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Veracity Performance & Recovery Running Specialist Physical Therapy & Performance in South Shore + Cape Cod, MA. In-person, mobile, + virtually.

10/16/2026

Does your running pace influence which strength training methods you should prioritize?

Research suggests it might. 👇

A 2024 systematic review and meta-analysis examined how different strength training methods influenced running economy at different speeds.

Here's what they found:

🏋️ Heavy lifting (≥80% 1RM)

Improved running economy across a range of speeds, with greater benefits at higher running speeds and in athletes with higher VO₂max.

⚡ Plyometrics
Showed benefits primarily at speeds ≤8:03/mile - roughly easier running speeds.

🔗 Combined methods
Combining approaches like heavy lifting and plyometrics showed the strongest overall effect, improving running economy across a range of speeds.

🏃 Submaximal lifting & isometrics
Didn't significantly improve running economy when used as standalone methods in the studies analyzed.

What does this mean for your training?

Your strength training shouldn't be random. Heavy lifting, plyometrics, and combined methods can all have a place, but the best approach depends on your event, training history, current capacity, and goals.

The takeaway isn't to match every lift to a specific pace. It's to choose your strength training with the demands of your running in mind.

📚 Llanos-Lagos C, et al. *Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.* Sports Medicine. 2024;54:895–932.

Save this for your next strength session.

New to Veracity? Let's figure out what's actually holding your training back. 🏃‍♂️**All October: $99 Running Performance...
10/15/2026

New to Veracity? Let's figure out what's actually holding your training back. 🏃‍♂️

**All October: $99 Running Performance Assessment** *(normally $215)* ~ right at your home or gym.

No commute. No waiting room. Just a dedicated 1:1 hour focused on you, your running, and what's getting in the way.

Depending on what you need, your assessment may include:

• Physical therapy / orthopedic assessment
• Running mechanics & 3D gait analysis
• 3D jump & strength assessment
• Mobility, strength & movement testing
• Training & workload review
• Strength or running programming
• A clear plan for what to do next

Whether you're dealing with nagging pain, stuck at a performance plateau, coming back from an injury, or simply want to see what's limiting your running, we'll figure out what matters and build the plan around it.

Shoot me a DM or comment below to be seen within the week.

📍 South Shore & Cape Cod

Don't just take it from me. 🙌This is the kind of result I aim for with every client, not just addressing what hurts toda...
10/14/2026

Don't just take it from me. 🙌

This is the kind of result I aim for with every client, not just addressing what hurts today, but building real, lasting progress.

Still have spots open for the $99 October Running Performance Assessment. Come see what elite-level, 1:1 care actually looks like.

📍South Shore & Cape Cod — link in bio

Strength training can make you a more economical runner, but the type of strength training and intensity of running you'...
10/12/2026

Strength training can make you a more economical runner, but the type of strength training and intensity of running you're training for matter.

A 2024 systematic review and meta-analysis examined how different strength training methods influence running economy at different running speeds.

The findings:

→ High-load training can improve running economy across a range of speeds. (5:25-11:11 pace ~ esp. faster paces)

→ Plyometrics may be particularly beneficial at lower running speeds. (≤8:03 pace)

→ Combined methods may create complementary adaptations in force production, stiffness, and power. (9:40-6:41 pace)

→ Improvements are not guaranteed across every method, athlete, or running speed.

This is why strength training shouldn't simply be added to a running program without a purpose. Your event, race pace, training phase, injury history, and individual limitations should influence how you train.

📚 Llanos-Lagos et al. (2024). *Sports Medicine, 54*, 895–932.

Save this post and share it with a runner who needs to start strength training with more intention.

10/09/2026

Short on time? These are my go-to 3 strength exercises to stay healthy and/or for performance, based on my personal medical and training history.

For context, as a 37 y/o distance runner, my medical history includes: L4–5 stress fracture + disc bulge, bilateral mid-portion Achilles tendinopathy, calf strain, 5th metatarsal and tibial bone stress injury, and years as a middle-distance runner with a tendency toward a forefoot strike.

Strength Programming: 3–4 total exercises/session

1️⃣ Trap Bar Deadlift: foundational hip hinge movement that builds lower-body strength while also challenging the postural muscle chain.

Prescription: x2-4 sets, 5–7 reps, RPE 7–8/10, ~70–80% 1RM, 2–3 min rest

2️⃣ Bulgarian Split Squat: Running is single-leg. This gives me a way to build unilateral strength and control without relying entirely on bilateral movements.

Prescription: x2-4 sets, 5–7 reps, RPE 7–8/10, ~70–80% 1RM, 2–3 min rest

3️⃣ Barbell Calf Isometric: Calf capacity. Particularly relevant given my Achilles and calf history, while also addressing the demands of a forefoot-oriented running style. We may be able to handle more load with isometrics than isotonics.

Prescription: x2-4 sets, 20-30 sec sustained hold, RPE 7–8/10, as much load as well tolerated, 2–3 min rest

Exercises and prescription would change throughout the year, but I prefer including a foundational lift, a single-leg lift, and a complementary lift.

Pressed for time? This can be done in 15-20 minutes, x2/wk. It doesn't take much time investment and likely reduces injury risk while promoting and performance.

Ever wonder why two runners with the same fitness level finish minutes apart? 🧠It's because many variables affect perfor...
10/07/2026

Ever wonder why two runners with the same fitness level finish minutes apart? 🧠

It's because many variables affect performance and injury risk, and knowing what to work on for a given athlete at the right time matters.

It could be running economy, strength, mobility, durability, lactate threshold, correct periodization through the year, nutrition, belief ~ there's so much affecting your potential.

That's what we'll look at during a runner's assessment. What matters right now for you and your goals to bridge you to health and/or performance.

It takes an experienced runner to know one. It takes an experienced clinician to narrow down what's most important. This isn't a generic assessment. It's one that outlines your training plan, exercise, shoes, recovery, run form, and whatever else we need to define.

Curious how to sharpen your training plan or rehab for your running? That's exactly what we dig into during the $99 October assessment. 👟

📍South Shore & Cape Cod ~ link in bio

Your marathon nutrition strategy should be decided before race day, not during it. 🏃‍♂️Carbohydrate availability, hydrat...
10/05/2026

Your marathon nutrition strategy should be decided before race day, not during it. 🏃‍♂️

Carbohydrate availability, hydration, caffeine, and fueling can all play a role in performance, but there’s no single strategy that works for every runner.

The important part? Practice it.

Your long runs are an opportunity to figure out:

→ What foods and fluids you tolerate
→ How much carbohydrate you can handle
→ When you prefer to fuel
→ How much fluid you need
→ Whether caffeine helps you
→ What actually works when you're running hard

The goal isn't to copy someone else's race-day nutrition plan.

It's to develop your plan through training so that when race day comes, you're executing something you've already tested.

Save this post as a starting point for building your marathon nutrition timeline.

Source: Cole et al. (2021), The Science and Practice of Middle and Long Distance Running, eds. Blagrove & Hayes.

If you're running 100, 200, or more miles, eventually the race becomes a battle with more than your legs.It becomes a ba...
10/02/2026

If you're running 100, 200, or more miles, eventually the race becomes a battle with more than your legs.

It becomes a battle with your circadian rhythm. 💤

The hours between ~2–4 AM can be especially difficult for ultrarunners. Performance slows, fatigue increases, and staying awake can become a bigger limiter than the terrain itself.

So can you "train" yourself to tolerate sleep deprivation? Nope.

Instead, think about sleep as another part of your race preparation.

A few things to consider:

🛌 Bank sleep before the race. Even adding ~1 hour of sleep per night during the week before a race may help.

🌙 Have a sleep strategy before you need one. Your approach should change depending on whether you're racing 72 hours.

😴 Short naps can be useful. For longer events, 20–40 minute naps may help manage accumulating fatigue.

☕ Take caffeine immediately before a short nap may allow the effects to kick in as you wake up.

And perhaps most importantly: Don't confuse practicing sleep deprivation with preparing for an ultra.

You can practice running at night. But intentionally sacrificing sleep repeatedly may cost more than it gives you.

Source: Koop, J. (2021). Training Essentials for Ultrarunning (2nd ed.). VeloPress.




New to Veracity? Let's fix what's holding your training back. 🏃‍♂️All October: $99 Running Performance Assessment (norma...
09/29/2026

New to Veracity? Let's fix what's holding your training back. 🏃‍♂️

All October: $99 Running Performance Assessment (normally $215) ~ right at your home or gym. No commute, no waiting room, just a dedicated hour figuring out what's actually going on with your body and your training, plus a clear plan for what comes next.

Whether it's nagging pain, a plateau, or just wanting to move or perform better before your next race, this is where we start.

1:1 Spots are limited. DM or click the link in bio to grab October availability.

📍South Shore & Cape Cod

09/28/2026

You can be the strongest person in the room. The most flexible. The most enduring. Doesn't mean your body knows how to translate that into the skill of running.

Running is a skill, just like shooting a basketball. Raw strength ≠ coordination. Raw endurance ≠ good mechanics.

Transferring that raw power into the art of running through a race is its own training. It has to be earned separately.

Strength gets you the engine. Skill gets you the mileage. 🏃

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