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

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

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.  

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:

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.  

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…

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…

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

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…

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…

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…

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…

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…

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…

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…

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…

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.…

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…

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

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.

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

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.

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

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…

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…

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.

Dehydration

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…

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…

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…

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

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…

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.…

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…

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…

Purpose

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

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…