It’s Tip Tuesday! Tonight’s tip is all about WATER. The name of the game is hydration. The folks at Road Runners Club of America want you to know that water delivers nutrients to working muscles and assists in temperature regulation. We all know that it’s important, but how can we be sure were consuming enough?
Symptoms of dehydration are dizziness, lethargy, nausea, dry mouth/lips, cramps, runners trots, and decreased performance. Here’s the secret to avoiding all of that: you must be hydrated on a DAILY BASIS to achieve optimal hydration for training. This means managing your water intake is essential ALL DAY, EVERY DAY if you want to be able to achieve the goals of each and every workout. In my house, we affectionately refer to this as “pre-hydrating.” Don’t wait for thirst to be your cue to drink! By the time you feel thirsty, you’re already behind the 8-ball. Staying ahead of the game can make or break a good training session…or a race. The good news, according to Harvard, is that all liquid drinks containing water (COFFEE!!!) contribute to your overall hydration, as do water-containing foods, like fresh fruits and veggies.
Aside from maintaining proper hydration consistently throughout your day, here are some helpful guidelines that you can use or tweak to make work for you during harder effort workouts (i.e. long runs, speed intervals, etc.):
1-2 hours before workout: 10-16 oz
During workout: 4-8 oz every 20-30 minutes if going over 60 minutes
After exercise: 24+ oz of water or other liquid to replace glycogen stores and electrolytes lost during workout
Got any tips, products or cool gear that help your hydration game? Share them in the comments!
This week is all about your SHOES. Running shoes- the bane of my wallet’s existence (forget about closet space).
Tip #1: Make sure you’re in the right kind of shoes. Are your feet narrow or wide? Got high arches or flat feet? Do you over-pronate? Heel strike? Slap one foot? There are a lot of things to consider when purchasing shoes to ensure the right fit for your body and biomechanics. Furthermore, different brands, categories (i.e. neutral, stability, motion control), options for width, and personal preference (cushion, weight, drop, type of foam, type of upper, etc.) can all affect the feel of your ride. The amount of information out there regarding running shoes can be overwhelming. A local shoe store can help you determine what kind of shoe you should be in and point you in the right direction. If you’re local, try Miles Ahead in Sea Girt or Road Runner Sports in Shrewsbury!
Tip #2: How often do you replace your running shoes? The midsole can start to breakdown before the visible parts of the sneaker show wear, so it’s important to keep track of your miles. Most people get between 300-500 miles per pair. You can extend the life of your shoes by having a few of them in your rotation. I like to wear lighter weight, lower drop shoes for short, quick tempo runs or speed intervals but reach for more structure and support for my long runs. I also have a separate pair for when I hit the trails. Plenty of people also buy multiple pairs of the same exact model and rotate them. About a month out before any race longer than a 10-miler, it’s a good idea to make sure you’ve got a new pair for your big event. Put a few miles on them to avoid breaking the “nothing new on race day” rule and your feet will thank you for it.
*Re-posting this from my Final Surge team social wall for a few athletes who have asked about shoes recently. As a bit of a shoe nerd, feel free to send in your questions and I’ll help you find the answers!