Hydration & Fueling in Distance Running

Hydration during exercise is a major factor in your performance. When it’s hot and/or you are working hard, your body wants to keep itself cool. To do that, it produces sweat. The amount that you sweat (how hard your body needs to work to keep you cool) depends on genetics, heat, and your effort level. When you sweat, you are not only losing water, but the electrolytes sodium, potassium, calcium and magnesium.

You begin to feel thirsty when your body has lost fluid (water) from the blood stream to cool itself, which causes the concentration of other components to shift. You brain sends the signal that you are thirsty to encourage you to drink for water to bring the body back in to balance. If you wait until you have a thirst signal, you have already started working towards dehydration. You can see a reduction in performance with as little as a 1% loss of body weight via sweat.

If you enjoy data, you can determine how much fluid you will typically lose during exercise by weighing yourself, nude, prior to 60 minutes of running. Weigh yourself, immediately following, also nude and note the amount of weight lost. For every pound lost in 60 minutes, you need ~16 oz of fluid to replace the loss. You can use this activity in different settings to determine what your typical sweat rate is, and begin to use this as an equation to determine how much fluid you need to replace while running to truly remain hydrated. Some elites will use this strategy, and then tweak their fluids to attempt to have no weight loss during long runs. *Note here that this is purely fluid loss, not physical weight loss. If you are someone who is trigged in any way by the scale, DO NOT use this strategy.

To remain hydrated, you should be taking in fluids at least every 15 minutes on a long run. If you are someone who has a typical sweat loss of 2 lbs in 60 minutes of activity, this equates to 32 ounces, or 8 ounces every 15 minutes. This influx of fluids, in a bolus, can lead to stomach discomfort and nausea. While you can build your body up to handling this, a better strategy would be to sip 2-4 ounces every 7-10 minutes.

Sweat isn’t simply water. It’s also electrolytes, which is why products like NUUN (no calories) and Gatordate (calories from carbohydrates) are so popular. Gatorade, and other calorie-containing sports drinks, can be useful because they contain carbs. The average person needs 30-60 grams of carbs per 60 minutes of running. For runners running longer than 2 hours, that need increases to 60-90 grams per hour later in the run because of depleted energy stores. Not all runners can tolerate multiple gels (which each contain about 25 grams of carbs), so sports drinks can come to the rescue. By alternating sports drinks and water you can get additional carbs, as well as fluids and electrolytes.

To implement this level of hydration, you have to practice. Going from 0 fluid intake to 32 ounces in one run will leave you doubled over with nausea. Instead, increase your intake slowly until you find your optimum replacement level. Your body will get used the fluid volumes over time, requiring you to drink less often as you will need to initially. You also have to figure out how to have those fluids available. Simply Hydration bottles tuck into your sports bras and shorts easily, without being uncomfortable. Handheld bottles can be useful, once you get used to carrying them. I also like to find safe locations to leave bottles. This can include running in loops where you can pick up a bottle from your driveway, asking a friend to set out a water bottle if you run past their house, or knowing where water fountains are.

In the days before a long run or race, don’t run into over hydration issues, either. Use your urine to evaluate if you are adequately hydrated. You urine should be a pale yellow. If it is dark yellow, you need more fluids. If it is completely clear, you are over-hydrated which can lead to nausea on electrolyte imbalance on race day.


  • Heather Larson R.D.

2018 Boston Marathon – 3:42:02- 5 Months Postpartum

On Monday, the 122nd Boston Marathon was ran in hurricane-like conditions.

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The 2018 Women’s Marathon winning time was 17 min slower (40 seconds per mile) than the previous year.

23 Elites Dropped out.

But.. 95% of the people who started Boston 2018 finished the race.

This stat speaks volumes about the running community. Runners are some of the most resilient, persevering, un-wavering, committed people I have ever met. I am beyond inspired by the determination of everyone who ran on Monday.


Here is my Race Recap:

6 days before the race, I got a call from our daycare that Chase (our son) was sick. Turned out to be a double ear infection. He wouldn’t eat. He was throwing up. I couldn’t fathem taking him to Boston in this state. I woke up on Wednesday very feeling sick myself. I could not stomach any food… But I didn’t have enough time to worry about myself. I had to take care of Chase.

It was a whirlwind of a week. I barely slept. I didn’t carbo-load. I didn’t hydrate. I didn’t have time to even think while I packed for our last min flight.

Things already were not going my way, so I was not surprised when I saw the weather forecast.

40MPH winds, temps in the 30s, dowpour rain, flood warnings.

I was so scared to run in those conditions.

I was also scared I would pace myself stupidly. I had one goal- RUN SMART. My dream goal was to negative split the Boston Marathon (Running the second half faster than first half). I did not believe that was a possibility given my history with positive splitting marathons. I run Boston the same way every year. 7 min positive split. It’s painful. It sucks. I was determined to not follow that pattern again this year.

Mile 1- 8:32

“slow. controlled. smooth”, “don’t screw this up Victoria”, “You need to go out slow”, “Let everyone pass you”.

Mile 2- 8:28

Everyone was blowing by me left and right. My qualifying time was 3:26. That means everyone in my wave had ran 26.2 miles @ 7:45 pace or faster within the last 1.5 years. I felt like the slowest person in my wave.

Mile 3- 8:28

I started to realize I was running alone. Everyone in my wave was ahead of me. I looked behind me.. I could only see a dozen people. There were zero spectators.

Mile 4- 8:58

Fear set in as the rain picked up. What am I doing out here? I am running alone in 30mph winds. I felt so lonely. I felt like I didn’t deserve to be there. Fear took over my body and mind. I took a short bathroom break here to recuperate my mind! I remember in the porto-potty reminding myself to breath.. “it’s just a long run”, “it’s just a long run”

Mile 5- 8:39

I questioned if I would finish this race. I started feeling sick to my stomach. Nausea. I almost started crying. I felt so alone. I was running alone during the Boston Marathon in the pouring rain almost getting blown away. “What the hell are you doing out here??”. The negative thoughts were insane. I tried to listen to the lone whisper, “Victoria, you are OKAY!! This is just another long run. You can do this!! Slow down if you want. It’s just about finishing! Be smart!”

Mile 6- 8:24

The first crowds. It was up lifting. I needed to hear those cheers. I still felt awful, but at least I was not alone. I was not scared anymore.

Mile 7- 8:17

I was starting to catch back up to people who passed me the first 7 miles. I wasn’t running alone anymore! It made me feel a lot better to not be alone. The fear in the pit of my stomach was slowly fading away.

Mile 8- 8:36
I took my first Gel here. This is the first time the course turns uphill. I realized I was feeling strong for the first time in the race. I looked around at the badasses around me. I felt so inspired by these other runners. We were doing this. We were out here in a freaking hurricane. We were going to run the Boston Marathon today!!

Mile 9- 8:23

I felt like I was getting in a groove here. The crowds were great. There were tons of runners around me. I felt excited. I felt badass running in the rain

Mile 10- 8:16

I started to force myself to chill out the pace. I knew I was pushing too hard too early. My game plan became, “find a big guy to run behind and draft off of”. I found a guy and just stuck myself behind him

Mile 11- 8:25

I was feeling really good. Still running behind the same guy. Using him as a shield from the wind.

Mile 12- 8:42

I found a new person to draft off. The wind was insane. The course turns uphill here. I was feeling AMAZING and really wanted to pick up the pace, but I reminded myself I was 14 mile left to go and to play it smart just draft off this guy. I reminded myself the slower pace now would make me feel better in Newton up the hills.

Mile 13- 8:19

I couldn’t draft anymore. I felt like a wild stallion running free in the rain. The Wellsey college girls were screaming. It was the best I have ever felt at Boston halfway. Then I realized it’s the best I have ever felt during a marathon, ever.


Half Way- 1:51:53 

I mentally took note- I would need to run a 3:43:45 or faster to negative split this race. I had never negative split a marathon before. It seemed out of reach still.

Mile 14- 8:10

“WARM UP IS OVER”. I could hear my coaches words in my head. I felt like I was in a groove. I was trying hard to stay controlled and slow down because I knew the hills were coming at mile 17, and I needed to save my energy.



Mile 15- 8:26

Found a group to run with. I tried to give my body a break and really refocus before hitting the hills. For the first time ever, I felt ready for the Newton hills.

Mile 16- 7:52

This was it. The downhill before Newton. This is the fastest mile on the Boston Course. I felt like a bird. Everything was smooth. I have never felt like this during mile 16.

Mile 17- 8:39

Welcome to Newton. This is traditionally the part of the course were I can kiss my race goodbye. That overpass heading to Newton is SO long. It felt hard this year. The wind was blowing so hard. Runner’s were literally getting blown around on the overpass. Ponchos whipping in the wind. It was crazy. Somehow we were all still moving.

Mile 18- 8:28

I spent this mile focusing on recovery from that big hill. I realized I had less than 8.2 miles to go.  It was a huge mental boost.

Mile 19- 8:06

The phrase, “The race begins at mile 20” went off in my head. I started crying. I never thought I would be able to speed up during Newton like this. I never thought I would feel like this. I felt so greatful that things were clicking.

Mile 20- 8:15

I knew heartbreak hill was coming up. I was ready for it. Despite wearing a rain jacket, my clothes were SOAKED. I was a little nervous if I did ‘blow up’ or have to stop running for some reason that I would have to take a DNF if I got hypothermia. The fear was real.

Mile 21- 8:51

Is this heartbreak? When you have been running for 3 hours in the rain, your mind starts to lose it’s sharpness. I could not remember if this was heartbreak hill. I could not see a sign that said it. “this must not be it”. I remember cresting the hill and someone screamed, “YOU DID IT!!!! ALL DOWNHILL FROM HERE”. I couldn’t believe I forgot where heartbreak hill was. I was very confused by this point of the race. I couldn’t see or think clearly.

Mile 22- 8:02

“The faster you run, the sooner you will be done”. I was freezing. I was miserable. Runners were shaking. Runners were doing everything they could to put one foot in front of the other. We were all using each other to get to that finish line.



Mile 23- 8:01 

I kept thinking, “just get this over with. I want to be at that finish line NOW”. I was happy to see the mile click 8:01 because I felt I was crawling. The wind was picking up. It was the worst conditions I’ve ever ran in. I was drenched. I couldn’t see anything.

Mile 24- 8:16

I could feel the wheels falling off. I didn’t want to be out here anymore. I wanted to cry. I wanted this whole thing to be over. I just wanted a hot shower. Please let these next 2 miles go by fast.

Mile 25- 8:35

One mile to go sign. I kept waiting for it. Where is it?! It seemed like the longest mile ever. I was so confused to where I was. The rain and wind made it impossible to see anything.

Mile 26- 8:51

I started to recognize the area and like a wave crashing on me, I felt a flood of emotions. “This is it. You did it. 5 months postpartum. In a hurricane. You negative split the Boston Effin marathon!!”. I started crying so hard. I was so emotional and hyperventalting while running. It could not believe that I was tough enough to make it to that point that day. With everything stacked up against me. I felt like I beat all the odds. I felt like in that moment, everything was worth it. All the sleepless nights. All the pain. All the days I doubted my abilities. It was all washed away and replaced with the feeling of sweet victory.



Last .4 Miles 8:15 pace

When I was running down Bolyston Street, I savored every moment. I never, ever in my life thought I could negative split the Boston Marathon. Let alone at 5 months postpartum. I will always remember that moment.

3:42:02 Finish Time 8:28 per mile

First Half- 1:51:53 (8:33 per mile)

Second Half- 1:50:09 (8:23 per mile)

 This was my first marathon as a mom and my first negative split. I don’t think it’s a coincidence. Being a mom teaches you patients. It teaches you to throw your ego out the window. It also reminds you how tough you are. Conditions don’t have to be ideal. You just have to have grit. Runners are the grittest people I know. If you ran this weekend, I have the utmost respect for you. Sane people would not even go outside in that weather, and we ran 26.2 miles in it.

Unforgettable accomplishment.









In October 2016 I ran the TC Marathon. It had been a very rough year for my running. The heat caused me some very miserable races all year. I felt defeated from the marathon, but I wanted to give it one last chance.

In September 2016, it appeared things were turning around when I won the Marquette Half Marathon and set a new PR of 1:28:10 (6:44 per mile). It was my first PR in 15 months. It was the confidence I needed going into TC Marathon.

TC Marathon 2016 broke me. By mile 17, I was throwing up on the course while running. I crossed the finish line with a BQ time, but I was ready to forget about it. I felt defeated. I was ready for a LONG break from marathoning. I didn’t want to even hear the word marathon

Pregnancy & Childbirth

In March 2017, I found out I was pregnant! Running became 100x harder overnight. I was NOT one of those women who ran marathons pregnant although I wish I could have been. Pregnancy was VERY difficult for me. I suffered with extreme all day sickness, fatigue, etc. I tried to stay active. It was incredibly difficult to find the energy and motivation every day. I don’t often talk about how difficult it was, but I struggled big-time.

When Boston registation rolled around in September, I was in my 3rd trimester.  I decided to sign up. I wanted so badly to get back into my old running shape. I was very naive as to what I was signing up for. Yes, I had ran 16 marathons… but I had no idea what running a marathon at 5 months postpartum would entail.

About 2 weeks later, I went on my last run of pregnancy. It was 2 miles with my dog. My dog tugged on the leash which pulled my pelvis/back out of place. I could not bare weight on my left leg. I had never been so scared in my life. I used crutches for the next 3 weeks and went to PT almost daily. It was a fight to get back to walking before the baby arrived.

November 9th 8:29pm Chase arrived! I had been in early labor with inconsistent contractions for 2 days. I remember being in so much pain during those 2 days. I was horrified for what ‘real labor’ felt like. When the contractions FINALLY started coming every 5 min. Within 3 hours of being at the hospital, it was time to push. I had no pain medications. Everyone told me pushing was the easy part. BOY WERE THEY WRONG. I spent the next 3 hours pushing without any type of pain medication. I was exhausted. I thought I was going to die. However, we made it!

Postpartum Recovery

For those who have never given birth before, the first few times you get up and walk, it feels like you got in a very bad car crash. I could not believe what my body felt like. I remember thinking, “why the hell did you sign up for a marathon in 5 months?!”.

Childbirth leaves you in pain for a LONG LONG time. It doesn’t matter if you were an athlete before. It doesn’t matter if you want to be active. You WILL be sidelined.

About 1 month postpartum, I went on my first run. It was the most awkward, uncomfortable thing I had ever done.

There were a lot of tears the next 3 months.

Would I ever feel normal again? Would I ever be able to enjoy running again? Would I ever feel strong again?

It was an uphill battle.

Return to Training

I started running again about 1 month postpartum. This left me 4 months to build up and run 26.2 miles.

Here is what my training looked like

4 Weeks Postpartum- started doing pelvic floor and core rehab exercises every day.

5 Weeks Postpartum- 3.5 mile long run. Ran every other day about 1-2 miles.

6 Weeks Postpartum- 5 mile long run. Ran every other day about 2 miles.

7 Weeks Postpartum- 7 mile long run. Ran every other day about 3 miles.

8 Weeks postpartum- Started running 5-6 days a week

9 Weeks postpartum- 10 mile long run. Running 3-5 miles

10 Weeks postpartum- 12 mile long run. Running 35 miles per week.

11 Weeks postpartum- 14 mile long run. Running 40 miles per week.

12 Weeks postpartum- Still building mileage back!

13 Weeks postpartum- 16 mile long run. Running 45 miles per week.

14 Weeks postpartum- Building back base mileage!

15 Weeks postpartum- 18 mile long run. Running 50 miles per week.

16 Weeks postpartum- Building back base mileage!

17 Weeks postpartum- First RACE! 5 miles 6:40 pace

18 Weeks postpartum- 21 mile long run. Running 50 miles per week.

19 Weeks postpartum- 18 mile long run. Running 50 miles per week

20 Weeks postpartum- TAPER!

21 Weeks postpartum- THE BOSTON MARATHON






Day 2 Lifting Challenge

2-3x each round

Round 1
1- 20 walking lunges with dumbbells
2-  7x 1 legged squats on each side
3- 60 seconds bicycle abs

Round 2
1- 10x traveling pushups (modified if needed)
2- 30 seconds squat holds
3- 10x deadlift with overhead press

Round 3
1- 10x “V-ups”
2- 60 sec plank
3- 10x burpees

5 Nutrition Tips for Runners

Do you find that running makes you hungry all the time? How do you balance running and fueling your body? Here are some tips for eating on the run:

1) Fuel before you go. Find something that settles well with your stomach and know what your body can handle. Keeping a food diary to see what sits well or what causes problems. How long before you run can you eat? What do you need to eat? Get to know your stomach. Before a long distance race (marathon or half marathon), it’s important to eat breakfast to have fuel in the tank.

2) Carry something with you Going long? There are lots of great fuels to use during your run. UCAN is a slow burning starch that was originally designed for children with a condition that makes it necessary for them to eat every few hours. They found that this product would allow them to sleep through the night and would burn slowly. When running I have found that taking a serving every 45 minutes to an hour is highly effective for longer training runs

3) Refuel! After a run you have a window of 30-60 minutes for optimal refueling. Your body needs to replenish those nutrients lost and to jump start the rebuild process. It is important to get something with carbs and proteins. Research has described a 4:1 or 3:1 carbohydrate to protein ratio is optimal for recovery. Hello chocolate milk!!

4) Graze. Runners can have higher metabolism and can become hungry during the work day. Always be prepared! Carry something in your work bag with you. Preparing healthy snacks 1-2x per week to grab every day will help you make good nutrition choices. Something simple and natural. Good Options: Raw Veggies, Hard boiled eggs, mixed nuts, piece of fruit, oatmeal, yogurt. Something quick and nutrition dense to get you back to feeling good. Plan ahead. If you don’t plan ahead it can lead to eating whatever is easily available like a bag of chips from a vending machine which is not as great of a choice 😉 . If you have an alternatives it will help to avoid foods that don’t fuel the body well.

5) Food log!Again this is a great way to realize what your body runs best of and when you need it. It can also help you see if there is a deficiency in any area of your diet. A great application I recommend is MyFitnessPal. It gives a macro and micro breakdown of your diet/eating log.

Everyone has different caloric needs. It is important that you get enough fuel for your body to function.

Self Belief & Running

You have put in the training. Woke up at 6am. Ran in the brutal heat. The pouring rain. Up hill both ways. You are fit and ready to roll!! Nothing can stop you now!! Except……You? 

Self belief is one of the most important aspects to successful training. You have to believe in yourself! So many times we are our own harshest critics. From missing a split on a workout to missing an easy run, we usually beat ourselves up more than anyone else. We have the most invested in the game and sometimes we don’t match up to our expectations which can cause us to be even more critical of ourselves and have a negative outlook.

So what can you do?

When training for a race with big goals it is common to hit a rough patch in training at SOME POINT! Anything can set the dominos in motion into this negative/self criticizing loop. Even if you are training great- we can sometimes blow up the littlest thing. Human nature is to focus on the negative and dismiss the positive. Face it we are not the most happy go lucky species. Dogs they are the ones you should emulate! Dogs love a run.

So lets look at the positives:

1) Everyone has bad days. Don’t let it get you down. Lots of things can contribute to a bad day. Life stress, diet, hydration, weather, …. the list continues. Do not let one bad day or bad week send you down a spiral. One day or one week does not define you or your training.

2) New stress during a time of training can cause a chain reaction. As you increase mileage it will take awhile for you body to adjust. This is natural. You may feel sluggish for a short amount of time. Your body will rebound. If it lingers for longer than a few weeks you may need an adjustment.

3) Life happens. You might have to miss a run here or there. As long as it isn’t a habit, don’t sweat it. You have to remember that you have a job and responsibilities first. You are a person that has a life and happen to be a runner. Not the other way around.

4) Running is fun!! It should be. No one started running to make money or to impress their office with PRs. You start running for fun! Or to accomplish something amazing! Or because you are crazy! But either way it should always be fun. It isn’t your job. Life will stress you out enough. Make sure to keep in mind that running should be stress relief not pile more weight on you.

So what can you do once you have already fallen into the negative spiral?…..

How do you get back on track?

1) Have fun!! It is fun!! Try not to take yourself so seriously. It is just running. It is a recreational hobby. You already have a lot of stress in your work/life. Try to use running as a time to blow off that extra stress! Enjoy the pushing of your body. Focus on effort instead of paces. Focus on clearing your mind instead of your goal race.

2) Take care of your body! Get some rest. If you are struggling you may not be getting enough sleep for your body to recharge. Diet is important too. Make sure you are not just eating but fueling your body for performance.

3) Take a step back. Look at the work you have done with your running so far. Have you put in a good effort? Gotten out to run recently? Are your goals realistic in relation to the work you have put in? Many times we get to focused on the goals and lose sight of the process. The best part of the trip is the journey. Enjoy the runs. Each run has a purpose and they should all be enjoyable. Even that super long run at 6am.

4) Find success everyday. In everything you do you can find success. The easy run you can push yourself to go the full distance. In your workout you can make your last rep the best. In a long run you can finish strong or push yourself to run the entire time with no stopping breaks. On your rest day you can roll and stretch for 10 minutes. You have the chance for success everyday.

If you are in a running funk or even a life funk you can get out! Don’t lose hope. Remain positive and find success.


“Make it a great day or not, the choice is yours!” -Someone Wise

Running after an Injury

Do you typically think of running as a non-contact sport? The entire weight of your body is constantly making contact with the ground. On a 10 mile run your foot contacts the ground over 15,000 times. This exerts repetitive force on bones, ligaments, tendons, and other tissues. That is a lot of pounding. Unfortunately, injuries happen in the sport of running. The most common injuries for runners involve the lower leg and hips such as plantar fasciitis, shin splints, and the dreaded stress fracture. Even with a well designed training plan experienced runners can get injured.

A common question after an injury is how to return to running after taking time off dealing with an injury?

After a long lay off you must be careful when coming back. You may feel like you want to jump right in and get back to your training in attempts to catch up for missed time, but this is not wise. A common mistake is coming back too fast (or too soon) and causing injury to other potentially vulnerable tissue. Compensation injuries make up a large percentage of running injuries. For example, if you have a sore hip, which hurts less then you run a certain way, you may be setting yourself up to have a sore hip and a sore knee. In this case you may be able to prevent the knee pain and rid yourself of the hip pain if you take a few days off to rest.

Sometimes we get repeated injuries when we do not treat the source of the injury during the lay off. In this case imagine a runner has a weak glute, and may compensate by pushing more with the calf. This can overload the Achilles tendon and can cause damage. If your calf starts hurting, you should consider taking time off. However, if Achilles pain is reoccurring despite rest and icing the Achilles then consider seeing a medical provider such as a physical therapist or ART specialist to determine the cause of the issue.

If you do have an injury that will cause you to miss significant time in training. Cross training (if doctor approved) can be a good way to maintain your fitness and mental drive. Everyone has a different preference. Pool running and rowing are very good alternatives to running. You should always consult a doctor on what type of cross training would be appropriate with your circumstances and current physical fitness. But keep in mind: There is no real substitute for running. Just because you have crossed trained during your injury does not mean that you will be able to bounce back into your old running routine and paces.

When coming back to running there are several approaches. You should always listen to your body and make sure that you come back slow and smart. Run/walk can be a great method to ensure you don’t return to running too quickly and have an additional set back.

If you have been off for an extended period of time, coming back with a run for a set amount of time and walk for a set amount of time can be very effective.

For example:
Run 2 minutes/walk 1 minute . Each week you can increase the run period by 1-2 minutes. After 4 weeks of this, if you are feeling good, you can continue to progress.

Week 1
3 runs of 2 minute run 1 minute walk – short duration 10-15 minutes for each

Week 2
4 runs of 3 minutes run 1 minute walk – short duration 10-20 minute for each

Week 3
4 runs of 4-5 minute run 1 minute walk – 15-25 minute each

Week 4
5 runs of 5-7 minute run 1 minute walk – 15-30 minutes each

Week 5
Straight runs. 3-5 runs of short duration. Distance should not exceed distance from previous weeks runs.


Continue to progress safely as you feel good, while also listening to your body for any complaints about nagging aches or pains. Everyone is different some people may not need as many weeks and others may need more. It will still take time to get back to your typical mileage. When it comes to returning to running you should always air on the side of caution. We are all eager to get back out there and run. Even though you may feel behind in training, just enjoy the experience and be thankful to be running again.

Bathroom problems while running? Let’s talk about it.

At one time or another everyone struggles with the bathroom. So lets just get that out in the open! We have all been there. Middle of a run feeling fine and then “bamm. I have to go now!!” Praying, making deals with God and finally ditching into the bushes or the closest porto-potty (if you are so luck). So what can you do to avoid this?

There are several causes for GI issues on the run. They can range from hydration status, food consumption, time of day and intensity of the run & many other causes.


When you drink:

Hydration plays a huge role. What you drink and when you drink it is key. The key to hydration is to drink before you become thirsty. If you wait until you feel you need a drink it is too late. Best advice would be to drink every 20-45 minutes. The body absorbs water in small amounts such as sipping throughout the day rather than guzzling 20 oz at once. Don’t overdue it with your water intake so that you have to stop on the road. But make sure you are getting enough fluids to maintain your body at an appropriate level. Planning ahead with fluids before you run.

What you drink:

What you drink can also play a large role. Sports drinks that are high in carbohydrates can also delay the natural processes of your body and can lead to GI discomfort. You should be careful to monitor your electrolyte intake and make sure that you are replenishing what you lose but not taking in too much. The best way to find what works for you is to experiment on the long run. Try a few different products and see what sits best on your stomach and what your body seems to best absorb for fuel. Gen UCAN is a product I like and use often that has a slow burning starch and seems to sit very well on the stomach. It also is low in sugar. You don’t want to try something new on race day.

Alcohol or other sugary drinks can stay in your system and cause GI distress the next day. You know your body! Sometimes keeping a food/liquid diary will help you find things in your diet that cause the GI distress.

Food Consumption

What you eat:

Ever heard, “You are what you eat!!”? It is important to figure out what your body runs best on. Everyone is different! What should you eat the night before a long run? During the day before a hard workout session? What you put in your body really matters. So if you have chicken wings, cheese curds, friees and a few beer the night before a long run … I would wager that it might end poorly for most (maybe some can get away with it.. but not most LOL). You should avoid foods that you know don’t sit well on your stomach and experiment with different things to find out what is best for you. Typically lean proteins, vegetables and just a little bit of grains would be a good option for the night before a long run. During the day of a hard workout you might want to eat light in the hours leading up to the big workout. A sandwich and some fruit for lunch 6-3 hours before and light snacks after. Everyone is different. Some people can eat and run an hour later, while some can’t even think about food hours before a hard run. KNOW YOUR BODY!

Food Sensitivities

Everyone has different sensitivities. Gluten is a hot topic item right now. Certain foods can cause inflammation in the body. So it would be a good idea to monitor what you eat, how your body responds, and see if there is a pattern. This is when keeping a food log can be a great way to monitor what is best for you. Write down your meals and then how you felt on the following run. I have been know to eat the same exact meal before races on the superstition that it worked once! I have also been know to avoid sugars and snacks three days before a big race. Could I get away with changing things? I am not sure, but why change a good thing? Mentally it puts me more in the zone & it is one less thing to worry about. Whether eating specific meals leading up to a race is provides more of a mental or physical edge; if it works it works.

When you eat:

Another consideration when eating is time. What time do you normally eat? If you find that you eat at 9pm on a Friday night and have a terrible early morning long run you would want to consider eating earlier. Every body processes food at a different rate. If you can always run at a specific time your body will adapt and adjust to getting the bathroom time done earlier. The body is amazing at adapting to survive.

Other Factors

Intensity and environment can play a role in GI discomfort as well. Running at a faster pace will require greater blood flow to the legs and therefore pull more blood from muscles in the stomach and intestines. This can contribute to that I HAVE TO GO RIGHT NOW feeling. Temperature can also effect this. As your body temperature rises, your body will have a higher heart rate and your fluid levels will go down (i.e. dehydration).

what can you do to help prevent it:

1) Planning ahead – if you are running in the morning, wake up a few minutes early to allow yourself time to use the bathroom prior to rushing out the door to start your run
2) Try to go before. Just mentally prepare that you need to go before you head out. Your body can be trained. Moving around and getting the body warmed up for the run. Try to relax and get a routine down.
3) Avoid extra caffeine right before a run– If your body is used to a cup or 2 of coffee before a run, that is great! However, it’s best to not try something new like a new energy drink or a new coffee drink before a run. All about what your body is used to!
4) Experiment with foods to find out what works best – Food Log (I can’t say that enough)
5) Have a plan – If you are not able to go right before (time crunch, just don’t have to yet..) you always need to have a backup plan. Run around the block a few times and stop back home to go. Find a favorite porto-potty 1-4 miles from your house! Carry TP. Make a plan for the ‘what if’. Chances are if you did not go much before your run, you will have to go during.
6) It happens to everyone. If you have to stop, do your business and get back to it. Don’t let it ruin your whole run. This happens to every athlete. Even the most seasoned runners. Don’t sweat it. Try to find the humor in it after your run & find the solution. Even if you follow the steps- sometimes you just have ‘those days’!

Everyone is different. Work on some of these things and see if you make progress. If is continues or is debilitating see your doctor. Running does cause chances in the body so it is never a bad idea to have a check up. A large percentage of runners have GI issues on a monthly basis. If it happens everyday or several times a week you should be cautious and seek assistance. It does seem to be more common in women especially postpartum. Your doctor may be able to provide insight or exercises that can help to strengthen the pelvic floor. A lot happens when you run. Taking careful planning and learning your body can help to keep you on the trail and out of the bushes.

How does stopping mid-run impact your training?

Start… Stop… Start… Stop. Something that I discuss with runners often is making runs continuous for the physiological & mental benefits. When reviewing running logs, we often see runners have breaks in longer runs lasting several minutes. Obviously traffic lights and the occasional bathroom break cannot always be avoided. However, when there are multiple stops prolonged stops during a run, it can cause a decrease benefit.

From a coaches perspective, taking breaks during a run is a part of the mental component of training. If you allow yourself to stop every time you are uncomfortable, then you are training your body to stop. Allowing the body to adapt both physically and mentally is an important part of a training plan. This is not something that is always easy to learn. Many runners don’t always talk about this openly! Just like learning anything new- We must teach the body to continue through & stop less.

This is especially important during long runs and workouts. Remember- the clock does not stop on race day. If you allow yourself to stop in a workout when it is tough, then you are making a mental pattern. In the future you are likely to repeat this pattern in times of distress. Our bodies learn patterns and have incredible muscle memory.

Even from a physiological stand point your body is missing key stress adaptations that are necessary during training for long races. A better alternative to prolonged breaks and stops during a long run or workout is to add walking segments as needed. There is an entire training program based on the run/walk method. It has been highly successful for many people and helped them to reach their goals. Jeff Galloway is a main proponent of this method. It can allow runners to run at a faster pace during the running segment and take walk breaks to bring the HR back down.

When training, the idea is to get your heart rate elevated to a sustained level for a select duration of time. This causes adaptations in the body including but not limited to:

1) increased heart size (the heart is a muscle)
2) increased blood volume (more plasma)
3) greater force of contraction (heart is more efficient)
4) more efficient oxygen transportation

Therefore, if you are not getting your HR into the optimal zone for an extended period of time during training, then you are missing the physiological benefits of training.

A great alternative to stopping is to set a goal time or distance that you will run and even if you slow down with your running pace, continue running until you reach that target, then take a short walking break. With this method you challenge your mental toughness, are able to get a very short break that will not lower your HR back down to resting, yet your body is still able to physiologically and mentally adapt for improved performance.

The key is to keep moving and give yourself opportunities to face mental challenges that you work through to build your mental toughness. Walking during a designated segment it will bring your HR down, but not as as rapidly as a standing rest break, and will lead to greater physiological benefits.. Walk for 30-60 seconds after hitting your target running segment. Then being to run again.

With all this being said, when running you have to make sure to take care of your health. If you feel woozy or lightheaded you should take a break. If you are running through an injury to finish the run, be sure to evaluate the cost and benefits of finishing verses stopping early to prevent additional injury.

If running were easy, everyone would do it…. right? Remember that taking rest breaks may hinder the physiological benefits of the run and may impact your performance on race day. Be smart about breaks during your run. It’s okay if you have to slow down, your body is still adapting and you are sharpening your mental toughness. There is a purpose with every run.

Preparing for Success- Distance Running

By failing to prepare, you are preparing to fail. – Benjamin Franklin

This quote is certainly relevant when it comes to running. A key to success in a long run or big workout is mental and physical preparation. You should approach each workout and long run for what is is; an important step toward your ultimate goal. Would you eat a chili cheese dog the day of a race or stay up to 2am drinking and expect success? I don’t think so. So why would your 20 mile long run be any less important. Or your marathon pace tempo run?

Each element of training is designed to help you toward your goal and to be come a stronger more confident runner. You have to approach each day with success in mind. That means remembering the importance and preparing. These should be guidelines for your entire training cycle.

Steps to physical preparation:

1) Sleeping – make sure to get a good nights sleep. Get into a regular sleeping pattern. Everyone is different but if you need 8 hours try to get into a regular pattern of going to bed at 10pm and waking at 6am.

2) Eating – Get to know your body. Fuel for success. The body is a machine. It runs better on vegetables and fruits than Twinkies and deep fried food. Find what works best for you. What do you need before a morning run? What should you eat at lunch for a evening workout? What sits best for long runs and race days? Are there things that you can avoid that cause GI issues?

3) Supplemental – Do the little things. They take time. But if you just do 10 minutes a day it can save you a lot of discomfort. Get a stretch, roll out, ice if you need to. Take care of your body!

Steps to mental preparation:

1) . Get yourself ready!! If you have a hard Tuesday workout talk yourself into it. Walk through the steps of preparation. Tell yourself why you are doing the things you do on Monday because of the workout on Tuesday. What are you trying to accomplish? Why is the workout important?

2) Hold yourself accountable. You are the one who is out doing the work. If you fail to prepare be honest and assess yourself. There may be outside factors such as the weather that influence a bad workout. But focus on what you can control. What can you do better?

3) Give yourself a break. One bad day isn’t indicative of your training. Don’t throw in the towel. Sometimes bad days happen. You have to get back out there. Those bad days lucky make the victory sweeter. Go through your check list.

4) Enjoy the process!! Have fun. This is huge. That is why you got into it. Not many people start running because they think they can be in the Olympics!! Never forget the many reasons why you run.

5) Believe in yourself! This is huge. As runners we are our own harshest critics. The natural thing to say is, “I suck”. “I can’t do this”. But you can’t get in your own head.

“Whether you think you can or you think you can’t, you are right.” -Henry Ford

So get out there and run!!