This year’s Chicago Marathon started off as a beautiful, cloudless morning. The logistics of the starting area for Chicago are vastly different from New York, as I was able to walk out from my hotel on Michigan Ave and cross over to Grant Park in less than 5 minutes. I enjoyed a warm-up stroll and my fellow runners and I were treated to a nice sunrise over Lake Michigan. Lucky for me, I got a great night’s sleep after an early pasta dinner, so I was feeling ready to take on t

What’s the Difference (and Why You Should Care) If you've ever hobbled into physical therapy with pain and a lot of questions, you’re not alone. One of the first things we help patients figure out is what exactly is injured  – and trust us, it’s not always the obvious answer. Three of the most common culprits? Sprains, strains, and tendinopathies. These are different types of injuries, even though they may feel similar. Understanding which one you're dealing with helps us (an

We are a few weeks out from the NYC Marathon and you are probably starting to plan everything for race day (right??) - kit, nutrition, transportation, and of course, your race shoes. Whether or not you choose to run in a super shoe, make sure you do at least a few runs prior to race day in whatever you're planning to wear - remember, nothing new on race day. Super shoes are rapidly becoming the “secret weapon” to faster times on both the road and on the track. We see this at

Frequently, patients visit the office expressing common complaints about tightness in their hips, hamstrings, or calves. However, the typical follow-up in our conversation is, "I've been trying to do more stretching, and it just doesn't seem to be working." This blog aims to guide you to think like a Physical Therapist and decide whether stretching is the solution to your problems.  Scientific Background Before delving into the decision to stretch, it's crucial to comprehend

There are so many factors that go into marathon training and preparation. If you are doing a destination race, there are even more things to consider and plan for that we don’t need to consider for local races. Here are some tips that could help ease the stress of traveling for your goal race: Pack your race gear in your carry-on The last thing you need to stress about is lost luggage, let alone when it has all your race essentials. Make sure your carry-on bag has all your ra

Nowadays, runners at least acknowledge the fact that they should be strength training (whether they are or not is an entirely separate conversation). One muscle group that I commonly see avoided is the calf complex. The foot and ankle joint undergo anywhere from 8-12x your body weight every time your foot hits the ground during your stride. Think of that: 10x your body weight x 80 steps per minute = A whole lot of force on the ankle. This is certainly one area we runners nee

With fall marathon season in full swing, I’ve decided to put a list of helpful hints to allow runners to prepare to run a good marathon and have fun. Whether you are experienced or new to the distance, there is always something to learn and improve upon when tackling 26.2. Longest Training Run DO: make sure your longest training run of the marathon cycle is appropriately spaced several weeks before your goal race; I recommend 3-4 weeks. This will ensure that your body has pro

If you are currently training for a fall marathon, you'll soon be hitting the peak of your training cycle, typically 2-3 weeks before your race. Before race day is of course, the TAPER. As you enter the taper phase, the excitement builds—but so do the uncertainties. You might feel like you’re finally allowed to kick back with an ice-cold Pedialyte, yet you may find yourself on a rollercoaster of emotions and physical sensations. From new aches and pains to fatigue and nerves,

Don’t like to train in the winter for a spring marathon, or have too many weddings to attend in the fall (not at all speaking from experience or anything), but want to still get 2 marathons in for the year? Training for a marathon is an impressive feat, but managing two big races within a couple months of each other can be even more daunting. Here are some tips that could help you have a strong double marathon season.

Whether you’re training for a half marathon, marathon, or an ultra, having a solid race fueling plan can make or break your performance. The right nutrition strategy keeps your energy steady, prevents bonking, and helps you finish strong. But just like pacing, fueling needs to be practiced—race day is not the time to wing it or try something new.

If you’re a runner, you’ve probably dealt with some form of nagging pain or injury. Whether it’s plantar fasciitis, Achilles tendinopathy, or shin splints, overuse injuries are common in the running community. While traditional treatments like rest, physical therapy exercises, and manual therapy can be effective, there’s an advanced treatment option that’s gaining popularity—Shockwave Therapy, also known as Extracorporeal Pulse Activation Technology (EPAT). What is Shockwave

You’ve probably seen on your friend's Strava post that they did something called a stride – but what actually is a stride?

If you’ve ever dreamt of stepping into a freezer and stepping out feeling brand new… well, that’s basically the idea behind cryotherapy . Used by pro athletes, weekend warriors, and anyone trying to bounce back from a tough workout, cryotherapy is the practice of exposing your body to very cold temperatures (we’re talking sub-zero degrees ) for a few minutes to help kickstart recovery. Sounds a little wild? Maybe. But it works. what actually happens in a cryo session? You st

As a Physical Therapist, I often hear runners asking, “Are my shoes the cause of my pain?” It’s a valid concern, given how much attention running shoes get in the media and how many different options there are out there. But before blaming your shoes, let’s take a deeper look. The truth is, running shoes alone don’t cause pain or lead to injury. Instead, it’s a combination of how your body moves, your running mechanics, and your individual needs that are the real culprits. Th

Well it’s official, summer is here. The blistering heat, the taking 15 minutes to stop sweating after you get out of the shower after a run and the soaked running sneakers make starting your marathon build quite miserable. The good news is that you have PLENTY of time to start your build and (unless you are doing Berlin) you probably don’t need to be hammering out the mileage yet. Take this time to focus on SPEED. Speed workouts leading up to a marathon build will allow you t

Ah, summer in New York City—where the air is thick, the sidewalks sizzle, and every run feels like you’re starring in your own personal sauna experience. But despite the sweat, the tourists blocking the path, and the occasional mystery puddle (let’s not think too hard about those), summer running in NYC is one of my favorite things. With the right gear, I can cruise through Central Park, power down the West Side Highway, or sweat it out on the Brooklyn Bridge without totally

Running through the city is exhilarating, dodging stoplights, weaving around pedestrians, and making the most of every mile. As urban runners, we share the roads, paths, and parks with cyclists, walkers, stroller squads, and each other. While we all have different paces and goals, there’s one thing we should all bring to the run: respect. Whether you're running solo or with a crew, here’s your quick guide to safer, more considerate urban miles. 🚫 Running in the bike lane It

If you’ve spent at least one summer here in NYC as an endurance athlete or somewhere else similarly subtropical (yes! subtropical!) then you already know how miserable those first few weeks of consistent hot weather can feel. But have you ever wondered what exactly is going on, and why eventually it gets a little less miserable as the summer progresses? Let’s take a deeper dive into heat acclimation and find out. What happens as you acclimate to the heat Three efficiencies oc

Breathing has become a hot topic for running & the fitness industry over the last year or so. There are a million different opinions on how someone should breathe, if you should focus more on nasal breathing for easy runs or if you should exhale when your foot hits the ground or maybe tape your mouth shut when you sleep. With so many opinions out there, it’s hard to know what to focus on.

RunEasi is an advanced gait analysis system designed to help runners optimize their running form, prevent injuries, and enhance performance. Developed using biomechanics research and sensor technology, RunEasi provides real-time insights into a runner’s movement patterns, allowing for data-driven improvements in technique.