Sunset Sprint 5K/10K
TRAINING + HYDRATION TIPS
Get ready to race the sunset with these weekly training + hydration tips!
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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: A RUNNERS GUIDE TO LOWER BACK PAIN
Nearly 80% of adults experience some level of low back pain in their lives. It’s not uncommon for runners to experience low back pain, but for their own unique reasons. University Hospitals Sports Medicine breaks what could be the cause of the pain and how to relieve it.
Many running injures, including strains, may be a result of faulty training techniques such as improper shoe wear, a sharp increase in mileage, hill running and inaccurate training intensity.
At times, low back pain can be also be due to muscle imbalance, meaning certain muscle are weaker compared to others.
Strengthening your core and targeting other muscles such as your hamstrings, calves and hip flexors can help improve flexibility and relieve the pain you may be experiencing from training. Most runners can benefit from the following core strengthening exercises:
- Planks
- Bird Dogs
- Curl-ups
- Other variations of hip strengthening stretches
TRAINING TIP #3: RUNNING FOR SENIORS
There is a time and pace for runners of all ages. Many studies show running helps improve muscle strength, balance, energy and overall health. The following are some of the top tips for seniors who want to get started on a running program:
- Warm up slowly – Always stretch before running. If you are new to exercise, start by walking and then progressively adding short spurts of running to build your endurance.
- Wear proper running shoes – Poorly fit shoes can effect balance and lead to injury. Specialty running store can help get you properly fit!
- Bring a water bottle & refuel – Stop for a drink when needed during your run to stay hydrated. Post-race, refuel with a healthy snack, such as a piece of fruit.
- Run with a buddy – Friends motivate friends!
Listen to your body and take rest days. For those who want to get started, Running 101 is offered at multiple University Hospitals locations throughout the Cleveland area!
TRAINING TIP #2: HOW TO PERFECT YOUR RUNNING FORM & IMPROVE TIME
Thinking about getting your running gait analyzed?
Seeing a physical therapist who can use video analysis and other assessments to help perfect your running form, avoid injuries and improve your running time.
These types of analysis can provide a runner with:
- A personalized exercise program to optimize performance and minimize pain
- Valuable feedback and advice to help you run more effectively and achieve your fitness goals
- Improve stance, cadence and motion
- Find the appropriate running shoe based on foot patterns
TRAINING TIP #1: BENEFITS OF SEEING A SPORTS MEDICINE PHYSICIAN
Misconception: You need to be a professional athlete to see a sports medicine physician.
Many people experience acute or chronic injuries while exercising, training and even at work. Sports medicine programs use similar tools and treatments as they might use with pro athletes to help the body bounce back. With the help of a sports medicine physician, most runners are able to return to 100% activity.
University Hospitals Sports Medicine explains the physical and mental benefits of seeing a sports medicine physician below:
- In addition to current injuries, sports medicine physicians can create tailored programs for you focused on injury prevention, nutrition, and performance enhancement goals
- Sport physicians work to prevent people of all ages from experiencing negative feelings such as anxiety and depression after an injury
- Advances in medication and diagnostic ultrasounds have made non-surgical procedures a much more effective method of treatment
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
HYDRATION TIP #4: STEADY HYDRATION IS KEY
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, use 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.
Check back soon for more weekly tips!
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