Robyn Pester Physical Therapy

09/22/2025

🔥 Want to Run Faster Without Running More? Here’s the Science-Backed Hack 🔥

If you're in your 40s and feeling like running harder just leaves you more beat up than better — listen up. The key to improving your pace might not be more miles…
It might be jump training. 🏃‍♀️🦘

A controlled study of 96 endurance runners found that replacing just 5 minutes of a standard warm-up with jump rope drills, 2–4 times a week for 10 weeks, led to significant improvements in 3K time-trial performance.
💥 More speed.
💥 Better reactivity.
💥 Stronger, stiffer arches.

Here’s what else changed:

✅ Reactive strength — your ability to rebound quickly off the ground
✅ Running economy — using less energy to go the same pace
✅ Force production — so you feel more powerful, even late in the run

No change in VO2 max. No added training load.
Just smarter, faster adaptation — the kind that matters more in midlife when recovery takes longer and injuries hit harder.

Jump training doesn’t have to be high-impact.
Small, controlled hops. Soft landings. Think short bursts of jump rope or skips to wake up your nervous system and fire your stride mechanics. 🔥

You don’t need a gym.
You don’t need extra hours.
You just need a rope… and a plan.

🎯 The smartest runners in their 40s and 50s aren’t doing more — they’re training better.

📚 Reference: García-Pinillos et al. (2020), Int J Sports Physiol Perform — “Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness” (PubMed ID: 32163923
)

09/20/2025

🚨 Runners: 𝗬𝗼𝘂𝗿 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗠𝗶𝗴𝗵𝘁 𝗕𝗲 𝗠𝗶𝘀𝘀𝗶𝗻𝗴 𝗧𝗵𝗶𝘀 𝗦𝗶𝗺𝗽𝗹𝗲 𝗦𝘁𝗲𝗽 🚨

You crushed your run. Heart pumping. Sweat dripping. You’re proud...but your nervous system? It’s still in high gear. 😅

Here’s what most runners (especially midlife runners like us) don’t realize:
Running is a sympathetic activity. That’s your “go-go-go” nervous system. It gets you moving, but it doesn’t help you recover.

And that’s the problem.

If you jump straight from your run into work, errands, or parenting mode without downshifting your nervous system, your body stays stuck in stress mode. 😬
Over time, that delay in recovery can mean inflammation, poor sleep, slow healing, and yes — more injuries.

So how do you switch gears?

🧘‍♀️ Enter: The 7/11 Breath.

This simple breathing technique activates your parasympathetic nervous system — the part responsible for rest, recovery, and repair.

✅ Inhale for 7 seconds
✅ Exhale for 11 seconds
✅ Repeat for just 2 minutes

That’s it.

Research shows that longer exhalations stimulate the vagus nerve, the powerhouse of your parasympathetic system. Just two minutes of this breathing post-run can literally start calming your body and brain. 🧠✨

Think of it like hitting the brakes after a fast sprint. Without it, your body stays revved up — which might explain why you’re not bouncing back like you used to. 😓

This isn’t woo-woo. It’s science-backed recovery. It’s about giving your body what it needs to come back stronger tomorrow.

So next time you finish a run, don’t just collapse or scroll your phone.

Sit. Breathe. Recover.

You earned it. 💪

https://www.psychologytoday.com/us/blog/the-athletes-way/201905/longer-exhalations-are-an-easy-way-to-hack-your-vagus-nerve/amp

Longer exhalations during each cycle of breathing in and out can combat fight-or-flight stress responses by hacking into the autonomic nervous system.

09/19/2025

Hey Track Fans...still a few days left of the World Track Championships that have not disappointed.

Mondo broke the WR in the Pole Vault for the 14th time! Over 20 feet!

Good thing that man is not afraid of heights!😂

https://www.gotracktownusa.com/tokyo25?mc_cid=8680847266&mc_eid=8c41140568

From Hayward Field to Tokyo. Check back for Team USA highlights from the World Athletics Championships Tokyo 25, taking place September 13–21 in Tokyo, Japan.

09/16/2025

Here was my competition/inspiration for my track workout this week. This sweet woman does a 1/2 mile with her walker. Talk about no excuses!

09/11/2025

🥣 The Runner’s Smoothie: 30g of Strength in Every Sip 💪

Ever finish a run feeling like you earned something delicious — but also want it to actually help your body bounce back?

Say hello to your new go-to:
The Runner’s Smoothie — built for muscle recovery, bone strength, and hormone support.

Because here’s the deal:
After 40, our bodies need more than just mileage. They need smart fuel.

This one packs:
✅ 30g protein to rebuild muscle
✅ Calcium + magnesium for stronger bones
✅ Healthy fats + fiber to support hormone balance
✅ And yes... it tastes like dessert. 🍫

🧋 The Runner’s Smoothie
(30g protein – just blend and go!)

1 scoop chocolate or vanilla protein powder (20–25g protein)

1/2 cup plain Greek yogurt (10g protein + calcium boost)

1 tbsp almond butter (healthy fats for hormones)

1/2 frozen banana (potassium + natural sweetness)

1 tbsp ground flaxseed (hello, omega-3s!)

1/2 tsp cinnamon (blood sugar balance)

Handful of spinach (magnesium + bone health)

3/4 cup unsweetened almond milk

Ice cubes as needed

🌀 Blend until smooth. Sip. Recover. Repeat.

✨ Why it works:
This isn’t just a snack. It’s fuel for your recovery, your strength, and your next run.

👇
Comment “smoothie” and I’ll send you the printable recipe card!

09/10/2025

Hypertrophy vs. Strength: Which One Do You Actually Need After 40?

Let’s clear something up real quick:

Lifting weights doesn’t just mean “getting bulky.”
And running miles doesn’t mean you’re building strength. 😬

If you’ve been strength training for a while but still feel achy, under-recovered, or like your body’s not changing — you might be doing the right things… just with the wrong focus.

🧠 Here’s the cheat sheet:

👉 Hypertrophy = muscle growth (think: 6–12 reps, moderate weight, shorter rest)
👉 Strength = max force (think: 1–5 reps, heavier weight, longer rest)

Both are resistance training. Both matter.
But how you train = what results you get.

And if you’re a midlife runner like Lisa, you actually need both:
✅ Hypertrophy to build protective muscle mass
✅ Strength to stabilize your joints and power your stride
✅ Recovery to keep your hormones and bones happy

Still confused on what you should be doing in the gym?
You’re not alone — and this article breaks it down beautifully:

👉 Hypertrophy vs. Strength Training: Which One Should You Do?
https://www.healthline.com/health/exercise-fitness/hypertrophy-vs-strength

Don’t guess. Train smarter. 🧠💪

Hypertrophy increases the size of your muscles. Strength training increases the strength of your muscles. Learn more about each.

09/09/2025

💪 Running Strong After 40? Don’t Forget This. 👟

Running’s your happy place — until your knees, hips, or feet start protesting every step. Sound familiar?

Here’s the deal: after 40, our bodies need more than just miles.
We need muscle. We need strong bones. And no, running alone won’t cut it. 😬

As estrogen dips, so does bone density and muscle mass. That means more soreness, slower recovery, and higher risk of injury — unless we start training smarter.

But before you eye-roll and scroll… I’m not talking about spending hours in the gym.

Just 2 days a week of strength training — the right kind — can help you run stronger, recover faster, and feel like yourself again.

It’s not about bulking up. It’s about backing up the thing you love with the support your body actually needs now.

✨ Strong muscles = supported joints
✨ Healthy bones = long-term running freedom
✨ More confidence = every stride feels better

Midlife doesn’t mean slowing down. It means showing up with a better strategy.

👇
Comment “strong” if you’re ready to make your next decade your best one yet.
Let’s do this — together. 💥

09/08/2025

🏃‍♀️ Running Was Supposed to Be the Escape — Not the Problem 😩

You used to lace up to clear your mind.
Now? You’re wondering if your knees will make it past mile two.

Running was your thing.
Your therapy, your stress relief, your sanity saver.

But lately, it feels more like a gamble.

👉 Will your hip flare up again?
👉 Will you have to cut your run short?
👉 Will you spend the rest of the day stiff and sore?

You’ve stretched. Rested. Maybe even backed off completely.
But the results? Meh. 🤷‍♀️

Here’s the truth:
Your body isn’t broken. It’s just changing.
And the same plan that worked at 30? It’s not going to cut it anymore.

After 40, hormones shift. Recovery slows. Muscle mass declines.
But that doesn’t mean you have to give up the thing you love.

It just means it’s time for a new approach. 💡

One that includes:
✅ Smarter strength training
✅ Recovery that actually restores
✅ Nutrition that supports your bones + hormones
✅ And a strategy built for longevity — not burnout

You don’t need more miles.
You need a better plan. And you deserve to feel strong again.

👇
Comment “fix it” if this hit home and you're ready to feel good on your runs again — not broken.

09/07/2025

Some days, it’s not about the pace...
It’s about pride.
And maybe just a little knee regret later. 😅

08/28/2025

What’s one recovery habit you swear by—and one you’re still trying to make stick?” 😅🧘‍♀️

Whether it’s foam rolling, protein after runs, or finally going to bed before 10… we’ve all got
our wins (and workarounds).

Drop yours below—let’s learn from each other and keep the momentum going. 💬👇

08/21/2025

The Midlife Runner’s Breakfast That Fuels Strength, Not Stress 🥣✨

If your mornings feel rushed, your energy crashes mid-run, or your joints feel stiff before you lace up—this breakfast was made for you.

Packed with protein, healthy fats, and hormone-supporting nutrients, this no-fuss recipe helps your body recover smarter and run stronger—all before your second cup of coffee. 💪🏃‍♀️

Try it this week and feel the difference.

08/19/2025

“Power in your lungs = power in your run.”

Incorporate diaphragmatic and nasal breathing during easy runs, plus a short daily breathwork routine to support endurance, recovery, and stress balance.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10224217/?utm_source=chatgpt.com

Breathing is a natural and necessary process for humans. At the same time, the respiratory pace and frequency can vary so much, depending on the status of the subject. Specifically, in sports, breathing can have the effect of limiting performance ...