Wednesday 8 July 2009

A bit more about….. water

One of my (many!) bad habits is not drinking enough liquid before exercising. I've noticed that if I do make a conscous effort to drink more, my running is much easier and my stamina seems to improve.

Before you run
Try to ensure that you drink water during the 2 hours before you run – sipping water whilst at your desk is a good option.
Don’t gulp down vast quantities just before running – this can make your run more uncomfortable!

Carrying water whilst you run
For runs of less than 45mins- 1 hour, you won’t normally need to carry water with you whilst you run. I do only because it’s part of what a coach is expected to carry!

However, many people like to have water to hand – it can help to give a boost when you are feeling overheated or tired.
There are neat oval ring shaped water bottles that are designed to be held easily. There are also waist packs designed to hold water bottles and hydration packs (waist or rucksack types) with a plastic water store.
Practise & see what suits you.


For races of over 5K, there's often a water station. Drinking from a plastic cup whilst running is an acquired skill - and not one that I've mastered. Use it as an opportunity for a minute's walking break to ensure that you take on the water.

After running
Drink something soon afterwards - this is really important for rehydration and can help to prevent post run headaches and muscle cramps. Again, try to sip as opposed to gulping. It's an idea to keep a bottle in your car for after our Monday eveing runs. Insulated aluminium bottles will help to keep it at a pleasant temperature.

What to drink
Tap water is the simplest, cheapest and greenest option!

Sports drinks have been designed to aid performance and recovery, but are usually not calorie free and can be expensive. To make your own, dilute 1 part squash with 9 parts water and add a very small amount of salt. If you do want to try off-the-shelf sports drinks, look into the powdered versions that you make up with water as these can work out cheaper.

Tea and coffee have been much maligned for years but recently, opinion seems to be turning back in their favour! Caffeine is a diuretic, but the amount of water that it’s diluted with in tea and coffee is now considered to more than compensate – so yes, both can be hydrating. Caffeine before you run has been shown to boost performance and tea contains lovely antioxidants.

Finally, clean your water bottle afterwards - especially if you are filling it with anything other than water.

Gin

No comments:

Post a Comment