Marathon Training Day 29

Date: February 5th, 2018

Mental Status: #hydrate #energy #recovery #healthy lifestyle

Training Download Regular Run 3miles/ 30 total minutes 9:51-10:08 pace

Today’s she-nan-igans Hydration is Crucial to your energy and recovery When the word, ‘runner’ is mentioned, what comes to mind is a person dressed in sports outfit, using an earpiece and carrying a bottle of liquid, often water. Imagine a runner going out and running a 10k without an ounce of water in their body. Between the salt and toxins that are pouring out of your body When I started to run more I started to listen more to my body and my body was screaming for hydration!

As an avid runner, I have learned just how important it is to stay hydrated and that’s why I am often seen carrying around a bottle of water or eating healthy snacks. The simple fact is that the body needs to stay hydrated in the course of running is widely known and that is why you will always find individuals by the side-lines during the races handing out water to the runners.

Hydration is the method of absorbing liquid into the body system and research has shown that staying hydrated makes the body function better especially in terms of cardiovascular activities. It helps the heart pump the blood and oxygen needed to the cells to carry out tasking exercises. As much as it has been confirmed that hydration is important for the human body, it’s much more important for runners. When I talk about hydration, it’s not restricted to just water but equally relevant to every other liquid the body needs to stay active.

As a hydrated runner, it is important to take liquid before, during and after running. The liquid you take before the exercise will not keep you hydrated all through. You need to constantly take in liquid. I didn’t make this sh*t up, I simply looked to the experts at the American Council on Exercise. It was suggested by them that runners should follow the following guidelines for drinking water before, during, and after exercise:

Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
Drink 8 ounces of water no more than 30 minutes after you exercise.

Hydration is not just important to me running but also after the race so I can quickly recover. I consume carbs after each run to replace lost proteins in my body, and runner replace the lost electrolytes in my body.

Question: What do you do to enhance your performance?