Science On The Run: Gait Expectations

Gait Expectations Photo

Science on the Run
Linking current research to running

 By Nikki Reiter

‘Change your mechanics to be a better runner’ or ‘Your body selects the best way to run.’ You’ve heard both sides of the debate, but is it possible to change your gait, and is it even worthwhile?

Stuff We Dig: Vega Sport Recovery Accelerator


Vega Sport makes a wide spectrum of performance products with a focus on plant based, vegan, gluten free and all natural products. It’s a little pricey but a great option if you’re looking for the cleanest fueling and recovery products on the market for endurance athletes.

We love their Vega One recovery powder and drinks because it includes 15g vegan gluten, 50% vit and min, 6g fiber, Omega-3 fats, antioxidants, probiotics and greens. Even though it cost more than most products you are used to it’s a much healthier version of a post-workout protein drink. Plus the taste is great despite the added greens!

Make sure to check out all the Stuff We Dig on our Pinterest page.

The Danger Of Cross Training When You’re Injured

Jack makes an important point late in this video around the 1:52 mark about the dangers of cross training when you’re injured. Cross training is good to incorporate within a running routine and also as a means of conditioning or rehab if you suffer a running injury. The risk is when runners come back from that injury after cross training like crazy to avoid losing a lot of fitness. All that time you’re stressing your heart but not your legs like they would be when running. So, many athletes quickly get hurt again because they come back too fast. Basically, you’ve got to let your legs catch up again!

How Does Taking Time Off Affect My Training?

Love this quote by Jack, “rest or recovery is part of training, it’s not avoiding training.” Everyone assumes they must train more to get better but many times more recovery or rest can lead to greater benefits. There’s another side to this as well. We always have clients who try and push their limits when they’re sick or injured because they’re worried about missing training even if it’s just taking a day off or two. Most don’t realize you can take up to 10 days off in a row without losing much fitness. This basic fact could prevent many injuries amongst runners.

Rosemary Lather Overcomes Big Obstacles To Set New PR

Jack Daniels Training Plan customer Rosemary Lather of Columbia, MD overcame some very unlucky and ill-timed obstacles to set a new PR at the Austin Half Marathon this past weekend. Rosemary first suffered a hairline fracture in her fibula while moving furniture (ouch!), which caused her to pause and then resume training. After getting started again she had a bout with the flu but still managed to drop over two and a half minutes off her previous best time!

Rosemary finished in 1:53:20 (8:39 per mile). [Full results] #Determination! Now, what the heck can she run without moving furniture or a pesky flu bug creeping around?

Be Proactive, Not Reactive When It Comes To Preventing Injuries, Part 2: Foam Rolling

By Chris Lauretani, PT, MS, CSCS, CKTP

As mentioned in last month’s post, running injuries can affect nearly 50-75% of runners throughout the course of a year. Fortunately, most running injuries are considered “overuse” soft tissue injuries and can be easily prevented and in most cases, cured before they present major problems. By following a comprehensive preventative protocol, including properly warming up (last month’s post), proper soft tissue management, stretching and strength training, your body will thank you later. For runners that love to run and only run, this can be challenging, but it beats spending weeks if not months fighting nagging injuries.


You may have been at the gym recently or glanced across the room during your first therapy session and noticed those cylindrical torture devices called foam rollers. Most people who have never foam rolled hesitate when they think about the activity: will it hurt? I will look stupid! I don’t have time for this, I stretch! ANOTHER thing I need to do before I run!

Be Proactive, Not Reactive When it Comes to Preventing Injuries

Part 1: Warming Up Properly

By Chris Lauretani, PT, MS, CSCS, CKTP

Running injuries affect nearly 50% of recreational runners at some point over the course of a year, however that number can jump to almost 90% during marathon training. Overuse injuries such as plantar fasciitis, ITB tendinitis and patella femoral syndrome can lead to unwanted downtime during crucial training periods. Once an injury occurs, a runner’s primary concern shifts off training and must be refocused on recovering. This reactive treatment of an injury is necessary and part of every athlete’s recovery process, but wouldn’t it be great to proactively prevent a large number of these injuries from happening in the first place?

This is where training is taken to a place that many runners fear…. valuable free time spent on something other than running.  Many runners, both elite and recreational, feel that every single second of training time should be spent running, but if you want to stay injury free, it is essential to devote part of your weekly routine to proactively preventing injuries. This can be accomplished in part by warming up properly and participating in flexibility training, core / strength training, and cross training.

The Single Best Exercise To Keep You Injury Free

By Chris Lauretani, PT, MS, CSCS, CKTP, TGI CGFI

Every runner has encountered injuries while running and most injuries, especially in the dog days of summer marathon training, tend to be lower body overuse injuries. These injuries can last weeks if not months and typically consist of problems like ITB tendonitis, hip bursitis, and a myriad of foot and ankle disorders. One major cause for these overuse injuries can be blamed on poor pelvic and core stability, a problem that affects recreational and elite runners alike.

Kinesio Tape and Running: Answers to some of your common questions

By Chris Lauretani, PT, MS, CSCS, CKTP, TGI CGFI

It’s impossible to miss the vibrant colors of Kinesio Tape that plastered athletes in the 2008 and 2012 Olympic Games. Kinesio Tape, invented more that 30 years ago, has since taken the sports world by storm. So next time you line up at a race next to someone wearing it, you will know what it’s all about.