By ADMIN on August 12, 2025
A. Lauren Roberts: Summer training can be so much fun! Social run groups are at their peak and brunch patios are bustling. The biggest problem tends to be inadequate fueling and hydration. Many people will complain of having a sensitive stomach or experience the dreaded “Runner’s Trots.” While this definitely is an issue, it’s important to know that the smooth muscles of our gut can actually adapt over time. I recommend ensuring a good carb-rich meal the night before a long run, and fueling with a carbohydrate of choice every 40-50 minutes during training. Start with something easily tolerated and in small amounts, and then gradually work up to 70-90 grams-per-hour.
A: Absolutely. Half marathon training requires weekly mileage no lower than 15K-per-week to start and reaching 40-50K-per-week at peak. To marathon train properly, you should already be comfortably running around 50K-per-week at base. Peak should be no less than 70 kilometres-per-week. More mileage has been associated with speedier times, but mileage over 65K-per-week is also associated with greater risk of injury, which is why marathons are no joke and should be approached with respect and patience.
A: Great question. In my opinion, running is its own type of moving meditation. A lot of people who get into distance running have their own personal reasons for it—and often anxious people find a certain “release” with running. The ability to find a place in your mind that can view all emotions and feelings in a neutral, curious, and non-judgemental way will prove useful in a race. A strong runner won’t get bogged down by any one feeling at any one time, and can mentally and physically remain present in the moment and at the same time have a macro, big-picture perspective of the race as a whole.
A: NO!! In fact, if you have history or are currently dealing with shin splints or foot and ankle issues (tibialis posterior, Achilles tendonopathy or plantar fasciitis), you should most definitely not be in a carbon plated shoe. As well, the energy return gains are more evident at faster speeds. Research has confidently concluded that at speeds much less than 16 kilometres-per-hour (~4:45-4:50-per-kilometre) there’s no real improvement compared to a non-speed shoe. Go and get a Running Analysis by one of our certified Runner’s Program practitioners at Athlete’s Care first!
A: LR: Faster race times are a perfect balance between pushing and pulling. We all know “recovery” is important, but the things that actually impact good recovery are often not front of mind. It’s been found that runners who scored lower mental health questionnaires for anxiety or depression are more likely to be injured. And, high mileage runners (70+ km per week) who sleep less than 9 hours per night have shown the same. So yes, foam rolling and massage guns can feel good, but things like life stress and sleep have to also be in shape for you to perform your best. Neglecting the basics will absolutely ensure a poor performance.
A: I recently treated a 73-year-old triathlete. Are his times slower than 20 years ago? Yes. Is he still winning his age group? Yes. Moreover, race times aside, we know that things like meniscus thickness (the cartilage in your knees) and bone density tend to be better in long-time runners; the opposite of what many people think. Loading your skeleton repeatedly over time doesn’t “wear it out”—it strengthens it. There are also many stories of women who have come back after having babies and are even faster than beforehand. In my opinion it’s because moms are superheroes of time management, but I’m probably a little bit biased!
A: In general, running more does equate to better race times, but not improved strength. More time spent running will decrease the catabolic work of strength training. As I mentioned, we do know pretty clearly that over 65K-per-week increases the likelihood of injury, but interestingly enough older runners tend to experience less injury. It’s possible that many runners have just stopped running at this point because of injury which would skew these results, but it’s also possible that athletes running for so much of their life have just become extremely resilient to injury.
A: Stop touching your toes to stretch your hamstrings! This is 75% low back flexion and 25% hamstring length. Please do some form of bridging every day to keep your glutes strong and your hip flexors long! I know I know…this is an exercise and not a stretch…but that’s just how it goes!
A: Plan your big picture! Don’t choose your runs day-to-day depending on how you feel; have an overarching plan to get you slowly and successfully to the distances you’ll need to be at on an appropriate timeline. And: do not wait to seek help for an injury!! Our clinicians love when someone comes in just with a small niggle. It means we can get on top of it before the compensations start to layer on. Our clinicians at Athlete’s Care all over Ontario are specifically trained in working with running injuries so don’t hesitate to book in.
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By ADMIN on August 06, 2025
Combined Decongestive Therapy ⭐️is the gold standard for managing lymphedema—a chronic condition that causes swelling—typically in the arms or legs—due to a buildup of lymphatic fluid. This happens when the lymphatic system (which helps remove waste and fluid from tissues) is damaged or blocked, preventing lymph fluid from draining properly.
Common causes of lymphedema include:
• Post-operative
• Post-radiation
• Post-traumatic
• Post-infection/ inflammation
• Chronic venous insufficiency
• Malignant disorders
• Obesity
While lymphedema can’t be cured, it can be effectively managed with Combined Decongestive Therapy (CDT) which may include:
RMT, Becky Yin, has completed the final level of Vodder training and is now a certified Combined Decongestive Therapist (CDT). Click the link to book an appointment with Becky at Athlete's Care Leaside or Athlete's Care at York Mills & Leslie.
By ADMIN on May 09, 2025
For Our Mothers and to-be-Mothers on Mother’s day: The scoop on exercising during pregnancy
As we approach this day of celebrating Mothers internationally, we return to the fundamental rule of the caregiver: take care of oneself before taking care of others. And that process of caring for yourself first, begins during pregnancy. It will directly benefit the generation to come.
Today, we will delve into maternal self-care through movement.
In 2019, a systematic research review emerged which inspired the creation of the Fit Pregnancy & Postpartum program at Athlete’s Care. It was titled, “The Canadian Guidelines for Physical Activity in Pregnancy.” Here’s what we now know about physical activity during pregnancy:
It is not associated with miscarriage, stillbirth, neonatal death, preterm birth, preterm/prelabour rupture of membranes, neonatal hypoglycemia, low birth weight, birth defects, induction of labour, or birth complications.
Exercise should be thought of as a first-line treatment for reducing the risk of pregnancy complications, and improving the physical and mental health of pregnant persons.
Due to fatigue/discomforts associated with pregnancy, there may be periods when following the guidelines is not possible. During these periods, women are advised and encouraged to do what they are able, and return to the recommendations when they feel well. Listening to your body is key.
The 6 Guidelines are listed below:
All women without contraindication should be physically active throughout pregnancy. This includes those who were previously not active, those diagnosed with gestational diabetes, and those who are considered overweight or obese.
It is recommended for pregnant persons to reach 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications. This even includes activity such as brisk walking, yoga/pilates, and rehab exercises.
Exercises should be performed a minimum of three days per week; however, daily activity is recommended.
More benefits can be seen by incorporating a variety of aerobic and resistance training activities. Including yoga and/or gentle stretching may also prove beneficial.
Daily pelvic floor muscle training is encouraged to reduce the risk of urinary incontinence. Learning proper technique is recommended to gain optimal benefits.
Pregnant women who are light-headed, nauseous or generally feel unwell when exercising while flat on their back, can avoid this position while exercising.
There you have it, the guidelines for exercising in pregnancy to maximize benefits during this period. Pregnancy is no longer considered a “fragile state” (for most).
At Athlete’s Care we want to support your exercise goals in pregnancy. This is how the Fit Pregnancy & Postpartum program was born! It is a combined pelvic floor physiotherapy and perinatal chiropractic management strategy, to keep you comfortable, informed, prepared, and with the ability to maximize physical activity throughout pregnancy.
Right now and until May 31st, we are offering free 15-minute consultations, to determine if you would be a good candidate for the program. If you are pregnant, or postpartum, and want to learn more, please call 416-691-6661 to book your free consult, and click here for more info!
We wish you a very happy Mother’s Day!
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By ADMIN on April 09, 2025
By ADMIN on March 21, 2025
A: Let’s first define “cross-training,” or “XT.” For runners doing a repetitive motion over and over again, cross-training is essentially any type of exercise or movement that isn’t running. This can include cycling, yoga, pilates, elliptical, swimming, or strength training. It has been documented that adding 1-2 days of cross-training during your season can potentially decrease likelihood of injury, probably because you are using different muscles and motor patterns than you are in running and therefore decreasing the chance of injuring those muscles or tendons. However, in the off-season, it’s important to ask yourself what the purpose of your cross-training should be. To improve performance or running economy, your best bet is a periodized 12-week strength program that focuses on high-load and low-rep lower body exercises and explosive plyometrics. Examples of these exercises include:
For runners who haven’t done a lot of previous strength training, the effects of these exercises will be much more prevalent than in someone who routinely strength trains. This means that if you are a newer runner, you can almost certainly expect improvements by the spring. Alternatively, if you’re a little more seasoned in the weight room, you should focus on improving your max explosive power to crush your PB.
A word of caution - activities like yoga or stretch classes can feel really great, but are often poor choices. Healthy, speedy runners actually have slightly “stiffer” tissues. A pilates or reformer class can often be a wiser choice if you’re looking for a similar energy, as these classes are much more strength focussed without the end-range muscle strain. Happy strengthening!
A: In the world of running, progress is all about understanding what’s working and what’s not. This is where running analysis—an examination of your technique, form, and performance data—comes in. By taking a closer look at the way you run, you can find key insights that may help you run faster, longer, and with fewer injuries. But is it actually worth it?
Running analysis is much more than just tracking miles or minutes. It’s a detailed look at biomechanics—such as foot strike, stride length, cadence, and posture—as well as strength, flexibility, and alignment. Whether done through high-speed video, wearable tech, or force plate sensors, the goal is to identify subtle issues that might be slowing you down or putting you at risk for injury.
Where things get a little complicated is in understanding that there is no one universal “right” way to run, and many successful pro athletes often exhibit “less than perfect” form.
Our bodies are amazing things. They are able to adapt to all different types of movements and exercises gradually, over time. Regardless of your form, if you are following a structured training plan, rotating running shoes, and including a form of cross-training, your odds of injury are decreased and you will continue to gradually get faster over time. However, if you are suffering from frequent injury or a plateau in performance, it’s highly likely that something in your form is contributing.
Regardless of form, there are biomechanical inefficiencies like over-striding that can lead to joint stress and poor energy return. An analysis can reveal these patterns, helping you make tweaks to optimize efficiency, without fully overhauling your form. Even small adjustments, like slightly shortening your stride, can make a big difference in both comfort and speed.
For injury-prone runners, analysis is invaluable. Certain imbalances, such as weak glutes or tight calves, can cause repeated strain on specific joints or muscles. By pinpointing these weak spots, you can add targeted strength and mobility exercises to your routine, reducing your risk of injury.
The best part? Running analysis isn’t just for elite athletes. In fact, beginner runners are perfect candidates as it is easier to develop good habits earlier in your running journey. But, be mindful that the clinic you visit has physiotherapists, chiropractors, or kinesiologists who are properly trained on working with runners as this is a specific skill set that not all practitioners receive in school. Be sure they ask you questions about your running mileage, goals, and recovery strategies as these are all crucial parts of staying healthy!
In the end, running analysis is about maximizing your body’s potential, one stride at a time. By embracing a science-backed approach, you’re not only setting yourself up for faster times but a safer, healthier running journey.
The Running Physio at Athlete’s Care is a specialized, science-driven program designed to address the unique needs of runners at all levels, from beginners to elite athletes. This program focuses on injury recovery, injury prevention, performance enhancement, and long-term musculoskeletal health.
This program is ideal for:
Our Runner’s Program equips runners with the tools and knowledge to heal, train smarter, and achieve their running goals while maintaining long-term health. Click here to learn more about the Athlete's Care Runners Program or to book an appointment.
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