The key to successful running and racing is proper hydration and nutrition. The key to successful hydration and nutrition is to know your sweat rate and calorie burn per hour.
In longer events it is physiologically impossible to drink as much fluid as you will lose so it is important to try and slow the depletion of water and electrolytes from your body.
There are several factors that will contribute to your success on the run: KNOW YOUR SWEAT RATE !!!
How to determine sweat rate:
Þ Weigh yourself without clothes before a run
Þ Run for
60 minutes during a warmer
day
Þ Weigh yourself without clothes
after the run (Note weight
loss – One pound = 16oz)
Þ Add to ounces of
fluid you drank during
the run
Þ Total volume is your approx.
sweat rate per hour
Activity
|
Calories burned based on body weight
|
||
130 lbs
|
150 lbs
|
190 lbs
|
|
Running, 5 mph (12 min mile)
|
472
|
563
|
690
|
Running, 5.2 mph (11.5
min mile)
|
531
|
633
|
776
|
Running, 6 mph (10 min mile)
|
590
|
704
|
863
|
Running, 6.7 mph (9 min mile)
|
649
|
774
|
949
|
Running, 7 mph (8.5
min mile)
|
679
|
809
|
992
|
Running, 7.5mph (8 min
mile)
|
738
|
880
|
1078
|
Running, 8 mph (7.5
min mile)
|
797
|
950
|
1165
|
Running, 8.6 mph (7 min mile)
|
826
|
985
|
1208
|
Running, 9 mph (6.5
min mile)
|
885
|
1056
|
1294
|
Running, 10 mph (6 min mile)
|
944
|
1126
|
1380
|
Running, 10.9 mph (5.5 min mile)
|
1062
|
1267
|
1553
|
*Don’t skip an opportunity to hydrate with an electrolyte drink. A 6% - 8% carbohydrate solution is best.
*Take energy
gels with water ~
energy drinks alone ~ do not
dilute. You can develop GI distress
if the carbohydrate percentage
is off or if you mix gels and
energy drinks together.
*Train with the product that will be on the
course or plan to take all of the fluids you need with
you.
*Find what works for you in training and develop a strategy for the run.
The reason for the slowing is not due to muscle fatigue, even though
that’s what it feels like, the slowing is caused by a
decrease in electrical impulses
inside the muscles caused by the
depletion of the electrolytes and the build-up of hydrogen ions. The electrical
impulses aren’t firing your muscles
properly so your form suffers which then leads to even more energy
consumption due to the
collapsing form. This results in a
downward spiral of gradually slowing down until you
finish the race or your body shuts down.
See
you at the races….
Coach Will
