Elyssa Lindenberger, above, is a runner, chiropractor, and proud owner of the newest yoga studio in town —Yoga Pilates & More — 2425 West 26^th Street (in the Young Chiropractic plaza across from Champion Ford at the I-79 interchange) which is holding its grand opening tomorrow, Saturday, January 19.

Elyssa is an Erie native who went to McDowell High School where she was a pole vaulter for the track and field team. She got her undergraduate degree at Gannon and went to Logan College of Chiropractic in St. Louis, Missouri.

It was in Missouri that the former pole vaulter and dancer began running.

“My friends and I decided that we would tackle a 5k and then a half marathon,” Elyssa said. “After my first half-marathon, I was hooked and now I run pretty much daily from March to September (I take a running hiatus during the winter months).  I tackled my first marathon last September.”

Elyssa has been practicing chiropractic medicine at Young Chiropractic for over a year now (she’s accepting new patients, too!) and her new yoga studio is conveniently located just around the corner in the same plaza as Young Chiropractic.

I toured the studio last week during a sneak-peek open house and it’s not like any other yoga studio or gym I’ve ever been in. I expected bright lights, pastels and lots of white walls, but Yoga, Pilates & More’s studio has a rustic cabin theme and is lined, literally, in warm wood that give a homey, soothing, rich, sit-down-and-stay-awhile feeling. There are two yoga rooms and the largest one has a gas fireplace flickering in the corner, which will no doubt provide the heat for the “hot yoga” classes offered.

You can learn more about studio, including class schedules and fees at www.yogapilateserie.com.

Yoga for Runners Workshop – Feb. 9

Of particular interest to runners Yoga for Runners workshop that Elyssa will be offering on Saturday, February 9 from 11 a.m. to 1 p.m.  The cost is just $20.  I’m already signed up!

I asked Elyssa a few questions about yoga, runners and why runner should make time for yoga:

Why should a runner do yoga? (How does it help them?)

Yoga is a designed to promote stretching, strengthening, and overall balance in the body.  As most runners know, running tends to “beat up” certain areas of the body, tightening those areas, leading to common discomfort and problems.  Yoga can be used to keep the body balances by keeping muscles stretched that need to be stretched and strengthening the muscles that need support the body.  Another part of yoga is focusing on the breath.  Becoming aware of how to breathe deeply and increase lung function.  Running is as much respiration as it is muscular.  Yoga helps train the body in all aspects.

What’s the biggest problem you see in most runners?

The majority of runners that I see as students in my classes and as patients in the office have chronic IT band problems, shin splints/calf tightness, hip pain, low back pain, and the occasionally shoulder problem.  Occasionally, runners will come in with a sprained hamstring/quadriceps, but it’s mainly leg and hip problems. 

What will runners learn in the workshop?

The workshop will consist of about an hour and a half yoga class. This class will be focused on the parts of the body that runners build tension.  There will be strengthening work done through certain poses along with stretches.  I will have hand out available that lists some of the poses.  We will go over this handout at the end so that way each runner will have a mini yoga practice they can take home with them.

Who will teach the workshop?

I will be teaching the workshop.  I’ll be incorporating my yoga knowledge along with my rehabilitation and education I received from my chiropractic education.

Runners tend to be, um, annoyed by yoga because runners are, by nature, go-go-go people. How do you get them to slow down for yoga?

Yoga can be slow, but yoga can also be strenuous.  Being a runner myself, I find that I keep my classes moving—focusing on the breath, and different poses while moving through a flow.  What this means is you are not holding the poses for as long but are instead moving through a series of poses to your breath.  I find that by having a balance class that has the challenging aspects and then slowing down allows all of us “go-go-go” people to adjust to more of a slower moving class.

Do you have any success stories? Any runners you taught to love yoga?  

I do have a few success stories, mainly within my group of running friends.  While training, we all have our injuries.  I started using a few select yoga poses as my pre-run and post-run stretches.  My friends began to notice and joined me (especially before our longer runs).  We all quickly noticed we were able to run longer and faster before our knee pain, ankle pain, hip pain, etc. began to bother us.  They are hooked on using a little yoga to keep injury free.  The best part of yoga is you don’t have to go to an hour class, breathing through 1 pose is still yoga!

How many opening are left in the workshop?

We are currently about 75% filled.

How do people register for the workshop?

Reserve space by either emailing me directly at elyssa.lindenberger at gmail, signing up at the studio (2415 West 26th Street, in Plaza 79 across from Champion Ford), or calling (814) 636-0198 to reserve their spot!

Anything else you want to add?
I’m looking forward to beginning classes January 19th at Yoga, Pilates, and more.  Feel free to check out the website for more information and keep an eye on the workshop tab as we will be adding more and more!

Also, if you are unable to make the Yoga for Runner’s February 9th, I will be offering a second Yoga for Runner’s workshop March 2nd.  The second workshop will be more focused on specific injuries and what yoga poses you can do to help relieve tension (just in time for the beginning of the heavier training season).  Stay tuned for more information on the March workshop!

* 3 ways to build an injury-proof body (solid advice here)

* 5 one-pot meals for runners

* Rejoice! Salt may lose it’s rank as public enemy No. 1. As runners, we lose a lot of salt in our sweat.  I’ve never limited my salt intake and always heed my body’s craving for more despite the drumbeat by those who claim to know what’s best for us.

* A running love story worth picking up: “Do Life”

Video of the Week

Get your tissues:

More about Conner & Cayden here.

 T-Shirt of the Week

Available here in various styles/fabrics.

* How running explains the world

* Test your Survival Skills with this Outdoor Magazine quiz. (Let’s just say I’d be dead 10 times over)

* CrossFit Endurance’s Unconventional 12-Week Marathon Training Plan (hmmm….very interesting)

  “Brian MacKenzie has a few pointed words about your endurance workout. “If you’re running five miles a day at the same speed and think you’re getting a lot out of that, you’re sorely mistaken,” says the founder of CrossFit Endurance. “If you’re not trying to improve, what’s the point?”

* Race registration insurance sparking debate

* 5 vitamins that speed muscle recovery

Video of the Week

Cheetahs on the Edge–Director’s Cut from Gregory Wilson on Vimeo.

T-shirt of the Week

Available here for $26.

Pull Your Sweet Tooth

Charlotte of The Great Fitness Experiment gives some solid advice for recovering sugar addicts (and, um, we all are) in her blog post 10 Tips for Silencing the Siren Call of Sugar (Sugar is like Crack).

In the last 9 months, I have managed to eliminate most of the obvious sugar in my life (with the exception of my hazelnut coffee creamer which you will have to pry out of my cold, dead hands), but I could do a better job in avoiding sauces and getting more sleep (but, people, this blog won’t write itself).

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Waldo Returns (NOW, just try and find catch him, er, her, er them)

I thought Waldo (as in Where’s Waldo?) was sooooo 1990, but can 1,000 running Waldos be wrong?

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Are you Tough Enough?

If not, check out these Top 10 Tough Mudder Training Tips.

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Death by Monster?

While this doesn’t surprise me, it terrifies me because I work at a college were probably 8 out of 10 students is sipping on one of these energy drinks.

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Ice , Ice, Baby?

I’m never sure whether I should put ice or heat on an injury.  I’ve heard conflicting advice and have had mixed results with both, but here’s the word from Runner’s World magazine’s sports doc: Ice an acute injury as “heat will promote swelling in acute injury and slow the healing process, though it may play a role in healing down the road.”

Read the Doc’s full answer to the Ice Vs. Heat question here.

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T-shirt of the week

Available here for $27

Source

sss-so-ah-what?

I had never even heard of these muscles and I’ve been running (and, presumably, using them) for 15 years.

The thing is, most runners don’t even know they have a psoas, or that they even have TWO, until they start getting these weird deep, stomach pains. Sometimes it’s lower back pains, or the pain is around the hip area. The fun that is sciatic can stem from the psoas, and even your knees or feet could be screaming at you thanks to the psoas twins and the imbalance chain of reactions.

If you’re as uneducated about your internal muscles as I am, read more about the psoas and why runners should stretch them here.

This week’s question was….

As runners, we all get injured at one time or another and, even if it’s not an injury, it’s nice to go to a runner-friendly doctor or, even better, a doctor who runs. Who have you found locally that fits the bill? Which local doctor(s) would you recommend to a running friend?

As for me, I prefer doctors who run. They “get it” and won’t simply tell me to stop running or cut back or whatever.

Topping my list is  Dr. Dan Young, chiropractor & owner of Young Chiropractic, who continually puts my body back in place.  Dr. Dan is so knowledgeable about a wide range of health-related matters that even when it isn’t necessarily spine related (for instance, nutrition, etc.), he’s a FONT of useful info.  Hell, he gives great parenting advice (I’m not even kidding).  And, if he can’t help you, he always knows who can.

When I’ve needed P.T., Curt Cardman (Impact Physical Therapy) was wonderful. He, too, is a runner/athlete (and a parent), so he understands that an injury runs much deeper than physical in a runner, i.e. he gives great pep talks to keep you from jumping off a ledge while you rehab.

My personal doctor is Dr. Kevin Kuric. He’s not a runner, but he’s the kind of doctor that looks right at your face (not he computer screen), makes eye contact and actually listens to what you say. It’s awesome (and sadly rare these days).

So…those are my guys.

Here are some more doctors endorsed by local runners:

Dr. Greg Coppola.  Also, Dr. Laura Mcintosh at Saint Vincent Sports Medicine (her location is the office  across from the airport) and Curt Cardman (Impact Physical Therapy) who is an awesome physical therapist.  I like to stick with sports-related doctors because it’s been my experience that with other doctors, once they find out you’re an avid runner, their solution is always to stop running, no matter what ails you. — Ginny Sackett

Dr. Jeffrey Kim at Saint Vincent Sports Medicine and Dr. Dan Young at Young Chiropractic.  — Mark Dombrowski

Dr. Stephanowski was my doctor when I injured my knee. He also did my knee surgery. I liked him. Although he wasn’t a great advocate of me continuing to run (because of the impact), he said it was a choice I would need to make and encouraged physical therapy. After a good foundation of therapy and gradual addition of miles, I’m back to a 5K level and hopefully will do my first 10k this year. One thing I really liked about him was that he said it’s different for everyone and you really need to listen to your body. — Linda Straub

Dr. Leary over at LECOM. I have seen him for several issues over the years and he is very good about doing what’s necessary for long term health but also giving me the ability to stay active in the sports that I enjoy while rehabbing my injury. — Amy Cronk

 

Dr. Coppola and Dr. Leary who are in the same office. Dr. Coppola is on the board of Brooks or New Balance (can’t remember which) running shoes. If Dr. Coppola is booked, Dr. Leary is usually available and he’s great, too. — Al Hilinski

Dr. Dan (Young) the body shop man! — Chuck

The chiropractor that I see is Dr. Mark Weber. He has resolved several running related problems I’ve encountered over the years. Mark is a long-time runner himself, so he knows the right treatment to keep his running patients running. — Pat Rafferty

Ellen Jackson Strobel is my chiropractor. I run — she puts me back together. I have no idea how anyone runs without a good chiropractor. — Rhonda Berlin

Dr. Gregory Coppola…he is a runner and just AWESOME! Saw him about two years ago! — Christine Kalie

Dr. Coppola took care of a runners toe problem for me several years (and nails) ago. Also, Mark Courtney (owner of Runner’s High timing) is a P.A. and knows a lot about what can (and does) go wrong with a runner’s body. — Jim Lang

Chiropractor Dan Young!  — Pat Krott

I can’t say enough good about Trevor Nash from Nash Chiropractic. I had a strain after a running a marathon and made an appointment to see him. After seeing him I went from not being able to walk without pain to running again within the week. He was very helpful and informative and took the time to teach me exercises that would strengthen the area so that the injury wouldn’t reoccur. He’s also a runner and cyclist     — Laura Allen

Today’s question is from my sister. I couldn’t answer it because I have never had this problem (knock on wood). So I put the question out to area runners/walkers:  How do you deal with blisters?

Double up on socks, I wear 2 moisture wicks pairs of socks on any long runs.  I ran in to issues during my first marathon training, and this was advice passed on to me and it works great. — Amy Cronk

I wrap ‘em duct tape. — R. Kulesza

Body Glide and I’d try lacing differently for the heel issues. — Jennifer D.

Duct tape. Seriously. Best 2nd skin ever. — Chris B.

Blisters come from rubbing. Whatever it takes to prevent your top & lower layers of skin from rubbing together. Tighter or different lacing might do it. given that it’s your toe, it might do you some good to look for shoes with a slightly tighter toe box to keep them from moving too much. (Don’t go too tight or you’ll lose toenails).  Duct tape (mentioned earlier) might to the trick, but I’d watch out for the glue and the backing. Messy, IMO. Moleskin might be a better bet. It will absorb some of the rubbing and is made for the feet.  — Jim Lang

I had multiple blood blisters until I started using the Wright Sock: http://www.wrightsock.com/index.php
and I change to a wider toe box shoe. — Teresa W.

I used moleskin with blisters. Cut “donuts” and put over the blister—with the blister in the donut hole area. Put several layers of moleskin, to take any pressure off the blister. I also always turned my socks inside out if they had any seams and used a lot of body glide to prevent the blisters in the first place! — Sarah Rose

I’m not a runner, but I swear I’m a blister expert after 12 years of ballet. If it has popped, make sure you trim off ALL of the dead skin, so that it’s just open. And leave it uncovered as much as you can. The air will heal it faster than if you keep it covered because it will stay damp. But also…don’t let it get infected. I usually only left mine uncovered at night or just around the house, and kept them covered during the day, when I was walking around and bacteria might get into it. And then once it has healed, be sure to cover it when you are exercising, because that new skin is more fragile for a little while, and you just bust it open again if you don’t. I used to cover areas of my feet that frequently blistered with the thin (papery type) medical tape, and they acted as a second skin to take keep the rubbing off of my skin. Hope that helps. — Holly W.

Buy your shoes a half size up. (Trail runners go at least a whole size up.) Works for us. — Linda Young

Editor’s note: I’ve always done this (buying shoes a 1/2 size too big)….maybe that’s why I’ve never had a problem, eh?

Here’s a cool comparison chart from Runner’s World about popular blister prevention products.

More blister advice from The Walking Site here.

NEXT QUESTION: (This one is also from a reader) If you train for a race and two weeks before you get injured and there’s no way you can participate, do you still pick up the shirt and wear it with pride?

Ever go out for a run and find yourself flat on the ground, bleeding and wondering how the heck you just ended up there?  Everyone who runs “goes down” eventually — tell us about your most memorable fall — funny, scary, silly — and tell us if you still have the scars!

I have two memorable falls:

The first was on Lake Pleasant Road in the dead of winter. I was running along just fine until one of the springs on my right foot Yak Trax jiggled out and grabbed the lace of my left running shoe.  Imagine if someone instantly tied your shoes together mid-stride. I went down hard. Because it was winter and I had tights, layers and gloves on, I didn’t get very bloody. I did, however have bruised knees for a good week.  I ripped those Yaks off right then & there.

My other fall was actually on the treadmill in my basement. I had hopped off the treadmill mid-run to run upstairs and get some water. I thought I had stopped the treadmill, but it never stopped. I didn’t notice because I had my headphones on and I had just had it serviced the day before (so it was running extremely quiet). I stepped on the belt, which was going 7.5 mph.

I immediately went down and slid down to the end where the belt tore away at my skin until I processed what had just happened (you know how it takes you a few seconds to think…WTH?) and I managed to get myself off the burning belt.

I had painful brush-burn like injuries to both knees, one elbow and my forehead (yep, my FOREHEAD hit the belt). I felt like the biggest dork.  I had the scars on my knees for months.

Suffice to say, now I am very careful about making sure the treadmill is stopped before I step on the belt.

Amy Cronk

Oh yes, I have a story.   I went out for a run on an extremely windy day;  things were  blowing everywhere.   I had almost made it home when I had to cross 6^th street and go a up slight hill. As I am crossing the street and just about to go up, this branch falls down.

I,  forgetting that I am not a Olympic hurdler, decide to hurdle right over it. As I did,  it caught my foot and down I went right on my face, elbows, knees.  Of course I jump right up, thinking I am fine, and I continue my run.

I was about a block from home when I started to feel the blood running down my face.  I had a nice gash on my nose right between my eyes.

My husband had a great time (once he knew I was OK),  trying to figure out/picture how I had landed on my face.  On windy days, he never lets me forget it. LOL.

Benjamin Reitz

I was crossing Forbes Avenue in Pittsburgh and it was starting to get dark.  I was in the middle of the road and just magically tripped on the center paint line.

As I lay on the ground checking all my parts it dawned on me that I was laying in the middle of the road.

So I quickly got up, and noticed traffic was coming in both directions.

After playing a little bit of “Frogger”, I safely returned to the side of the street I came from and decided to call it a night

And I walked from corner to corner for the remaining few blocks to get to my car.

Kim

I have so many fall down stories! Here’s the latest….  A friend of mine and I were running a short 3 mile route (she’s a newby runner). On our way back, on 36th and Greengarden, I failed to pick my foot up high enough on flat pavement and fell forward in slow motion. I landed with my right palm down and managed to dislocate the bone in my hand that makes your pinky finger move. Ended up in the ER and a cast for 4 weeks, a splint for 2 more. It was horrible!

On a side note: Two people walked past me while I was sitting on the sidewalk crying in pain and they never stopped or said a word to me. Yet one day, about 4 miles into a long run at Presque Isle, I stopped to just to take a breather. Two runners passed by and slowed to ask me if I was OK. I love runners…always looking out for each other!

Karen Manganaro

My most memorable fall – I was half a block from home and moving along pretty well. At the corner of Zuck Road and West 32nd Street there is a sharp tight right turn, and the sidewalk on this corner has a lot of loose stones and pebbles. This intersection is also very busy. Rounding the corner, down I went. I didn’t even look to see how many witnesses there were to my face plant.  I just jumped back up, ran the half a block home and then assessed the damages.

Phil Hirsch

A few years ago, I had been spending a lot of time helping to care for a newborn. One day I decided that I needed a break, so I set off to take just a short run. About half a mile in, I stumbled on some rough pavement, and I instinctively clutched both arms to my chest to protect the baby as I fell.

Of course, I wasn’t carrying the baby — he was safe at home with his mother — but since I hadn’t extended my arms to brace my fall, I did a face-plant on the sidewalk.

Don’t be defeated by injury

Once you, as SAUR says, “get past the pity-party stage,” here are 7 tips for the injured.  And, rest assured, ALL of us are/have been injured at one time or another.

Need more inspiration? Read on….

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Find your strong

…and your tissues:

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Frost yourself

(Who remembers that line from “How to Lose a Guy in 10 Days”?)

Don’t buy your jewelry just anywhere when you can shop at a store called Endorphin Warrior. But, seriously, they have some simply elegant stuff that’s not too flashy or girly, just cool.

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Rana and Fred Evanoff

Hit the pool, lake with Fred’s help

Work on your swim strokes with Erie runner, Fred Evanoff , an  NCAA & AAU Certified Swim Coach.

Fred will be teaching classes on Thursdays evenings at Fairview High School from 7 to 8:30 p.m.  There are two 4-week sessions with the first session starting June 14 and the second one starting July 19.  Cost is $50 and classes are open to residents and nonresidents of Fairview.  More info & registration info here. (Scroll down to Adult Beginner to Advance Swim Class)

All levels welcome. Instruction will be skill level appropriate. Weather permitting, an open water swim will take place in Lake Erie at Avonia Beach Park on the last class of each session for those interested (remaining students will swim at the pool). Proper escorts by kayak will be provided.

 

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Going pro

In the category of why didn’t I think of that…. this would be my dream job. Well, except for that whole fear of dogs thing.

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T-shirt of the Week

“Show Me the Bunny” shirt available in various styles here for about $22.

Are you a hunter or a farmer?

According to  Mark Liponis, M.D., author of The Hunter/Farmer Diet Solution your body type reveals your dietary needs. Are you an apple-shaped hunter or a pear-shaped farmer?  I’m an apple, all the way and…I recently discovered (not through reading this book, though…now I want to read it) that eating like a “hunter” did help me achieve my weightloss and fitness goals. I am, literally, eating the EXACT opposite of what I had been eating for a dozen years and I’ve seen a 12-pound weight loss with virtually zero effort (definitely running less than ever now). How about them apples?

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Cardio Kitty

Appears there are some cats who like to run….except when a camera crew from New Jersey shows up to film the cat running.  Story & video here.

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Helpful advice for recovering runners

Injured? Painful right? Not just the injury, but the mental agony.  Suddenly, you have the urge to run healthy runners off the road, right? We’ve all been there, my friend. But you CAN deal with it and you CAN make it through without killing anyone. Check out this article for 10 Ways to Survive Your Injury Without Being a B*&^@ (or a D#$%).

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Don’t drink and Tweet

While tens of thousands pound the pavement at Boston, thousands more stand cheering, drinking, and, apparently, tweeting. Check out the best drunken tweets from the Boston Marathon.

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T-shirt of the week

Runner’s math:

Available for $22 here.