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

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

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.

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

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

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

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