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All Posts Tagged: RUN215

Local Books About Running – My Race with Diabetes and the Oli and Running: A Love Story: 10 Years, 5 Marathons, and 1 Life-Changing Sport

Two local books that we are looking forward to reading recently dropped in local circles and both are written by South Jersey authors!  We highly recommend both of these LOCAL authors who discuss running and life so well!

Book 1 – My Race with Diabetes and the Oli

Author: Ed Espenshade

While growing up in Mount Holly, New Jersey, Ed Espenshade played catch with his dad, attended Phillies and Sixers games, and dreamed of being an athlete. But soon after he acquired a paper route as a twelfth birthday present, Ed was hit by a car while attempting to cross a road. After blood was drawn during an examination in the emergency room, Ed received shocking news: he had diabetes.

As his path took an unexpected turn, Ed describes how he became more determined than ever to pursue his athletic goals. After an unsuccessful attempt at soccer, Ed eventually found his home as a cross country runner in high school and college. It seemed that Ed was defying all odds as he continued to run hundreds of road races that included four marathons. But everything changed in 2003 when Ed found himself face down on the street during a training run and soon received another stunning diagnosis: he had a rare nonmalignant brain tumor. As he details his continuing journey with two serious health conditions, Ed shines a light on the importance of keeping hope, faith, and perseverance alive in the face of life’s greatest challenges.

In this inspiring memoir, a diabetic endurance athlete shares the story of how he has battled chronic illness by pushing through his hardships and never sacrificing his dreams.

Pick this book up on Amazon:


Book 2 – Running: A Love Story: 10 Years, 5 Marathons, and 1 Life-Changing Sport

Author: Jen A. Miller

Jen Miller has fallen in and out of love, but no man has been there for her the way running has.

In Running: A Love Story, Jen tells the story of her lifelong relationship with running with wit, thoughtfulness, and brutal honesty. Jen first laces up her sneakers in high school, when, like many people, she sees running as a painful part of conditioning for other sports. But when she discovers early in her career as a journalist that it helps her clear her mind, focus her efforts, and achieve new goals, she becomes hooked for good.

Jen, a middle-of-the-pack but tenacious runner, hones her skill while navigating relationships with men that, like a tricky marathon route, have their ups and downs, relying on running to keep her steady in the hard times. As Jen pushes herself toward ever-greater challenges, she finds that running helps her walk away from the wrong men and learn to love herself while revealing focus, discipline, and confidence she didn’t realize she had.

Relatable, inspiring, and brutally honest, Running: A Love Story, explores the many ways that distance running carves a path to inner peace and empowerment by charting one woman’s evolution in the sport.

Pick this book up on Amazon:


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What is performance care and how does Active Release Technique play a role?

Football, Baseball, Rugby, Ice Hockey, Triathlon, CrossFit, Strong Man, Track & Field, Golf and just about all sports focus on proper movement coordination to produce a desired goal.

Mobility and flexibility are very important key factors in achieving desired strength and endurance.

Strength, endurance, coordination etc. determines our functional output and in some overall score/time/distance.

Soft tissue flexibility is important in the later stages of the healing process when a injury has occurred. At this stage, ART™ plays an important role in achieving desired local flexibility in the injured area and in the surrounding tissues (fascia, connective tissue, muscles, tendons, nerves etc.). Achieving desired local flexibility in the tissue fibers and in the surrounding tissues, will give the patient or athlete huge advantage in the rehabilitation work, and later in functional settings.

It’s important to address mobility/flexibility issues before you focus on strength etc. in rehabilitation after injury. The same applies for athletes in their building up and training.

Our daily life activities / sports interfere with our bio-mechanical loading pattern and development. Our bio-mechanical pattern in our daily life activities / sports determines how our structures are being loaded and how we developed mechanically. When analyzing the patient’s, worker’s or athlete’s bio-mechanical pattern, the ART® provider easily detects which structures and related areas that needs specific attention.

ART™ enables the provider to give precise treatment with the combination of mechanical tension and structural tension. These are the key elements when releasing different conditions in the soft tissue.

– scar tissue
– impingement’s
– nerve entrapment’s
– contractile tissues
– adhesion’s

Without the necessary flexibility in the soft tissue, the athlete or worker will generally on most levels perform at a poorer level, and he or she will increase the risk of suffering from different soft tissue and joint pain/injuries in the future.

ART™ is all about taking advantage of our bio-mechanical abilities in the work of treating injuries, optimizing tissue function or preventing soft tissue injury.

The provider utilizes his or her body positioning in order to be able to perform the treatment correctly and obtaining maximum range of motion.

The provider utilizes the bio-mechanical advantages of the tissues being treated when structural tension (hand technique) is applied in the correct area.

When correct treatments and additional programs are followed, the ART™ provider should be able to help athletes and workers avoiding conditions such as:

– impingements (supraspinatus/bursa) or compressions elsewhere

– peripheral nerve entrapments (carpal tunnel/tennis elbow/sciatica)

– micro tears, and more severe tears (muscles, tendons, fascias etc)


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Heart rate training: How smart runners get fit, stay safe in summer heat by Elizabeth Licorish PhillyVoice Contributor

Very nice article published by our good friend Elizabeth Licorish on that really relates to this hot summer and runners who simply push on regardless of the temperature and humidity levels which have both reached oppressive levels a few times in the past few weeks.  The awesome part about this article for a runner is that goes beyond just “being careful” and “staying hydrated” which we all try to do.  When you look at running, cycling, and practicing for sports in this much heat from the stand point of “being careful”, you must think more about remaining safe and out of the emergency rooms of our fine local hospitals!

Below is a short sample of the article and GREATLY feel you should follow the link below and READ ON for more about heart rate training for endurance running, cycling and summer sports activities!

Running in the heat isn’t simply more demanding; it’s also more dangerous. New research suggests runners are 10 times more likely to die from heat stroke than from cardiac arrest. Some experts contend cardiac arrest still poses a greater threat. Yet, whether overexertion more likely leads to heat stroke or heart attack, the takeaway for summer runners is clear: in order to beat the heat, you must slow down.

But how slow is too slow? How fast is too fast? It can be surprisingly tough for even experienced runners to strike a balance between training efforts that are safe and still beneficial. As movements like Run 215 inspire droves of Philadelphians to make the trek from Couch to 5K, more inexperienced runners risk suffering serious heat-related health consequences.



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Congratulations to one of our newest IRONMAN patients, Michael Wilson!

Hey everyone, just wanted to post a quick shout out to one of our newest IRONMAN patients, Michael Wilson.  Michael is a great guy, practically a Hoka running shoe ambassador to the south jersey running community, and nothing made us more happy to see this yesterday!  Michael started running and never looked back.  After running a few 50 milers (yes, longer than a marathon) he decided it was time to step up and crush an IronMan.


Michael is the third guy back in this picture with both arms straight up.  He’s an inspiration to several local running groups, like, but not limited to the following:

Facebook:  Positive Runners of Philadelphia and SNJ

Facebook:  Run856


Enjoy your victory Michael and enjoy a few days to let yourself heal up, for once, we all know you really earned it this time!  Great job, good work.


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Ragnar – Pennsylvania – Do you even Ragnar? Stauffer Park Lancaster to Mount Pocono

Have you ever heard of a Ragnar race?  Ragnar races are team events that you and your friends run between two fairly distant locations!  While the race is often a race, it’s more of a fun time for friends to bond as your team completes around two hundred miles of running.  You get to explore and enjoy yourself as you wind down the road in a few vans.

Looking for more info on a Ragnar? Check out the following article: Ragnar Relay: The Good, Bad and Ugly

Now back to the Ragnar Pennnsylvania!

Race Location: Stauffer Park Lancaster to Mount Pocono

Dates: June 2-3, 2017

Reebok Ragnar Pennsylvania begins in the history-rich city of Lancaster, with its preserved architecture and old city charm. Teams will navigate rural roads and gentle rolling hills during this 200-ish mile overnight relay. As you chase the sun, you may start to wonder if you have traveled back in time as you pass horse-drawn buggies and hard working Amish folk tending their fields and creating homemade treasures. Runners will breathe in the clean, crisp country air as they run along a sea of corn and wheat fields in Pennsylvania’s Dutch country and farm communities. As the sun sinks below the horizon, stars will inspire a sense of wonder and help each runner find their inner wild. Runners will push north to the finish line in the Poconos Mountain resort area where the route weaves back and forth over the Schuylkill River and through the quaint town of Jim Thorpe. Don’t miss the chance to round up a team of 12 (or 6), and run across Eastern Pennsylvania’s most beautiful countryside.

Need to know more info about the Ragnar Pennsylvania?  Check out the direct link at:

And if you have made it this far, you should probably not be afraid to read the 10 unspoken rules of Ragnar…


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