Most runners think more miles are the answer — but the real unlock for speed, resilience, and running longevity is strength. Backed by new research, this blog breaks down why strength training improves running economy, reduces injury risk, and how NYC runners can train smarter with Zero Point One Physical Therapy’s proven 3-step approach.

When it comes to running performance, your form matters—but not in the way most people think. A new meta-analysis reveals that no single movement pattern makes or breaks your running economy. Instead, it’s the coordination of multiple biomechanical factors working together that gives runners an edge. Here’s what NYC runners need to know to move smarter, not just harder.

Your Metabolism Isn’t Slowing Down—You’re Just Moving Less.
You don’t need to accept weight gain, fatigue, or aches as inevitable signs of aging. Much of what we blame on “metabolism” is actually a lack of movement, capacity, and resilience—all of which can be trained.

Foam rolling has gained popularity for recovery and mobility, but does the science back it up? We explore recent research, bust some myths, and give you a clear strategy for using foam rolling to support your long-term movement health and performance. Perfect for active adults and beginners re-entering fitness.

How hard should you really train? A recent study reveals that pushing every set to failure can delay recovery for up to 72 hours—something active adults and those in physical therapy need to strategically place into their workload. At Zero Point One Physical Therapy NYC, we translate this research into smarter, more sustainable strength strategies that prioritize long-term movement health.

Strength training isn’t just for building muscle—it’s one of the most effective ways to prevent injuries, support joint health, and age with confidence. Learn how just a few sessions a week can dramatically reduce your injury risk and build a stronger, more resilient body for the long haul.

A new study in the British Journal of Sports Medicine confirms what we’ve always believed at Zero Point One PT—movement is the key to longevity. The research reveals that staying active can add over 10 years to your life, and even small, consistent efforts make a huge impact. The real challenge? Pain and injury keeping you from moving. But stopping isn’t the solution—adjusting how you move is. At Zero Point One PT, we create personalized strength & mobility plans that help you stay active, strong, and pain-free for life. Book a Free Phone Consult and start taking back control of your movement health today.

Diabetes isn’t just a blood sugar issue—it’s a movement health issue. Type 2 diabetes accelerates bone loss (osteoporosis), muscle wasting (sarcopenia), and joint dysfunction, making it harder to stay active and independent. The good news? Strength training, mobility work, and structured exercise can reverse insulin resistance, rebuild muscle, and protect your bones. Learn how movement is medicine for diabetes reversal.

Focusing on weight alone can be misleading when it comes to health. A recent study shows that high-frequency exercise combined with caloric restriction leads to greater fat loss while preserving muscle mass—an essential factor for metabolic health, strength, and longevity. Learn why body composition matters more than weight alone and how Zero Point One Physical Therapy can help you stay strong, pain-free, and active.

Did you know that half of all runners experience an injury annually? A 2021 systematic review reveals that strength training, gradual mileage increases, and choosing the right footwear—not trends—are key to staying injury-free. Learn how to implement these strategies and run stronger with expert guidance from Zero Point One Physical Therapy.

Taking a short break from training? Don’t stress—your body is built for resilience. Research shows that muscle memory, endurance adaptations, and even minimal training can help maintain your progress. Learn why missing workouts doesn’t mean starting over and how to train smarter for long-term fitness.

Maximizing recovery after exercise is essential for performance and injury prevention. Research shows ≥1.2 g/kg/hr of carbohydrates replenishes glycogen, while 20–40g of protein aids muscle repair. Ideally, refuel within 30–60 minutes, but up to 2 hours still supports recovery. Proper nutrition is even more crucial when rehabbing an injury, as it accelerates healing and tissue repair. Zero Point One Physical Therapy in NYC helps active individuals regain strength, reduce pain, and optimize recovery.

Walking is one of the most powerful tools for long-term health, pain-free movement, and injury prevention. Research shows that 4,000 steps per day is the minimum for reducing mortality and improving brain function, while 7,000 steps per day is the sweet spot for maximizing longevity and cardiovascular health. At Zero Point One Physical Therapy, we emphasize walking as a foundational movement for recovery, strength, and injury prevention. Learn how to incorporate more steps into your day to stay active and pain-free.

Aging isn’t just about the number of candles on your birthday cake—it’s about how well your body is functioning. Research shows that biological age, which reflects muscle mass, VO2 max, walking speed, and metabolic health, is a better predictor of longevity than chronological age. The best part? You have control over it. Strength and power training, cardiovascular fitness, and movement quality all play a key role in keeping your body young and resilient for years to come.

Strength and power training may seem similar, but their impact on your health and performance couldn't be more different. Strength lays the foundation, but power is what helps you move quickly and react efficiently—whether it's catching yourself from a fall or excelling in sports. Learn how to incorporate both for a healthier, stronger future.

Your strength today is your independence tomorrow. A new study reveals that strength gains from resistance training can last for years, reinforcing the idea that progressive strength training is one of the best long-term investments you can make for your health. Understanding Residual Training Effects helps us train smarter—while strength sticks around, speed and endurance fade faster. Want to train for longevity? Focus on building movement confidence, progressively loading strength work, and incorporating power training for a well-rounded approach.

Train Smarter: How to Keep Your Strength & Power for the Long Haul

Ever feel like you lose explosiveness after just a few missed workouts, but can still lift heavy? That’s because different fitness adaptations stick around for different lengths of time—a concept called Residual Training Effects (RTE).

At Zero Point One Physical Therapy in NYC, we help people train for longevity, not just short-term gains. Strength and endurance hold steady for weeks, but power and speed fade fast, which is why many people unknowingly lose the ability to move explosively as they age. Whether you’re training to prevent injury, stay active, or enhance performance, knowing how long different adaptations last can make or break your progress.

Maintaining strength as we age is crucial, but did you know that power—the ability to move quickly and efficiently—plays an even bigger role in staying independent? Research shows that power training can significantly reduce fall risk, improve daily function, and support bone health. At Zero Point One Physical Therapy, we help NYC residents over 50 build strength and power with personalized programs designed to promote longevity and confidence in movement.

Discover why lifting heavy isn’t the only way to build strength effectively. Recent research on low-load, high-repetition resistance training reveals that even lighter weights can deliver impressive strength gains while reducing muscle damage and recovery time. Whether you’re an elite athlete or someone recovering from an injury in NYC’s NoMad neighborhood, this approach offers a safe and effective alternative to traditional strength training.