Next we will be discussing two critical aspects of safety and recovery while completing strenuous run training: hydration and nutrition.
Hydration:
Are you preparing for an event and wondering how to best hydrate? Ever “bonked” a race or run and looking for ways to prevent this from happening again? You NEED to consider your hydration strategy.
Effective hydration strategies include PRE, DURING, and POST exercise for optimal performance.
Strategy is dependent on the type of event:
<60 minutes: generally, only water is needed, pending the heat levels
60-90 minutes: Fluid and electrolytes
90-120 minutes: Fluid, electrolytes, and carbohydrates are recommended
120 minutes: Fluid, electrolytes, and more complex carbohydrates
Recommendations:
PRE: 0.3-0.5 oz/lb 4 hours prior and 0.2-0.4 oz/lb 2 hours prior to activity with 110-270 mg per 8oz of sodium to preserve the ingested fluids.
DURING: 7-10 oz with ~150 mg of sodium and 30 mg of potassium per 8 oz of fluid every 15 minutes.
POST: up to 23 oz of fluid for each lb lost (NOT ALL AT ONCE.. gradually over time post event.).
Hydration simply NEEDS to happen and be deliberate for performance. Ranges are suggested. individuality exists.
Thus: Experimenting and PRACTICE during training is KEY. Take it from those of us who have bonked in the past: PRACTICE IS VITAL!
Nutrition:
It's critical to treat nutrition like any other aspect of training. Iit takes PRACTICE to find which strategy and types of fuel works best for you!
Sports nutrition strategies address three stages: PRE; DURING; POST-
PRE: Carbohydrate consumption is the most critical part of pre-exercise fueling. Depending on duration, an athlete may consider carb loading in the week prior to maximize fuel stores.
In general, begin pre-exercise fueling at least 4 hours prior to event to minimize gastric distress and optimize performance. Four hours allows fuel to be digested and absorbed and ready for performance. A pre-exercise snack 90-120 minutes prior is also helpful to increase fuel availability towards the end of session.
The actual quantity of fuel is dependent on body size and event duration. The more strenuous the event, the more fuel needed. If a simple 30-45 minute session, likely only a small pre-exercise snack is needed.
If planning a more strenuous event, consider the following guidelines.
-Pre-Exercise Meal: 1-2 g/lb of moderate glycemic carbs minimum 2-3 hours prior.
-Pre-Exercise Snack: 0.5-0.75 g/lb of low glycemic carbs 60-90 minutes prior.
DURING: If training >60 minutes, consume 30-60 g/hr of training. Fuel intake during prolonged events should begin shortly after the start of the event. The 30-60g are more effective if taken in small amounts every 15-20 minutes.
POST: The goal is to replenish. Keep in mind, if only doing 30-45 minute sessions 3-4 days a week, aggressive post exercise nutrition is not necessary. Normal dietary intake will facilitate ample recovery.
However, if partaking in strenuous activity, post exercise meals are useful. Re-fueling should begin 30 minutes post and be followed by a carb and protein rich meal within 2 hours. It's recommended to consume 0.5-1 g/lb of carbohydrates every 2 hours over 4-6 hours post event depending on the length and intensity.
Questions on fueling strategies? Send us a DM!
Reference: Porcari: Exercise Physiology
Reference:Kakouris, N., Yener, N., & Fong, D. T. P. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of sport and health science, 10(5), 513–522. https://doi.org/10.1016/j.jshs.2021.04.001
Nielsen, R. Ø., Parner, E. T., Nohr, E. A., Sørensen, H., Lind, M., & Rasmussen, S. (2014). Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. The Journal of orthopaedic and sports physical therapy, 44(10), 739–747. https://doi.org/10.2519/jospt.2014.5164
