental health can also translate to better learning and brain development. This means that when running improves your mental state, it also makes your day at the office more productive, and your night out with friends a lot more enjoyable.
You’ll sleep better at night

When you start going on early morning runs regularly, you can expect to no longer spend hours at night tossing and turning in bed. The National Sleep Foundation notes how even just 10 minutes of aerobic exercise can help improve the quality of your sleep at night. Early morning workouts are especially useful for expelling a lot of that excess energy and will ultimately help you correct bad sleeping habits and irregular sleep patterns. In fact, researchers from Tokyo University found that morning workouts even improve sleep for insomniacs.

They’ll help you stick to your diet

If you’re running to lose weight, you can count on early morning runs to do more than just burn calories. A study from Brigham Young University reveals that exercising for 45 minutes in the morning can decrease food cravings throughout the day. You’ll be surprised just how easy sticking to a diet can be when you’re not constantly thinking about food thanks to your morning workout! Nourish your body with organic food instead of processed food with ingredients you can’t even pronounce.

 

Post solely written for prehab.com by Andrea Chapman

 

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Tips to Conquer a Long Run

Posted 28 August 2019 by prehab

So many of our running community at Prehab (including yours truly!) are training for the the 2019 New York City Marathon – the biggest race in the city and one of the biggest races in the world.  With just 67 (!) days until the race – not to mention beautiful fall weather on the horizon – the Central Park is getting crowded with New Yorkers getting in their long runs.

Whether your definition of a long run is 2 miles or 20 miles, most runners can agree that your mindset has to be right in order to get through.  One of the best tactics is using mantra – a word or phrase you repeat to yourself to influence your concentration and motivation.  Mantras like “Healthy and strong,” “You’ve got this,” or “Fast feet” can make a world of difference if you’re hitting a wall or struggling to find motivation.

Research also shows that talking to yourself in the second person is more powerful than in the first.  For example, “You’ve got this” as opposed to “I’ve got this” is more likely to have a greater impact on your motivation, and even the way you talk to yourself generally on the run (or in life).  We are often so much more likely to show compassion to others than to ourselves.

Of course, in addition to all that positive mental game, you’ve got to make sure if you’re pushing your physical limits that you’re doing it safely!  Prehab’s Running Analysis is the perfect way to clean up your stride and prevent injury, and our August Special is still going on!  Click here to purchase your running analysis, and if you purchase by this Saturday, August 31st, we will throw in two FREE follow-up sessions.

Happy Labor Day, and Happy Running!

Annie LeVasseur

Prehab Office Manager

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The Best Injury Prevention for Runners

Posted 14 August 2019 by prehab

So many new runners are attracted to running not because of any particular interest in the sport, but because it’s known as one of the easiest and simplest ways to get in shape.  No gym membership required, no fancy equipment needed – just a good pair of shoes and the motivation to get out the door.

The seeming simplicity of running is one of its biggest selling points.  However, many runners, both new and experienced, will encounter injury due to poor running form.  Having a knowledgeable outside eye to evaluate your form and provide feedback can go a long way toward injury prevention.

The Prehab Running Analysis has been enormously beneficial for my own running.  Although I’ve been running for 12 years, I had developed some bad habits that have led to painful, sometimes life-upending injuries.  After a forced year off, I re-learned to run, bearing in mind that I needed to implement some changes such as shortening my stride, increasing my cadence, and breaking my heel strike habit.

Implementing changes to something your body has done the same way for so long can seem intimidating,  but the body and the brain are infinitely adaptable.  A recent study – The Cognitive Demands of Gait Retraining in Runners – showed runners making a change to their cadence were able to integrate the change in both brain and body in just nine runs!

This August, if you book a Prehab Running Analysis, we will give you two free follow-up PT visits to help you take what you learn and put it into practice.  Whether you’re a novice or a pro, everyone has something they can learn to get

the most out of their running practice.  Click here to purchase this limited time offer now!

 

Happy Running, everyone!

Annie LeVasseur

Prehab Office Manager

After finishing my first race in over a year thanks to Prehab!

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Avoid Heat Exhaustion in Summer Workouts

Posted 5 August 2019 by prehab

Happy August, Prehabbers!  This past July was in the top 5 hottest ever recorded for NYC, so it’s more important than ever to take safety into account when taking your workouts outside.

Here are some of our favorite tips for keeping yourself safe while you sweat:

  1. Run early or late.  This is almost always the first piece of advice given to beat the heat, and for good reason.  The coolest time of the day is typically at sunrise or just before.
  2. Hydrate before, during (if you can), and after your run.  Water is a must, but it’s just as important to replenish your electrolytes.  My personal favorite hydration tool is Nuun – low-or-no sugar tablets that dissolve in your water.
  3. Put a headband in the fridge a half hour before going out for a run – and better yet, leave one in there for when you get back!  I also like to take off my headbands during a race at the water station, dunk it in water, and squeeze it out over my head.  Buff headbands work great for this and offer UV protection!
  4. Take regular walk break intervals, and use those intervals to check in with yourself for signs of heat exhaustion.  If you have any doubt, cut your workout short!  It’s always better to be safe than sorry.

Learn more about the symptoms of heat exhaustion on our Prehab page here.  These steps should help you avoid it and keep you active outdoors all summer long!

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Yoga Flow – in a Cast

Posted 18 July 2019 by prehab

There are few things that can get an athlete down more than injury.  It can be depressing and demoralizing not to be able to run, jump, and move in the way you’re accustomed, and recovery can sometimes feel endless.

I should know – I’ve had more than my share!  Almost three years ago, I tore the plantar fascia in my left foot, dashing my hopes for qualifying for the following year’s NYC Marathon and totally upending my workout routines.  When I searched online for “one-legged” yoga, I was disappointed to find most of it was entirely stationary and focused on meditative healing – when I wanted to move my body and work out!

If you’re finding yourself in a similar situation, please check out this video for a 40-minute yoga flow designed for folks who may be in a hard cast or Airboot, or need to be non weight-bearing on one foot.  Always double check with your care provider before jumping into a workout routine during injury.

 

 

If you’re dealing with any type injury and looking for a way to stay active, call the Prehab team at 212-717-8330 to schedule an evaluation and we’ll get you safely sweating again in no time.

 

 

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Prehab Athlete Spotlight Series – Sharon Armstrong

Posted 5 April 2019 by prehab

At Prehab, our passion is working with runners and athletes to help them achieve their goals and stay injury-free doing it. Today, we’re shining our spotlight on Sharon Armstrong, aka The Pineapple Yogi.

Sharon and her fiance, running coach Kai Ng, joined the Prehab family of runners last fall. She’s been working with our team to improve her performance and prevent injury as she kicks up for her Boston Marathon training. With the race coming up on April 15th, we’re helping Sharon through our Running Analysis, Air Recovery Boots, targeted strength training, and more so that she can bring her best to Boston.

Between yoga retreats and training runs, Sharon took the time to share more about herself as this month’s athlete in our Spotlight:

Annie: Where are you from, and how did you wind up in New York City?

Sharon: I’m from upstate – Albany, NY. I spent a phase of my life living in the Caribbean in St. John US Virgin Islands, and after living on a remote island with a 4,000 person population, I realized I was ready for something different. That led to my desire to immerse myself in the polar opposite of remote – moving to the Big Apple! I moved here to focus on growing my health and fitness career.

Annie: Did you always want to be an athlete?

Running 45 or so miles per week!

Sharon: No, but I always cared about my health and fitness, and I started to really focus on it about 10 years ago. I used it as a way to be productive and do something good for myself while also releasing stress. I never actually truly considered myself an athlete, more so just someone who worked hard and therefore was able to see rewarding results.

Annie: What’s the next big goal you’re chasing in your sport?

Sharon: For running, it is running the Boston Marathon this April and PR’ing. I’m aiming for a 3:20 marathon. After that, my goal is to do a Tri, which I’ll absolutely have to get into a swimming regimen for, as living in NYC it isn’t as easy to just swim. And doing a press handstand/holding a handstand for 1 minute or longer can be considered a goal…I never really time mine but…that’s definitely a goal!

Annie: Who are your inspirations and role models?

Sharon: So many – it depends on the sport. Instagram is always feeding my soul with inspirations and motivation. For running I find constant inspiration from Stephanie Bruce, Olymian Brenda Martinez, Karina Elle, Bethany Myers. For yoga: Erin Kelly Art, Tamar Levi, and Morgan Tyler. Also my fiancé, Kai (Coach Kai) is a running master. He is always inspiring me and showing me how to believe in myself. Sounds biased (it is) but it’s still true!

Annie: What are the biggest obstacles you’ve had to overcome on your journey to peak performance?

Sharon: Mental strength. Learning the power of my mind and mindset has been the biggest thing for my all around.
And as of recently, leaning that my body isn’t perfect and that it, too, will fatigue, causing troubled areas in my hips and aches and pains that I didn’t have until just recently. This is an eye opening, humbling experience. Overcoming those challenges when my body physically has aches and pains, pushing through and doing so safely are the things I am working on today!

Annie: What does an average week of training look like for you?

Sharon: As of right now? Training for the Boston Marathon looks like this right now—:)

Mondays- Rest Day
Tuesdays- Speed work (or hill repeats) + Yoga
Wednesdays- Recovery Run
Thursdays-Rest Day
Friday-Speed work #2 with higher mileage
Saturday-Rest Day + Yoga
Sunday- Long Run (14-22 miles

Physical Therapy 1x per week and on my own once or twice (if i’m really disciplined!)

Because I am in peak training times here, my strength training and yoga has taken a backseat to accommodate for all of the running and time needed for that!
When not training for a marathon, my focus is strength training, aka lifting heavy! Yes – heavy! Getting strong(er). And focusing on yoga, which is my passion and first love (sorry to my fiancé).

Annie: Where is your favorite place to run?

Sharon: In nature or parks! Brooklyn Bridge Pier is a favorite also, due to proximity and views/terrain!

Annie: What are your most important off-the-track habits, and have you added any new ones since working with Prehab?

Sharon: SLEEP, fueling with proper nutrition (and enough of it!!), staying hydrated, and giving myself true proper rest. Meditation really helps me stay focused and build mental clarity and strength. Also taking time and creating more patience by incorporating the tools Prehab has given me to maintain my health!

Annie: What is the most helpful tip or insight you’ve learned by working with Prehab?

Sharon: I think it’s all about creating habits. I really have enjoyed how Prehab focuses on runner specific things. Their knowledge is beyond helpful and I am grateful to have them as my PT’s!

Annie: How would you describe the Prehab team?

Sharon: Amazing! Professional yet personal, knowledgeable and super helpful for athletes.

Annie: What are your favorite pre and post race meals?

Sharon: Pre race-usually races are super early. I am a breakfast person and need a full meal before racing. Classic American breakfast if I could pick it! (doesn’t typically happen BUT!)
Post race – Smoothies! I devour them every time, my body craves the hydration!

Annie: What’s your favorite movie?

Sharon: I don’t really watch TV or movies….if I had to pick one it’s likely Wedding Crashers?

Annie: Who is singer or band?

Sharon: This is always changing every few years – right now I’m digging R3hab in any song!

Annie: What’s your favorite sports team?

Sharon: Don’t have one!

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Prehab Athlete Spotlight Series – Ce’Aira Brown

Posted 13 March 2019 by prehab

At Prehab, our passion is working with runners and athletes to help them achieve their goals and stay injury-free doing it.  Today, we’re shining our spotlight on a runner who has been exciting and inspiring us as she busts through impressive PR’s and sets her sights on competing in the IAAF World Championships.

 

Ce’Aira Brown first came to Prehab last month and underwent a full Running Analysis with Dr. Arsen Virobyan.  Through a detailed gait analysis and evaluation of whole-body strength, flexibility, and range of motion, we helped her gain more information about her strengths, weaknesses, and what to do to increase her already powerful athletic performance.  Ce’Aira recently ran her fastest mile in a mind-blowing 4:28:12 in Boston (that’s less than a minute away from the current world record of 3:43:13!).

 

Ce’Aira slowed down long enough to be featured in the first of our Prehab Athlete Spotlight Series.  We’re excited to see more of her in our clinic and on the tracks!

Annie:  Where are you from, and how did you wind up in New York City?

Ce’Aira:  I’m from Philadelphia, PA! I came to New York to train with Frank Gagliano and the NJNY Track club.

Annie: Did you always want to be an athlete?

Ce’Aira:  Growing up in west Philadelphia, we would always race kids down the street in the neighborhood. I would race my brother’s friends and would always win, and from there I knew I wanted to be an athlete.

Annie:  What’s the next big goal you’re chasing in your sport?

Ce’Aira:  The next big goal I am chasing in my sport is making the world team in July.

Annie:  Who are your inspirations and role models?

Ce’Aira:  My inspirations and role models are my family, my father, Coach Gags and my former coach Krystle Hemby.

Annie:  What are the biggest obstacles you’ve had to overcome on your journey to peak performance?

Ce’Aira:  My biggest obstacle I’ve had to overcome was getting used to Coach Gag’s strength workouts!

Annie:  What does an average week of training look like for you?

Ce’Aira:  I average about 55-60 miles a week + speed on Fridays.

Annie: Where is your favorite place to run?

Ce’Aira:  My favorite place to run is the Aqueduct trail in Tarrytown, NY

Annie:  What are your most important off-the-track habits, and have you added any new ones since working with Prehab?

Ce’Aira:  My most important off-the-track habits are strengthening my hamstrings. Since I’ve been working with Prehab I been working on single leg balance!

Annie:  What is the most helpful tip or insight you’ve learned by working with Prehab?

Ce’Aira:  The most helpful tip I’ve learned while working with Prehab is to work on the consistency of my stride, especially for last 100m of my race!

Annie: How would you describe the Prehab team?

Ce’Aira:  I would describe the Prehab team as driven, motivated, caring and hardworking!

Annie:  What are your favorite pre and post race meals?

Ce’Aira:   My favorite pre and post race meal is pasta! I’m a big pasta lover.

Annie:  What’s your favorite movie?

Ce’Aira:  My Favorite movie is Step Brothers

Annie:  Who is singer or band?

Ce’Aira:  My Favorite singer is Summer Walker

Annie:  What’s your favorite sports team?

Ce’Aira:  My favorite sports team is the Philadelphia EAGLES!

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Resting Your Way to Recovery

Posted 25 January 2019 by prehab

pexels-photo-1727717Rest should be accounted for in any training program.


Sleep: A Necessary Reset

On its face, sleep should be the easiest way to recover. One study found that lack of sleep can lead to muscle degradation. 1 But many find it difficult to get the ideal seven-to-nine hours per night.

Sleep improves other facets of health that tangentially affect muscle recovery; the central nervous system (CNS) also recuperates during sleep, which is important for muscles, because the CNS triggers muscle contractions and reaction time. Hormones like cortisol and testosterone, which produce protein synthesis, are also working while we sleep.

-To help optimize sleep, it’s important to set a routine.

Our screens can negatively impact sleep, 2 so 60 – 90 minutes of screenless time before bed can do wonders. The blue light emitted from our devices tricks the brain into thinking it’s daytime and we need to be awake, decreasing our natural melatonin.

It’s also important to create an optimal environment for sleep. Things like blackout curtains, a cooler temperature setting in the bedroom, or a quality mattress can all encourage better, more restful sleep.

Rest Days: Muscles Don’t Take Breaks, But You Should

On a much smaller scale, what’s happening during sleep is also happening on rest days. Work rest days into your training program because they give the body time to repair tissues that have been broken down. 3

Depleted muscle energy stores, micro-tears, fluid loss–all the things that happen during a workout need time to recuperate and grow stronger.

Recovery time depends on your specific routine. Runners can have an especially difficult time doing this. For highly active runners who log miles six days per week, they should also incorporate recovery runs. About half of these runs should be at recovery pace, a slower less-strenuous pace that allows the body to recycle lactate as it’s produced. By increasing blood flow, recovery runs may actually accelerate the recovery process.

Also try to avoid intense workouts or hard runs on back-to-back days. Complete rest days vary by person, but a good goal is one or two rest days every week or ten days. Injury-prone athletes may increase the number of complete rest days during this period.

 


This article was originally published at HVMN.

1. Dattilo M, Antunes H K M, Medeiros A, Mônico Neto M, Souza H S, Tufika S, de Mello M T. Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Medical HypoCussotheses Volume 77, Issue 2, August 2011, Pages 220-222.
2. Exelmans L, Van den Bulck J .Bedtime mobile phone use and sleep in adults. Soc Sci Med. 2016 Jan;148:93-101.
3. Parra J, Cadefau J A, Rodas G, Amigo N,  R. The distribution of rest periods affects performance and adaptations of energy metabolism induced by high‐intensity training in human muscle. Acta Physiologica Scandinavica, 169: 157-165.
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