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The Art of Hydration

Written by Coach Tom McGlynn February 01, 2022

 

You already know how to hydrate and how to run.  But do you know how to put the two together?

It has been proven that proper hydration can drastically improve race results but many runners have trouble drinking water and sports drink while on the move.  The constant motion jostles your stomach which is already void of necessary blood resources which are attentive to your leg muscles. This is one of the many reasons that the art of hydration is essential.

We use the word ‘art’ as opposed to ‘science’ because there is a limited amount of calories and fluids that can be utilized intra-run (unlike cycling, walking and other activities).  Because of this we recommend experimentation to determine the most effective personal hydration routine (ie. Much like runcoach training the below is not a one-size-fits-all assignment. Experiment and find the routine that works best for you).

Here are some tips to get started:

  1. Your hydration routine starts before the run
  2. Drink 8-16 ounces of water or sports drink with your pre-run breakfast (slightly more on race day when you are up early and have more time to digest)
  3. Coffee shouldn’t count into this equation as it is ultimately a diuretic (makes you pee)
  4. Caffeine is fine to consume as is normal for you
  5. Clear urine is a great sign
  6. Stay hydrated leading up to the run
  7. Take one final bathroom break right before the run
  8. Then take one final drink before your start (less than 2 minutes prior is best)

For runs longer than 75 minutes or runs in the heat, you will need more than just water.  We recommend sports drinks containing sugar and salt in appropriate quantities.  Here are some tips to pick the right drink for you:

  1. Check the race website you are training and find out which sports drink they will serve on the course
  2. If the race drink sits well with your stomach then stick with it; if not go for an alternative
  3. Look for ingredients that include sodium (salt/electrolyte) and sucrose (sugar)
  4. Become well acquainted with the drink and find a way to have it on race day (carry a bottle)
  5. Drink 4-8 ounces of fluid every 20-30 minutes within the run
  6. Sports gels can be effective as they include key nutrients – take these in lieu of a sports drink.  They must be taken with water.
  7. Because of caloric density you may only need to consume gels at every other fluid stop – keep up with water at every stop

Start refining your personal art of hydration at least 10 weeks prior to race day and practice before, during and after most runs.  Here are some tips for refueling on the run without carrying a water bottle:

  1. Hide your water bottle somewhere along your running route
  2. Plan to pass this spot every 20-30 minutes or place more bottles along your route
  3. Invest in a fuel belt.
  4. Enlist a friend to ride a bike with you or meet you intra-run to provide fuel
  5. If gels are your fuel of choice simply carry some with you and then target public water fountains along your course

The exact amount you need to drink can be tricky and will vary from person to person.  Here’s a science project to help you learn about your hydration needs:

  1. Weigh yourself prior to a run without any clothes on
  2. Go for a run
  3. Re-weigh yourself after without any clothes on
  4. Calculate the difference and hydrate accordingly within your next run

Example: if you weighed 160 before a 90 minute workout and then weigh 157, you have lost 3 pounds and require 48 ounces of liquid. Your schedule for a similar event would be 8 ounces every 15 minutes to maintain your weight.

Note: This is just an example.  Please try this yourself and keep in mind that the amount you need will vary depending on the temperature, humidity and other personal physiological factors.

Proper hydration can improve your race results from 5K to the Marathon.  Invest some time into the development of your art of hydration.

 



1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.staying-fit-winter 

2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.

3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!

4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.

5-Don’t skimp on sleep! Rest is essential for your health.

6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.

7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.

8-Spend time outside getting fresh air on a daily basis. 

9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.

10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!



winter_runnerIt's dark. It's icy. Let's admit: It's just hard to get out the door when you instantly turn into a crystal the first few steps outside.

But you have goals to pursue, and miles to run. So, let's find the right gear and attitude, to face the worst of Mother Nature's surprises.

 

Protect The Head

Your head is your control center. if you head is cold, your body will be too.
Find a hat or headband to cover the majority of the head and ears.
Products with Merino wool are perfect as they breathe well, wick moisture, and resist odors.


Wrap The Core

Dress in layers and focus on the core. Think of it like a sandwich. 
1-Base layer to wick sweat away that clings to your skin. 
2-Then a long sleeve shirt or half zip that you can potentially even take off mid run if you get too hot. 
3-Finally a windproof shell (think jacket) to be the first barrier against the elements.



Perfect The Pants


In most situations your legs only need one layer (vs the core). Choose a fleece lined legging or pants for extra warmth. You don't want your pants to be too long or loose. The closer the cloth is to your legs, the better it will keep you warm. If you are running through snow, choose some tall crew socks and tuck the bottom of your pants to the sock!



Go For Glory With Gloves

Depending on the temperature you might find that your core and legs are warm, but hands are cold. This is because our extremities are the first to feel cold and lose circulation when the body tries to warm up.
If it's mildly cold pick a thin pair of sweat wicking gloves. These are relatively inexpensive and can be purchased at any apparel store.
If it's windy or below freezing, ditch the gloves for mittens. Mittens keep your finders together, better for circulating body heat. Some mittens come with a wind proof shell, perfect for running in wet winter conditions.

 



Winter Running

December 20, 2021
Originally Written by Kate Tenforde on Jan 09, 2015
Updated by Rosie Edwards on Dec 20, 2021

winter_runningWinter has arrived!  The days are getting shorter, temperatures are dropping, snow is falling and roads are getting icy.  Are you starting to doubt that you’ll keep your fitness goals on track all winter long?  We’ve got you covered!  Here are some tips to maximize your training opportunities: 
  1. Apparel makes a huge difference! You don't have to spend a lot of money on expensive gear, but layering is key.  Plan to wear an outer layer that blocks the wind and an inner layer that wicks the moisture away from your skin.  If it's extemely cold, add a mid-layer.
  2. Don't overdress.  You'll definitely warm up as you start moving so pretend you are going to workout in weather that is 10 to 15 degrees warmer than it actually is.
  3. Run or walk in daylight whenever possible so you will be able to watch your footing.  If you must workout in the dark, always wear a reflective vest and bright clothing.
  4. Give yourself extra time to warm up.  Your muscles will need it.  Start out slowly and gradually increase your pace.
  5. We sometimes forget to drink enough water when it's colder.  Be sure to drink both before and after your workouts to avoid dehydration.
Treadmills can be boring, but if you can't find a safe trail or road, don't be afraid to head indoors.  Just keep these 2 tips in mind:
  1. A treadmill ‘pulls’ the ground underneath your feet, and there isn't any wind resistance.  Both of these factors make treadmill workouts a little easier.  Setting the treadmill at a 1 or 2% incline will offset these differences.
  2. Be careful not to alter your form.  It can be tempting to start leaning forward at the hips or to grasp the handrail.  Look for a treadmill in front of a mirror so that you can make sure you maintain your normal form and posture.


coldThe good news is that regular exercise can be a strong ally against the common cold and flu, as moderate exercise can stimulate the immune system. 

However, this is tempered by the body’s reaction to the stress placed on that same immune system when the runs get long.  According to researcher David Nieman at Appalachian State University (a marathoning and ultra marathoning veteran), there is a 3-72 hour window after our long, hard efforts (90 minutes +) where the body suffers a temporary impairment of the immune system, making marathoners and half marathoners sitting ducks for the post-long run or post-race cold.   

What’s a runner with goals to do? 
While it is impossible to control for everything, with a few precautions, hopefully the odds will skew a bit more favorably.

 

Stay hydrated

Although we normally associate the need for hydration with the other three seasons, dry winter weather, altitude if visiting a mountainous region, or the unfamiliar humidity of a warm vacation spot can catch us off guard.  Even if just staying inside, the dry air in our well-heated homes can make a difference.  Particularly if traveling by air or consuming more alcohol than usual (ahem), staying hydrated can be a key component to keeping your body working well and running well.  An oft-quoted rule of thumb is to consume 64 ounces of water per day, or 8 regular sized glasses.  Some even suggest dividing your weight in pounds by two and using that number for how many ounces you need, or even taking 2/3 of your weight in pounds if you exercise.  If these numbers seem daunting, the point is – you probably could use some improvement in these areas, even if only incrementally!

 

Get Vaccinated

True, you could get some variant of the flu or another virus still, but your body ability to fight it off is that much more prepared with the vaccination's 'cheat sheet'.  As recreational adult runners, we can’t always treat ourselves like professional athletes.  In this case, however, we can.  If you have a winter or spring goal race planned, and your brain fast forwards to a hypothetical, very inopportune illness the week of the race, then this becomes a slam dunk.  Don’t let random viruses sabotage your training or racing!

 

Wash your hands like a doctor

No, this has nothing to do with running, except that recreational runners with big plans don’t like them going awry.  Wash them well, for 30 seconds with warm water and soap, and avoid touching your face to spread what germs make it through the gauntlet!  Carry hand santitizer, and use it when washing hands isn't possible.

 

Sleep

Although sleep is always important for performance, it takes on an even greater role during cold and flu season as several studies have shown the body’s immune system can be significantly impaired with repeated sleep deprivation.  Six hours instead of eight may not seem like a big deal, but during the winter and while training hard, too many of those nights can end up having the reverse effect from what efficiency you hoped to accomplish during those extra hours of wakefulness – laying you out for a couple days or preventing training during a crucial period.  Be a jealous guardian of your sleep time, and you’ll likely be more efficient and effective during your waking hours anyway!

 

 

Eat well

It is always a good idea to eat nutritiously, but during cold and flu season, good choices of immune system boosting foods with important nutrients can be particularly important.  For example, try a bean chili – lots of veggies and beans with key vitamins and minerals, and some spiciness to clear the nasal passages for good measure makes this dish more than just a warm comfort food, according to researchers at Wake Forest.   If you unfortunately do fall prey to the flu, try these foods as a part of your "return to health" arsenal.

 

No immune system is truly immune. This winter, let your running habit be the catalyst for healthy habits that will hopefully give you (and your family) a better chance of staying active and on your feet!

 



Originally written by Dena Evans
Updated by Ashley Benson 

Ryan_Victah_Oly_TrialsRyan Hall was the first American to break one hour in the half marathon, running 59:43 in January of 2007 at the Aramco Houston Half Marathon.  His first marathon later that spring represented the fastest debut of any US athlete (2:08:24), and his current personal best of 2:06:17 ranks him second to Khalid Khannouchi on the all-time American list.  After winning the 2008 Olympic Marathon Trials, Ryan finished 10th in Beijing, and has placed 3rd and 4th overall in the last two Boston Marathons, running 2:08:40 in 2010, the fastest American time in the history of the event.

On December 1, John Hancock announced Ryan's inclusion into the 2011 Boston Marathon elite field.  Before he can tackle Heartbreak Hill again, however, he will need to train through the winter like the rest of us.  Ryan took a few minutes with us to share some insight about winter and holiday running.

Photo credit:  Victah Sailer

Coach:  Growing up in Big Bear (California) and now training in Mammoth, Flagstaff, and other high altitude locations in the winter, you must regularly encounter some rough running weather (cold temperatures, snow, ice, etc).  How do you tweak your training to account for these less than ideal conditions?

RH: Training during the winter months is certainly not my favorite season to train through, but the weird thing is that I always come out of the winter in the best shape of the year.  I don't know what it is about training in the snow, cold, rain, etc. that makes me feel better than I typically do,  but I know that its worth it for me to tough it out through these gray months.  The hardest thing for me to do is to be flexible in my training schedule from week to week.  For example, if I am scheduled for a big tempo run on Friday but the snow is coming down in buckets I have to have an open mind and be flexible enough to move the workout back, which in the past has been difficult for me to do.  If I am not willing to move the workout back it means I have to be flexible to do the workout indoors on a treadmill or at least wait for the afternoon sun to clear the roads.  Luckily, now my coach is in charge of the weather and my workouts so it all works out.

 

Coach: I assume that the challenges of winter training might encourage mental toughness.  What are some key things you remind yourself during the winter to help keep you focused on the training vs the challenges that might be posed by the weather, shorter daylight hours, etc?

RH: One of the aspects of running that I love the most is the challenge.  I think we all run, to some degree, because of the challenges we face in training.  I don't like to give myself excuses with the weather.  Sure, sometimes I'll wait it out to try and run in the best part of the day but there are those moments when the wind is blowing hard and snow is coming down and I am in the middle of a workout trying to run against the wind and I remind myself, "What if it is like this in Boston on race day?"
 
I know that race day can hold a variety of conditions and I must be ready for them all. So, when I see the flags whipping when I wake up on race morning I can smile because I know I have prepared for it.  I think there is also something to be said for being able to block out the cold and wind.  You teach yourself that you can push yourself hard when things aren't perfect.  Whenever things are not perfect in training, I remind myself that they probably won't be on race day either.

Coach: You come from a large family with several folks who enjoy or have enjoyed running.  Did you have any running related holiday traditions with your family growing up or nowadays with your wife, Sara? Or have you heard of any fun ones from other families you might like to try in the future?

RH: Well, this isn't necessarily running, but last year after a long run, Sara and I went out into the forest to hike up a mountain and cut down our own Christmas tree.  That was a first for the both of us.  It was fun, but I was drained for what felt like a week after that.  This year, we will probably go cut another Christmas tree, but on an off day from running.  Other than that, Sara and I have done a jingle bell run a couple years back and had a lot of fun.  There is nothing like ending a cold run at a coffee shop with a hot chocolate waiting.                                                         

Coach: I know you enjoy doing some cooking from time to time.  Any favorite holiday dishes you might recommend for our runners trying to stay on track with their training when so much good food is available?

RH: Cinnamon rolls were on my mind until I got to the end of your question.  Many of my holiday favorites like turkey, egg casseroles, and yams are actually super nutritious.  They just are usually prepared in unhealthy ways even though healthy versions are out there and are equally tasty.  I love fresh winter foods like squashes, brussel sprouts, and cranberries.  This year I am hoping to get to cook the turkey.  I have a new healthy and unique recipe that is so good.  It requires skinning the turkey before brining it for 24 hours, baking it at 350 for the first hour, then turning the temperature down to 180 for the next 23 hours.  It's the most tender and tasty turkey I have ever had.  With that said, I think moderation is the key during the holidays.  I like to enjoy an occasional homemade dessert because I do like a good sweet every now and again and I always want to honor the person who took the time to make the dessert.                                                                                                                                        

Coach:  Like you, many of our Runcoach runners are heading into the holidays while training for spring marathons or half marathons.    Some folks feel like the race is so far off it won't matter if they skip out on training for a few weeks now, and others are nervous and feel like the race is just around the corner.  How do you recommend folks maintain a good balance with months ahead to train?

RH: Good question.  I would suggest to plan your training ahead so you know what days are going to be tough to get out the door.  Use these days for off or recovery days.  As long as you have a good plan with the long term goal in mind you will be alright.  I make sure I am doing the proper workouts during the proper phases of training.  What I mean by this is that I know that even if I am not killing my workouts in December and January it is fine because they aren't my biggest workouts in preparation for a spring marathon.  If I was killing my biggest workouts in December and January, then I would be concerned.  I wait to do the meatest part of the my training in February and March.


Movecoach FAQ

Written by Cori McGlynn December 10, 2021

employeesWith group fitness challenges, personalized training plans, coaching support, branded rewards, and our patented training technology, Movecoach will help you build your fitness, and lead a healthier, more active life.

Here are some FAQs:

1. How do I see my achievements/ progress?
Open your app and see the home screen. Scroll down to "achievements" to see all the milestone levels and badges you've compiled.
You can also see how many more miles or workouts you have to your next milestone.

In the website these details can be accessed through the icon(image) on the top right > Profile.

2. What's the training plan?
Races aren’t the only goals you can target. With Movecoach, you can challenge yourself to step, walk, run, bike, or swim a certain distance over a certain period of time, or post the most workouts of your favorite fitness activity. Movecoach will help you break up and create a path to the goal.

How to: On the App, select the calendar icon to the left of the home icon. Toggle to the “Goals” page, and click on the upper right-hand corner of the box that says “Current Goal.” On a computer, click on “Goals & Results” and select “+Goal.”

3. How do I create a mini-challenge among my friends?
As you participate in the company-wide, annual effort to move, create a personal fitness challenge that revolve around your own goals. Aim to post the most workouts of your favorite class or fitness activity. Or challenge yourself and officemates to step, walk, run, cycle, or swim a certain distance in a certain time.

How to: On the App, click on the flag icon to the right of the home icon. Select + Create A Challenge

On a computer, go to  “Challenge” then "Custom". Select Create A Challenge
Once the challenge is set up, Click on “Invite Friends” to encourage your co-workers to join your Challenge. You can encourage one another as your movement adds up, or enjoy a little friendly competition!

4. How do I hi-5 my friends?
Giving and getting support from your friends and colleagues is one of the funnest parts of the challenge. High five others for their hard work, and enjoy getting your own.

How to: On the App, click on the flag icon to the right of the home icon. Click on the  “Leaderboard,” then select on “Latest Achievements.” Click on the hand outline—you’ll see it turn solid blue— to give others a virtual “high five.” If you’re on a computer, go to  “Account Settings,” and select a team.

5. I need help. Who do I contact?
Our staff of USATF, and RRCA-certified coaches are here to answer your training questions.

How to:  On the App, click on the “Me” icon at the bottom left-hand corner of the screen. Toggle to “More,” and select “Need some help?” from the top.  Or, email us  at coach@movecoach.com






Runcoach Success Story: Laura

Written by Tom McGlynn December 06, 2021

Laura and Colfax have a special relationship. If you are on Instagram @runswithcolfax is sure to brighten your day, especially if you’re lucky enough to catch a photo with Colfax staring at the camera!

 laura1

Laura is a Mom, Veteran, Dietitian, Triathlete, Runner and many more. So you might wonder how she gets it all done in a mere 24-hours? We asked, she replied “It’s habit, beginning with planning and prep the night before”.
Below is an extended Q&A with this super woman. 

 

How or why did you start running? How did you find Runcoach?

-          I originally started running in high school, 24 years ago (eek!). I didn’t make the cut for my school’s soccer and softball teams, so I thought I’d give cross country a try, and then also ran track and field. I took a break from running competitively during college, and then decided to see if I could still run a 5K when my now-husband (fiancé then) was deployed to Iraq in 2004-2005. It turned out I could, and I’ve basically been running regularly ever since.

-          I honestly don’t remember how I first stumbled across Runcoach! I think I saw it mentioned on someone’s blog or Instagram feed a couple years ago and checked it out. After years of using free training plans I found online or wrote up myself, I knew I needed something a little more individualized to not only push myself a little harder but also be appropriate for my personal fitness level and goals.

 

What motivates you to get out the door each morning?

-          These days, it’s habit more than motivation. It’s just what I do, and I know the rest of the day I’ll feel a lot more relaxed and productive if I run (or work out) first thing. Also, Colfax pops up ready to go as soon as my feet hit the floor, and his excitement certainly helps.

 

laura2How did runs with Colfax become a regular thing?

-          It was initially my husband’s plan for us to get a dog that could run with me, since I run early in the morning by myself. We have another dog but she’s never been interested in long slow distance! Sprinting is more her style. He did a lot of research into the breed that would be the best fit for our family, lifestyle, and ability to run long distances, and decided on a Brittany. We got Colfax when he was 4 months old and started him out with walks. After he turned one, I started adding short running intervals – a quarter mile at a time to start, and then gradually built it up from there. At the time, I didn’t think he’d run EVERY run with me, but when I saw how much he enjoyed it, it soon became a regular thing.

**Important note: Colfax is a champion racer. Check out his first-place medal from Palmetto Running Company. Congratulations to Laura on placing first in her age group as well. A truly DYNAMIC DUO!

 

What do you enjoy most about your wellness routine currently?

-          It’s MY time. The rest of my day is often dependent on the priorities of others – at work and at home as a wife and mother of 2 young boys – so the time I spend running and working out is often the only time that’s completely within my control. I have always loved to be active (I’ve been an athlete since age 5), so spending my free time moving in ways that make me feel good physically and mentally is a high priority.

 

What are some of your personal wins?

-          I’m most proud of the times I tried something I’d previously never thought possible, like triathlons, marathons, reaching new training mileage/intensity milestones, remaining active through two pregnancies, and clawing my way back to even higher levels of fitness postpartum and now as I get older. I’ve never ceased to be amazed at what my body can do when my mind gets out of the way.

What are your future goals?

-          The half marathon has broken my heart the last 4 times I’ve run it, all due to situations out of my control. But I’m not giving up! Someday I hope to break my PR of 1:51 (set 8 years ago). I’m also looking forward to eventually running another marathon and breaking 4 hours, but in the meantime, I’m having fun focusing on what I’ve recently decided are my stronger distances – 5K and 10K – and hoping to continue setting PRs in those distances.

 

Laura and Colfax, we are rooting for you both to reach new levels of fitness, personal bests, and enjoy every second of your journey!
Photo cred: Laura from @runswithcolfax 



Treadmill Running Tips

October 24, 2021
You may refer to it as the "dreadmill". The boring nature aside, there are plenty of benefits to gain from using the treadmill to complete your training. Whether it's unpleasant weather, or for safety reason (looking at your early birds and night owls), make the most of the 'mill with these tips.

Six Tips For Enjoyable Indoor Running:


- Always set aside 5-10 minutes to "warm up".pexels-andrea-piacquadio-3757957
Don't start running at a high speed on the treadmill. Just as if you were outdoors, stretch lightly before starting you run. Then easy jog 5-10 minutes at a relaxed pace so that your body can prepare for the workout or run ahead. 


-Use a slight incline.
Set the treadmill incline between 1-2%. Since there's no wind resistance indoors, a gentle uphill better simulates outdoor running. If you are just getting started with running or new to treadmill, it's okay to se the machine at 0%. Make it a goal to be able to run at 1% within a month. 


Did you know having the incline at 0% is actually like running on a slight downhill. Don't slack off!


-Do not hold on to the handrail or console.

These are placed for safety, not to guide your activity.  When you hold on to the rail, it hunches you over. This is not an effective running or walking form. It can cause lower and upper back pain. Keep your spin nice and straight, and pump your arms forward. 


-Pay attention to your stride.
You should have the same stride as when you are running/ walking outside. Lots of people make the mistake of overstriding (landing heel first with your foot well ahead of your body's center of gravity). This is because the treadmill belt helps to move you forward. 
To avoid this mistake, keep the belt at a pace you can manage. Keep your stride ligh and quick. If you have a device to track your cadence use it!


-Do not step on or off while the treadmill is moving.
Most treadmill injuries are cause by falling or jumping off a fast moving belt. If you need a quick break, use the pause function or slow the speed of the machine to a very slow pace, and step off.
Top prevent needing to step off, try to be prepared with a towel, headphones, water and your phone before you get started.


-Bring entertainment
To combat the boredom, bring music, a podcast, magazine, or movie to watch. I usually don't recomend using headphones outside for safety reasons, but inside it's perfectly find. Having entertainment will prevent you from constantly checking your time and distance, and allow you to relax. 

Be sure to aware of your form still. Nice and tall spine! 



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