Benefits of Acupuncture while training for the NYC Marathon
In this blog, Kristen Boscaino, Head of Operations at Acuworx, sat down for a conversation with licensed acupuncturist and New York City Marathon runner, Emily Reimann, to talk about preparing for this fall’s NYC Marathon and the benefits of Acupuncture within that process.
How Acupuncture supports marathon training and enhances performance and recovery
KB: Congrats on getting into this fall’s NYC Marathon! The competition is high so that is an accomplishment in itself. What is your training regimen like?
ER: I started out following a strict training plan with recommended mileage and specific training days, but discovered I needed more flexibility with my training style. I was increasing my mileage too quickly and struggled on long runs. Running became less joyful. Running is my meditation. It is the activity I most enjoy both physically and mentally. So I instead turned to my body's wisdom and began to train more intuitively. Using a training plan received from my running group, Jersey Women Strong, as a template, I was able to curate a more enjoyable plan. Currently, I do 2 strength training sessions per week along with 4 running days: 1 is a workout dedicated to speed, 1 dedicated to higher mileage, and the other 2 more "easy" days at a comfortable pace. My strength sessions are on the same days as harder runs, so my easy days remain easy. I also incorporate cross-training and swim and hike once per week as well. Yoga and mobility work are for rest days. This helps keep my joints lubricated and muscles flexible.
Here’s an example of my training schedule on a typical week:
Mondays - yoga
Tuesdays - speed + strength
Wednesdays - easy run + mobility/strength
Thursdays - cross-train (hike)
Fridays - yoga
Saturdays - easy run + swim
Sundays - long run
KB: Wow that’s incredible! What is your motivation? Also did you decide to raise any money for a charity?
ER: I decided to participate a little late in the season. By the time I started exploring charities to run for, most slots were already taken. But I remained positive and visualized myself running the New York Marathon this fall. Sure enough, a couple days after reaching out to all the charities I was interested in, I received an email from my running group. They had a few spots available and would be holding a lottery. I entered and won a slot!
KB: Can acupuncture aid in self-care or performance and recovery?
ER: I began running as a high school freshman. But I didn't consider myself particularly talented or fast. Though I still fell in love with the activity. After 20 years, running has been my go-to to maintain a healthy, balanced life. I dreamed running a marathon would be an amazing achievement. Unfortunately, shortly after taking on this new hobby, I tore a meniscus and needed 2 knee surgeries while still in high school. Pain resurfaced whenever I ran again. It wasn’t until grad school (for acupuncture and Chinese Medicine) when my running changed. Besides incorporating more strength in my routine, I also began receiving regular acupuncture treatments any time an old injury flares up.
KB: Wow, acupuncture helped you maintain training by keeping old injuries at bay. I know so many athletes whose training suffers due to nagging old injuries.
KB: What is your diet like during training?
ER: Now I also incorporate Chinese Medicine internally. This means focusing on foods to build Qi and nourish Yin. My go to right now is making bone broth in my slow cooker, while enjoying a long run. I create a soup loaded up with veggies, protein, and grains. I also love incorporating Chinese herbs into my oatmeal along with collagen, flax/chia seeds, and cherries or blueberries. Supplementing my diet with high quality curcumin along with fish oil keeps inflammation in check. Avoiding coffee before a run is essential as that can scatter Qi and burn through Yin. I opt for a plant based organic pre-workout supplement containing beetroot powder. Mornings I always make sure I fuel with a high quality substitute for a multi-vitamin such as Athletic Greens to which I add trace minerals and D3 + K2. Maintaining proper electrolyte balance while training is super important. My favorites include nuun and LMNT.
As Emily shared, rest is a critical part of recovery for your body. Acupuncture for athletes is a proven way to increase the longevity of your running career. It also serves as a great source of injury rehabilitation for marathoners. We discuss the concept of rest and physical restoration more in another marathon blog post, focused specifically on recovery. We offer several specialized treatments in order to meet the individualized healing and recovery needs of each patient. Contact us today with any questions or to increase your running performance and improve your healing.
