Get ready to race the sunset with these weekly 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.
University Hospitals Sports Medicine provides the following recommendations to balance your body heat during your runs:
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:
Below is a breakdown of how to be a successful endurance athlete by keeping nutrition, biomechanics, mental preparation and injury prevention top-of-mind:
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:
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.
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.
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.
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.
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.
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.
Check back soon for more weekly tips!
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