Running Advice Installment 8

As you engage your long run this weekend, it would be a good idea to incorporate drinking water and/or sports drink during the run. Hydration is a key factor when running for lengths of time exceeding much more than 20-30 minutes. This can especially come into play as we encounter warmer temperatures and consequently more perspiration. The muscles and body need a frequent renewal of liquid when pumping it out on such a regular basis.

If your route allows you to return to a central location, store a water bottle there. If not, consider stashing a few water bottles along the way or identify public places which would allow for drinking fountains (i.e. library, community center, church, etc.) Obtaining water from private citizens garden hoses cannot be endorsed in this installment. However, I won't tell if you won't tell. ;)

During the race, there will be water stations along the way with cups of water and/or some type of sports drink. See the following webpage for details. http://www.cmmarathon.com/course_info/course_info_support_locations.html It looks as though stations are approximately 1.25 miles apart.

You may wish to practice drinking while running by enlisting the help of a buddy to hold out a cup while you run by. I recommend taking in at least a portion of your hydration via sports drink in order to replenish glucose stores and provide a bit of a boost to the muscles. Recommended quantity and frequency is 4 oz every 15-20 minutes. Use your best judgement but keep in mind that if you are thirsty, you're already on your way to dehydration.

Over the next week, try to stay hydrated throughout the day as well by drinking plenty of water, juice, milk, or sports drink. Try to minimize the intake of caffeine as it is a diuretic and can cause more frequent trips to the rest room as well as a reduction in net hydration. Great job on all y'alls training. Only one week to go!
Happy running,

Coach Andrew