We are 3 weeks away from the start of the"Arlinghaus Thanksgiving Day 10K Run/Walk Training Group!"
Here are a few tips to get you ready to train. Up until September 13th, I'll send out a weekly e-mail with a different theme.
Week 1- Gear (Click here to view)
Week 2- Hydration and Fuel
Week 3- Aches, Pains and Prevention
Week 4- Training and Recovering
Hydration and Fuel
These are two areas that vary a great deal from person to person. However, there are some general guidelines for all to follow.
1. Hydration- Hydration is the most important factor in running
performance. Be sure to stay hydrated at all times. If you are running in the evening, be sure to drink WATER throughout the day. If you're running in the morning, be sure to go to bed hydrated.
The easiest way to tell if you're hydrated is by urine color. Your urine should always be a pale yellow color. If it's yellow or dark yellow, drink up!
During a run under one hour, water should suffice. After an hour, you will need to replace electrolytes with a sports drink or tablet. Experiment with both to see what works for you and doesn't upset your stomach.
2. Fuel - Running requires a great deal of effort and you need food to fuel your body. Ideally, a meal with all macronutrients- carbohydrates, proteins and fats- should be eaten 2-3 hours before your run. A light snack can be eaten sooner. Carbohydrates are your main source of fuel; making fruit a great, light pre-workout snack. You'll just have to get a feel for what your stomach can handle close to run.
Early morning runs usually only require a small snack before hand. You'll want to eat a meal within an hour of completing your run to help your body begin the recovery process. The meal should consist of all three macronutrients.
A run longer than 90 minutes may require you to eat during the run. Gels or GU's are good for this. You'll need carbohydrates that are small enough to fit in your running belt or pocket.