Training Tips

New to running or need a boost during training? Find helpful training tips, nutrition and other advice to get you moving in the right direction. We’re here to help so if you need further assistance, please reach out to us at and we’ll help connect you to the right place. Happy running!

Wellness Wisdom

To help you continue with a healthy and fit lifestyle, we have assembled a group of experts from our runDallas Board who will be providing weekly tips on training and nutrition. Follow us on Instagram as we post a new tip each Friday or see below for past training tips!

How much sleep should I get and why is it important?

< Go back to Training Tips pageMost people need 7-9 hours of sleep a night, more when exercising more vigorously or with higher volume. When you don't get enough, your body makes more hormones that promote hunger, limit your ability to manage stress, and can lead...

How do I bounce back from difficult runs?

< Go back to Training Tips pageDifficult runs are a part of any training build up. Recovering from them can make or break a program. Proper fueling immediately after can help jumpstart the process. Most research shows that post-workout nutrition should be consumed...

Can I run/train while pregnant?

< Go back to Training Tips pageMany women train and run marathons while pregnant. The guidelines suggest it is safe to do in pregnancy what you were doing prior to becoming pregnant. Use caution when it is particularly hot outside, to avoid overheating, and be sure...

How do I take care of myself so I can run until I’m 100 years old?

< Go back to Training Tips pageWe've all heard someone ask if running was bad for your knees. In today's world of science and cutting-edge technology, shoe fitting can help create proper biomechanics that decrease the stress placed on the knee during running. An...

How do I track my Heart Rate and why should I?

< Go back to Training Tips pageYou can use a heart rate monitor to fine-tune your workouts. The higher your HR, the harder you are working. During endurance training, you won't want to go above 80-85% of your heart-rate range, or you may go into "anaerobic" (not...

What are the benefits of foam rolling?

< Go back to Training Tips pageResearch on foam rolling has been uniformly positive. Foam rolling has show to increase joint range of motion, increase the speed of recovery and improvement performance without subsequent performance impairments. Foam rolling can...

Do endurance athletes need to supplement iron?

< Go back to Training Tips pageMen and postmenopausal women typically do not need extra iron, but endurance athletes may require supplementation due to excess blood loss as well as destruction. When running long distances on hard surfaces, blood cells can burst and...

What’s the proper running form for hill running?

< Go back to Training Tips pageWhen running downhill, you want to make sure you aren't breaking. Land parallel to the ground and let your arms balance you. Allow yourself to "fly" without being out of control. When running uphill, drive the knees up, exaggerate the...

What are the benefits of Cryotherapy?

< Go back to Training Tips pageThere is little research out on cryotherapy despite the fact it has been offered for so long. Most research does not distinguish between the use of a cryosauna and that of an ice bath, the only difference is the price. We have a lot...

Superfoods? What are they and why are they beneficial?

< Go back to Training Tips pageSuperfoods are those foods which are high in certain nutrients or phytochemicals, which can help prevent cancer, heart disease, or strengthen our immune systems. Some of these include: Spinach, broccoli, blueberries, salmon, oatmeal,...

How do I avoid injuries?

< Go back to Training Tips pageAvoid injuries by paying attention to your body and the signals it sends. If something is sore or tender on one side, give it some extra love and attention with the roller, stick or massage therapy so it doesn't turn into something...

What are the best ways to recover?

< Go back to Training Tips pageRecovery entails proper sleep, nutrition, stress management, easy runs, days off, myofascial work, etc. This is very easy if you incorporate these at the early stages of your training. Chiropractic care, physical therapy, massage...

Train with UCAN

The perfect partner to help get you through the long runs

Using UCAN products throughout your training will give you steady, long-lasting energy for your workouts to help you finish stronger. Make your calories count with UCAN and eliminate the need to rely on sugary sports fuels before, during, and after your run.

Per-run: Drink UCAN Performance Energy 30 minutes before your run. 1 serving of our stomach-friendly fuel delivers 90+ minutes of sustained energy with no spikes and no crash. Try a UCAN Bar instead if you prefer to eat your pre-run snack.

Post-run: Refuel with UCAN Performance Energy + Protein for a mix of energy-sustaining carbohydrates to prevent a post-run crash + protein to repair and rebuild your muscles.

Ready to see what runners are buzzing about? Here’s an exclusive offer to try the nutrition featured throughout BMW Dallas Marathon Weekend! Try UCAN for free by clicking HERE!*

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Finding the Right Shoe

Running shoes will be one of your most loyal companions you’ll have getting to your goal.  Some runners hit it off just great and seem to have synergetic dependence with their shoes.  And others, not so much.  These runners flounder in and out of brands and model types and when they almost get close, the model changes and issues creep in.

Today’s running shoes can fit different running styles, speeds and how your biomechanics change when fatigued.

There are many ways to manage overuse injuries through footwear:

  • Overlapping and alternating your working model
  • Diversifying your stress with different brands or models within the same structural family
  • Having a recovery cruiser or a speed race day shoe in the mix

Even if all has been well, the industry has many moving parts.  Running shoes are ever-evolving. As we age and implement other fitness activities, both mobility and joint stability change.

Visit with a Luke’s Locker Shoe Guru at either the Dallas or Fort Worth location to help you find a shoe that meets the shape you’re in and helps find adaptive solutions over the length of your training program.

Basic running shoe knowledge:

  • Core Running Trainers last 350-400 miles
  • Lightweight Trainers last 200-300 miles
  • Rotating shoes can gain about 50 miles a pair
  • A well fitted shoe will become an issue when the product needs to be replaced
  • A re-evaluation is needed if problems show up after a two-week break in period
  • Overlapping shoes can help with model transition and help you recognize when a shoe is at its end.
  • Lacing techniques allow the shoe to behave differently
  • Running shoes are sized to your arch length, not your foot length
  • No human has the same size foot, the common margin of difference is a half size (1/8”)
  • Most 6-month running programs would need 2-3 pairs of shoes to cover the training

Blisters are a product of friction. Here are some helpful tips:

  • Eliminate cotton socks as it binds when wet; try a good wicking sock
  • Try a different shape shoe
  • Try variations of lacing
  • Use anti-blister lubricants

Getting Started

Training for the 2019 BMW Dallas Marathon or Half Marathon?

Here are some fundamental building blocks of training:

Have A Good Base. Aim for running 4-6 days per week depending on your level of experience. For beginners you should be running 25-30 miles per week for marathons, 10-15 miles per week for a half marathon.

Run Long Once a Week. This prepares you physically and mentally for the distance. This should be done at conversational pace for most of us, especially beginners. Aim to increase by 1 mile per week, or 2 miles every other week, building in a “fall back” week every 2 or 3 weeks as recovery. Build your long runs gradually to peak with the longest run of 20-22 miles 2 or 3 weeks prior to race day.

Weekday Shorter/Faster Workouts. These workouts will help increase aerobic capacity and make those long runs feel easier! You can incorporate mile repeats, longer “tempo” runs that can range from 3-6 miles and hill repeats of running quickly up & downhill for 2, 3x 10-minute blocks with 5-minute recovery which will help strengthen and help form efficiency as well as gain mental toughness.

Recovery, Rest and Tapering. These are essential ingredients in any training program. If you are not reaching your long run and shorter/faster workout goals, you may be running too hard on recovery/easy days. Rest days (at least one per week) means NO RUNNING OR WORKOUTS. Tapering for race day starts 2-3 weeks out by decreasing weekly long run miles in half and keeping weekday miles short with some speed to keep the legs fresh and primed to race!

Consider joining a Luke’s Locker Training Program for reaching your BMW Dallas Marathon or Half Marathon goals. They can help guide you to training safely and set realistic goals to make this a fun, life changing experience.