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Training Tips for Runners

Nutrition for Endurance Events: Fueling Your Performance

Posted August 21, 2023 by Maria Bossard, Summa Health Wellness Center Fitness Specialist


‘Tis the season for outdoor endurance sports! While gearing up with the best apparel, shoes and playlist is essential, don't overlook the power of nutrition. Learn how to properly fuel your body with carbohydrates, fluid and electrolytes during endurance activities that last longer than an hour.

Muscle Glycogen: Your Energy Source

Understanding Muscle Glycogen and Energy Utilization

During exercise, your muscles rely on muscle glycogen as a primary energy source. As your…

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8 Strengthening Exercises to Prevent Running Injuries

Posted July 04, 2023 by Greg Schimmoeller, PT, and Chris Miloscia, PT


When training for a marathon, obviously, the ultimate goal is to cross the finish line. So it’s important to take care of your body during training to achieve that goal! Here are some healthy habits that can help keep runners free from injury:

  • Warm up and cool down properly.
  • Watch hydration and nutrition.
  • Cross train.
  • Follow a training plan and be careful on advancing mileage too quickly and number of hard days.

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10 Common Running Injuries and Why They Occur

Posted June 27, 2023 by By Greg Schimmoeller, PT, and Chris Miloscia, PT


With everything it takes to train for a marathon, the last thing you need is for a running injury to throw a wrench in your routine. But a recent sports medicine study1 shows that an estimated 30 percent of runners training for a marathon suffer some kind of injury. Types of injuries vary, but 10 common ones include:

  1. IT band syndrome
    Occurs when the iliotibial band, rubs against your hip or knee bones, it gets swollen and irritated, leading to lateral knee pain as the…

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Dynamic Stretching

Posted June 20, 2023 by Karen Carson PT


We all have different reasons for running in the Akron Marathon series, whether it is to finish our first marathon, get a PR, lose weight or progress our love of running. We prepare with the “pounding” of miles, repeats, sprinting and rest/recovery. As a Summa Health physical therapist, one of the training components for running that is often missed or not understood by an athlete is dynamic stretching. This component, with consistent use, can reduce injury and…

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Checklist for Returning To Running Postpartum

Posted June 13, 2023


Step 1: Activity

Make sure that you have been cleared to return to running by your medical provider. It’s generally advisable to wait 12 weeks after delivery and be able to pass the following tests to start gradually returning to running. You need to have the ability to complete all the tasks below without:

  • Leaking
  • Pelvic “heaviness”, “dragging” or a “falling out” sensation

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What to Consider Before Returning to Run After Childbirth

Posted June 06, 2023 by Amina Phelps, PT, DPT, Pelvic Floor Therapist


Some women feel ready and want to get back to running and exercise soon after childbirth. This is often encouraged as exercise has many physical and mental health benefits; however, keep in mind that pregnancy and childbirth produce unique changes in the muscles and ligaments of your pelvic floor, trunk, hips and feet. These changes can create an increased likelihood of:

  • Urinary or bowel incontinence
  • Pelvic organ prolapse
  • Hip injury or pain

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What to Eat After a Marathon

Posted May 30, 2023 by Michelle Boltz, MS, RD, CSSD, LD


Post-race dos and don'ts:

Congratulations! You’ve finished the race, and now it is time to rehydrate and refuel.  Below are some post-race nutrition tips. 

These tips are according to the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM.

Do rehydrate:

Rehydrate your body with about 16-24 oz. of fluid for every pound lost.  

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What to Eat During a Marathon

Posted May 16, 2023 by Michelle Boltz, MS, RD, CSSD, LD


During race dos and don'ts:

You woke up early and followed our tips for what to eat before a race. Now your race has started – see what to eat and drink during a marathon. We’ll see you at the finish line!  

Do: include about 30-60 grams of carbohydrate per hour.

Some examples include:

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What to Eat Before a Marathon

Posted May 02, 2023 by Michelle Boltz, MS, RD, CSSD, LD


Pre-race dos and don'ts:

You’ve trained hard!  You’ve consistently fueled your body throughout the training process, and you are now ready to run 26.2 miles!  But what should you eat before your race begins?

Below are some race-day fueling tips to have you feeling, and performing, your best!  Finish strong by following these tips according to the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM.  

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Avoiding the Wall

Posted April 04, 2023 by Nick Ferguson, AT


Running a marathon can be a grueling test of endurance for world class runners, first-timers, and everyone in between. As you prepare to compete in this year’s Akron Marathon, start to plan ahead so you can avoid the dreaded “wall.”  The wall is that feeling when you run out of energy and feel weak, dizzy, or that get that heavy feeling. Physiologically, the wall is the point at which glycogen (stored glucose) is depleted and your body…

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Choosing a Gel or Quick Energy or Carbohydrate Source

Posted March 21, 2023 by Michelle Boltz, MS, RD, CSSD, LD


When it comes to fueling strategies during long duration exercise (exercise lasting longer than 1 hour) one must remember that carbohydrate is the master fuel.  Even before beginning exercise, it is encouraged to start with a full gas tank of muscle energy, by fueling with carbohydrates.

Below are guidelines, as represented in the Position Statement from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, on…

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Joint Pain and Your Options

Posted March 20, 2023


Watch Kiel Pfefferle, M.D. discuss joint pain options.

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Strength Training Tips for Runners

Posted March 07, 2023 by Joe Cieszynski, MS AT CSCS


Lifting weights is kind of popular now a days. Everyone lifts. Swanky gyms seem to be popping up on every corner. But, you’re a runner and runners don’t lift weights, right? Runners just run, run, run. More miles are better, right? Well, not exactly. More is not always better.

Many health and fitness professionals are touting the benefits of strength training for runners and there is a mountain of research out there backing up those claims that strength training…

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Don't Let Tendon Pain Hold You Back

Posted February 23, 2023 by Nilesh Shah, M.D.


Do simple tasks cause your shoulder, elbow, knee or foot pain? If you’ve been suffering for three months or longer then you may have chronic tendon pain.


Summa Health Orthopedic Institute is offering a new, breakthrough technology for the treatment of chronic tendon pain. Tenex Health TX® uses ultrasound imaging and ultrasonic energy to target damaged and degenerated tendon tissue. It’s then removed through a minimally invasive procedure.

It has…

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Warming Up Before a Run or Workout

Posted February 21, 2023 by Ali Ziegler


Here are eight exercises to help warmup. Perform each exercise for 30 to 60 seconds. 

Jumping Jacks: Start in a standing position with hands to yours sides and feet together. Then, perform a small hop to bring your feet out, slightly past hip width, and your arms into a V above your head (think making your body look like an X). Then perform another small hop to bring your body back to starting position. 

Low intensity modification: Step out with right leg and…

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Personal Record Tips

Posted February 07, 2023 by Laurie Regallis, BS, LAT, ATC


All runners think about it, some achieve it and some train specifically for it. What is it you ask? A PR – Personal Record. The only competitors are yourself and the race clock. For the majority of runners, getting the elusive PR or personal best (PB), requires a great deal of work, including adhering to a strict training plan and nutrition plan. Along with consistency in training, utilizing some general strategies will also help you toe the line confidently.

  1. In the…

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Recovery Tips Following a Marathon

Posted January 24, 2023 by Ron Burdette, AT


Congratulations for competing in an Akron Marathon Series Event! Now that the hardest work is over, it is time to focus on the recovery phase. It is important to note that many factors contribute to post-race recovery; including the intensity of the race, your overall health and weather conditions. Every recovery is different, but here are tips to accelerate the healing process. 

  • Continue walking at least 10 to 15 minutes after finishing the race. This will allow…

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Proper Tapering Will Ensure a Stronger Marathon

Posted January 10, 2023 by Laurie Regallis, AT


If you’ve been around veteran runners, you may have heard them mention that they are “tapering” before a big race. What is this taper that they talk about? The taper is a very important part of any marathon training program. Usually started three weeks before race day, the taper consists of cutting back on your mileage to allow your body time to rest, recover and prepare for race day. When done properly, the taper has proved to significantly boost…

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The Importance of Long Run

Posted December 27, 2022 by June Calet, AT


Long runs produce many beneficial physiological changes. According to Running Times Columnist and Coach Greg McMillan, when you run long, you physically increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscle. You also strengthen your muscles, tendons and ligaments.

“The more oxygen that you can deliver to the working muscles, the better…

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Trust Your Training

Posted December 13, 2022 by Kyle Rutledge, MS, AT, ATC


Your months of training are complete. The time has come – it’s finally race day. Whether this is your first marathon or one of many, the prerace jitters are normal yet can lead to not sticking to your training plan and, possibly, an unsuccessful race.

If you’re a beginner runner (or even a veteran) and think you’re alone every time you question your fitness, training plan, or race strategy, you couldn’t be farther from the truth. It is not…

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Marathon Training FAQ

Posted November 15, 2022 by Nilesh Shah, M.D.


Q: What should I be doing to avoid injury during training?
A: Proper warm-up and cool-down techniques should be utilized on days you’ll be running. This can include any or all of the following: adequate sleep, regular stretching routine, foam-roll before/after run, dynamic warm-up and active cool down.

Q: What are the best foods to eat during my training plan? As I get closer to race day?
A: The best plan to follow for race preparation is a well balanced diet.…

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Post-Race Recovery

Posted November 01, 2022 by Nilesh Shah, M.D.


So after months of training you did it, you completed the race for which you've been training. But, how you treat your body post-race is very important.

Next two weeks:

  • Continually re-hydrate. Your body will have lost significant amounts of fluid and electrolytes which need to be replaced.
  • Stay active and loose. If you can, go for a short walk to do some light cross training the day after. Avoid rigorous activities.
  • Eat well
  • Rest often
  • Consider a massage a few days after the race…

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Carpal Tunnel Syndrome

Posted September 20, 2022


.Listen to Ben Burkam, M.D. discuss with Ray Horner about the symptoms and treatment options for carpal tunnel syndrome.

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Exercise Induced Asthma

Posted August 09, 2022 by Robert Crawford, M.D.


Exercise-induced asthma can keep you and your child out of the activities you loves. Learn the symptoms and treatment options from Robert Crawford, M.D.

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What a Sports Medicine Doctor Treats

Posted July 26, 2022 by Robert Crawford, M.D.


Listen to Robert Crawford, M.D. share some of the conditions a Sports Medicine doctor treats.

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Shin Splints

Posted May 17, 2022 by Nilesh Shah, M.D.


Many people turn to running as a form of exercise because it’s an easy and inexpensive way to improve your cardiovascular health and lose weight. Nilesh Shah, M.D. shares some tips to alleviate shin pain (also known as shin splints) when you start a running program.

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Shoulder and Arm Injuries

Posted May 03, 2022 by Nilesh Shah, M.D.


Listen to Nilesh Shah, M.D. discuss some recent baseball injuries..

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How Acupuncture Needles Promote Healing

Posted April 19, 2022


Dry needling involves insertion of a very thin needle around trigger points, muscles, ligaments, tendons, and nerves to elicit a biochemical response in the brain to release trigger points and improve the body’s perception of pain location and intensity. Dry needling has been proven to be both very safe and effective for treating pain and improving function.  Dry needling is practiced within the framework of western medicine, not within the framework of traditional…

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Spring Back into Your Running Regimen with These 5 Training Tips

Posted April 10, 2022 by Nilesh Shah, MD


Spring breathes new life into the grass, plants and trees around us — and hopefully your training routine, too. As temperatures rise and the days get longer, many runners are eager to jump off the treadmill and into the outdoors.

But whether you’re an avid runner, looking to increase your miles or are just starting out for the first time, there are a few things to keep in mind before you head out the door.

After frigid temps and busy holiday schedules, you may have…

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Issues that Can Put the Brakes on Your Summer Run

Posted March 22, 2022 by Scott M. Barbone M.S., AT


When the temperatures soar into the 80s and beyond, but you’re determined to complete that training run, there are some key things to remember before you lace up your sneakers.


On warm, summer days, hydrating after a workout isn't enough. It's also important to drink water throughout the day before even heading outside for a run. Even if you're not used to carrying water, make a point to bring water during hot runs and sip an ounce or two every five or 10…

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6 Reasons Running is More Popular than Ever

Posted March 08, 2022 by Nilesh Shah, M.D.


Did you see the pictures from this past weekend’s Akron Marathon, or did you cheer on a friend or family member who was running? If it inspired you to dust off your own sneakers and hit the road, you’re not alone. Here are six reasons why you should start running!

Running makes you happier.

No matter how you feel at any given moment, running will make you feel better. This feeling goes beyond the "runner's high"—that rush of feel-good hormones known as…

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Marathon Race Tips

Posted February 22, 2022 by Nilesh Shah, M.D.


Just making the decision to run a marathon is a huge achievement. But what are some steps you can take before and during the race to make sure you have a successful and safe run? Here are some recommendations promoted by the American College of Sports Medicine.

Hydration/Avoiding Heat Illness

  1. Drink 8-10 ounces of sports drink 2-3 hours before the race to make sure you are properly hydrated before arriving at the starting line.
  2. 10-20 minutes before the race, drink another 8…

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10 Tips for Running Your First Organized Race

Posted February 08, 2022 by Nick Ferguson, MBA, AT


Training for the Big Event


1. Take Your Time and Use a Formal Training Program

Going from a sedentary lifestyle to running a 5K or longer race is an attainable goal for almost everyone. However, running is not without risk and following one of the many formal programs, such as Couch to 5K or other run/walk training programs (available online) can help keep you from sustaining injury by doing too much too early. These programs also help keep you motivated by giving you…

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Starting a Running Routine

Posted January 11, 2022 by Nilesh Shah, M.D.


Watch Nilesh Shah, M.D. share tips for starting a running routine. These running tips will help keep you injury free.

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So You Want to Run?

Posted December 22, 2021 by Nilesh Shah, MD


Running is great cardiovascular exercise and most of my patients start running to lose weight. It is a great exercise for weight loss, and running has amazing positive feedback. You feel better after a run, and as the pounds start coming off, you get hooked. This is when the problems start. As typical human nature takes over, we think: a little is good, so a lot is obviously better.

It starts as an ache — and you keep running. The ache becomes a pain — you…

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Why Running is the New Trend

Posted December 08, 2021 by Nilesh Shah, MD



There's plenty of scientific evidence that proves regular exercise (30 minutes, five times per week) — and running in particular — has huge health benefits. Here are the top 7 benefits of running, courtesy of Dr. Shah.

1. Running makes you happier.

No matter how you feel at any given moment, running will make you feel better. This feeling goes beyond the “runner's high” — that rush of feel-good hormones known as endocannabinoids.…

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How to Feel Like an Olympian

Posted November 24, 2021 by Scott M. Barbone M.S., AT


Whether it is a urinary tract infection, sinus infection, or an infected wound, most people consider these things to be a part
of life. While many infections clear up on their own or with antibiotic medications, some infections progress to a life-threatening condition called sepsis.

According to the Sepsis Alliance, 1.7 million Americans are diagnosed with sepsis every year. What’s more, sepsis is the leading cause of death in U.S. hospitals, accounting for 35% of all…

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Prepping for Back to School Sports

Posted November 10, 2021


If you have kids active in sports, July is the perfect time to make sure all their paperwork is in order so they can get back on the field, court or mat. The Summa Health Orthopedic Institute offers a number of services for student athletes from sports physicals to pre-season baseline testing for concussions.

Pre-Season Physicals

The Summa Health Orthopedic Institute provides pre-participation sports physicals, which are required by school districts in order for your child to…

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Dynamic Stretching

Posted October 13, 2021 by Maria Stadelman



Our bodies have many muscle fibers and connective tissues that need to be activated and stimulated before exercise or activity. Warming up with dynamic stretches helps our bodies prepare for work.

  • Increases blood flow to working muscles
  • Moves muscles through their range of motion
  • Prevents injury

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Choosing the Right Sports Drink

Posted September 28, 2021 by Nilesh Shah, M.D.


Summer is a popular time for all sorts of races, from a 5K to a full marathon. While running in the summer heat, it's important to stay hydrated. Here are some recommendations promoted by the American College of Sports Medicine.

Hydration/Avoiding Heat Illness

  • Drink 8-10 ounces of sports drink 2-3 hours before the race to make sure you are properly hydrated before arriving at the starting line.
  • 10-20 minutes before the race, drink another 8 ounces of sports drink.
  • Just before the…

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