After just a few weeks of little to no exercise, your heart starts to show significant signs of detraining, according to a 2018 study on marathoners published in the Journal of Applied Physiology.

But a month isn’t that long and if you were running regularly before, you can bounce back fast. “If you take a month off, it will take you about a month to get back to where you were,” said de Mille.

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Research shows that bouts of exercise under 60 minutes can be great for the immune system, and HSS exercise physiologist, Polly de Mille RN, MA, RCEP, CSCS, USAT, explained now more than ever, it’s important not to over train. “As a woman, it’s important to work on bone density, which can be done with a walk or any weight-bearing exercise,” said de Mille. “And depending on your speed or if you’re walking up a hill, it can still be a great workout. You’re also still working a lot of the same musculature [of running] without the high-impact forces, that same gait pattern without excessive eccentric stress to your muscles. Although it’s different, it’s still helpful.”

HSS sports psychologist, Deborah N. Roche, PhD, added, “It’s important to have some grace with yourself and do the best you can. Right now, the goal with movement should be to get away from the fight or flight. You want to breathe and shift that arousal level. And a walk is a great place to start.”

Read the full article at Runnersworld.com.

de Mille noted convenience and variety as two of the most enticing reasons to try at-home apps. "You're in a no-judgement zone in your own home,"  she explained. "But the greatest benefits of at-home fitness apps are also their greatest liability," de Mille added. The roles of trainers and hands-on instructors exist for a reason, to ensure exercises are executed properly to avoid injury. "Even the greatest online instructors in the world can't watch your form when you're at home," she cited. 

Read the full article at Allure.com. This article also appeared in the June/July 2020 print issue. 

Roche explained that while virtual togetherness doesn’t replace the real thing, its motivating to see a teammate or friend when you open the screen of your computer. “There's camaraderie and motivation in that. Even though we may not know when we're getting back to normal, we'll be able to do this together,” said Roche.

de Mille added one might be more open to trying something new when working out at home. "The great thing about working out in the privacy of your own home is that you're not so worried about what other people think of you. This means that maybe you're open to a little more of making a fool of yourself than otherwise, which can make for a fun time trying new workouts with friends."

Read the full article at Livestrong.com.

de Mille suggests connecting with fellow runners and friends digitally through apps and virtual races, and for beginners to start off slow. “You need to give your musculoskeletal system time to get adjusted. Your body needs time to adapt,” she explains, advising to try a walk/run combination (three minutes on, one minute off.)

As most races have been canceled or postponed, de Mille adds that experienced runners should ease up on intense training and to adjust their performance goals. “We’re all under a lot of stress. Your body doesn’t necessarily differentiate between the sources, and cumulatively can have an impact on your immune system. Even though we may have more time to train right now, it’s not the optimal time to kick things into the next gear.” de Mille recommends keeping things moderate and attainable. “You should feel better when you finish a run. If you’re feeling trashed you’re doing a little too much.”

Read the full article at GQ.com.

Some may think that running on hard surfaces could lead to more injuries. “Although concrete is the hardest surface to run on, there is no solid research showing that running on concrete leads to any more injuries than running on asphalt, synthetic track, grass or a treadmill,” says Polly de Mille RN, MA, RCEP, CSCS, USAT, director of the Tisch Sports Performance Center at HSS, who adds that running on grass or trails can also help develop agility and stability.

Read the full article at REI.com.

“Balance is your ability to maintain equilibrium, or your center of gravity over a base of support,” explained Polly de Mille RN, MA, RCEP, CSCS, USAT, director of sports performance at HSS. de Mille also noted feeling steady on your feet (or hands, or elbows), helps keep joints in alignment as you move to prevent injury.

This article appeared in the December 2019 print edition.

Runner’s World spoke to Polly de Mille RN, MA, RCEP, CSCS, USAT, director of sports performance at HSS, about the rate of perceived exertion (RPE), a subjective assessment of how physically and mentally difficult an exercise is for you based on a scale ranging from 0-10 (0 being no exertion and 10 being the highest level of exertion). RPE gives runners a way to track their performance while considering other variables that affect performance. “RPE clues you into your body’s actual response to what you’re doing,” explained de Mille. “By training with RPE in mind, it extends your ability to withstand that hard effort,” said de Mille.

Read the article at Runnersworld.com.

Furthermore spoke to Polly de Mille RN, MA, RCEP, CSCS, USAT, director of sports performance at HSS, who debunked the notion of lactate being a waste product responsible for slowing people down mid-workout. "By no means does lactate fall into this category," said de Mille, as most of the lactate produced during exercise gets converted into energy to power your workout.

Additionally, lactate does not make your muscles burn. “As you break down carbs for fuel, the resulting adenosine triphosphate (the source of energy for all the cells in your body) releases hydrogen ions. When these ions accumulate, the pH levels in your muscles drop, making them more acidic. That, combined with the heat that builds up in your muscles bring demanding efforts, explains the burn—not lactate,” said de Mille.

Because the substance is associated with tough workouts, people often think lactate causes soreness. However, de Mille explained soreness sets in because of the inflammation and micro-tears that occur in the muscles during hard sessions. "If lactate were responsible, you’d feel sore after every intense workout," she cited.

Lastly, while its common to see people foam rolling after they train as a way to "flush" the lactate out of their system, de Mille explained while foam rolling has many benefits, they are unrelated to flushing out lactate. “Even if you sat down and did nothing after a hard workout, your lactate levels would return to normal within thirty to sixty minutes,” noted de Mille.

This article originally appeared on Furthermore.equinox.com.

My Fitness Pal Blog spoke to Polly de Mille RN, MA, RCEP, CSCS, USAT, director of sports performance at HSS, who underscored the importance of foam rolling the upper back, also known as the thoracic spine. “We spend a lot of time hunched over at computers, preparing food, changing diapers, etc., and our upper backs are stressed in that position,” explained de Mille. While the thoracic spine is usually curved outward, hunched posture is an extreme version of what the thoracic spine should look like. Exaggerated hunching can cause stiffness and pain in the upper back and neck region.

de Mille instructed, “Rest your upper back on the roller with your knees bent. Place your hands behind your head and draw your elbows together pointing toward the ceiling. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades.” She further advised, “Curl your trunk forward as you roll so your back is heavy into the roller. You can lean more on the right side of your upper back for a few rolls and then more on the left side. Stop at various spots and slowly side bend right and left.”

Read the full article at MyFitnessPal.com.

de Mille writes foam rolling is a self-massage technique used to rehydrate the fascia, the connective tissue that surrounds the muscles, and advises people to foam roll pre and post workout. Pre-workout foam rolling can help activate muscles by increasing blood flow to areas, which can help increase flexibility and mobility. Post-workout foam rolling is an effective cool down method, to help promote the circulation of metabolic wastes, aid in muscle recovery and reduce soreness. de Mille adds that foam rolling can be a great injury recovery tool, however there are guidelines to keep in mind for optimal results.

Read the full article at SportsMD.com.

As part of her training, Alessi engaged Polly de Mille RN, MA, RCEP, CSCS, USAT, director, Tisch Sports Performance Center at HSS, to participate in a VO2 max test and gait analysis to evaluate her form and breathing technique. Following, Pamela Geisel, MS, CSCS, exercise physiologist at HSS developed a 7.5-week training program based on Alessi’s test results. This routine included boxing, cycling, strength training, and tempo runs. Geisel noted the most important was to get Alessi on her feet as much as possible. "A typical marathon training program is 16-20 weeks long with a solid running base," said Geisel. In addition, Geisel provided step goals for Alessi to reach – first 14,000, then 16,000, and finally 30,000 steps a day. "The key isn't speed, but endurance," cited Geisel.

Read the full article at Shape.com.