Are you preparing for a marathon, half marathon, 10k or 5k? Let the experts at Duffy & Bracken help you get ready for your race with our Marathon Training Program. We have put together a
dynamic team of therapists to help our patients prepare for their race as well as prevent injuries.
Here at Duffy & Bracken our therapists want to see you perform at
your best, so they have arranged an incredible package to get you ready
for your chosen race. Since every individual has special needs and are
at different fitness levels, we give you the option of choosing three
out of the four available sessions. You have the power to decide what
sessions you would benefit the most from based on your areas of strength
and weakness.
Marathon Package Session 1: “The Rub Down”
This 50-minute massage will utilize both deep tissue and medical massage
techniques to restore your optimal performance. Physical Therapist
Johann Howard helps to reduce pain, facilitate increased range of motion
and improve tissue quality.
Marathon Package Session 2: “Body Fuel”
This 20-minute session will include tips on performance eating, proper
hydration as well as suggestions on the finest supplements such as;
gels, chews and recovery drinks. You will receive nutritional advice
from physical therapist and avid runner, C. Shante Cofield. Since Shante
is always training for her next race, she knows where you’re coming
from. She’ll provide support, motivation and recommendations on
informational reading about running.
Marathon Package Session 3: “It’s a Marathon Not a Sprint”
This 30-minute session will start by assessing your current training
program. It will include a gait analysis, running stride and lower
extremity mechanics evaluation. For optimal running the session will
include core training and lower extremity strength training.
Internationally trained therapist, Renuka Pinto, has been working with
professional athletes for over a decade, so she won’t have a problem
whipping you into shape. She’s our foot expert, so she will also make
shoe and socks recommendations based on your individual foot type and
running style.
Marathon Package Session 4: “The Finish Line”
This 20-minute post-marathon session will evaluate you after the race.
It will include both corrective exercises for common running injuries as
well as preventative exercises to avoid future injuries. Our therapists
will be here to patch you back up and get you into a treatment plan if
needed.
For just $250 we help prepare you for your most successful race yet.
Whether it’s your very first race or you’re a veteran, we can help
you cross the finish line injury free.
Call the office to reserve your sessions today!
Kieffer Pearce
Director of PR & Marketing
212-402-5430
There
is no doubt that it's heating up outside and we are beginning to get a
taste of summer. As the warm up continues, so does our outside activity.
For some of us enjoying the outdoors mean more than just picnicking
outside or lying out by the pool. That is not to say relaxing is a bad
thing, in fact, it is needed. However, many take this time to commit to
participating in something more like a fundraising walk or a fall
marathon.
Making
the decision to participate in a marathon is one thing, preparing
yourself properly is quite another. Not even as a seasoned runner should
it be taken lightly. Sometimes we can get so fixated on the end
goal that we forget about the little steps we need to take along the
way. Your performance can be affected by any number of things but your
preparation and training will truly tell your marathon story.
Here are some tips to keep in mind during your marathon training:
1. Pre-run: Do 5 reps of squats, lunges
and step-ps to get your blood flowing to your leg muscles. Jumping in
place for a minute is an easy way to get your heart rate up.
2. Post-run: Concentrate on long hold stretches. Remember to stretch easily forgotten about areas like your lower back.
3. Pick the right shoes: Whether you're
walking or running make sure that your shoes are designed for that
purpose. Duffy & Bracken Physical Therapist, Renuka Pinto, suggests
writing the start date on your new shoe so you can remember when to
change it. Typically, you should change your shoes every 3-4 months if
you run 5 days/wk.
4. Invest in breathable socks: Get
yourself some breathable socks with moisture wicking. You won't be
sorry! These socks are comfortable, durable, fast drying and will help
prevent blisters.
5. Keep hydrated: Never leave home without your water bottle! Plus eat snacks to fuel you on long runs.
6. Protect your skin: Don't forget to wear your sunscreen.
If you want to stay injury free get
your running style assessed by an expert. Here at Duffy & Bracken
Physical Therapy, we offer a Functional Movement Screen (FMS) that
evaluates your movement patterns. The program was developed by the
nation's top physical therapists and designed to identify imbalances in
the way you move as well as teach you new movements that allow you to
perform at your best. Visit us at www.duffyandbracken.com for more information about the FMS program.
Kieffer Pearce
Director of PR & Marketing
Renuka Pinto
Director of PT
Duffy & Bracken Physical Therapy
