Grace, Glutes and a Game Plan: 6 Race-Ready Running Tips

Whether you're training for your first 5K or chasing a marathon personal best, smart preparation is key to running strong and staying injury-free. At Emory Healthcare, running is more than a sport—it’s a science. Through our Emory Sports Medicine Center, we support runners of all levels with expert care, personalized training insights and leading-edge recovery tools.

Running continues to be a favorite form of exercise, from casual neighborhood jogs to training for long-distance.  Over the past two decades, interest in half-marathons and marathons has surged, with U.S. marathon participation nearly doubling from 2000 to its peak in 2016.

And running is beloved here in Atlanta, where every Fourth of July Atlanta’s iconic “main street” is transformed into a sea of runners as tens of thousands lace up for the AJC Peachtree Road Race organized by the Atlanta Track Club. This hot, hilly 10K—now in its 56th year—blends community spirit with elite competition.

To help you run smarter, we spoke with Beth Harness, M.Ed., ATC, LAT—a clinical athletic trainer at Emory Sports Medicine and a five-time marathoner—about how to build strength, avoid injury, and enjoy the journey.

Whether you're lacing up your running shoes for their inaugural run or racing the Peachtree, these expert-backed tips will help you train smarter and stay healthy year-round.

1. Start Where You Are: Practice Grace Over Grit

Harness’s key piece of advice for runners of all levels? “Start where you are and give yourself grace.”

As an athletic trainer to some of Georgia’s top athletes, Harness encourages both beginners and seasoned runners to:

• Set realistic goals based on your current fitness level.
• Build mileage gradually to avoid overuse injuries.
• Celebrate progress, not just pace.
• Take your rest days seriously and listen to your body.

She also encourages runners to keep a healthy relationship with the sport by finding joy in it—whether that’s through a supportive run group, a scenic trail or a route that makes where you live feel new again.

Harness trains with a weekly local run crew and races year-round, and will be hitting the for the Peachtree Road Race herself this year. 

2. Running Shouldn’t Hurt: Preventing Common Injuries

Many fledgling runners are sidelined before they can find that fun balance. "Running is hard on your joints, especially if you’re coming in fresh," said Harness.

She encourages runners to start with foundational care:

• Have the right shoes: “Go to a running specialty running store that can evaluate your stride,” says Harness.
• If you’re hurting, practice RICE: Rest, ice, compress, elevate.
• Stretch and strengthen weak spots: Focus on core and glute activation.

Harness’s top tip she says most runners aren’t doing? Activating their gluteal muscles. "Runners usually think about their core and their quads, and don’t tend to use their glutes," she said. "Activating them before a run can help prevent other muscles from overcompensating and take pressure off your hips and knees—ultimately lowering your risk of injury." She recommends runners get their gluteal muscles engaged through exercises like clamshells, glute bridges or lateral band walks.

Still, it can be difficult to know when soreness becomes something more serious. "Even seasoned marathoners talk about 'phantom pains' that pop up during taper weeks when they’re cutting back training. The mind can start to play tricks," says Harness. "But generally, if pain persists—especially in a joint or tendon—it’s time to get it checked out." 

3. Fuel for Performance and Recovery: The Power of Nutrition

Nutrition is another area where recreational runners are taking cues from elite athletes. Harness underscores the importance of fueling and recovery, especially in the heat of summer.

Before heading out—particularly for runs longer than 45 minutes—she recommends a small, easily digestible snack with a mix of carbs and a little protein, like a slice of whole grain toast with nut butter or a small smoothie with fruit and almond milk. “You want something that gives you energy without sitting heavy in your stomach,” she says.

For recovery, protein is key. “The focus is usually on carbs or ‘carb loading’ after a run, but protein is what your body needs to protect your muscles from breaking down and to help rebuild them after a run,” explains Harness.

The Emory Sports Medicine team recommends a post-run combo of 20 to 30 grams of protein with carbs for optimal muscle repair. Harness opts for a protein shake or Greek yogurt with granola and fruit after long runs—a recovery habit grounded in both science and experience.

4. Train for the Terrain: Hills, Heat and Hydration

Whether you’re jogging a simple mile or training for a marathon PR (personal record), your local terrain and climate demand respect—and may dictate how you train.

Emory Healthcare’s home in Atlanta, Georgia is famous for its hills and heat. "The hills make you stronger," Harness said. "But they’re tough. So is the heat. You have to prepare for that."

She recommends:

• Hydrate well the day before long runs
• Use electrolyte drinks for runs over 6 miles
• Wear a hydration vest or belt if running extended periods in hot weather
• Train in similar conditions to your race

"Train like you plan to race. Don’t wing it," she says. 

5. Practice Running Recovery: Tools Once Reserved for Pros, Now in Your Gear Bag

Thanks to wider access and affordable models, tools once exclusive to professional athletes are now part of the everyday runner's routine. Compression boots, massage guns, cold plunges, and visits to cryotherapy or hyperbaric oxygen chambers are increasingly common among dedicated community runners. These recovery technologies help reduce soreness, improve circulation and allow for more consistent training cycles.

"You don’t need to be elite to benefit from the same recovery tools," said Harness. "But you also need to determine when those tools aren’t enough. Start with what you can do at home, but don’t wait too long to see a professional if something still doesn’t feel right."

Early evaluation can prevent long-term injuries by addressing biomechanical issues and muscular imbalances before they worsen.

6. Train and Recover Smarter with Emory’s Running Medicine Experts

If you want to run like a pro, it’s a good idea to have a professional health care team behind you. At Emory Sports Medicine Center, clinical expertise meets real-world athletic insight to help runners of all levels perform at their best.

The multidisciplinary team includes:

• Orthopaedic surgeons
• Sports medicine physicians
• Athletic trainers
• Physical therapists
• Researchers

Together, they focus on helping individuals run stronger, recover smarter, and stay injury-free. "The goal is to help athletes stay ahead of injury," Harness said. "We want to give people the tools to keep doing what they love, without having to take extended time off."

The Emory Running Medicine Program offers advanced evaluation and treatment options for runners of all ages and abilities. Whether you're dealing with a nagging injury or looking to improve your form, the program provides a deep dive into your running mechanics and overall health. Services begin with a comprehensive gait evaluation that goes far beyond the basic pronation checks offered at most running stores. This includes:

• Video analysis
• Review of your anatomy
• Flexibility and posture assessments
• Strength testing
• Training routine analysis
• Nutrition assessment

Based on those insights and more, they tailor personalized care plans built by a multidisciplinary team that might include physical therapy, targeted strength routines, or even advanced treatments like platelet-rich plasma (PRP) injections or shockwave therapy.

Stay on Course with Emory

Whether you're racing the Peachtree or training for your next big goal, Emory’s Sports Medicine experts are here to help you run stronger, recover smarter and stay injury-free—so you can keep doing what you love, mile after mile.

If you are planning on joining the 2025 Peachtree Road Race, Emory Healthcare will be there to support you on race day. Just past the infamous Cardiac Hill—a challenging quarter-mile climb with an 8.4% grade—Emory Healthcare’s Community Engagement team and staff volunteers will be there offering cold towels and encouragement as runners make the push towards the finish line (with a few more hills along the way). Emory Running Medicine Program providers will also serve in medical support roles alongside other local health systems.

For more information about injury prevention, treatment or to make an appointment, visit Emory Sports Medicine Center.