You can make real goals for a better life in 2012.  At Anderson Peak Performance we ask you to make realistic long-term goals and not a short term resolution.  At this point, the entire world seems to be resolving to make major changes in their lives using New Year’s Day as the jumping off point.  The realistic approach is to set goals and affirmations that can be achieved in the New Year.

Do you know what your belief system is?  Your goals and affirmations need to support your beliefs or you will be confused and unbalanced.  Your beliefs are your own and you deserve a plan that enhances these core values.  Make a choice to support your core values to move yourself forward in a positive fashion.  Goals are the results that you want when you put your intent to change into action.  Affirmations are the positive reinforcements that you set up to achieve your goal(s).  Step out of the comfort of inactivity into the exciting world of positive change.

You must write down your goals and affirmations and refer to them daily.  This daily reminder is essential to keep you motivated to step forward into your best life.  Start with a blank piece of paper – write a line down the middle.  On one side write the negatives that you feel you have.  Then on the other side change the sentence from a negative to a positive.  For example, “I am the slowest runner in my club” can become “I am moving up in the pack”.   Write as many as you can think of and then look for a theme on the positive side.  Then choose a goal to embrace.

You can use the analogy of a bicycle wheel with spokes to equate with your goals.  “When in sync, the wheel spins freely and the bike ride is smooth.  If one spoke is out of sync, the tire starts to wobble due to increased stress and the other spokes begin to be stressed.”

Start your wheel with a strong center.  Choose a statement of purpose or mission statement.  This is a short, concise statement of what you want personally.  It’s your own private ten second elevator pitch.  Who do you want to be?  An example:  I am a healthy, balanced individual that has purpose, love and abundance in my life.

Now you have five  spokes to branch out from your solid center.  These branches are personal, professional, people, prosperity,  and play goals.

Personal Goals:

Statements of what you want personally.  What do you, individually, want to achieve?

Example:  I exercise 6 days a week.  What action steps are necessary to reach this goal?

I will prepare more meals at home using organic and sustainable food that is in-season.

Professional Goals:

Anything you want to achieve professionally.   Do you want to expand your business, or do you want to change your career?   Professional goals are about anything you do to improve yourself professionally.

Example:  I am dedicating the next six months in doubling my sales by implementing the following action steps….

People Goals:

Who would you like to meet, work with and help?

Example:  I will help four hours every week at the local food pantry.  Again what are the action steps needed?  What is the time line? Write them down.  As well as any potential hurdles and how you can overcome them.

Prosperity Goals:

How much money do you want to make, save, and reduce debt by?

OK you get the idea…what are the ACTION steps needed?  In what time frame?  How can you achieve this?  What can potentially get in your way and how do you overcome it?

Play Goals:  (This is my favorite category)

What do you want to do to have FUN?

Example:  I will take 4 weeks of vacation this year.

I want a new bicycle with a carbon frame, Shimano gears with a three ring cassette,  that is red.

Have fun with this…it is your life!

Now that you have your affirmations and goals written, take the necessary action step NOW!  Read them out loud with enthusiasm, daily, as this can be a kick-start to a new journey for you.

When your brain and nervous  system that is housed in your vertebral column is out of sync, you have what Chiropractors refer to as a subluxation.  With subluxation, your health and overall life cannot be in balance.  The way you see yourself is no different! You were born to succeed!  You are a champion!

Any questions or feedback please feel free to email me at Dra@Andersonpeakperformance.com or call the office at:  212-581-5776.

Make 2012 your year!

Dr. A

Avoiding weight gain during the Holidays is difficult but it can be done.  As always, Anderson Peak Performance wants you to be as healthy and happy as possible.  Learning what to avoid and what to incorporate will get you through the end of the year with ease.  In previous posts, I have emphasized the importance of exercise.  Stay on track with your routine.  Do not let the stress of this time of year derail you.  Exercise is a natural stress buster, so keep that in mind when you feel overwhelmed.  It’s also a great way to work off that cookie that you couldn’t resist.

We all know the foods to avoid at this time of the year.  Eggnog, sugary cocktails, coffee drinks, rich and fattening appetizers are major culprits.  Make small changes to this list and you can save hundreds of calories.  Did you know that Bolthouse Farms makes their own natural eggnog  that tastes just like the real thing?  Switching to this new “nog” will save you over 200 calories.  Leaving the sugar out of your holiday cocktails and lattes will save you hundreds of calories.  Think about going “skinny” when you are choosing your beverages.  Start by thinking about how to cut the fat and sugar by substituting skim milk (for cream), seltzer (for simple sugar), agave nectar or stevia (for sugar).  You can still enjoy the tastes of the season without the guilt.

There are many comfort foods that contain too much fat and calories.  Take a look at this cookie calorie comparison.  It is shocking, especially when its not easy to stop at just one.  Just 2 ounces of cheese with a handful of crackers is 300 calories.  Poor food choices can negatively effect your health.  Too much salt can impact hypertension.  Filling up on too much food can cause your body to work too hard to digest  and may strain your vital organs.  Drinking too much alcohol and coffee can dehydrate your body.  The central nervous system controls the balance between hunger, appetite and food intake.  Now is a good time to make healthy food decisions to keep all of your body systems at their best.

I recommend that you incorporate superfoods into your life.  They will help you step through the holidays in a healthy and tasty way.   The foods on the superfoods list include Beans, Blueberries, Broccoli, Oats, Oranges, Pumpkin, Salmon, Soy, Spinach, Tea (green or black), Tomatoes, Turkey, Walnuts and Yogurt.  Can you make a commitment to trying some of the foods on this list?

A great strategy to deal with the shopping days is to pack some healthy snacks with you to help you avoid the dreaded food court or the dirty dog cart while walking around the city.   This can stave off the tired feeling you get when you are hungry.  Try a mix of healthy nuts (pistachios,  walnuts, cashews), dried berries (goji berries, blueberries) and cacao nibs.  This will give you a tasty pick me up that will keep you on track.

There will be days when you are not involved in the meal planning.  Sometimes, I find myself in front of a huge buffet table filled with unhealthy and fattening food.  I scan the table first and try to pick out the healthiest choices.  I keep the portions small and have a tiny amount of some of the treats that I avoid all year.  Filling my plate with veggies, fruits, and lean meats or seafood is a smart way to avoid those holiday extras!

Eating on a regular schedule helps to keep your blood sugar levels steady throughout the day.  Avoid skipping meals with the idea of saving calories for the big meal.  If you arrive at the table extra hungry you will eat extras.  Have a  healthy breakfast to prepare you for the day and graze throughout the day by eating four other small meals.

A proven way to control yourself on that buffet line is to avoid alcohol until you have a plate of food in front of you.  Alcohol lowers your inhibitions and that may lead to a plate full of unhealthy choices.  Another consideration is to research the calories in your holiday beverages.  Check out this chart on WebMD.com.

After dinner is a great excuse to go for a walk with friends and family.  Rather than settling down with another glass of wine, get out and do some window shopping or take a stroll around the block.  Talking and walking is a great tradition that brings us all together.

Celebrate your holiday weight success with a non-food related reward.  Treat yourself to that cashmere sweater you been craving, or make plans to see that Broadway show you’ve been dreaming about.

Keeping yourself healthy includes getting regular Chiropractic adjustments, acupuncture and massage.  Staying active, happy and functioning optimally, without vertebral Subluxation,  is the foundation for Holiday happiness.

Enjoy this joyous Holiday Season and the generosity of the human spirit!  It is not what you get from this world yet what you give.

Happy Holidays!

Dr. A

Congratulations on finishing the New York Marathon! You are all Champions and should be very proud. Now is the time  to plan your rest and recovery.  Having run 13 successful marathons, I understand the aftermath of the Big Day.  After your afternoon of ice baths,  refueling and rehydrating there is a certain let down that can be dealt with efficiently with the right planning and determination.  This is the time to avoid injury, set goals, and take great care of yourself.

Please be aware that this grueling race has caused micro-trauma to your fatigued muscles – in other words, tiny tears that need time to heal.  This is one of the main reasons  why you commonly  are advised not to run in the days immediately following the race.  Many people rest on Marathon Monday so it is only natural for you to evaluate your level of discomfort and to plan the weeks ahead.  During your rejuvenating breakfast on Monday make plans to visit your Chiropractor and your massage therapist.  You may want to renew your gym membership and start to plan on cross-training by swimming, cycling and it’s almost ski season!  Keep trying to move, as complete inactivity will be a jolt to your muscles and may lengthen recovery time.  Listen to your body to decide when you are ready for an easy two to four mile jog (recommended only towards the end of the first week).  If you are in prolonged pain, rather than the expected discomfort, seek medical attention.  You want your successful running adventure to continue in the future and you do not want to be  sidetracked  by injury.

There is also a big controversy about when to start running again.  Some advocate waiting a day for each mile of the race to really start pushing yourself again.  I recommend listening to your body and your mind.  After training for a marathon, you know yourself better than ever before.  Take it easy for the first few weeks and incorporate some jogging or running on soft surfaces to avoid the pounding of concrete after a few day’s rest if you are injury free.   Many marathoner’s learn that using a heart rate monitor is an effective way to test your readiness to return to strenuous activity.  If your resting heart rate is 10 bpm above your pre-race resting rate you are still exhausted and still need more time for rest and recovery.  Test your heart rate as soon as you get up in the morning and do not push yourself until your beats per minute are back to normal.  You heart is a muscle that deserves ultimate respect.  Loss of appetite, severe fatigue, deep mood swings are other indicators that you are pushing yourself too hard too early.   Some experts advocate a reverse taper, which means doing everything you did up to Marathon Day – just backwards.

Scheduling that chiropractic adjustment in the days and weeks after the Marathon is vital to your recovery.  A chiropractic adjustment helps to  release  that lactic acid and other by-products that have built up in your system during the race.   This release of toxins activates the lymphatic system to complete the flushing action of these noxious substances.   The abuse and pounding that you have done to your nervous system and muscles will be helped  by an adjustment  to realign your body.  I ALWAYS get adjusted the Monday after running 26.2 on the streets of New York City.

A massage is also recommended to help you recover and to allow your soft tissue to heal.  It will also assist in flushing out lactic acid and toxins.   AthlectiCo.com has a great blog post called “8 Reasons to Get a Massage the Week After The Marathon”.   At this time think about your poor feet.  Treat blisters and soak in Epsom Salts in warm water.  This also helps to release toxins throughout the body.  Check out one of my favorite stores Aveda to find rejuvenating treatments for your feet. Do you have a stretching routine?  Dara Torres (USA Olympian) has a great stretching program that may help your muscles recover and lengthen.  Have you noticed the long, lean leg muscles of the runners at the front of the pack?  These elite runners should be studied by all marathoners to provide clues to the secrets of achieving PRs.

Consider your diet at this point.  You are tapering back up to strenuous running so you need to taper your diet as well.  Livestrong.com has great guidelines for reducing your calorie intake in the weeks after your Marathon…especially with the holidays coming very soon!

An important aspect to consider in the days and weeks after the Marathon is your mental health.  Many runners experience a letdown similar to postpartum depression.  You may have planned every aspect of your life up to the finish line but may not have thought of what happens to you as soon as you leave the course.   At first you must pay attention to your physical self to make sure you step forward with health and recovery.  At close second, you have to deal with your feelings which may include emptiness and loss.  I’ve found that a good way to move forward is to make a plan for the next six months of running.  Start out slow but have a goal, like running a  local 5k or Turkey Trot.  I just signed up for the lottery for the 2012 New York Tri…a swim in the Hudson is always a wonderful thing.   If you trained alone you may now want to join a running club.  These runners know what you’ve been through and are a great resource for the running fun in your future.  Have you considered hosting or helping to plan a charity running event such as volunteering during the holidays?  This can give you something wonderful to look forward to.  Most of all give yourself the freedom to run for fun.

I am here for you if you need advice or an adjustment or even a recommendation for a great sports therapist .

You are all Champions!

Dr. A

I can be reached at dra@andersonpeakperformance.com, @drjma, facebook and 212-581-5776.

I try to live life by the mantra:  How I do something is how I do everything.  This is for all of my runners in and out of the office…you are about to do something really big!  You have done all the physical preparation necessary for success.  You have spent your free time throughout this Summer and Fall to prepare for this event.  Two seasons of your life.  Two seasons of your free time, time away from the everyday obligations and responsibilities.   Do you realize how you have increased your level of fitness as well as your time management skills?   Do you realize that you are now living a healthier lifestyle?  How?  Let me list the ways:

Your nutrition is better

Your performance is improved because you are injury free as you have been getting adjusted

Your stress has an outlet that benefits your health

You have done something HUGE for yourself by training for a Marathon

Your rest and sleep are better

Your whole life is probably a happier place because you are about to accomplish a lifetime goal

It may be a PR or completing your first Marathon…for most it will not be your last!

You can look at my past blogs for advice on pretty much every aspect from gear to tapering to preparing your mind…it is stronger than your body.

My final words of advice before you go through that starting line is:

Get QUALITY sleep on Friday as  Saturday may not be as restful due to pre-race nerves.

The weather looks optimal for Marathoning…stick with your  plans for gear and race nutrition and hydration…

DO NOT BUY A NEW PAIR OF SHOES AT THE EXPO AND WEAR THEM ON RACE DAY.

Your race really begins at the half-marathon mark and is raced in the last 10k.

Remember that your are a Champion.   This is your day and you deserve it.  Go out and nail it.  You are race ready!  Have the time of your life.  Enjoy everything this Marathon Experience has to offer.  Thank you so much for allowing me to be such an integral part of your training.

See you out on the racecourse!

You are all Champions!

Dr A.

P.S.  I will be in the office on Monday to offer exclamations of your success and to realign what the streets of NY have done to your body so that you will have a faster recovery!

Having trained marathoners during my career and after running 13 marathons, my readers get to reap the benefits of my knowledge.  I want to offer you the 5 most important tips for the weeks before the marathon.   Anderson Peak Performance will help you along the way!  The five most important things to think about in the coming weeks before the Marathon are: hydration, nutrition, gear, tapering and goal setting.

I have been talking about the merits of hydration since the beginning of my blog writing days.  Keeping hydrated is one of the foundations of a healthy body.  On race day, hydration is vital or you will not be able to finish your race.  In the weeks before the race, you need to stay consistently hydrated by consuming drinks that have electrolytes including:

• sodium (Na⁺)
• potassium (K⁺)
• chloride (Cl^-)
• calcium (Ca²⁺)
• magnesium (Mg²⁺)
• bicarbonate (HCO₃^-)
• phosphate (PO₄^2-)
• sulfate (SO₄^2-)

I wrote a post about Overheating that has important information about dehydration that you may find helpful for your training.  Balancing your electrolyte levels is necessary for everyday living but during race training it is even more vital.  Now is the time to moderate your alcohol and caffeine intake, as these are dehydrating.  Add some extra fruits and vegetables for a hydration boost.  Remember the simple rule:  Proper hydration gives your urine the color of light lemonade,  over hydration looks clear and dehydration is the color of iced tea.

Nutrition is another foundational tenant of a healthy marathoner.  Fuel your body with lean protein, good fats and healthy carbs.  Incorporate super foods like whole grains, sweet potatoes, avocado, blueberries, tomatoes and honey into your diet.  Plan your race day foods, gels and snacks.  Be sure that you can tolerate them before the race so that you will not have any surprises.  Do you have friends and family members who will be cheering you on or act as your own pit crew?  You can arrange for them to hold your water and gels for you at specific spots on the course.  I have always relied on myself  as sometimes your crew cannot get to the designated spot or you miss them all together as the crowds can be quite large in many places along the race course.    You can have  someone meet you as close to the finish line as possible with replenishing snacks like a banana and re-hydration liquids.

In the weeks before the marathon you should be trying to train in Marathon gear.  Your race “uniform”  should  include,  running shoes and socks that have been worn and tested. Also plan on your “throw away gear” that you will shed at the starting line.  Depending on the race day temperature include a hat, gloves and also arm warmers.  You can actually just cut up some old tights.   You will want to have an anti-chaffing and blistering system in place.  Some people use Vaseline, Sportslick or BodyGlide on your armpits, nipples inner thighs and – women – make sure you lube your sports bra.  I always put vaseline in-between my toes to reduce blistering.  You will want to cover up any sore spots with a Band-Aid Blister Block.

This past weekend, you should have completed your last long run.  Now is the time to taper.  What will you do with all of your spare time?  Rest!  No more long runs over 20 miles.  You now need to build up your body’s energy and strength to be ready for race day.  A good taper reduces mileage in these three weeks prior to the Marathon.  Tapering lets your muscles repair from the strain of all of your hard training.  It allows your body to store up energy (glycogen) and to more easily hydrate yourself.  It also allows quality time to build up your mental clarity and confidence because you are no longer pushing yourself to the edge and beyond.  Pete Pfitzinger’s site DistanceCoach.com has a good chart on tapering.

Finally, now is the time to be lock in your time in your head.  YOU MUST set your Goal for a finishing time NOW!  Write it down and look at it everyday and say it out loud!  Really, shout it out!  It feels good!  Tape it on the bathroom mirror or on the back of your cell phone (whichever one you look at more!  Ha! Ha!).  It takes the human brain approximately 21 days to channel a thought or idea  into a reality. It is really the  strength of your mind and your will that will carry you across the finish line as you have already conditioned your body.  I also strongly recommend running the last 10 miles of the Marathon so that you can visualize it.  Those hills in Central Park as well as on Central Park South (Did you even know it was an incline to Columbus Circle?)  can seem like climbing Mt. Everest on race day.  All great athletes know what their racecourse is whether it is is a Marathon course or a golf course.  You are a GREAT athlete!

I am here to help you and answer any question that you may have especially  on  visualization and goal setting.

My email is dra@andersonpeakperformance.com. or you can call the office at: 212-581-5776.

You are a Champion!

Dr. A

Dr. A

With a month to go to the ING New York Marathon, Anderson Peak Performance has guidelines to help you prepare and insure your athletic success.  If you are mentally and physically ready you will have the ability to soar to victory.  These four weeks are the time to get your mental act together and begin to organize for the big day.

Now is the time to do training drills to help you to lock in your marathon pace and visualize your form.  Remembering  to lift your knees,  relax your shoulders, while keeping your back straight.  Shorten your stride and pump your arms going up  a hill and lengthen your stride on the flats.

As far as knowing that you are prepared, you should be able to run 15 plus miles comfortably by the month before the race.  Adjust your thinking to a confident mode and tell yourself that with the proper preparation you will be more than ready to conquer the course.  This is not the time for cramming.

Mental imaging is key.  Get your conscious mind in shape and your subconscious will do the rest.  Marathoning is a mental game as much as it is physical.  “Keeping It Together” is vital and if you are unsteady – now is the time to adjust your negativity into positivity.  If you need help with this, find a running friend or your Coach who will listen and pump you up!  Pay attention to your mental state as well as your physical state.

If you don’t do it already, learn relaxation techniques for the weeks before and during the race.  Get good sleep the week before – even if you experience insomnia the night before (battling nerves or excitement) you will be ready.  Please rest the day before – you need to save your energy for the big day.  I recommend going to the Expo as early in the week as possible.  The crowds are thinner and waiting time is less.

Do a final shakedown of your gear, clothing, shoes and snacks.  It is extremely important not to wear new clothes or shoes on Marathon Day.  The chaffing will stop you in your tracks.  Buy your Marathon shoes  at least one month before to insure that they are worn in but not worn out.  Make sure you have lined up  your snacks and sports gel during your runs.  Also, do a bit of research and try to see what products will be given out to runners on race day.

I found a good post by Ali from JackRabbit Running Blog where she talks about her experience in the month before her marathon. This is a witty and fun post where runners can learn from her perspective.

It can take days, if not weeks to recover from long runs, so now is the time to taper down from long runs and super hard training.  It is now time to pay attention to your body’s need for energy conservation and overall health.   At this point you are not trying to increase your fitness level.  It is the time to take care of yourself.  Between each run and training event you must recover completely.  Your body is now ready to retain energy and strength.

Semi-long runs can be done on weekends – using Mondays for recovery and rest.  Your last two weeks is for tapering.  Remember to hit Whole Foods and start to carbo-load.  Include lean protein, good fats and carbohydrates in every meal.  Check out the salad bar for a healthy lunch on the weeks before the marathon.   The night before choose a healthy carb heavy meal and eat early enough so that you can be sure that you visit the bathroom before the race, including roughage with your meal.

Of course, a major theme in my blog has been hydration.  Your urine should be clear in the days before the race so that your body is more able to ingest electrolytes.  Gatorade and Ultima Replenisher are good drinks for the weeks before and during the marathon.

I want you to run and finish a Healthy Marathon!   Any One Month to the Marathon questions you have please contact me directly at  dra@andersonpeakperformance, 212-581-5776, Twitter or Facebook.

See you at the finish line!

Dr. A

When it comes to long run fatigue this Autumn, Anderson Peak Performance knows the basics.  Stretching pre and post run,  watching the weather as it has been consistently rainy and humid, as well as post-run rest and rehydration are important considerations.

Finding yourself falling asleep after your long runs?  This can be a normal side effect as your body requires rest to rebuild muscle tissue.  What a great opportunity to fall asleep on the coach with a barely read NY Times or a football game that you barely see the first quarter of before you nod off.  That is where you will find me after a meal that replenishes the tank.  It seems this last month before the marathon is all about long runs,  sleeping and just getting through your responsibilities of everyday life.   Some women find out that they are lacking iron which may cause extreme fatigue while running and during recovery.  Complete fatigue may be a sign that something is wrong, at which point consult your medical professional.

You can prepare yourself to avoid excessive fatigue in a few simple steps.  Start with your nutrition.  A marathoner needs to be at the top of their game.  The foods and beverages that you consume are all part of your training.  It is important to see the Marathon as a long term event – not just a one day run.   I incorporate healthy smoothies and lean proteins into my daily routine and consider this an essential part of my training.   Then, when it comes to long run days, I realize that I have to tweak it  up for the run.  Eating carbs and lean protein  help to insure a successful day – yet be aware not to eat or drink too much.  Check out this interesting video by Leslie Bondi, RD CSSD, from Runners World with tips on what to eat before your long run.

I realize you have been reminded again and again in my previous posts on hydrating yourself while running.  It is extremely important to balance your bodies electrolyte/hydration needs during the long runs.  I recommend Ultima Replenisher for your hydration needs.  You also need to think about what to eat during your run.  Your body quickly uses your bodies fuel stores during these long, strenuous runs.  Replacement should begin 50-60 minutes into your run.  Examples of  “foods on the run” are energy gels,  bananas,  energy bars, electrolyte drinks and water.  There is a good guide by Crank Sports on how to consume energy gels.”  Keep in mind that the humidity may be up even though the temperature is down and this effects your running plan.  Hydration is just as important as it was on a very hot Summer day.

Here is  another video from Leslie Bondi from Runner’s World about what to eat after a long run.

Your training log should include what you consumed for calories in both solids and liquids  and how you felt before, during and after the race.  There is an online resource that can help you.  The Runner’s World Training Log is a free training journal for tracking your workouts, weekly/monthly totals, routes and goals.  By keeping a journal you are respecting yourself as an athlete in training.

Seriously think about incorporating ice baths into your athletic lifestyle.  I wrote a post about the importance of icing as a crucial part of your recovery from long runs.

Allow time every week to recover and rebuild – including rest days, stretching, cross-training,  and tempo runs in-between your long run and speed work-outs.  Allow yourself to get the sleep that you need to continue to be a productive runner and person.  If you are having trouble sleeping, take the time to figure out what the problem is.  Stress in NYC seems to be the major culprit.  Quality rest and sleep is an essential part of your recovery.  My athletes under Consistent Chiropractic care commonly report improved sleeping quality and  an increased ability to manage stress as there bodies are functioning more optimally.

You are an athlete who will succeed  by finishing your race healthy and injury free!.  If you have any questions, let me know at DrA@andersonpeakperformance or at Facebook and Twitter.

Keep Running!

Dr. A

There are many great Fall races and runner’s clubs for you to choose from in New York City.  Anderson Peak Performance is here to help.  The following is a list of some of the Fall Races and Clubs in the New York City Area.

Saturday Sept. 24, 2011:  Odyssey House Run For Your Life 5k and Recovery Walk Randall’s Island

Saturday Sept. 24, 2011 Continental Airlines Fifth Avenue Mile

Saturday Sept. 24, 2011 Spartan Race 10k Staten Island, NY

Sunday Sept. 25, 2011 Newport Liberty Half Marathon Jersey City, NJ

Sunday Sept. 25, 2011 Music That Heals Brooklyn, NY

Saturday Oct. 1, 2011:   Norwegian Festival: Grete’s Great Gallop, Norway Run, Troll Stroll Central Park

Sunday Oct. 9, 2011:  Annual 10k Run and Fun Walk Brooklyn, NY

Sunday Oct. 9,  2011:   NYRR Half-Marathon Series: Staten Island Half Staten Island, NY

Sunday Oct. 16, 2011:  NYRR Kurt Steiner Cross Country Classic (5K) Van Cortlandt Park

Sunday Oct. 30, 2011:   Poland Spring Marathon Kickoff (5M) Central Park

Sunday Nov. 6, 2011:  ING New York City Marathon

Sunday Nov. 20, 2011:   Brooklyn Marathon, Brooklyn, NY

Runners Clubs in NYC

Warren Street Social and Athletic Club (I’ve been a member for 18 years!)

New York Road Runners (NYRR)

New York Athletic Club

Nike Women’s Marathon Run Club (Niketown)

NY Flyers

Prospect Park Track Club

Running Divas (women only)

VanCortlandt Track Club

Front Runners

The Reservoir Dogs

There are many other choices and once you find your niche, you can rely on your club to encourage you to excel and to keep your proper form and balance.  Have you found a Running Club that you are proud to be a part of?  I’d love to hear about it.  Please comment here on our blog or check us out on Facebook at Anderson Peak Performance and my Twitter at @drjma.

Dr. A

There is a controversy heating up about barefoot running.  The team at Anderson Peak Performance wants to offer some insight into this.  I believe that we were taught to walk with shoes and that running shoes are THE ESSENTIAL  part of a runner’s  gear.  If you are planning on running any races this fall, especially the ING New York Marathon, you need to have at least two pairs of good running shoes to see you through the training and race day.

Barefoot running (with no shoes at all) and minimalist running (with glove-like shoes) are both growing trends with enthusiasts who swear by the practice.  This enthusiasm is fueled by the book “Born To Run” by Christopher McDougall, in which he sites that the Tarahumara Indians have been running in sandals without injuries.   My response to this is that this tribe was never introduced to shoes and, therefore, their feet and running form were not adapted to run in them.  Modern people are accustomed to shoes from the time when, as toddlers, we learned to walk.  Westernized traditions have required humans to wear shoes or sneakers while attending school, shopping, entering a restaurant and most other parts of society.

The mechanics of the foot are trained differently while in shoes as compared to running freely.  Changing these mechanics by removing the shoes from the entire equation can cause injuries, such as stress fractures to the feet, ankle and shins.  I am also weary of my patients running without shoes because of the possibility of cuts or bruises from stepping on debris on the city streets and parks of  NYC.  Since barefoot running in the modern Western world is such a new phenomenon, researchers are unaware of what the long-term effects will be.

If you are going to try barefoot running, it is important to get a medical professional to evaluate whether your feet are strong enough to run without cushioning.  Dr. Scott Bauch, DC pointed out – in a great article in Today’s Chiropractic Lifestyle – that “there would have to be a planned transition to barefoot running. For anyone over the age of 25, however— even those who have very good mechanics—I think they’ve just been accustomed to shoes with support for too long.”

Correct form and gait while running in traditional running shoes is a method of  striding heel to toe.  According to About.com “A normal foot strike lands flat or on the outer-back portion of the heel and then rolls onto the sole and ends with the push-off from the ball of the foot.” An excessive heel strike can slow you down, so be sure to work on striding as lightly as possible.  A hard strike on the mid foot can cause Achilles Tendon problems and stress issues on the top of the foot.  Modern sneakers can help to maintain proper gait.  I like to stop in to shops like The Running Company to discuss and purchase the right shoes for me.  I wear medium weight sneakers because I am a woman of small stature and I do not require the extra support that a taller/larger person needs.  I recommend a gait analysis and an orthotics evaluation by a Chiropractor or other health professional.  This may help you to be a better and injury free runner.

Given the opportunity,  I will run on the beach or the golf course without shoes to change my form to a midfoot to toe strike.  I have been doing this since high school.  This helps to strengthen and tone multiple smaller and more intricate muscles of the human foot.  I also run shorter distances, once or twice a week, wearing minimalist shoes like Vibram Five Fingers, Merrell and Nike.  I would not recommend minimalist shoes for Marathon Day or long races for all of the reasons mentioned above.

I understand that this is a controversial issue and at the same time a growing trend.  I would like to hear your thoughts.  Feel free to send an email with your comments to frontdesk@andersonpeakperformance.com or contact me at my facebook and twitter pages.

I want you to be a happy, healthy and injury free runner.

Dr. A

Now is the time to integrate speed running when preparing  for the New York City Marathon.  The team at Anderson Peak Performance wants you to finish at your personal best.  Last week, I talked about using long runs to guarantee that you have the stamina for the Marathon.  Now, I want to discuss speed training to prepare your muscles for the burst of energy that you will need to run at your fastest.  This is a step that will help you to be a better runner for the big day and will carry forward to enhance all of your future running.

Speed running requires that you understand your bodies structure, muscle mechanics, energy stores, use of internal fuel, build up and removal of toxins and your mental mettle.  When you become determined to increase your overall racing speed these things must be taken seriously to avoid injury and to allow you to successfully finish the Marathon.

When you run, do you try to maintain a specific pace?  This will not help you to increase your speed and power as a race runner.  To increase your speed requires that you work through some uncomfortable feelings and possibly some pain.  You’ve heard the time honored term “No Pain No Gain”.  Speed running drills require that you push yourself to a certain limit – this is not “the limit” where your body cannot keep up but it will be a stretch for you.

When you are running or exercising, pay attention to your bodies form and gait.  If these are out of alignment you can easily hurt yourself during the exertion period that is required for speed drills.  During this time of pain and exhaustion you may not realize that you are injuring yourself until after the sprint – and then it may be too late.  I want you to be successful in every aspect of your Marathon (training and completion).  Consider seeing your Chiropractor for a gait and posture analysis to evaluate your biomechanics.

During speed workouts you will train yourself to adapt to the physiological changes in your body.  Your legs will learn to turnover faster.  Your lungs and heart will learn to be more efficient and your mind will learn to handle the pain and discomfort.  You will teach yourself to be a faster athlete.

Pay attention to your fuel needs.  Fueling your body is important for the long run and you will be able to speed up when you are properly fueled and hydrated.  During your speed drills you will be pushing yourself hard and the build up of toxins will be extreme.  Maintaining hydration and your electrolyte levels will help your body to remove these toxins after the workout.

During your Marathon training, excess pounds will shed from your body as your body fat decreases and your muscle mass increases.  Pay attention to everything that you eat and drink.  A marathon runner is a healthy person.  Research (About.com) has shown that, “on average, runners get two seconds per mile faster for every pound they lose” as you become a lean and faster running machine.

In order to cross-train go to your gym and ask a trainer to teach you the basics of Plyometrics (to develop explosive  jumping and bounding) and Ballistics (to develop your muscles to react and contract more quickly).  The speed and quickness of your muscles is achieved by conditioning  your fast twitch muscle fibers.  This can be done by doing your weekly speed drills.  Also I recommend daily stretching and doing leg weights one time per week.

Active.com has a comprehensive article on exercising for speed.  For four exercises to increase your running speed click here.

Try to do one speed workout each week while training for the marathon.  After your speed workouts, stay healthy by eating right, hydrating, stretching, icing and resting.  You can read about staying healthy and becoming a better runner in my previous posts.

Push Yourself  Toward Greatness!

If you have any questions call 212-581-9317 or visit my facebook or Twitter sites.

See You on the Track,

Dr. A

Cedric Jones – Athletic Director of  the New York Athletic Club speaks highly of Anderson Peak Performance.

I have been a patient of chiropractic for over 25 years.   As former professional football player, chiropractic adjustments and manipulation were an integral part of keeping me healthy and keeping me on the field during my playing days.   Upon retirement from professional football, I started to see a chiropractor not as often and after a while; not at all. Five years ago, I met Dr. Jeanette Anderson and I started to visit her practice on a regular basis.  Though I am no longer an elite athlete, I still workout five days per week.  Through her knowledge of chiropractic/wellness and her treatment of elite level athletes, Dr. Anderson has improved my quality of life, improved my posture and flexibility, and she has given me the tools to remain active at  a high level.  Dr. Anderson is a consummate professional in her field.

Cedric Jones
Former wide receiver for the New England Patriots and current Athletic Director at the NYAC

When finishing The New York Marathon, the last 10k is the hardest part.  Anderson Peak Performance can help you to be ready to power through to the finish line.  Most of the  last 10k of the Marathon is in Central Park  with hills that look bigger than the Himalayas on race day.  How you run this last 10k of the Marathon is a true reflection on your overall training.  Have you put in the long runs?  Have you done the necessary speed work?  As my long time Coach from Warren Street, Rick Pascarella, always and still says: ” Runner’s start your watch after the first half because that is when the race begins.”

You will need to be in prime physical and mental shape to finish at your personal best.  Have you been diligent about your long training runs over the weekends?  This is now mandatory for you to be in shape for your big day.  I wrote a post on this last week…If you are a first-timer or a back of the packer, you should build up to 30 or 40 miles per week.  This can be done gradually with awareness of your gait and how you feel.  If you miss a run or two because of illness,  injury or a late night at work do not try to make up for lost time.  Just continue on your training program and have fun with it.  During the three weeks before the big race taper down to allow your body to build up energy.  Veteran Marathoners can build up to 40 to 70+ miles per week.

In between running days, it is important to do cross-training and speed work.  You may want to have a running Coach or Club.  I am a huge fan of both and highly recommend one or the other.  You have the accountability of having several running partners as well as being pushed to work harder by those that are faster. The camaraderie and friendships are for a lifetime.  Also, spending time with like-minded individuals that have a common goal in mind is priceless.  Another option is to follow a plan like a virtual training program like NikePlus.  Stay healthy by eating right, hydrating, stretching, icing and resting.  Once a week, allow time to rest and recover.

Many runners skip the warm up stretches, but I believe a quick series of stretches will allow your muscles to relax for your run.   Try to give yourself five or ten minutes to allow for muscle flexibility.   There is a great article in Runner’s World about Marathon stretching.  If you are tense before or during your run try to shake it off.  If you are holding tension in your muscles you are inadvertently making them work too hard.  This will effect your fatigue level at the end of the race.

Have you ever seen a fellow runner shuffling across the finish line?  This is because of quadriceps fatigue.  The quads lift your knees and provide speed and sometimes after a hard race they cannot lift your feet off the ground with efficiency.  Stretching your quads before a race can help to avoid this.  REMEMBER TO BEND YOUR KNEES AND PICK UP YOUR FEET…no Marathon shuffle…save that for the day after the Marathon!

When you start off, resist the urge to run too fast to make up time at the beginning.  I know the crowd is cheering you on,  however you should maintain a pace that expends your energy in a way that will enable you to have fuel stores for the grueling last miles of the race.  In last weeks post I wrote “It is important to understand the way your body burns carbohydrate and fat calories during these long runs.  If you maintain your bodies carbohydrate levels then you will burn your fat stores before burning and expending your carb stores  (known as glycogen stores).  If you get too excited and set off at the beginning of a long run at too fast a pace your body will skip the fat burning and go right for the carbohydrate burning – causing you to “hit the wall” when you run out of glycogen in the muscle tissue in your legs.”   This is a mistake made by many first time Marathoners.

Are you carrying extra weight?  Think of this as carrying a sack (or a few) of potatoes on your back.  Wouldn’t it be easier if you didn’t have that extra burden?  CoolRunning.com has a great post on the runner’s ideal diet. While training some runner’s like to run with Training Belts for their fluids and food.  You can depend on the local water supply, or plan the week’s route and hide your own water bottles along the course.  You can also participate in the long training runs sponsored by NYRR  in Central Park.

Post race remember to replenish your lost fuel by eating something within 45 minutes of your finish.  Once again, I recommend chocolate milk.  It has the perfect ratio of carbs:protiens.  Have you noticed fellow racers squatting after a race?  A squat can be a quick and effective way to loosen up.  It is important to keep your knees and ankles in line, and ideally hold onto something or someone while squatting to avoid tipping.   Squatting is good for your back, legs and hips and is a great way to introduce fresh blood flow into your tired muscles.  Stretch out gently and avoid bouncing.   Taking care of yourself before and after the Big Day will make your experience even better.

If you have questions on our recommendations or for enhanced performance and injury prevention through Chiropractic please do not hesitate to call our office at 212-581-9317. Check out our facebook page and my Twitter account.

I am on your team,

Dr. A

Now is the time for long runs if you are preparing for the New York City Marathon.   Anderson Peak Performance can help you to be ready.  I am not running due to a May surgery on my left knee.  Instead I have put all of my training time and energy into helping all runners complete a successful Marathon…injury free.  This blog is  for any athlete in the running community that is training.  The BIG QUESTION is:  How many long runs prior to race day?  At least 3 to 5 runs of 18 to 20 miles plus, in the months leading to the big race.  Do not run these distances in the two weeks prior to the race.

If you require a training schedule you can check out NikePlus – they have a sample training program that you can use as a guide.  The NYRR (New York Road Runners) also provides classes and guidelines to help you achieve the goal of finishing the Marathon at your personal best.  The important thing for now is the be able to run at least 18 miles and build it up before the Big Day.

Please check out this blog post by “Coach Mindy” Solkin called “The Long Run”.  This post on MarathonGuide.com is expertly written and explains the importance of the long run in Marathon training.  She points out the importance of fueling your body and pacing yourself.

You have probably read my previous posts on hydrating yourself while running.  It is extremely important to balance your bodies electrolyte/hydration needs during the long runs.  I recommend Ultima Replenisher for your hydration needs.  You also need to think about what to eat during your run.  Your body quickly uses your bodies fuel stores during these long, strenuous runs.   Replacement should begin 50-60 minutes into your run.   Examples of  “foods on the run” are energy gels,  bananas,  energy bars, electrolyte drinks and water.  There is a good guide by Crank Sports on how to consume energy gels.

It is important to understand the way your body burns carbohydrate and fat calories during these long runs.  If you maintain your bodies carbohydrate levels then you will burn your fat stores before burning and expending your carb stores  (known as glycogen stores).  If you get too excited and set off at the beginning of a long run at too fast a pace your body will skip the fat burning and go right for the carbohydrate burning – causing you to “hit the wall” when you run out of glycogen in the muscle tissue in your legs.  Eating during the run will replenish these  stores and allow you to continue and efficiently finish the run.  Your training runs are the the time to experiment with what food and fuel replacement works for you so that you are prepared for race day.  These long training runs also train your legs on how to burn its fuel more efficiently so that you have something left in that last 10K.  More on that next week.

The day before the long run make sure to pre-hydrate and eat enough carbs,  protein and fat.  Our training table follows the rule of 40:30:30 in percentages in that order for all training.  Also review your pre-run nutrition. The bulk of your food must be digested prior to your run as most of your blood is in your extremities when you run and not in the digestive cavity. Give your self at least one hour after you eat before you run.  The jury is still out on caffeine as it is a stimulant… Post-run nutrition should be replenished within 45 minutes of your run.  My favorite is chocolate milk as it has the perfect ratio of carbs:protien.  A good rule of thumb is to weigh yourself before and after a run.  Every pound lost equates to 16 ounces of H2O that must be replenished in the hours after your run.

While on your long run pay attention to your gait, breathing, foot strikes and disposition.  Do you feel fueled and able to finish?  Do you need positive motivation to make the final miles?  Do you feel a need for distractions like music or talking to a buddy?  Did you shuffle towards the end of the run?  You may need to strengthen certain muscle groups for success in the Marathon.  Figure these things out before the big race so that you can tweak your possible weaknesses into strengths.

What you wear is also important to your success.  Take into consideration the temperature, wind and humidity.  Chaffing and friction can effect your long run by causing blisters.  For your feet, wear moisture wicking socks and use a product like Vaseline, Runner’s Lube or Blister Block.  For your body, wear either loose fitting clothing or form-fitting compression gear.  The preference is yours yet make sure the material removes moisture and keeps you as dry as possible.  Is your running gear still really stinky after you wash it?  Try washing it with a cap full of white vinegar…it really works!

The running paths in Central Park were designed with long runs in mind.  You can run the loops in a combination to achieve 20 or more miles.  The Park is a spectacular place to run and it provides water fountains and restrooms for your convenience.

After your  long run you  You may also want to try the time honored tradition of icebaths.  Keep your health in mind while you rest and recover.

Have you had a recent gait and posture analysis?  Give Anderson Peak Performance a call at 212-581-9317.  If you have any questions feel free to ask on my Facebook page or Twitter account.

Have a great run!

Dr. A

Have you dealt with an Iliotibial (IT) Band Injury?  At Anderson Peak Performance we know what it’s like to be slowed down or sidelined by leg pain due to aggressive running.  There are many ways to counteract this pain.

Run your hand down the side of your leg from above your hip to below  your knee.  This is your Iliotibial Band (also known as ITB or IT Band).  Your iliotibial band is made of fascia.  Fascia is a layer of fibrous connective tissue that surrounds muscle.  The fascia of the ITB  glides under the skin and over the muscle.  This long band of fascia can become tight and painful due to improper bio-mechanics,  postural abnormalities, structural imbalances, tight soft tissue  or overuse during training.

Do you feel pain in your hip, mid to lower thigh or outer knee?  Your ITB can become chronically  inflamed. Stretching, R.I.C.E., Foam Roller Myofascial Release, Graston, Chiropractic Adjustments and Physiotherapy can help you.  For Physiotherapy, I recommend Luke Bongiorno,  Physical Therapist Director of  New York Sports Medicine.

IT Band pain is caused when your pelvis is tilted towards one side by bad posture and form or a structural imbalance.  I recommend gait analysis to check if your body is out of alignment.  What is your weight distribution from one side to the other? We check that too!  When you run on the road do you stay on one side?  The road is engineered to slope slightly and this can aggravate your ITB because one side of your body is working harder than the other when trying to adjust to the slight curve of the road.  It’s like having an amateur tennis player on one side of your body and a pro on the other…eventually the amateur side is going to lose…and you get injured.

Do you overexercise?  Check out this blog post from the New York Times about this topic.   Have you ignored that little voice in your head that is telling you that you need to take care of yourself?  Successful athletes realize that they will not win if they are exhausted.  The pain may be a sign that you need rest and recovery.  It may also be a signal that you are out of alignment and that you need to remedy this.  Think about your pain while you are running or working out – does one side of your body bother you more than the other?  Paying attention to yourself is an important part of being a healthy person.  Remember my amateur tennis player analogy…..

Running shoes are an important factor in healthy exercise.  Your body’s base is it’s feet.  If you wear overused shoes or shoes with no real support you are doing yourself harm.  The runner’s rule of thumb is 300-500 miles per pair of shoes. When you go shoe shopping, ask the store’s professionals to give you advice on what to choose based on your exercise patterns.  A great place to buy running shoes is The Running Company (where I regularly conduct workshops).

When you workout at the gym do you look at the mirror to make sure that both sides of your body are expending the same effort.  Repetitive exercises, when done out of balance may do more harm than good.  If you workout with a partner, ask them to check your stance and form.  If you are noticeably out of balance you may want to utilize orthotics to level your posture.  You may require a consultation with a Chiropractor that includes a gait and balance analysis.

There are simple stretching exercises that will help you to strengthen and balance your IT Band.  Weakness in your gluts and upper thigh muscles may contribute to the ITB pain by making the outer thighs work harder than they need to.  Simply doing walking squats may help to strengthen these problem areas.  A special IT Band exercise is called the Standing Iliotibial Stretch where you cross your legs and reach into the sky while leaning toward the wall nearest your front leg.  You can try the knee crossover stretch.  Lay on the floor with one leg bent upwards, take your knee in your hand and lower it across your body to the floor.  Gently press towards the floor and be sure never to bounce when stretching.  Another great stretch is the Yoga Pigeon Pose.  This is more difficult and may require that you have a partner to spot you, especially since you are trying to reduce your pain and muscle weakness.  I find the most effective remedy is using a foam roller, ice massage and stretching.

People have tried backwards running, aqua jogging and balancing exercises using a bosu ball or a balance board.  These help to keep your body from always moving in a repetitive direction.  Do you always run the same route in the same direction?  I suggest that you change up your routine, even just for security reasons.  Changing your routine is good for your overall balance  and health.

At Anderson Peak Performance we offer a posture and  gait analysis to help identify what type of game of strength and weakness is going on inside you.  Please call the  office a call at 212-581-9317.  Follow me on Twitter and Facebook or send your questions to frontdesk@andersonpeakperformance.com.

Stay Safe!

Dr. A

Avoid Overheating in New York.  The staff at Anderson Peak Performance wants you to stay healthy this summer by keeping yourself hydrated and avoiding overheating.  I have talked about running in the summer heat in a previous post, but now I want to talk about everyday health tips in hot summer weather.  This summer has proven to be record breaking and it is especially important to protect your health in these trying times.

During a severe heat wave the sidewalks in New York City can rise to a temperature of 120 degrees or higher.  Your choice of footwear can make a difference to your feet.  Vented shoes can help your feet dissipate their heat.  Flip Flops have a very thin sole and I do not recommend them due to lack of support!  Also, if your feet heat up take a break from walking and apply a cold compress or rinse with cool water.

Remember to keep your water intake to a minimum of two liters a day! In addition have you considered replenishing your electrolytes?  I  recommend Ultima Replenisher for your electrolyte needs.  Electrolytes are important for your health because they keep your body hydrated.  Coconut water also  has many electrolytes.  The following are natural electrolytes, look for them in any electrolyte enhanced drink.

• sodium (Na⁺)
• potassium (K⁺)
• chloride (Cl^-)
• calcium (Ca²⁺)
• magnesium (Mg²⁺)
• bicarbonate (HCO₃^-)
• phosphate (PO₄^2-)
• sulfate (SO₄^2-)

Are you a warrior who pushes through the heat and humidity to stay on your workout/running schedule?  Please pay attention to your body and make sure you are not pushing too hard.  Weather conditions may be outstripping your bodies ability to keep up.  When you strenuously exercise, you sweat out electrolytes, especially sodium and potassium.  It is important to keep the levels of electrolytes in your body constant.  Assess the conditions and add extra electrolytes when needed.  You may want to think about the benefits of an ice bath after your run.  An ice bath can help you to remove toxins from your body.

Have you thought of salt as the enemy?  It may not be the case for an athlete.  Sodium regulates the amount of water in your body and a moderate amount of salt is needed in your diet to keep your from developing low blood pressure.  If you are willing to run or strenuously exercise in brutal conditions, you owe it to yourself to have your doctor evaluate you for conditions that will effect your health in extreme situations.

Exercise indoors.  Find cool places to hang out.  Hit your local gym.   Many offer daily rates of under $20.  Have you thought about swimming on hot days?  New York  has many beaches, indoor pools and  public pools.  Equinox, New York Sports Club and the Rebok Club have great pools.   Utilize the vastness and beauty of Central Park.  Stroll through many of NYC’s  fabulous museums.  Check out a movie or some type of music or theater.

The choice of clothing affects your body on hot days.   Choose wicking materials for your socks, shorts and shirts.  This material can be found in all of the new sports and athletic gear.   I personally like Under Armor and Lululemon.  Wear a hat to keep your head from getting a sunburn.  Many people do not apply sunscreen  to their hair and a scalp sunburn will make it harder for your body to dissipate body heat.   Wear sunscreen because sunburn affects your body’s ability to regulate it’s temperature and that is important in these dog days of Summer.

Do you have children and are concerned about them in the summer heat?  This article from Parenting Magazine is worth reading at this link.

If you have any questions, please contact me at 212-581-5776.  Or follow me on Twitter and Facebook.

Stay Cool and Well Hydrated!

Dr. A

Anderson Peak Performance is the only Chiropractic office in the Mid-Town Area with a digital X-Ray.  You will have your crystal clear results in a New York minute!

Digital X-Ray sensors are utilized rather than photographic film. This allows the doctor to save time by  eliminating chemical processing (helping to save the environment) and to transfer the image directly to the computer.   No chemicals at all.  Mother Nature will thank you!  Also, less radiation is used to produce an image that is similar to traditional radiography.  Step away from old school, outdated methods and into the digital future.

Digital Radiography is filmless X-Ray image capture.  The speed of transfer from the X-Ray machine to the computer is immediate.  There is no bulky X-Ray film – it is replaced by a digital file that can easily be added to your patient file.  It can be burned to a CD that you can take home.  It can be emailed or faxed directly to you or to another doctor.   You will have your results interpreted in a “New York Minute”.  In this busy city it is refreshing to have immediate results.  This will allow you to be able to immediately get started on a course of treatment to get you better, faster.

Because it uses a high frequency generator, there are shorter exposure times to the radiation and there is a deeper penetration which is ideal for a larger patient.

A major advantage of our digital X-Ray is my ability to change the contrast to be better able to see the image.  I can zoom in to better see a trouble spot or make the image brighter to get a better look.

Have you thought about taking a step towards being pain free?  It is a good time to have a look from the inside out.  Many patients are relieved to finally learn why they are in pain.  One of my patients found that she had birth defects affecting her spine.  She is now able to move forward in her life with the new knowledge of how to strengthen herself, while avoiding practices that will cause pain.  Before her digital X-Ray, she was in the dark about what was the underlying source of her pain.  Now armed with knowledge she moves forward to optimal health.

I am committed to having a state of the art office to provide my patients with the best care possible.  Our mission is:  World Class Service to Every Patient!   Having cutting edge technology is a large portion of that!

Give us a call directly if you want to experience our digital X-Ray.  212-581-9317.   Like us on https://www.facebook.com/AndersonPeakPerformance and http://twitter.com/#!/drjma

See you in the office -

Dr. A

During a hectic day in New York City do you stop and think about being well?  Anderson Peak Performance is committed to providing a strong foundation for you.  Every decision that you make can be focused on moving toward health and happiness.  Every bite you eat can be healthful and good for you.  Every step you take can be in perfect gait and balance to lead you towards your goal of at least 10,000 steps a day, which is almost 5 miles.  The decision to put you and your health first is the first big step towards insuring your optimal health.  Deciding to have a Chiropractic Evaluation is an important way to assess your health by making sure that you are in proper alignment and that your body is functioning optimally.

Have you decided that it is finally time to reduce the stress in your everyday life?  It is time to move into deeper well being.  Last week you started to think about your breathing – fitting in moments to be conscious of your breath while on line at the store or waiting for a print-out.  Now is the time for a big step forward.  Decide to schedule time into your life for centering yourself.  It can be in the first five minutes after you rise from bed.  Simply breathe deeply and focus on the fact that you will take care of yourself today.  Have you thought about taking a formal course in yoga, meditation or ballet?  This can be an hour a week (or more) where you are paying attention to your whole being.

This can be the day that you step up your wellness into the next level by making a change to what you eat and drink.  Are you allowing poisons into your body?  Do you read labels and try to avoid trans-fats, excess sugars and junk food?  Each time you eat is an opportunity to be good to yourself.  Excuses are over.  Wellness feels good and when you treat yourself well with quality healthy food you will feel great!  I am a juicer and I love to drink anything green.  I have been able to be a super healthy person partially through what I put into my mouth.  I am committed to treating myself with the utmost respect with every bite that I eat.  If you look around the city you will find many healthy choices.  I enjoy juicing on the go at places like Whole Foods.  Please stay away from fast food.  The fast food companies do not care about you.

The next step is to choose a healthy hobby.  I am the NYC Running Chiropractor.  I run to be healthy.  I run to reduce stress.  You can start out with a free hobby like walking.  There are many parks in New York.  There are thousands of window shopping opportunities.  Walking while window shopping is a healthy way to allow your body to shape up while providing oxygen to flow through you.  Working out at the gym is a great healthy hobby, as is yoga, tai chi, dancing, swimming and cycling.  When you find something that you get excited about you will not even realize that you are treating yourself well and moving towards optimal health.  Look around at your friends.  What are their hobbies?   Running, biking, swimming, softball or cricket?

An important way to take care of yourself is to schedule a Chiropractic adjustment.  When you are adjusted your body is placed into alignment and your pain will be relieved.  Now is the time to live beyond being pain free to living an optimal life of being well.  There are many ways that a Chiropractor can help you with this by relieving the stresses on your body and in your daily routine.  I always say that health is like a traffic light.  You start out as green and over time you move to yellow. Most of us are at yellow.   At this juncture, do you want to go toward green or the other option…towards red?  Because WHEN YOU ARE RED YOU ARE DEAD!  Chiropractic services range from stretching programs, posture modification, physiotherapy modalities,  soft tissue techniques such as Graston,  gait training, detoxification, nutritional training programs for athletes and family care.  All include THE MOST important Chiropractic tool…The Adjustment.

Questions about how to start to turn your life around?  I am happy to answer any of your questions.  You can email me at frontdesk@andersonpeakperformance.com -  write on my Facebook wall  or shoot me a Tweet.

I really want you to take care of yourself.  You are worth it.  Your health is everything!

Stay cool,

Dr. A

Stressed in the City?  We’ve all been there.  Anderson Peak Performance wants to help you can reduce stress in every area of your life.  Have you thought about what triggers your stress?  Have you found a way to improve upon it?  Please read on.

The easiest way to start is to take a moment, right now, to breathe deeply – in and out.  You are in the moment and thinking about your breathing will reduce blood pressure and fill your body with fresh oxygen.  Remember to breathe out as deeply as you breathe in to release the C02 from your bloodstream.  This can be done easily when you are in the elevator, on line at Whole Foods, at your desk or when you are getting ready to rise out of bed.  While you are breathing, you can start to build up your positive self-talk.  Start to replace negative thoughts about yourself or your situation with positives.  This is a sure-fire way to reduce stress.

Do you have a friend or colleague who seems calm and content most of the time?  Ask them what they do to release their stress.  Many people practice yoga or meditation to center themselves and relieve the pressure of everyday city life.  This can be done at home, in your office, or in a yoga studio.  Perhaps, they have talk therapy, massage therapy or a wellness routine that includes Chiropractic and exercise.  Sometimes a hobby like healthy cooking, team sports or running is your remedy.

After the 2008 Olympics in Beijing I connected with Olympic Swimmer Dara Torres.  She is a five time Olympian winning an unbelievable four gold medals and three silver ( The silver all won in  Beijing at age 40!).  She attributes her success to her  daily stretching routine and diet.  Check out her stretching routine  (Olympian Dara Torres)  which can be a  way to relieve stress.  This can be easily scheduled into your day.  You can also take  a few seconds to do a quick stretch wherever you are.  While on line, raise your toes into the air while keeping your heel on the ground to do a hamstring stretch.  At your desk do a gentle neck stretch to the side, up and down.  Repeat 5 times (Diagrams will be added in future blogs).

Some people, like myself, like to run away the stress.  Training for races makes me feel free and alive.  I step away from the stress of the day and run through one of our New York City parks or get on the treadmill.  I concentrate on my breathing and my gait and have little time to stress.  Running with music can also be a good stress reliever, yet make sure you are aware of your surroundings!  Safety first!  When I run with my Warren Street Runner’s Club I get support from my friends and I am able to leave it all behind. Have you ever taken an hour (or 15 minutes) to sit on a park bench in the middle of the day?  People watch, eat lunch or enjoy the time in the sun (with sunblock) can be the break you need.  Doing a simple meditation and breathing exercise can enhance this experience.  My favorite breathing exercise which you can do ANYWHERE goes as follows:  Sit straight in a chair or bench with your hands on your legs palm up.  Your feet should be placed firmly on the floor and good posture is essential.  Now, looking in front of you, pick a point with your eyes slightly above your field of vision and now close your eyes.  Inhale deeply with good air and exhale the bad air.  Do this ten times using big breaths nice and sloooow.  Now  open your eyes.  I can guarantee you that you have now changed your state. If you have 30 seconds (and we all do) this will work for you!

All types of  long-term stress being mental, emotional, environmental, chemical, work -related and relationship stress will play a negative role on the physical form.  This can impact your nervous system adversely, causing all types of symptoms such as lack of sleep, digestive complaints, muscle pain, multiple joint aches, headaches, increased heart rate, blood pressure and shortness of breath.  These symptoms are all controlled by your nervous system.  Long term stress can cause a dysfunction in the nervous system and  manifest into a disease state in the body.  To maintain overall mind, body and spirit well-being I recommend a Chiropractic Adjustment.  It kick starts your body’s nervous system by relieving the pressure on the nerves in your spine.  It improves your alignment and decreases the stress on the muscles and joints.  It’s one of my top 5 favorite things in life, because it helps to give me a stress free life and overall well-being.  Let’s see what we can do for your stress!  Check out our Community Summer Special in conjunction with Aveda stores and bring in your bottle caps for a Chiropractic evaluation.

Dr. A

Its summer in the city. Its time to choose which summer races to sign up for. If you need encouragement, Anderson Peak Performance recommends joining a runner’s club.  Now that you are ready for a challenge, get out and run.  Hard core or not, running in New York City with other enthusiasts is an experience not to be missed.  Remember to keep in good running form, to stay well hydrated and to live a healthy lifestyle so your race is successful and fun.  Here are some of the fantastic races that you can still join.

6/22/2011 – Al Goldstein Summer Speed Series

6/25/2011 – The Front Runners New York Lesbian and Gay Pride Run 5M

6/25/2011 – Bad Ass Bay Ridge 5k

6/26/2011 – Achilles Hope and Possibility 5M

6/29/2011 – NYCRUNS Riverside Park Series

7/9/2011 – Boomer’s Cystic Fibrosis Run to Breathe 10k

7/9/2011 – The Ladder 5 Cross Country Challenge

7/16/2011 - Central Park Conservancy Run for Central Park 4M / Kids’ Races

7/17/2011 – Miles for Moms (Central Park 4 Miler)

7/23/2011 – NYRR Sprint Triathlon

7/30/2011 – Queens Half Marathon – NYRR Half-Marathon Series

8/14/2011 – Run4Kiva 5k

8/27/2011 – Percy Sutton Harlem 5K Run and NYC Family Health Walk

8/28/2011 – Bronx – NYRR Half-Marathon

8/28/2011 – NYRR Henry Isola Cross Country Classic 4M

Runners Clubs in NYC

Warren Street Social and Athletic Club (I’ve been a member for 18 years!)

New York Road Runners (NYRR)

New York Athletic Club

Nike Women’s Marathon Run Club (Niketown)

NY Flyers

Prospect Park Track Club

Running Divas (women only)

VanCortlandt Track Club

Front Runners

The Reservoir Dogs

There are many other choices and once you find your niche, you can rely on your club to encourage you to excel and to keep your proper form and balance.  Have you found a club that you are proud to be a part of?  I’d love to hear about it.  Please comment here on our blog or check us out on Facebook at Anderson Peak Performance and my Twitter at @drjma.

Dr. A

Feeling stressed? Remember that you can exercise at your desk.  The team at Anderson Peak Performance does this frequently. Stretching,  strengthening  exercises and even short bursts of aerobic activity can be done either at your desk or in a conference room or during your morning commute.

Let’s start the morning commute.  As New Yorkers many of us take mass transit.  During this commute you will more than likely encounter multiple staircases.   This is a great opportunity for strength and aerobic conditioning and can be done in just minutes. Every time you encounter a staircase, try to take the steps two at a time, if your knees are capable. You can also climb the steps of your office building for an additional energy output.  You need not run them but it can be a good way to get in some increased exercise and burn some calories.    Indoor stairwells are not the only option. Maybe on your lunch break you pass a set of outdoor steps. What if you just ran up and down them on the way to picking up your healthy lunch?

When you sit at your desk do you feel comfortable? How does your chair feel? Your legs should be at a 90 degree angle from the floor. Your arms should rest comfortably on your keyboard with your palms being supported, rather than your wrists. Your screen should always be directly in front of you and should be positioned so that you need not strain your neck looking up or down. How about the placement of the things on your desk? Are you always reaching for something, like the phone that you use often?  Place the things that you constantly use within arms reach and leave the outskirts of your desk for the items that you hardly touch. Rearranging your desk only requires a minute of your time. Also, think of your chair as a support system for your posture and ultimately for your body’s structural health. Perhaps, a lumbar support pillow will help with your posture, which will help alleviate back and neck strain.   Men, do you sit on a fat wallet? This throws off your posture and may lead to back pain.  A monthly clean out of your wallet and putting it in your front pocket will help .

Do you know what else only takes a minute of your time? Stretching at your desk! Where do you feel uncomfortable? You can easily stretch that part that twinges or feels stiff.  Its just a matter of standing and lifting your arms into the air.  Look to the left and twist your torso to the right and then switch sides, ten times each. This takes no time at all.  Another stretch at your desk can be small slow arm circles in both directions (25 times each side) or a passive neck range of motion stretch in all directions for 5 second each…nice and slow.  Do you feel a tightness in your hamstring from last nights pick-up basketball game? Close the door of your office, sit on your chair and place your heel on your desk.  Then stretch forward toward your desk. Putting your feet up is good for you!

Stand up and march in place when you are on the phone, or waiting for a printout.  Jumping jacks are also possible in your office or conference room.  Ladies,  remember to remove your heels if you want to do jumping exercises like “pretend” jump rope, lunges or jumping knee lifts. If you are not into jumping, why not try some yoga poses? Yoga strengthens and lengthens your muscles while providing a much needed calm. Bring in an exercise band and you will have your own little personal gym at your desk. You can place the band under your feet (sitting or standing) and do biceps and triceps strength training. You can pretend that you are Mohammed Ali and do some shadow boxing while standing near your desk. “Float like a butterfly, sting like a bee!”

How close is your job from Central Park?  Ask a co-worker to join you for a nice, brisk walk or perhaps some yoga in the sunshine.  If its raining you can do laps around the office hallways or hit the stairs and see how many levels you can achieve. Park your car in the farthest spot from the front door and add in some steps to your day. Some people use a pedometer and achieve 10,000 steps a day (5 miles). Have you thought about how many steps you take?  Also take into consideration that 20 city blocks is a mile.

Today is the day to think through your office routine.  Are you supporting your back, neck and your overall health by using your workstation to your advantage? Have you tried to sneak in some healthy activity or even thought about breathing while at work? Take a moment to take care of yourself and you will be happier and more productive.  A few positive changes will work wonders.

If you would like a postural evaluation, please give Anderson Peak Performance a call.  I can help you to make changes that will help you achieve the optimal health and well being that you seek.

Take care of yourself!

Dr. A

Please Join

Anderson Peak Performance and AVEDA

(at NYC’s Time Warner Center) IN recycling PLASTIC bottle caps

ANY NEW PATIENT WHO BRINGS IN TWENTY FIVE PLASTIC BOTTLE CAPS ON THE INITIAL VISIT TO ANDERSON PEAK PERFORMANCE WILL RECEIVE A COMPLIMENTARY CONSULTATION, EXAMINATION AND SPINAL SCAN (A VALUE OF $300). You can also bring 25 bottle caps into the Aveda Store in the Time Warner Center and let them know that you did this in conjunction with Anderson Peak Performance.

OFFER GOOD THRU AUGUST 30, 2011

WITHOUT BOTTLE CAPS $25

Please call or email us for your appointment today

Doctor Jeannette M. Anderson – Chiropractor

Anderson Peak Performance

1776 Broadway, Suite 1010

New York, NY 10019

212 581 5776

frontdesk@andersonpeakperformance.com

www.andersonpeakperformance.com

What type of caps do we collect? The program accepts caps that are rigid plastic, sometimes noted with a 5 in the chasing arrows recycling symbol. This includes caps that twist on with a threaded neck such as caps on shampoo, water, soda, milk and other beverage bottles and pharmaceutical lids, flip top caps on tubes and food product bottles (such as ketchup and mayonnaise), laundry detergents and some jar lids such as peanut butter.

It’s important to remember that summer heat and running can go together if you plan for it. The team at Anderson Peak Performance want you to be hydrated while running!  If you are training for a race, like the New York Marathon,  you will need to get out there in the summer.

Preparation is key.  Maintaining your overall health is the foundation of your running routine.  Allow yourself enough water and electrolytes (from enhanced water or sports drinks – like Gatorade 2) to keep your body from becoming dehydrated.  Sports drinks provide carbs, electrolytes and fluids to keep your hydration at optimum levels.  If you notice that your urine is a dark iced tea like color, you are dehydrated.  It should be a lemonade color and if it is clear you are taking in too much fluid.  If you are thirsty, you are already dehydrated.  An experienced runner keeps themselves from becoming dehydrated on a daily basis by limiting fluid loss to less than one to two percent of body weight.  You can weigh yourself before and after an exertion of more than an hour to measure this fluid loss.  Consuming  foods like nuts, fresh, seasonal fruits like watermelon, cantaloup, bananas and juice in the days before your big race can help you to stay hydrated.  Eating whole grains and vitamin D rich foods like green vegetables will help to replenish carbs and keep you healthy.  Also, avoid excessive amounts of caffeine and alcohol – these are big contributors to dehydration.

On the days that you run, pay attention to the heat and humidity.  Together, these two factors make up the ‘heat index‘ which is important to understand before running in the heat.  Humidity causes your body to have a harder time evaporating sweat – which is your body’s way of self-cooling.  The higher the humidity, the higher the apparent temperature and the harder your body works to keep cool.  While it is concentrating on self-cooling it loses the ability to efficiently do other things, like provide ample oxygen to your muscles.  It is important to keep the body working as a whole so that it can help you to be the best that you can be.

Overheating and dehydration can cause major problems for runners.  A mild problem starts out as heat cramps.  This is caused by lack of hydration and a loss of electrolytes.  Slow down, drink water or a sports drink and rub the area that is causing the pain and cramps.  A more serious condition is heat exhaustion and is caused by running in a high ‘heat index’ coupled with a loss of electrolytes.  This is a serious situation where you sweat profusely, feel nauseous and dizzy.  You should immediately stop running, seek shade, drink a sports drink and water.  Some runners will pour cold water over themselves to help cool down.  Then, there is the risk of heat stroke, which is an emergency situation.  This occurs with extreme dehydration and high ‘heat index’.  The symptoms are a body temperature of 105 and higher, dry skin with no signs of sweating and possible fainting.  This time, it is important to seek immediate medical help (EMS) and to apply water and ice packs to vital areas like the groin, armpits and neck and to try to drink a sports drink.

Planning for the day by wearing light clothing, being and staying hydrated, wearing sunscreen and a hat with a brim can be helpful in keeping your body temperature optimal.  Pacing yourself in the heat is also essential.  Remember that you run for the healthy fun of it and stay safe and in control.  Summer heat and running is something that you may want to talk to others runners about.  People love to talk about what does and doesn’t work for them.  I am always willing to offer advice to runners.  I can be reached on facebook and twitter at @drjma as well as directly at my office email at:  Dra@AndersonPeakPerformance.com 212-581-5776.

Stay safe and have fun!

Dr. A

Golfer’s Elbow Diagnosis and Treatment is on the minds of many people at this time of year.  We see patients with questions about this at Anderson Peak Performance. Some feel a radiating pain in the elbow and a weakness in the forearm.  Some feel stiffness, numbness or tingling.  Golfer’s elbow (medial epicondylitis) refers to the side of your arm that is closest to your body and is generally caused by the repetitive motion of your golf swing.

The tendons  in your elbow area are affected by age, repetitive motion, poor posture and bad form.  Many times the pain is caused by tendinitis, an inflammation of the tendons.  This is can be treated by Chiropractic adjustments to the elbow/extremity in question and physiotherapy modalities such as ultrasound or a cold laser.  Soft tissue techniques like Graston or ART can also be helpful in your pathway to recovery.   At home recommendations are for ice and rehabilitative exercises.

Sometimes the pain is caused by tendinosis, a degeneration of the tendons (caused by age) or an actual tear.  If the pain persists for more than a few week s it is best that you seek a doctors’ assessment.  In rare cases, the pain may be caused by a rheumatic condition and a doctor can help you determine the differences.

The day that you feel the pain on the golf course is a good time to ask your golf pro to check your form.  Gripping the club too tightly or swinging off form can cause Golfer’s Elbow.  A remedy for tight grip is to tape the grip or replace it with an over sized grip pad.

There are many strengthening and flexibility exercises to help the affected muscles and tendons.  By creating a strong foundation in your arms you are supporting your elbows and helping to ease the pain.  You can start as simply as squeezing a tennis ball as hard as possible and letting go.  Do this 15 to 20 times.  You can try the “rubber band trick”.  Place a rubber band around all of your fingers and open and close them 20 times.

You can try this exercise.  Sit down on a chair with your feet on the floor.  Rest your arm across your thigh with a 1 to 5 pound dumbbell in your hand facing up.  Rotate until your hand is facing down.  Do this 20 times.

When you are feeling better,  you can start to practice swinging your club with perfect form and see how you feel.  Most people who are proactive with conservative treatment and rehab exercises  tend to get back on the course quickly.  If you power through the pain or ignore it, you may end up with less range of motion or chronic pain.  Chiropractic can help improve your flexibility, stretchability, balance and Range of Motion…this translates into a more efficient swing that lets the ball travel farther so you can up your yardage and decrease your score.  Practicing form and function while taking care of yourself is the straightest path back to the sunny golf course.

Enjoy your round,

Dr. A

A Marathon training program is a good way to ensure you are ready for race day. Anderson Peak Performance recommends that you follow a serious training regimen.

The most important part of your training is maintaining your health.  Your form should remain perfect throughout your runs and workouts.  If you are slacking on this, slow down and pay attention to yourself.  You will succeed as long as you take the steps to avoid injury and remain healthy.  You can have a gait analysis at your Chiropractors’ office  which will help you to correct any irregularities in your stride, posture and running form.

After your gait analysis, decide if you want to be in the front, with the Olympians, in the middle of the pack or  just wanting to finish healthy and happy.  Next step is to set up a training diary.  The diary can be old school, or can be done electronically.  There are many free virtual Marathon trainers on the internet, such as Hal Higdon’s, Nike + and marathontrainingschedule.net.  I prefer the Nike +.

If you are a first-timer or a back of the packer, you should build up to 30 or 40 miles per week.  This can be done gradually with awareness of your gait and how you feel.  If you miss a run or two because of illness or injury do not try to make up for lost time.  Just start over and have fun with it.  During the three weeks before the big race taper down to allow your body to build up energy.

Veteran Marathoners can run longer intervals during their training.  They can build up to 40 to 70+ miles per week.

Anyone training for a Marathon should do at least 3 to 5 runs of 18 to 20 miles plus, in the months leading to the big race.  Be a hard-core weekend warrior but NOT every weekend.  And remember not to run these distances in the three weeks prior to the race.

In between running days, it is important to do cross-training and speedwork, preferably monitored by a running coach  (Please see our prior blogs for many options in the NYC area).  The stronger you are – the easier it will be to pull ahead as you near the finish line.  Once a week, allow time to rest and recover.

In order to achieve your Personal Record in a Marathon you need to follow these guidelines:

-  Talk to your doctor and get clearance

-  Invest in two pairs of new running shoes

-  Choose a goal for your race

-  Pay attention to your strengths

-  Pay attention to your weaknesses and strive to fix them

-  Start slow and progress every week

-  Follow a plan like a virtual training program

-  Rest and Recover

- Stay Healthy by eating right, hydrating, stretching, icing and resting.

See you on the NYC Marathon course,

Dr. A

Many elite athletes use ice baths for recovery after a race or a hard core workout.  This is another controversial subject, but the team at Anderson Peak Performance believe that it is a practice that can aid in your body’s recovery after exercise.  Cold water inversion or ‘ice baths’ are popular because they provide effective pain relief and a reduction in inflammation to keep you on the right track for your athletic goals.

The theory of cold water inversion is to use cryotherapy to recover faster and reduce muscle pain.  When you exert yourself physically your muscles experience micro-tearing which causes pain and inflammation, but ultimately the result is muscle strength and growth.  No pain, no gain.  When this occurs, lactic acid builds up in your bloodstream, causing toxicity.   You do not want to be a toxic athlete.  An ice bath is believed to constrict blood vessels and flush out toxicity (waste products like lactic acid) from your tired muscles, while reducing swelling and muscle tissue breakdown.  Then when you are re-warming your blood flow speeds up.  Think of  it as a flushing of the toxins in your body.  Cold moves the toxins out and when you warm up your vessels open up and speed in fresh oxygenated blood.

Are you ready for this invigorating, bracing method?  A few good tips are to fill the tub with cold water after your hard core workout or run.  Next,  add the equivalent of a bag of ice or a bunch of ice packs to the water.  Some people use two 2 liter bottles filled 3/4 and frozen as an alternative.   The temperature will get to an average of 50 degrees F.  You may want to keep a thermometer with you to avoid the bath getting too cold.  Try to stay in the bath for 10 to 20 minutes.

Some athletes like to wear neoprene booties, a down jacket and hat.  Most people need a distraction like an MP3 player, something to read and/or rehydrate with.  Use whatever it takes to stay in the tub long enough for it to be effective.

If you don’t have a tub to sit in, you can use ice packs or even rinse down with cold water.  This cold water flush works well with a hand-held shower head.  The technique is to start on the sides of your legs (ITB area) and move the shower from the feet upwards allowing the veins to flush the toxins away from the lower extremity.  After the sides, flush hamstrings, quads and abductors.

Studies have been done on cryotherapy with no definitive conclusions, but elite athletes continue to demand ice baths after a strenuous workout.  More research is needed but I believe that you should try it.  It won’t hurt you and may help.  Studies do show, on the other hand, that passive recovery is not effective and  hot baths may actually decrease recovery.

Most ice bathers will wait 30 to 60 minutes (after ice bath) to get into a warm shower.  Let me know if you have experienced this approach to athletic recovery.  Today may be the day for you to try something new in your  road to athletic excellence.

Dr. A

There is much debate about stretching for runners.  The team at Anderson Peak Performance believe that it is important to stretch to allow fresh blood to flow into tired muscles.  Many runners skip the warm up stretches, but I believe a quick series of stretches will allow your muscles to relax for your run.   Try to give yourself five or ten minutes to allow for muscle flexibility.   You can start with your quads by lifting your leg up with your hand (same side) and pressing it into your buttocks.  You can gently stretch your hamstring by putting your foot on a waist high object and slowly leaning forward, reaching down until you feel a stretch.  You can loosen up your hips by laying on the floor and crossing your leg across your knee and then pulling your knee to your chest.  And finally you can provide good fluidity in your calf muscles by leaning up to a wall and stretching your leg back with your heel on the ground and then gently lunging forward to feel the stretch in your lower legs.  You can enhance this stretch by doing  separate sets of this calf stretch while squatting.

While you are running, it is a good idea to pay attention to any aches or pains that may pop up on the course.  A common complaint is Patellofemerol Pain or “Runner’s Knee”.  This has many causes, but a good stretch can help to keep the knee area ready for your run.  Good stretches are the Hamstring stretch and straight leg lifts.  Another way to loosen up your Hamstring is to lift your foot onto a chair and slowly lean as far forward towards your foot.  The straight leg lifts are an easy stretch.  Lie on the floor with one leg bent and raise and lower your other leg 30 to 60 degrees in a slow and steady motion.

There are many stretches that you can choose from.  A good all around stretch after a run is the Iliotibial Band stretch.  Lie on your side with legs bent.  Bring the bottom leg towards your core and then bring the top one toward your buttocks.  Hold for 30 seconds and then switch sides.  Another great one is the groin stretch – where you sit with the soles of your feet together and you slowly lean forward and press your knees toward the ground.

Have you ever seen a fellow runner shuffling across the finish line?  This is because of quadriceps fatigue.  The quads lift your knees and provide speed and sometimes after a hard race they cannot lift your feet off the ground with efficiency.   Stretching your quads before a race can help to avoid this.

Have you noticed fellow racers squatting after a race?  A squat can be a quick and effective way to loosen up.  It is important to keep your knees and ankles in line, but don’t be embarrassed to hold onto something or someone while squatting to avoid a wobbly-legs pitch to the ground.   Squatting is good for your back, legs and hips and is a great way to introduce fresh blood flow into your tired muscles.

One of the most important things to remember about your post run stretching is to go gently, slowly and to avoid bouncing at all costs.  Taking care of yourself before and after running is a sure-fire way to insure that you will ready for your next run.

When you get home, you may want to try a yoga inversion technique that can help you to continue to loosen up after your busy day.  Lie down and slide yourself up close to the wall.  Swing your legs up into the air and against the wall.   Hang out like this for up to ten minutes before you slowly bend  and  lower your legs to the floor.  In addition, the time tested method for removing lactic acid from your lower extremity is an ice bath or cold water flush.  I have been in Olympic Training Rooms with the most cutting edge equipment and the top athletes all request an ice bath.  I also hear it is very popular amongst pro baseball players.  What a great way to wrap up a productive run!

I will be more than happy to blog about the benefits of ice in next weeks blog as I will be home rehabilitating from my meniscal repair.

See you back on the road,

Dr. A

It’s time to step it up and participate in the many great Spring running races in NYC and a good way to train and condition for these fun races is to  join a runner’s club.  The team at Anderson Peak Performance feels strongly that these group events are an easy way to motivate you to improve your running momentum, velocity and balance to stride toward your athletic goals.  Have you ever been encouraged to join a friend for a run when you were not in the mood and then realized at the finish line that you are happier and healthier for it?  Camaraderie is a huge motivator to  keep you on the track of success for your happiness and well-being.

After beginning your tune-up regimen to jump-start this season, now is the time to choose where to show off your enhanced form.  Choosing a great Spring race or two (or three) is a chief  first step.  The next step may be to join a running club.  A club is a great place for training and motivation.   The clubs in the NYC area vary from free to a yearly membership, from women-only to all-inclusive, from relaxed to ultra hard-core.  Do a little research and you will find your perfect fit.

Great Spring Races in New York City

4/30/11 - The Shoelace 10k Fun Run/Walk (Bronx)

5/1/11 – Riverdale Y 5k + 10k (Bronx)

5/7/11 – The North Face Endurance Challenge – Northeast Regional

5/8/11 – Prospect Park Mother’s Day Duathon (Brooklyn)

5/14/11 – Central Park 5k

5/14/11 – Urban Dare NY

5/22/11 – NYRR Brooklyn Half-Marathon

5/22/11 – Purple Stride Manhattan

6/4/11 – Major Eugene McCarthy 5k (Brooklyn)

Runners Clubs in NYC

Warren Street Social and Athletic Club (I’ve been a member for 18 years!)

New York Road Runners (NYRR)

New York Athletic Club

Nike Women’s Marathon Run Club (Niketown)

NY Flyers

Prospect Park Track Club

Running Divas (women only)

VanCortlandt Track Club

Front Runners

The Reservoir Dogs

There are many other choices and once you find your niche, you can rely on your club to encourage you to excel and to keep your proper form and balance.  Have you found a club that you are proud to be a part of?  I’d love to hear about it.  Please comment here on our blog or check us out on Facebook at Anderson Peak Performance and my Twitter at @drjma.

Dr. A

After this long hard winter it is time for the runner’s Spring  tune-up so head over to Anderson Peak Performance to get off on the right track.  Maybe you are one of the few hard core runners, like me, who continues to run in all weather conditions.  If so, now is a good time to enhance your skills to move to the next level.  If you are like many, the winter has chased you to the treadmill or discouraged you into a semi-hibernation.  Break out of it slowly and you will see results.

Set a Running Goal

A good way to get motivated is by setting a goal.  Do you want to run your first 10k, improve your time or improve your form?  Do you want more stamina for more frequent races or to keep up with your running partner?  Do you want to run your first Marathon?

Optimum Shape for Running

Break free from Winter and start Spring off right with a Chiropractic Consultation.  It is important to stay in optimum shape when you are upping your game.  A consultation or chiropractic adjustment to align your posture  is an important first step.  The team at Anderson Peak Performance provides a gait and posture analysis, we check your alignment and perform a postural x-ray, if needed.  This will provide a solid foundation for your body to adjust to your higher goals.  Additionally, we are the only Chiropractic office in the Midtown Manhattan area that has digital x-ray capabilities on the premises.

Runners Tune-Up Every Year

A runner should have a Spring tune-up every year to progress to the next level.  It is important to strengthen your foundation, your core and your skills, no matter what level you are at.  Please remember to put your first step towards your health to excel and to avoid injury.  Due to the repetitive nature of running you need to be at your best to avoid common injuries, such as Plantar fascitis (foot pain), Shin splints, Runner’s knee, ITB or Piriformis syndrome.  If you are currently experiencing any of these, you may be greatly aided by  Chiropractic.

Start Slow and Build Up for Running Performance

It is often difficult to find your stride after a Winter rest period.  Start slow and build back to where you are comfortable.  Pay attention to your body while you are moving toward your goal.  Do you have poor stride habits?  Are you leaning forward during your runs?  Do you notice that your arms are crossing your chest?  Are you conversing with your running partners (always looking over to pay attention to the chat)?  Are you constantly knocking your feet or ankles  together?  These poor habits are slowing you down and could result in strain or injury.  If you are trying to achieve a goal,  an injury will disrupt your dreams.  Pay attention and you will soar.

Change it Up!

If you are feeling intimidated by the thought of starting your tune-up after this exceptionally long, cold winter – change it up!  Maybe you want to start with a mile of running at your training pace and then a mile off your pace and keep that up as long as you can properly maintain your form.  Maybe you want to do a tempo run for 30 minutes and increase weekly form there.

Now is the Time!

Is it THE YEAR when you are going to achieve like never before?  Are you ready to start winning?  Have you thought about hill running?  This is a great way to improve your strength and stamina.   Have you remembered your core?  A kettle ball workout is a new and exciting way to condition your core.  Have you ever seen a beer belly break the ribbon?  How is your balance?   Have you embraced a bosu ball?  Elite athletes realize that strength, balance and flexibility win the race.

Release the Athlete in You

Chiropractic  can help you release the Olympic athlete that lives inside of you.  I have had the honor of working with our US Olympic Track and Field Team for over 15 years.  I even got to serve  as Team Chiropractor for the 2004 Athens Games!  Whether you are a weekend warrior or a premiere athlete you can use the Spring to your advantage.  The Team at Anderson Peak Performance are ready to assist you in your runners’ quest.  This Spring we are here to help you stride into the winner’s circle!

Anderson Peak Performance recently added a new treatment called the Graston Technique to the Chiropractic and wellness services that we provide.  This remarkable procedure allows Dr. A to detect and treat areas of “scar tissue” or adhesions in muscles, tendons and ligaments that can reduce mobility and cause pain.  In the healing process, our body attempts to repair those areas by creating “scar tissue”.  This is likened to the scar that forms on skin after you have scraped or banged your knee.  Scar tissue lacks in strength, flexibility, blood  and nerve flow of healthy tissue.  In some areas it may even trap a nerve.

The Graston Technique allows us to better detect and treat these areas because it uses a stainless steel instrument that glides along the soft tissue of muscles,ligaments and tendons to identify just where the scar tissue or adhesions are located.  These areas are almost like a speed bump or a granular feeling.  The instrument can than  be used to “break-up”  these areas of restriction.

The Graston Technique has been effective in the treatment of:

• Muscle Pain
• Tendinitis
• Carpal Tunnel Syndrome
• Fibromyalgia
• Neck and spine pain
• IT Band Syndrome
• Tennis elbow
• Joint Sprain
• Golfer’s elbow
• TMJ
• Plantar Fascitis
• Painful scarring

The BENEFITS of GT (Graston Technique) is not only in the detection of the problem, but also in the amount of improvement that takes place in a short amount of time.  Patients usually receive two treatments per week for 4-5 weeks.  Most patients have a positive response within the first few treatments.  GT facilitates faster rehabilitation and recovery and resolves chronic conditions thought to be permanent.  It is an excellent complement to your Chiropractic care or to be used alone.  Chiropractic care will realign your structure and allow proper transmission of your nerves and GT will treat the  soft tissue component.  Dr A is  certified in GT.  She found it to very popular  as a treatment option amongst Olympic Athletes  when she did her Volunteer Medical Rotation at Lake Placid in 2010.

If you would like more information please contact our office directly or you can go to Grastontechnique.com

Thank you for taking the time out to visit our new website www.AndersonPeakPerfomance.com

We just went live at the end of March 2011!  With the new website we want you to be able to access and communicate with us globally as well as locally.  I, personally,  hope to enhance your level of health through this higher level of communication.  I  have so much gratitude for being a part of your lives for over 15 years in NYC.  So thank you either being a continuing member of  APP or may I just say welcome to our family!

Video, announcements, future blogs and the on-line store are in-process.  Our new look represents our commitment to the service and the experience of improving your health at Anderson Peak Performance.  Thank you again for letting us have the opportunity to help you and those special to you through Chiropractic Care.

Yours in health,

Dr. A