Sunset Sprint 5K/10K

TRAINING + HYDRATION TIPS

Get ready to race the sunset with these weekly training + hydration tips!

TRAINING + HYDRATION TIPS

We know that training for a race can be overwhelming. No matter if it’s your first run or you’re a seasoned veteran, these Training Tips provided by our partners at University Hospitals Sports Medicine will help keep you on the course and get you ready for race day.

TRAINING TIP #4: TOP 4 TIPS FOR EXERCISING IN THE HEAT

University Hospitals Sports Medicine provides the following recommendations to balance your body heat during your runs:

  • Warm Weather, Cool Mind – acclimate yourself to walks or runs in warmer weather over a period of about 1-2 weeks.
  • Drink More Water – drink 0.03 ounces of fluid per 2 pounds of body weight every 2-3 hours before exercise.
  • All the carbs – aim for 30 to 60 grams per hour of carbohydrates.
  • Recovery is essential – assure rehydration with sodium, fluid and protein after prolonged exercise.

TRAINING TIP #3: HOW TO CHOOSE THE RIGHT RUNNING SHOE

University Hospitals Sports Medicine knows how important keeping you on course is to crushing your training runs. Peep their top tips when selecting the best running shoe for you:

  • Determine Your Foot Arch: A wet test can help determine if you have high arches, flat feet or neutral arches. Place your feet in water and step on a towel or paper bag. Notice the imprint left by your foot.
  • What’s in Store?: Specialty running shoe stores are helpful in identifying the best suited shoe for your feet and running style.
  • Out With the Old, in With the New: Your old shoes can provide additional clues about your running form.
  • Your Running Style is Unique: There are running shoes for every body type and running style

TRAINING TIP #2: HOW ENDURANCE MEDICINE CAN HELP YOU REACH THE FINISH LINE

Below is a breakdown of how to be a successful endurance athlete by keeping nutrition, biomechanics, mental preparation and injury prevention top-of-mind:

  • Know How to Fuel Up – Knowing when and how your body uses energy can provide effective guidance to enhancing training and performance.
  • Keep Up Your Mental Energy – Mental training can help athletes power through the rigors of endurance sports and overcome fatigue.
  • Finish Healthy and Strong – A good deal of athletes will experience overuse injuries which may result in poor performance, fatigue and injuries to bones, muscles, ligaments or tendons.

TRAINING TIP #1: RUNNING INJURY VS MUSCLE SORENESS

Have you experienced muscle pain while training in the past? Listen to your body’s cues to tell the difference between and injury and soreness.

Runners know all to well that it is common to experience injuries during training periods. Common signs of injury include:

  • Pain symptoms that develop or intensify with running
  • Pain that does not decrease with rest and recovery
  • Painful or swollen joints
  • Pain that disrupts sleep

Muscle soreness is a tight or tired feeling during exercising. It typically lasts two to three days. Soreness can improve with rest, stretching and light movement.

Remember: Soreness is healthy and expected during training.

LEARN MORE ABOUT UH SPORTS MEDICINE


TRAINING + HYDRATION TIPS

While you’re chasing the sunset along Lake Erie’s north coast, we want to ensure that you’re staying properly hydrated. Our partners at Cleveland Water are sharing their helpful Hydration Tips so that your body can stay properly fueled on the course so that you can enjoy those 5K or 10K views.

HYDRATION TIP #4: STEADY HYDRATION IS KEY TO PERFORMING YOUR BEST

Cleveland Water recommends maintaining regular, steady hydration to help your body go the extra mile.

Even when you are not working out, be sure to drink water throughout the day by sipping from a reusable water bottle. Never forget to drink water before, during, and after your run. Drinking lots of water all at once won’t hydrate you properly and may leave you over-hydrated, which is just as bad as being dehydrated.

HYDRATION TIP #3: STAYING HYDRATED WHILE GOING GREEN

Staying hydrated is an essential; and so is keeping our planet clean.

While keeping your body hydrated, they suggest using a reusable water bottle that is filled with water from the tap. A gallon of tap water costs less than one cent, while a 16 oz. bottle of water is close to $1.50. Most often single-use plastic water bottles end up in the landfill, contributing to plastic pollution.

Your wallet and our planet will thank you later.

HYDRATION TIP #2: LISTEN TO YOUR BODY

Staying hydrated before, during and after a run is important to perform your best.

Specific fluid needs can vary greatly depending on your body size, environmental conditions, and duration and intensity of a run.

Listen to your body. If you find yourself getting thirsty or swearing excessively on a run – stop and get hydrated. Being in tune with your specific hydration needs will keep you healthy and moving forward on race day.

HYDRATION TIP #1: DETERMINE YOUR HYDRATION NEEDS

Runners know hydration is essential to feel and perform your best.

Determine you sweat rate to get an idea of your hydration needs on race day. Weigh yourself before and after a run. For each pound of body weight lost, you should drink 16 to 24 ounces of water. If you gain any weight on a run, you could be taking in too much fluid.

LEARN MORE ABOUT CLEVELAND WATER

Check back soon for more weekly tips!

https://www.uhhospitals.org/services/orthopedic-services/conditions-and-treatments/sports-medicine-services

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