Do You Over-Hydrate in a Marathon?

This is a subject I am a little passionate about. I get worried for others when I see runners making hydration mistakes in training and in races. While this post is mostly written in my opinion and is written in all my own words.  I did however, take tips and suggestions from qualified sources to prove point. Sources are sited below for those interested.

Runner Type 1  I once met a guy during a marathon who made it a goal to not stop and drink at any of the water stops the entire 26.2 miles. I've also met a few runners who have told me in a marathon they may only stop 2-3 times the entire race to take a drink.


Runner Type 2 I have seen runners who are stopping to drink water every single mile during a marathon. And others who carry hydration packs and fill them at water stops so they can sip on their own drink in-between each of those water stops between the mile markers.


Let's test your knowledge. 

Whom of those two types of runners listed above are at greater risk of death or other serious problems?


If your an experienced runner, you probably already know the answer. But if you are newer to distance running let me tell you. 


It's the runners who stop at every water stop or who carry hydration packs and sip on them between water stops then also drinks at the stops who are far more likely to have health issues and risk death during a race.

It's true.

FACT: Did you know there is actually no known case of a runner in a US marathon ever dying due to dehydration in a race? BUT there are several cases where runners have died from over-hydration during a marathon. (Hyponatremia is the official term for over-hydration.)

Yup, in fact, more runners will over-hydrate in a marathon than under-hydrate and that is even in the hot races.


For this reason and the fact that many runners aren't using their marathon training schedules to learn how to hydrate properly. There is a push from the Road Race Medical Community for races to begin to decrease the number of aid stations, to ONE every 2-3 miles along a race course.  Since some runners can't teach themselves to drink correctly, having the water spaced out more correctly on a course can help teach them and help them out so they will have less chance of hurting themselves.


I personally think this is very wise, and I give a lot of props to the races whom have already conformed over to this.


Many think marathon training means getting in shape and learning to stay on your feet for 26.2 miles. Which is correct.
However, so much more should be put into your training.
One of those is learning how to hydrate properly and learning to teach yourself not to over drink. While it can be dangerous to become severely dehydrated. The risks apparently are far higher to start getting into over-hydration drinking habits in races and even in training.

A few interesting facts I learned while researching for this post:

* Studies have shown runners who are losing 1.5%-3% of their body weight during a race from dehydration have actually performed better in a race, than those who over-hydrate.
(In case your wondering, 1%-2% body weight loss they found was a fairly decent average for most runners in a marathon by the end.) 

* Some marathon runners will finish a marathon weighing more than they did when they started the race, purely because they are over-hydrating. This is extremely dangerous for some and those doing it probably don't even know how big the risks are!

* Always start a race fully hydrated, especially an endurance race.
If you do, hydrate properly you should never need to stop at a water stop in a 5K or shorter races around that distance. On a side note, not stopping to drink in shorter races can improve performance and your race times. As well as drinking correctly and not over-hydrating can improve performance in a marathon as well.

* 3-4 miles is the perfect distance between water stops even in hotter temperatures. However, you may find in winter or colder months you can easily go a few miles further between stops. 
If you are currently training to drink more frequently already, you can easily begin work on correcting this in your marathon training plans.

* Getting headaches after you run, or feeling lightheaded or dizzy towards the end of a run or in the hours following a run are possible signs your not hydrating enough. Additionally, if you find you are cramping up far too often in a run or after may also be signs you are not hydrating properly.

* Urine test. As a runner you should aim to have your urine looking like the color of lemonade. If it's too dark, your under hydrated for your daily training. If it's too clear, you may be over hydrating daily.

* Don't get into the, I'll drink a gallon of water a day fad. For most people, that could be way too much. While the 8 glasses or 8 oz. water a day is a pretty steady rule for most, even that rule of thought is outdated info. (FYI: 8 glasses at 8 oz. is only about half a liter.)


Want to know how much you really need? Take your total weight and then divide it by 2.
The answer you get, is how many ounces you should be drinking each day. (For your normal hydration purposes - See below to add your water for workout purposes.)

* If you work out, you obviously need more water than on days you don't. While most people can tell based on signs and thirst factor, not everyone is intuitive with their bodies actual needs. For those who fit this, you can use the sweat rate test. 
Weigh yourself before you go out for a (1 hour is a good one) training run, then when you return weigh yourself again. For each pound lost, example 1 pound means you should drink about 1 pint of water to recover from your sweat rate.
Granted this test isn't fool proof. Weather, temp, speed and distance may each play a role in this test, so you may need to adjust for different circumstances.

* You can't hydrate properly for a long run or a marathon in a day or two leading up to a race. In fact, leaving it to last minute won't help you much at all.
You should be fully hydrated 8-10 days leading up to any long run or marathon.


* If you are training for a marathon, especially when you get to the longer runs and months leading towards the race. It's best to cut out all alcohol consumption, as drinking alcohol can lead to dehydration.

* MARATHON DAY TIP If running a marathon, drink your morning water 2 hours before the race start, and try not to sip on anything while waiting for the race to start.  Some runners find doing this, and a quick swallow or two of water just before the gun goes off reduces the need to stop at one of those not so lovely port-o-potties during the race. 
(FYI: This is what I learned to do, and it works amazingly, I rarely ever have to stop and use a bathroom along the course!)

* To keep you from getting too scared, One thing to note is, about 99% of the time most marathoners who finish a race are slightly dehydrated or slightly over-hydrated and they are perfectly fine and it is completely normal.

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IN SHORT

How do you know if your drinking too much water in a race?

* If you find you are stopping to have to pee often in a race.

* If you are stopping at every single water stop at a race that offers them each mile and you are drinking more than 2-3 oz. each stop. 

* If you finish a run and are weighting more than you did when you started the race/training run.


Informative resources I used as a guide for this post:
(Disclaimer, I was not asked by any of these news sites to promote their material. I purely used them as educational resources.) http://www.wsj.com/articles/ease-up-on-the-water-during-that-marathon-1424715632
http://www.biomechfit.com/2011/09/07/dehydration-vs-overhydration
http://www.runrocknroll.com/medical/hydration/
http://www.popsugar.com/fitness/Formula-Drinking-Water-916033


 Did you learn anything today?
If you train for marathons. Do you find you drink too much, or too little or just about right when you race?
Do you make sure to practice hydration training along with any race training?

Disclaimer: I wrote this based on research and my own opinion. I am not a doctor or trainer and information in my posts should only be taken as my opinion not be taken as advice. If you have further questions on this subject, I recommend asking your doctor or a skilled nutritionist/trainer on the subject.

How I Fuel For My Runs as a Distance Runner

I was asked a while back to write on how I fuel for runs.  So I thought today would be as good of time as any to give you an insight into what I do what I do and why.

I am not alone in the running world in fueling as I do, a lot of runners fuel this way.  I train and fuel this way for a purpose and because it works for me.

I want to mention that I am in no way promoting this or offering it as advice.  I am not a Doctor or Professional Sports Trainer so all thoughts and opinions on this subject are my own and should not be considered as anything else.

I would like to first start off by saying what I am about to tell you is nothing new for me.  In fact I have been training and running this way for the better part of the past 14 years.

Do I fuel before a run?

I have a very simple answer, I don't... Not really... But let me explain.

A lot of runners these days get caught up in all the supplements and sports drinks, protein shakes, energy bars, the list can really go on and on.
Although I don't have really anything against them other than the huge amount of calories in them.  I personally don't use them and if I do its a very rare occasion.


As for how I DON'T fuel for my runs:

1-10 miles runs:
I eat nothing before I run, I prefer to run on an empty stomach - I'll explain later.
I do drink water, usually a glass before I start and if it's a hot day I might stop and get a drink of water once or twice as needed on a 8-10 mile route.  Usually if it is less than 8, I just drink again when I am finished.
When I finish with my run, I make sure to eat within 20 minutes of the run, and try to eat something higher in protein to help with the muscle recovery.  I also make sure I drink up after a run, and regain all I lost in sweat.

(If you don't know how to properly hydrate, or don't know your body well enough.  Weigh your body before you go for a run, and then right when you get back, that will tell you how much weight you are sweating off, and how much you need to hydrate to get it fully back.)

11-20 mile runs:
I still do not eat before my run and run on an empty stomach (except, see below)
I do drink water before my run, and once about every 2.5 - 3 miles.
I avoid sports drinks (except, see below)
I ALWAYS eat within 20 minutes or less after a long run, with something in higher protein again to help promote quicker muscle recovery.  I also always make sure I am properly hydrated before, during and after the run!

Marathon or Race Day
I DO eat a light breakfast in the morning.  Usually a bagel with just a little cream cheese and a Banana as well as some water.
I may eat a little around or after mile 18, if I need it (most the time I don't need anything). Sometimes I enjoy a couple of small pretzel's or suck on a hard candy or fruit like an orange.
I drink mostly only water until after mile 16, and if I feel it's a hot day and I need it I may alternate with a sports drink, but I always chase a sports drink with a water to make sure it's diluted enough in my stomach.


My Exceptions:

I will pick 1 or 2 if needed, of my longer runs (18-20 milers) and I will eat something light like a bagel or muffin before I run. Just to make sure the item is still okay for my stomach.  (Basically I call this training for my stomach so I know what still works and won't keep me in the port-o-potties in a race.)

On a rare occasion if I am training for a super hot summer marathon where I may enjoy a sports drink in the race, I may test out that sports brand drink on one of my longer runs after the 14 mile point just to make sure it agrees with my system.
Only on a rare occasion I reward myself with an ice cold Gatorade after a 18-20 miler if it's hot and I feel extra deserving:)


Why do I do this:

Some of you are probably thinking I am crazy, or that I do the dumbest things.  We are all entitled to our opinions.
The important thing is to remember we all train the way we want/do because it works for us.  I don't just train and fuel this way because I thought it was a brilliant idea that I came up with on my own. It was actually how I was originally trained to run and believe it or not there is actually quite a bit of I guess you can call it runners science behind it.  Most importantly it works for me.

For instance, running on an empty stomach forces my body to find stored fats to fuel and burn. Which actually really helps endurance athletes to go stronger and longer than others.
Training my body to do this, actually benefits me over others who's bodies are running on recent food "sugar" fuel storage.
In other words, it's pretty possible they will run out of gas long before me.  Additionally, if a race is particularly harder and more endurance than normal is required.  I may actually outlast others and have an easier time coping with it, because I haven't trained my body to require constant sugars and fuels.  My body is already trained to dig deeper and work on stored fuels.

(Side note: some even believe training this way can eliminate "hitting the wall" in a marathon or an ultra.  Personally, since I have only hit the wall twice, I would lean on the side that I agree with this. But can't say I believe it to be a fact.... Yet...)

This method is actually far more beneficial for me for distance running than anything because it teaches my body to find the stored carbs and calories to burn.  Which teaches my body to dig deeper when needed to find energy.
In fact you actually can run out of recently stored sugars pretty quickly in a marathon.
Because I train this way I can't tell you how much this has helped especially the years I was running 13-14 full marathons a year.
Some take those different shots during a race for extra energy, but although I have tried them I personally didn't see much of a long term difference and they mess with my stomach too much to make them worth bothering with, so I don't use them at all and I don't really need them.


Hydration:  Just like if you train your body to need fuel in a race every so many miles, you will.  The truth is, if you train your body to drink water every mile.  You are going to want it in a race frequently too.

But you don't need water this frequently, it's actually not good for you to run and drink too frequently.
If you are running a half or full marathon, you really only need water every 2-3 miles.  Most races only offer water stops like this, so I train to drink at this rate.
On a rare occasion (and it happens) races run out of water or have problems at the water stops and you might be forced to miss a stop.  But if you've trained your body to already only drink every 2-3 miles you can usually be okay even if you have to go 4 miles between stops to get a drink.  (This going with being correctly and fully hydrated to begin the race.)

I also participate in this thing called the Sugar Method

(Although I have heard other names)  

3 Weeks leading into a marathon I try to avoid sugars.  Meaning I stay away from soda, candy, pastries some fruits or other items that are high in sugar.
I don't mean I avoid it all together (that's impossible), I just mean I avoid high sugar foods.
It's true, this can make a person quite tired and I may need an extra nap that day, especially in peak training. But it has a very cool purpose and result come race day when done correctly!

In fact as I introduce them again into my diet whether that be the morning before or even into the race (depends on when I feel I need it), I get a much stronger energy boost than others who's bodies are used to burning off recent sugar intakes.  I know there are articles out on the Internet on this, but it's been so many years since I looked into it, I don't have any that I can think of right now to link to, but if you want more information on it, I am sure there is loads of it out there.

But don't get me wrong, when I say I eat sugars race day.  I am NOT downing a sports bar or sugar pack before or in a race (I will never understand why some do that), that kind of behavior can just create a sugar crash and even slow you down or use up your energy too fast too soon.
I prefer using Banana's and fruits mixed with proteins and carbs, gives me a much better endurance boost than the claims of most sports bars out there.  Which the result is a more long term energy boost from the newly added sugars into my body.


Correct carbohydrate loading

I wanted to touch on this subject too, because believe it or not unless you have been trained on how to correctly carb load before a race, most runners especially new runners do it incorrectly.  So much so that it really doesn't benefit them at all, in fact a lot of times it can even hurt them and they rarely ever realize it was the problem.

As for me:
I mentioned that I avoid sugars 3 weeks leading into a race, and this also includes a reduction in carbs in my part to.
But what I do, when I am correctly carbo loading is 4-5 days before the race I start carb loading. Why? Because it actually takes your body several days to build these carbs especially if you want to store up enough stored energy for a race. (I still lay off high sugary items though.)

I personally think carb loading is really more beneficial for distance runners.  I never saw much of a benefit from it for anything shorter than a half marathon.  I remember trying it in high school for 5k's & 10k's but never really saw any noticeable difference from when I did it or didn't.  I just don't think I was out there running long enough in those distances to see the effects come across.  But others may disagree, so I guess it really comes down to what you have convinced your mind, or what works for you:)

A lot of people believe carb loading is a big pasta dinner the night before a race.  But if that is all they are doing, they aren't really carb loading in a way that will help them.  In fact that can actually hurt a person, especially if it is a really big meal.

Which is why I take the 4-5 days before the race to introduce more carbs into my diet.  Pancakes, French Fries (less greasy), pizza, breads.  That is my thing.  I will enjoy higher carbs 3 meals a day for those days leading into a race.
I also reduce dairy, no ice creams and less in other dairy products the week leading into a race.
(I avoid pasta, it took me many years to realize pasta is the one thing that is sure to keep me running from outhouse to outhouse, ha ha.)

The night before a race, I will eat dinner early, and definitely do not over eat!  I eat like normal or as I have been all week, I never try anything new.  Why?  Because I don't want to start running a race with a huge full stomach the next morning of food that still hasn't finish digesting, or eating something that disagree's with me.

Also, quickly I will touch on hydration

You can't fully hydrate for a race if you start drinking and filling your belly with water the day before a race.  In fact if you do that, you risk starting the race with a belly ache or stomach problems.
Technically a runner should aim to be fully hydrated all the time.  (Pee the color of light lemonade is a good indicator, too clear means you are over hydrated, too yellow under hydrated.)

However, as with the 4-5 day carb loading, it also takes your body 5-7 days to become correctly and fully hydrated.  So a week before a race is when you should start making sure you are working on being correctly hydrated for a race.

___________________________________

Okay, so I know this is a long post, but that is my short version of how I fuel for running.
I am not a Sports Doctor, so like I said above I am not pushing my method out there for anyone.
If your interested in trying any of these things, I suggest looking into them more and speaking with your doctor or a Professional Sports Nutritionist or Coach first to understand the benefits and in's and out's of what to expect, and to find out if it is right for you.
I wrote this purely so in case others wondered how I did it, now they know:) please don't take it for advice.


But I am going to ask, do any of you train/fuel in any of these ways?

I'd love to hear who else is a marathon/ultra runner who uses the sugar method, most of those who I know who do it, love it and experience similar results as me, but I'd love to hear how it helps or benefits you, or if you do it differently, I'd also enjoy hearing how your method is especially if it is different than mine as I know there are a few different ways of going about it!

Hydration for Runners

Today I want to share with you my take on hydration.  Keep in mind I am not a Dr. or personal trainer, just a runner.  Anything you take from this should just be remembered as my opinion and not advice!

Hydration can be one of the biggest mistakes runners make, but also the easiest to avoid.   Most people are probably already hydration smart.  But if by chance this gives someone some help or something to think about, then I am happy to share my opinion on this subject with you!

HYDRATING TAKES DAYS
One big mistake I see with newer runners, and even some seasoned runners.  They think, if they have a race coming up, or even a big training run that the day before they need to pound down the water the last 24 hours leading into it.
All this is really going to do is make you pee a lot!
Actually it takes several days to build up a healthy hydration level.  You can't treat hydration like a night before college cram for a test.  It doesn't work that way!
At minimum you should begin making sure you are fully hydrated 5 days in advance from a race or long run.
If possible try to always make sure you are drinking plenty of water and fully hydrated.  But if your not good at it all the time, don't wait until the day before.  Make sure 5-7 days before the race you are already fully hydrated.  Doing so will reduce your hydration risks come race day, and possibly even give you a better race day!

HYDRATION TRAINING
When is the best time to train your body how to hydrate properly?  While your out on your daily runs, training for your races!  The key to TRAINING isn't just to condition the body or to build up your mileage and speed.  It's also the time to experiment, try new things, find what works best for you and hydration is of them.  This way, come race day, you will know exactly what to do and not be one of those race day experiments!
If your planning for a specific race, look on their website, see what mile markers they will be handing out water at.
Train with this.  Most races offer water every 2 miles.  Some every 3 miles until towards the end they pick add a few more.
I personally like to train my body to fun further between water stops in training, just in case something happens at a race, and I am unable to get water at a stop and have to skip one (yes this happens, rarely but it does in smaller races.)

TIP
If you plan on drinking the sports drinks on the course during a race.  Check ahead of time what brand will be offered and train with those.  It might not matter much in smaller races, but if your going to be doing a marathon or ultra, you'll be thankful you did.  No sense in spending more time in a port-o-pottie than you have to!


RACE MORNING
Another mistake I see a lot of runners do is drink way too much while they are waiting to start the race.  I once saw a guy on a bus to a starting line with a 6 pack of Gatorade.  At first I thought he was bringing them for a group, until on the 30 minute bus ride I watched him drink 2 1/2 of them.
I am pretty sure I can guess where he spent a lot more time than necessary the first half of the race.
Question to ask yourself.  Are you drinking more water than you drink before you headed out for your last few long runs?  If so, your probably drinking too much.
Pre-race jitters and nerves will already send you to the bathroom a few times before the race starts.  So the question is, do you really want to be one of those runners waiting in those massive long lines at the first few miles during the race (if you've raced before, you know exactly what I am talking about).
If not, then train yourself to drink correctly in training runs, so your not over drinking come race day!

RACE HYDRATION
I see this one so often, I literally cringe each time I see a runner do this.  A lot of larger races, probably to reduce their liability so they can make sure runners have plenty of water as needed on a course, will have water stops at every mile on a course.
Apparently some runners think because they see them and they have free water/drink offered that they have to stop and take another drink???
Do you need water every mile in a race?  OF COURSE NOT!
In fact, the risks of drinking too much water are more dangerous than those of not getting quite enough.  If you don't believe me, just Google it!
TIP
A better use for all those extra water stops in a race, especially if it's a hot one.  Only drink every 2-3 miles as you have trained your body for or as needed.  If it is a hot day, don't stop and drink at each stop.  If you feel you cannot say no to a friendly volunteer for that race cup they are pushing toward you, just grab it and pour it over your head, or down your shirt instead!

RACE DAY TIP ON SPORTS DRINKS
If you do enjoy drinking sports drinks during a race.  I'd like to offer a few things to keep in mind.  A few races actually pour them straight from a manufactures bottle, which is the best!
However, a lot of them mix powders.  Who is mixing the powder?  Generally inexperienced volunteers.
Why can this be bad?  They get in a hurry, don't use correct measuring cups, or don't really know what they are doing, the list could go on.  If you've ever taken a drink like this, you generally know immediately that its probably not going to sit well on your stomach.
TIPS
* When I run a marathon if I decide I want a little flavor of them, I wait until I am at mile 18 on a course, that way if it messes with my stomach wrong, I will be at the finish before anything happens.
* Unless I know the drink came from a manufactures bottle, I always chase a sports drink with a water.  That way if it was mixed incorrectly, chasing it down with an extra water after just reduces your chances of getting too much powder mix in your tummy.
*  If it tastes bad right when you take the first sip, STOP!  Toss it and grab something else!

WEIGHT LOSS 
One of the biggest mistakes I see new runners make, and especially those who are looking to drop a few pounds, is they'll go out for a 1-6 mile run and follow it up with a sports drink as they cool down.  Or they'll carry their sports drink and sip on it as they run.
Big mistake, especially if you are a runner who is trying to lose weight, I highly recommend you DO NOT drink sports drinks.
Truth be told unless your training for a marathon you really don't need them.  There have even been many runners articles written about this very subject.
The amount of calories in sports drinks, for casual or low mileage runners is too much, one drink and you can even drink far more calories than you just burned.
If weight is not an issue and you enjoy your sports drink, go for it.  But if you are looking to drop some pounds as you run, I highly suggest you consider water as your source of hydration!  Let those miles you run actually burn calories, and drop the pounds.
If this is a subject your not familiar on.  Back in January I wrote an article about sports drinks vs. soda. that might interest and surprise you, you can check it out HERE.

Those are my tips!  I am not a perfect runner, I have actually made a couple hydration mistakes in the past, (not all of these, but a few) which is why I share them with you now.  So that possibly someone who reads this might not make one of these in the future!  That and if I can reduce a few runners times spent in a port-o-pottie, than surely that is a very good deed I have done:)

Do you have any other hydration tips?  Have you made any of these mistakes?  (Don't worry I won't judge, I may smile but only because you may have just reminded me of one of my own past mistakes:)

Beat the Heat, Hydrate Properly!

So for Fitness Friday today, and with the summer heat increasing daily.  I thought I would offer some of my own hydration tips I have used through the years to avoid dehydration and get proper hydration while out running.

FIRST the best times to run to beat the heat.  Early in the morning before the heat comes on.  If this isn't possible run in the evening when the sun is going down.

DO Set water bottles out on your course in places you'll know where they are to pick them up.  I generally pick area's that I can hid them, but still recognize the spot. I do this a lot in my long runs of 16-20 miles.

DON'T carry a water bottle in your hand.  If you are just going a mile or so, it might not be so bad.  But if you are going to be going several, just that small imbalance can effect your running and believe it or not, has been known in some cases to cause knee or leg injuries.  (I know it sounds funny, but it's true.)  Besides, who really can enjoy running with a heavy bottle of water sloshing around in their hand???

DO Pick a course that has parks or stores that have drinking fountains you can stop at.  For me I have several of these on many of my favorite courses.  I don't mind a bit walking into my local Walmart all sweaty and taking a nice cold drink out of the fountain:)  They don't mind either, (I spend a lot of money there at times.)  Besides, its Walmart my sweaty running attire is still far more classy than what most wear who venture into the store! (You know you just smiled because that is true!  If you didn't smile and are clueless to that, then maybe you should re-think your shopping wardrobe, just saying:) ha ha

DO carry a camel pack.  Okay, I am not going to lie, I don't actually do this (but I hike with one!)  However, I have talked to a lot of runners who do and they seem to like it for longer runs, and say they even freeze part of it to keep things cool.  One tip if you do this, I have been told the chaffing can be a nightmare (I believe them on that).  So make sure the shoulder straps are either over a shirt, or you use lots of glide or Vaseline and take some with you!  I would imagine if the pack bounces at all, even something to protect your back or more glide on that would be helpful...

DON'T take a nice ice cold drink after a long hard run that you feel slightly dehydrated from!  It's not good for your body to get an immediate swish of cold after a hard workout, especially if you might be a little dehydrated.  It might not sound as great, but you'd do better to drink just tap cold water until your system is ready to take something cooler.  Let me just say if you don't, that cold rush of water in your system may cause some vomiting... Just a warning:)

DO drink Gatorade or other Sports Drinks.  Normally I don't drink these, just to save myself the calories.  But running in the sun, can deplete your body of its salts.  Drinking one after a run can help replenish some of these at the same time as hydrating you.

DON'T think that running shirtless or in just a runners bra will help keep you cooler on your run.  It will actually do the opposite, letting the sun just bake your skin.  Even though you may feel a t-shirt is too much clothing on a hot day, a light weight moisture wicking fabric will actually keep you cooler than bare skin will! 

DO wear a runners moisture wicking hat.  I know the cute headbands are all the trend right now.  But if you want to keep some heat off your head and additionally provide a little protection from the sun on your face as well as a little shade for your eyes.  Pick up the hat and leave the cute band behind!  I know this from many years of running.  That hat will keep shade on your head, which will in return help you keep a lot cooler and reduce your overheating chances.  (You can save that cute stylish headband for a shorter early morning race:)

A FEW OTHER TIPS THAT MAY HELP

*  Keep hydrated all the time, in your daily life!  It may sound gross, but you should keep an eye on your pee color.  A light hint of yellow is the perfect color.  Clear, you are drinking too much.  Dark yellow or brownish, you need to get water in your system.  You should be having to use the bathroom every 3-5 hours, that is normal!
*  Drink regularly and get the liquids in early on in a run or race!  If you start getting thirsty in a long run or race, it's too late to do anything about it.  What you drink in miles 3-8 determine how you are going to feel in miles 16-26.2...

HUMIDITY VS. DRY CLIMATES - This is one of the biggest mistakes I see runners make who travel to run.  A person training in a humid climate goes to a dry climate to run.  They are used to seeing the sweat (humidity) all over their body, and they're used to using that for their subconscious to tell them it's a sign to drink water to replenish.  They go to a dry climate and notice they are not sweating much, so they figure they don't need to drink as much.. (BIG MISTAKE!)
I've also seen dry climate training runners go to a humid climate to run a race and make mistakes too.  They feel they are sweating to death and think they need more water than they do.  What they don't realize is in a humid climate all the moisture they see on their skin clothes is not all entirely sweat, they end up over drinking.
Knowing how to drink correctly, and knowing what your body needs through practice and training will help you combat any climate!  Sure at times and on super hot days, your going to need more water than on cooler days.  But practice in training running in different conditions or times of the day!  It's all about learning and becoming a smart properly hydrated runner!  Training to run a race isn't just about the fitness part.  Training means, experimenting and learning all aspects of the sport and hydration is a BIG part of the training process!

ALSO - Do you ever see those runners who pull over to the side early on in a race, even before miles 5 because they have muscle cramps and they are making an over dramatic fuss?  (And you are like, what is their problem it's only mile 3?) Or has this ever been you? (Hope not:)  Did you know there is a pretty good chance that this person was not hydrated properly before starting the race?  It's true, not being properly hydrated before running can cause muscle cramping early on...

A WARNING - Don't over drink in the heat or in a hot race.  I'm not going to go into all the problems for this, but google it or speak to your doctor for more info.  But you can actually poison yourself by drinking too much water, and in extreme cases it can cause death.
If you are running in a hot race and you get dehydrated and start chugging and chugging the water down in large quantities hoping to get the hydration back, its not gonna won't work!!!  Your best chance is to pull out of the race, or even better don't allow yourself to get into that situation to start with!  
Drink properly in a race.  Most people start drinking water at mile 3 (some at mile 2).  Drink as you have been training.  Just because some larger races have water stops every mile, doesn't mean you should stop every mile for a drink.  Drink smart, don't over drink and don't under drink!
- A person can't really tell you how much to drink or when to start drinking when running even though generally a runner will drink a cup or cup and a half every 2-3 miles.  You need to be your own judge of that.  Practice in training, after all that is what training is for.  Learn what your body needs to drink smart and get the liquids in early so that when you do enter a race, you already know how much you need!

Okay, I could go into this more, but I think that is enough for now:)  Be a smart runner, and stay hydrated properly!!!  You don't want to be one of the ones I run past early on in a race and roll my eyes at because I can't believe someone who spent so much $$$ to enter a race wouldn't spend a little time learning about how to hydrate properly for it!  Ha ha.. (Yes I do that!  In fact I also roll my eyes at the ones who come to a race under-trained too, but that is post for another day:) ha ha ha...

(If I offended you with my sarcastic humor because you've made any of these mistakes before, I am sorry!  But on the plus side, maybe you've got enough info now to put you on the right track so hydration isn't a problem in the future!)

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MY PERSONAL INJURY UPDATE

So on a side note, I have some good news about my injury that has kept me from running for the better part of the past 5 months.  You may know I took several weeks off work, and then only walked around on crutches and avoided walking on my injured foot/ankle as much as possible for the past 4 weeks.

The good news is, I felt a significant difference yesterday when I started walking on it again (even if for only a short time).  I can feel it is on the mend now.  It's an odd feeling, the pain is pretty much non-existent.  But I have a sense that its teetering beyond the brink of healed and injury.  So I know I need to be careful not to cause re-injury.
Originally, I had a predetermined date that I set a few weeks back in my mind.  I was bound and determined to start slowly running on it again next Monday.  However, after careful thought I believe at least one more week is needed to allow the healing time to really set in.  So next week, I only have plans to start walking on it, likely a little more each day.  Additionally, I will begin some physical therapy to strengthen the weakened areas.  I will see how next week goes, before I decide when actual running will begin!

I've been off running for this long, and I have spend a lot of money on doctors bills and then there is the loss of income from not working for the past 4 weeks.  I think it would be stupid of me to get to "runner happy" and get out there running on the recently healed areas too soon.  I'd hate to have to start this process all this over again.  One more week may or may not be all it needs, but the fact that I can walk on it now virtually pain free is a very, very excellent sign!  I have a really good feeling about it all this time, so I guess we will see:)

 

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