DON’T RUN OUT OF GAS!!

WOULD YOU START A ROAD TRIP IN YOUR CAR WITH NO GAS?

WOULD YOU CROSS THE DESERT IN A TRUCK WITH NO WATER IN YOUR ENGINE?

By Coach Ken Sayles    Author of Coach Run Win

I would be the first to admit to screwing this up a time or two. Not enough fluids, not enough food. The body is the engine that runs your workouts and races for you. Just like no one would start a race in a car without adequate gas or water, no one should imagine that the body will function in workouts and races without the proper type and amount food and liquids.

            In this article, I want to highlight some keys to maintaining proper hydration and nutrition and give you a special tip on hydration you may not have heard of so don’t run out of gas

Hydration for Runners

Most of us are generally aware of the need to stay hydrated. As a runner there are two particularly important reasons.

First, the health and safety of the runner depends on proper hydration.

Second, poor hydration can lead to dire consequences, especially in the heat. Performance suffers with as little as a 2 percent loss of fluid balance. When a runner is not sufficiently hydrated, the blood, which is primarily liquid, thickens. Therefore, it becomes harder for the heart to pump oxygen out to the muscles during exercise.

How much fluids are needed? There are a wide variety of formulas for proper hydration. In my experience, a runner needs at least sixteen ounces upon waking, another sixteen ounces during the day prior to workouts, and yet another sixteen ounces during workouts. Immediately following a workout, they should have enough fluid to replace fluids lost.

Urine Test, the most important test of hydration. Urine should be relatively clear, not yellow. The darker it is, the less hydrated the runner is. Absolutely clear urine may indicate too much hydration, which can also be a problem. The runner may be flushing out too many good nutrients by overhydration. You may have heard of this formula: a minimum of one-third of body weight in fluids as a base point and then enough fluid to replace what is lost during exercise (checked by the urine test).

Other tests of hydration- weighing oneself before and after a workout is also a particularly good measurement of how much fluid was lost. Within an hour or so of finishing practice, a runner should have hydrated enough to be near their pre-workout weight.

As to what to drink, it is important to emphasize that drinking only water may not be sufficient to account for the loss of minerals, including sodium and potassium. Certainly, a good diet that includes good sources of sodium and potassium can help a lot. However, using a sports drink along with water or mixed with water is necessary. Try to avoid drinks with too much sugar. If you study comparisons of the major sports drinks, you will not find significant differences between drinks. Find the drink you will use!

Tricks of the Trade-I suggest avoiding fluid consumption in the twenty minutes prior to a workout. This keeps the stomach from feeling too full. Most experts suggest six to eight ounces every fifteen to twenty minutes during a workout. An ounce is generally a swallow. A trick I discovered through some research indicates that if a swallow of liquid is put in your mouth, swished around, and spit out, it tricks the body into thinking it received more hydration than was the case. This can help maintain proper hydration during workouts without that bloated feeling.

Nutrition for Runners

There is certainly an abundance of articles and books about nutrition for runners. For your weekly diet plans find one of those books or articles. I will highlight some key considerations when dealing with this topic.

Most endurance athletes are looking for a balance of 60 percent carbohydrates, 20-25 percent protein, and 15-20 percent fat, give or take 5 percent. Distance runners, and females in particular, must be careful about having too little fat in their diet. Carbohydrates provide the energy you need to get your muscles to work. Proteins are key in strength of your bones and muscles.  Too little fat can lead to an increase in injuries. Additionally, fat is a source of energy. Studies show that the existence of sufficient fat stores in the body prolongs the time when the body taps into the carbohydrate stores, which sustains the length of time the runner can run. This is a good thing for a distance runner.

Here are some tips for pre and post run foods so you dont run out of gas:

Sample Pre Run Foods—combine in various amounts depending on how your stomach handles food and digestion.

      Bananas- natural sugar and sodium and potassium

Whole wheat toast/bagels with almond butter or peanut butter-healthy carbs and fats

Oatmeal with berries and honey-good complex carbs

Timing of food intake prior to runs -If early am run, you can keep lighter but at least 30 minutes prior to run. For runs later in day with a chance for fuller meals, try to have them 60-90 minutes prior to running to allow time for digestion

Sample Recovery Foods and Timing-have 100-300 calories of a protein type food within 30 minutes of completion of workout.

      Simplest and best-Chocolate Milk- lots of protein, carbs and minerals

      also consider-half a bean and cheese burrito-protein and carbs

Within 60-90 minutes consider a bowl of Greek yogurt, granola and berries with honey

Other considerations

Older women may have more trouble processing and using protein so it is particularly important to make sure you are taking in protein routinely but particularly right before and after your workouts and races

 

In conclusion, don’t be casual about your food and fluid intake prior to workouts and races.

You need to have a plan and implement it. You don’t want to run out of gas!!!

For video on this topic see Videos to Improve Your Running – Ken Sayles | Coach, Run, Win