Successful Running and Racing

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