Running performance

Race Day Nutrition

Race Day Nutrition: Ready. Set. NUTRITION.

When preparing for a big race, meal planning is a must!  The morning of your race you want to feel well trained and well fueled.  Here are simple tips for using nutrition to improve your race day.  We call it Race Day Nutrition!

  • The morning of your race you should choose foods that are routine on training days so you know how your body will respond to them. This allows you to avoid the possibility of digestive distress.
  • It is beneficial for your breakfast to include a complex carbohydrate and protein to provide you with adequate energy throughout the race.
  • You should eat your breakfast 2-3 hours before the race. With this amount of time, you will be able to eat slowly allowing your food to settle.
  • Consume approximately 16 oz. of water 1-2 hours before the race.  This is just enough water to keep you hydrated without leaving you bloated.

Example breakfast:

race day nutritionToast or half a bagel with peanut butter

16 oz. of water

The Leukemia & Lymphoma Society – Team In Training Reaches Goal

Rock and Roll Marathon New Orleans

The Leukemia & Lymphoma Society – Team In Training reaches goal in the ROCK N ROLL New Orleans 1/2 and marathon

Congratulations to Taryn Cohn, Amy Schneider, Stephanie Clary, Jill Kenyan, Rachel Wetzel and all of our friends at the Louisiana Chapter of the Leukemia & Lymphoma Society – Team in Training, on such an incredible accomplishment!

These guys led a team of areas runners not only to their first marathons, but more importantly in their effort to raise money for a most worthy cause. Their team raised $72,239 for the The Leukemia & Lymphoma Society?

In total  teams in training raised almost $1 million dollars during  The Rock N Roll New Orleans Marathon and ½ Marathon!

All of the donations will go to local patients and to further fund research efforts to ultimately find a cure!

GREAT JOB team!!!

Thank you for making the world a better place! If you have the goal of running in a marathon, need a great cause or want to get involved with a great organization Teams in TrainingPhoto Credit to the Rock and Roll Marathon – New Orleans website.


BRIO – Running Club

notc race startFall is here and it is time to get back to Running. BRIO’s Running group provides the opportunity to learn to run better, meet others who like to run, and participate with other running groups around the city. The month of November has opportunities to run with several groups. BRIO recommends trying out some of the following:

Try them out, meet other runners, and have some fun. For more information please contact our office.


NOTC Summer Running Series

New Orleans Track Club fires it up in the heat of the summer. Last night was number 3 of 4 in the  Summer Race Series.   With an impressive turn out and a great course this 2 mile run was fun for all ages. The next Running Race is on July 31st. Don’t miss it!!

NOTC group pic








And if you are not a member of the New Orleans Track Club you are missing out. This club led by President Don Quintana and Race Director Jennifer Radecker is rejuvenating the way New Orleans runs.  Join Today!




Running Blog Part 3: A Runner’s Core

Any strength program for better running would be incomplete without addressing abdominal muscles.  The following three exercises use body weight and gravity to provide a great way for runners to strengthen their core.


Core stability for runners


Place your elbows directly under your shoulders, and place feet about hip distance apart (the closer your feet are to each other the more difficult it makes the exercise.)  Make sure shoulder blades are down in the back, back is flat and tighten your abdominals by pulling your belly button towards your spine.  Start out slow holding for 15-30 seconds and repeat 2-3 times.  As you become better you can hold the position longer with fewer repetitions.

Side Planks

Core strength for runners

Lie on your side placing one elbow directly under the shoulder.  Lift your body away from the ground making sure your side body is straight and the shoulder blade is engaged in the back.  Hold the position 15-30 seconds and repeat 2 times each side.

Bird / Dog

core strength for runners


Get into a quadruped position with hands under shoulders and knees under hips.  Lift one leg to the back making sure to maintain a level hip position while lifting the opposite arm out in front of you with the thumb pointing towards the ceiling.  Touch the knee to the elbow and return to the starting position.  Repeat 10 times each side.

Core strength is a must for healthy running. Work on these basic exercises to become a better runner. For more information on how to keep you running your best, like us on Facebook , follow us on Twitter, or contact our office.



Part 2: Week 5 – Soft Tissue for Runners

HIP Soft tissue work for runners

Often overlooked the hip structures play a significant role in running success and injury prevention. The role of soft tissue work is also overlooked. Smart effective soft tissue work can help you perform better and recover faster. Physical therapists and massage therapists spend a lifetime treating the soft tissues of runners.  Between physical therapy check ups these tools can help you at home:

Eqipment for self-soft tissue work







1) The foam roller provides a great way to get to the quads, IT band, hip adductors, abductors and hamstrings.

soft tissue work with foam roller








2) The stick can also be effectively used to target these same hip muscles.

soft tissue work for runners










3)  Sometimes the stick and foam roller aren’t always able to get to some of the deep hip muscles, this is when the ball comes into play.  Place the ball between the wall and the side of the hip.  Roll the ball above the big bony prominence on the side of the leg to get at your gluteal muscles; place the ball behind the bony prominence to get into the small hip rotators.

soft tissue work with ball







This soft tissue work can be performed before and after activity.  Give each muscle group special attention, but only work them until you feel like you are getting improved blood flow to the area.  Be careful not to work the tissues too much to avoid any increased irritation. For more information on effective soft tissue work to keep you running your best, like us on Facebook , follow us on Twitter, or contact our office.

Building a Stronger Runner Part 2

Running Series Blog Part2:  Week 3:  The hip continued

By Taryn Cohn PT, MSPT, OCS, COMT


Last week we worked on strengthening the hip standing on two legs, which is very important.  However, running is rarely performed with both feet on the ground at the same time so strengthening in a single-leg stance is also important.


Running Exercise Single Leg Squat

Running Exercise Single Leg Squat


Stand on one leg in front of a full-length mirror so you can properly monitor your form.  Perform a small squat keeping the hip, knee and second toe all in alignment.  Use a chair or counter top initially if needed for support.

Perform 10 repetitions for 2 sets each leg.  Decrease support and add resistance as you progress.




Low Skaters


Start in a low squat position with fingertips on the ground and head up.  Slide hands on the ground until they are on either side of the right foot.  Once you have your weight completely over the right foot lift the left leg out to the side, pausing only momentarily.  Repeat going to the other direction.  Maintain the squat position until you have completed 5 repetitions each side.



Running Exercise -low skater 1Running exercise Low skater 2Running exercise -Low skater 3



What do you think about these exercises?  Any that you have found you like to do to target these muscles?

Building a Stronger Runner Part 2

Running Blog Series part 2:  Week 2:  The Hip continued

This week’s challenge continues to work on hip strength and stability.  Due to the weight-bearing nature of running, these exercises are designed to better replicate these types of demands and are a good adjunct to last week’s exercises.


Running Exercise

Lateral Walks for Runners

Place a resistance band around the ankles of both feet.  Slightly tuck the pelvis under engaging the gluteal muscles.  Maintain tension on the band while stepping to the side.  Perform 15 repetitions each direction right and left, then repeat each side again.


Wall Squat

Stand with feet hip-distance apart, toes against the wall and hands on the wall overhead.  Slowly perform a squat keeping hands and toes on the wall.

Repeat 10 times.

Wall Squat for Runners

Wall Squat for Runners



Let us know how it goes.  Would love to hear your feedback!

Building a Stronger Runner Part 2

Congratulations on finishing the first four weeks of our building a stronger runner series!  This week we will begin part 2:  The knee and Hip.  Often when you hear people talk about running-related injuries, knee pain is high on the list.  Although pain and inflammation may show up in the knee as the primary source of pain it is often dysfunction elsewhere that is causing the abnormal strain on the knee.  The knee is a relatively simple hinge joint, with more complex joints below it and above it.  Muscle imbalance in the foot and ankle complex and the hip can cause pain in the knee.

Since you have done such an amazing job strengthening your feet and ankles, we will begin this new series targeting the strength in the hips.

1.  Exercise number one is a bridge.  Bridges work to stabilize the abdominals and strengthen the glutes while working hip extension.

Lie on your back with your knees bent and feet hip distance apart.  Tighten your abdominal muscles and squeeze your gluteals prior to lifting your bottom off the floor.  Hold for 10 seconds.  Repeat 10 times.  As you get stronger increase the duration of your hold to 20 seconds with 5 repetitions.

2.  Exercise number two is a side-lying clam.  This exercise works gluteus medius one of the primary stabilizing muscles used with single-leg weight-bearing activity.

Lie on your side with hips and knees bent.  Keep your feet together and lift the top knee up towards the ceiling.  The hips and trunk should not move during this exercise, if you feel you are rolling back you have lifted your knee too high.  To increase the difficulty of this exercise add a resistance band or increase the length of the hold.  Repeat each exercise 15 times holding 5 seconds each.

Good luck and keep up the good work!  Let us know how it is going.

Run Longer, Stronger, Healthier # 4

Running Series – # 4

Self-soft tissue work for runner’s foot and ankle

Though stretching and strengthening are great activities to improve joint and soft tissue mobility,  sometimes it is not enough to keep movement-impeding restrictions from forming.  That’s why taking a hands-on approach to self-tissue manipulation is additionally beneficial for runners. Listed below are some examples of soft tissue work you can do at home to target the tissues we have been concentrating on the past three weeks.

Arch Rolling with a Ball

There are several options for what type of ball you can use.  We have found that lacrosse balls seem to have a nice balance between hard and soft.  However, golf balls and tennis balls also do the trick.  Roll the ball along the bottom of the foot from the ball of the foot to the heel.  Perform it with the big toe flexed and extended to get into the tissues differently.  Do for 1-2 minutes each foot.

Stick work on the calf

Perform soft tissue work on the calf in a half kneeling position placing moderate tension on the target tissues.  Make sure to work the entire length of the calf in the center and the medial and lateral sides 1-2 minutes each legs.  The instrument being used in the photograph is called “the stick”.  If you do not have something like this you can use a rolling pin from the kitchen or a 1-inch dowel rod.

Working on soft tissue mobility through the foot and ankle can make a big difference in your running performance. For more information on running, run training, and how to run better,like us on Facebook , follow us on Twitter, or contact our office.