[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/04\/running-tips-from-upmc-lemieux-sports-complex\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/04\/running-tips-from-upmc-lemieux-sports-complex\/","headline":"Running Tips from the Experts at UPMC Lemieux Sports Complex","name":"Running Tips from the Experts at UPMC Lemieux Sports Complex","description":"As the weather gets nicer, people are going outside and logging more and more miles. Whether you\u2019re preparing for a race or running to stay in shape, it\u2019s important to train properly. Learn more with tips from our experts. ","datePublished":"2016-04-19","dateModified":"2023-03-29","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/04\/running-tips-from-upmc-lemieux-sports-complex.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/04\/running-tips-from-upmc-lemieux-sports-complex.jpg","height":325,"width":753},"url":"https:\/\/share-dev.upmc.com\/2016\/04\/running-tips-from-upmc-lemieux-sports-complex\/","about":["Fitness","Sports Medicine"],"wordCount":798,"keywords":["Running Tips","Running Training","sports medicine","UPMC Lemieux Sports Complex"],"articleBody":"As the weather gets nicer, people are going outside and logging more and more miles. Whether you\u2019re preparing for a race or running to stay in shape, it\u2019s important to train properly. The experts at the UPMC Lemieux Sports Complex offer their best running tips.Dynamic Warm-UpRunners should start their workouts with a dynamic warm-up to help make the most of each mile. A dynamic warm-up uses active stretches and movements to activate the body, as opposed to more traditional, static stretches. \u2013 Experts at the\u00a0UPMC Lemieux Sports ComplexVary Carbohydrate ChoicesBe sensible about your carbohydrate selections. Don\u2019t just get all your carbs from fruit or white bread. Loading up on fruit may cause diarrhea. Loading up on white bread may cause constipation. Adding variety from various carbohydrate sources provides your body with the right balance of fiber, B vitamins, iron, and other vitamins and minerals. \u2013 UPMC Sports NutritionAvoid OvertrainingMorning resting heart rate (MRHR) can be a good indicator of overtraining and fatigue, which may lead to injuries. Each morning for a week, take your pulse before getting out of bed and calculate your average MRHR per minute. An increase by seven beats per minute or more may indicate overtraining. As overtraining can lead to an increased risk for injuries or burnout, when you note an increase in MRHR, consider incorporating light training or rest days until MRHR returns. \u2013Physical Medicine and Rehabilitation Sports MedicineUse a Foam RollerSpend eight to 10 minutes using a foam roller to loosen up soft-tissue problem areas. Runners should focus on their calves, quads, lower back, hamstrings, and hip flexors. Roll each area 15 to 20 times, depending on how tight you feel. \u2013 Experts at the UPMC Lemieux Sports ComplexStretch After You RunTake the time to stretch your calf muscles, hamstrings, quadriceps, and IT band. Stretching these areas can help to decrease the stiffness and soreness that sets in after you run.\u00a0 \u2013Pat Garvey, DPT, facility director, UPMC Rehabilitation InstituteGlute Activation Before RunningProperly using your glutes while running decreases internal rotation at the hip and knee. To activate glutes before your run, perform sidestepping with a band around your feet. Take 10 steps in each direction. Repeat twice.\u00a0 \u2013 Pat Garvey, DPT, facility director, UPMC Rehabilitation InstituteStretch Your FeetRolling your feet on top of a golf or lacrosse ball will prepare your feet for the challenges of running.\u00a0 Use longitudinal and cross-fiber strokes on all the tight areas. This will give your feet a freshly prepped feeling before you go out for your run. \u2013 Experts at the\u00a0UPMC Lemieux Sports ComplexBefore a Race, Maintain Calorie IntakeTaper your training, but don\u2019t taper your intake. The 600 to 1,000 calories you were burning during your long training runs are now going to be used by your muscles for extra fuel. By saving the calories that you otherwise would have burned during training, you can now double your glycogen stores. \u2013 UPMC Sports NutritionBenefits of Compression GearBy applying a balanced surface pressure to specific body parts, compression garments trigger the acceleration of blood flow and increase oxygen delivery to specific muscle groups. This allows athletes to work at a higher rate for a longer period of time, and circulation improvements help the body recover faster by reducing the build-up of lactic acid. \u2013\u00a0Melissa McLane, DOImportance of Cross-TrainingRunning is a full-body sport using your calves and quads, as well as your butt, abs, and arms. Cross-training is an important part of any training regimen because it helps you work your full body, prevent injury, and enhance running performance. \u00a0\u2013 Experts at the UPMC Lemieux Sports ComplexWear the Right ShoesThe most important thing you\u2019ll need before you hit the pavement is a good pair of running shoes. They don\u2019t need to have all the latest bells and whistles, but they should fit well, provide the right support, and be suited for the type of running you\u2019ll be doing. \u2013 Ron DeAngelo, LAT, UPMC Sports PerformancePrinciple of OverloadIn order to improve your fitness without risking an injury, we recommended you increase your training volume or intensity by no more than 10% per week. For example, if you ran a total of 30 miles last week, then your training for next week should be around 33 miles per week when keeping the pace and intensity the same.Many people’s tendency is to try to build up the training volume and intensity quickly, but a gradual increase in volume or intensity will likely pay off in a long run by reducing the risk of injuries and thus allowing you to continue to train. \u2013\u00a0Physical Medicine and Rehabilitation Sports MedicineEditor's Note: This video was originally published on April 19, 2016, and was last reviewed on March 29, 2023."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"04","item":"https:\/\/share-dev.upmc.com\/2016\/\/04\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Running Tips from the Experts at UPMC Lemieux Sports Complex","item":"https:\/\/share-dev.upmc.com\/2016\/04\/running-tips-from-upmc-lemieux-sports-complex\/#breadcrumbitem"}]}]