Marathon Training & Running Tips : How to Select a Running Shoe

Choosing the right running shoe depends on the runner’s type of foot. Select the right running shoe with tips from a level-one certified triathlon coach in this free video on running. Expert: David Brown Contact: www.livefluid.com Bio: David Brown is a USAT level 1 certified US triathlon coach. He is also the head coach for the Cal Poly Triathlon team. Filmmaker: Patrick Eaves

Marathon Training & Running Tips : How to Eat & Drink During a Marathon

During a marathon, drink six- to-eight ounces of water every 10-to-15 minutes and eat 100-to-200 calories per hour. Stay fueled during a marathon with tips from a level-one certified triathlon coach in this free video on running. Expert: David Brown Contact: www.livefluid.com Bio: David Brown is a USAT level 1 certified US triathlon coach. He is also the head coach for the Cal Poly Triathlon team. Filmmaker: Patrick Eaves

Hydration Strategy in Distance Running

Hydration, the process by which water is ingested and absorbed into the body, is of paramount-importance to all athletes. The stresses imposed on the human body in the various athletic events that constitute distance running are significant; hydration is supremely important to both athletic success and the safety of all participants.

Successful hydration requires a measure of planning. The development of a hydration strategy will depend on the nature of the event, the anticipated weather conditions, the outcome of any acclimatization to either heat or altitude that the athlete has been subjected as part of training, and the physical attributes of the athlete.

Distance running includes the events known as the middle distances, ranging from 1,500 m to 10,000 m, long distance races, which include the 10,000 m, the half marathon (13.1 mi; 21.1 km) through the marathon (26.2 mi; 42.2 km), and longer ultra-marathon races, and cross-country running, where the race distances vary from approximately 3 mi to 6 mi (6 km to 10 km). Similar hydration strategies will be employed in endurance sports such as cross-country skiing and cycling.

Hydration strategies in distance running are founded upon two distinct physiological considerations: the function of the human thermoregulatory system, combined with the performance of the cardiovascular system during exercise. The thermoregulatory system is responsible for the maintenance of the core body temperature within an optimal range, whether the external air temperature is very hot or very cold. The cardiovascular system, in its myriad of tasks in support of human functions, transports warm blood from the core to the cooler skin where, through the action of the capillaries, water in the form of perspiration is released. This process reduces the amount of blood in the cardiovascular system, because water constitutes 90% of its fluid volume. Reduced blood volumes translate into reduced capabilities in the cardiovascular system to transport oxygen, a critical aspect of energy generation in sport.

Sensible hydration strategies assist the athlete in maintaining fluid volumes, which in turn preserve cardiovascular capabilities and maintain optimal body temperature. The best strategies will have the following components:

• Daily hydration: The body performs best when the athlete has engaged in good day-to-day hydration practices, which includes regular water consumption through the course of each day, whether or not the athlete is engaged in either training or a competition.
• Pre-hydration: The athlete consumes between 1-2 qt (1-2 l) of water approximately two hours before the start of the competition or training session.
• Race or event hydration: The actual amounts of water to be ingested will vary subject to the factors noted above. In a shorter distance race, an elite athlete may only consume fluids at one interval; in a longer race, such as the marathon, it is common of elite athletes in hot weather to take on water or other fluids every 1-2 mi (2-3 km), in quantities of 8 oz or more (200 ml).

The objective of all distance runners is to consume enough water during training sessions or competition to maintain 100% replacement of fluids lost through perspiration. This approach has replaced the older theory that it was important for a distance athlete to drink all that they can. In many countries, supervisory bodies responsible for the organization and sanction of distance races have published guidelines to assist athletes in their race day planning, as to how fluids should be consumed. The United States Track and Field Association (USTAF) is one such body; the USTAF has access to current sports science research to assist in the preparation of its guidelines.

Sanctioned races will also provide explicit rules as to where on a race course an athlete is permitted to obtain fluids. Known as "feeding stations," an athlete is typically permitted to take on water or other electrolytic fluids that the organizer will provide; the athlete may also have a supply of personal fluid replacement choices at a feeding station.

Sports science research conducted over a variety of sports contested in hot weather confirm that, when the athlete loses even as little as 2% of fluids, the performance may decline by as much as 10%. Individual race hydration strategy will be determined by how the athlete performs in practice sessions; as an example, a runner who weighs 160 lb (73 kg) prior to a 15 mi (25 km) run, who weighs 157 lb at the end of the training session, will plan his future hydration strategy with the knowledge that 3 lb (1.5 kg) of fluid were lost as perspiration during the training simulation.

Marathon Training & Running Tips : How to Eat Before a Marathon

The night before running a marathon, eat a high-carbohydrate meal that is low in fat and protein. Prepare for a marathon with tips from a level-one certified triathlon coach in this free video on running. Expert: David Brown Contact: www.livefluid.com Bio: David Brown is a USAT level 1 certified US triathlon coach. He is also the head coach for the Cal Poly Triathlon team. Filmmaker: Patrick Eaves

Hydration for Runners

A good hydration strategy is an essential part of every runner's preparation for training and events.

Commercial sports drinks have been developed on sound scientific principles, and runners can turn this science into optimal performance and well-being by learning the practical aspects of what to consume during their event.

They also need to look at the timing of consumption and the amounts needed for optimum performance. Just as general training and competition strategies should be tailored for individual runners in accordance with their unique needs and preferences, so should their drinking and eating choices before and during exercise.

It is important for runners to identify their own winning formula, and to know how to manipulate this in hot or cold environments.

Key principles:

• Limit dehydration during training and events by drinking water or a sports drink;
• Get a feel for sweat rates during exercise so that drink practices can be adjusted accordingly. It is not necessary to drink enough to prevent loss of body weight, but the amount of dehydration should be normally limited to a loss of less than 2% of body weight (i.e., 1kg for 50kg person, 1.5kg for a 75kg person, and 2kg for a 100kg person);
• Since the negative effects of dehydration on high intensity performance are greater in warm environments, upgrade drinking practices in these conditions to minimise the overall fluid deficit. This may mean drinking before and during longer runs;
• Don't drink at rates that are greater than sweat losses so that you actually gain weight.

When do you need more than Water?

The provision of additional fuel to the muscle or brain can be of benefit to any event lasting longer than about one hour, which would otherwise result in fatigue. The intake of carbohydrate that is generally associated with performance benefits is from 20-60g per hour.

The use of sports drinks with a carbohydrate content of about 4-8% (4-8 g/100 ml) allows carbohydrate and fluid needs to be met simultaneously in most events.

Intake of a carbohydrate-containing drink may provide performance benefits for distance running.

Consuming a carbohydrate-containing drink (or light foods) may help to maintain skills and judgment when middle and long distance runners become fatigued.

Sodium should probably be included in fluids consumed during training sessions or events lasting longer than one to two hours.

Caffeine is present in many commonly available beverages and foods, and can enhance both physical and mental performance. This benefit can be obtained with the relatively small doses of caffeine that are commonly consumed by people of various cultures (e.g. about 1.5mg/kg of body weight, as found in a small cup of brewed coffee or 500-750ml of a cola beverage).

How to estimate Sweating Rate

Measure body weight both before and after at least one hour of strenuous exercise. These readings should be made with the runner wearing minimal clothing and while bare footed. The post-exercise reading should be taken as soon as is practical after the session, and after toweling dry.

Note the volume of fluid consumed during exercise (litres).

Calculations:

Sweat loss (litres) = Body weight before exercise (kg) – Body weight after exercise (kg) + fluid consumed during exercise (litres)

To convert to a sweat rate per hour, divide by the exercise time in minutes and multiply by 60.

Note: 2.2 pounds equals 1kg and converts to a volume of 1litre or 1,000ml or 34 ounces of water.

Rehydration after Exercise

Recovery after exercise is part of the preparation for the next exercise session, and replacement of sweat losses is an essential part of this process. Both water and salts lost in sweat must be replaced.

Aim to drink about 1.2-1.5litres of fluid for each kg of weight lost in training or during an event.

Drinks should contain sodium (the main salt lost in sweat) if no food is eaten at this time. Sports drinks that contain electrolytes are helpful, but many foods can also supply the salt that is needed. A little extra salt may be added to meals when sweat losses are high, but salt tablets should be used with caution.

Try out new plans for fluid and fuel replacement during training – never introduce a new regime during an event.

 

Tips for Running in the Heat

Just because the summer sun heats up doesn't mean your runs have to cool down. Use these tips to stay on top of hydration and enjoy your workouts safely.