Friday, 22 April 2011
Wednesday, 20 April 2011
Very relevant this week – I found Monday’s runs hard work, not least because I hadn’t drunk much liquid at all during the day. An experiment I haven’t tried yet is to weigh yourself before & after a run to get an idea of just how much you are getting through!
Symptons can include:
· A run feeling much tougher than it should.
· Headaches afterwards.
· Dizziness or light headed feeling.
· Dark, concentrated urine.
Before you run
Make sure that you drink before you run.
· For morning runs, I try to drink water 1 hour before I run – earlier if possible. If I drink too much just before I run, it can be uncomfortable for me, leading to stitch.
· If you are running in the evening, try to drink much more during the day - little & often is a good approach.
· Little & often is also a really good method to adopt if you are worried about bladder control – you won’t then need to drink in the half hour before you run, so a quick last minute loo visit should be enough to ensure that you are comfortable but still well hydrated.
On the run
· For runs of less than 45 minutes, you don’t normally need to drink whilst running. Having said that, a sip of water gives many of us a quick boost when we’re starting to flag. If it is very warm, you might want to take a drink with you.
· For longer runs, drinking en route becomes necessary.
· Water, squash or a sports drink are all good. Hypotonic sports drinks are designed to be absorbed by your body even quicker than straight water – Lucozade and Powerade are brand leaders, but you can make your own (see the recipe at the end).
· When you run for more than 90 minutes, you’ll have depleted your glycogen stores. To avoid running out of fuel, you could go for a multi tasking liquid that will hydrate you and refuel you! Try the Refuel Recipe at the end of this article.
· Carrying your drink is always an issue! Loop shaped bottles are easier to carry, waist packs enable you to carry bottles or a water bladder without impacting your posture.
· Alternatively, plan your route to go past a shop, take a couple of quid & just buy & drink! This fabulously pragmatic tip came from Dawn.
After your run
· Drink as soon as you can after your run – water, soft drink or sports drink.
· Try to avoid alcohol until you’re sure you’ve fully rehydrated. Otherwise you may feel the effects a little too swiftly – I do have experience of this!
DIY Hypotonic Recipe: 1 part fruit juice, 3 parts water
Refuel Recipe: Hydrating and energy rich, this is something Anne R developed with her husband for long mountain bike rides – but is also good for long runs.
Mix 200ml fruit juice, 3-4 tsp glucose powder (available from Boots) with between a pinch and half a tsp of salt. Dilute up to about 750ml with water. Tweak the quantities if you don’t feel that the mix is quite right for you – we’re all different.
Saturday, 16 April 2011
Friday, 15 April 2011
Monday, 11 April 2011
Here comes the sun – and with it, my running specs transform from science geek goggles to cool(ish) shades. So, stuff about running in shades.
Benefits of sunglasses
- They keep the sun out of your eyes, reducing need to squint (and hence help to prevent laughter lines). And keeping UV rays out of your eyes is better for them.
- They keep bugs & grit out of your eyes – especially appreciated by wearers of contacts.
Things to consider
- Check that the pair you choose do have UV protection.
- Big plastic will be better bug shields than small lenses. Wrap around styles give better peripheral vision – a good safety point and a novelty for me as my normal specs are much smaller.
- Polarised lenses can help prevent glare.
- Don’t go for too heavy a tint. If your run takes you through a darker area (e.g. under trees), you still need to be able to see. Mine are photochromatic, but can take a little while to adjust. Some sports sunglasses come with interchangeable lenses so you can select something appropriate for the conditions.
- If you do find you can't see as it's got darker, use them as a headband instead. Sunglasses in the dark doesn't make for good health & safety.
- Good running sunglasses stay put and don’t steam up. Do a bit of surfing to check how others have found different models before purchasing – and ask around your running buddies.
- Online is often a cheaper option – especially for those of us who need prescription specs. Check returns policies though.
- Check that your sunglasses/headphones/hat interface on your ears is comfortable before embarking on a run – you don’t want to get irritated en route!
- Regular specs wearers will already know to keep them clean and wipe with a proper cloth (never a tissue).
- The perfect sunglasses for you may not be specific for running. If you already run in a pair you love, don’t feel that you need to get a new pair just for running.
Sorry for the delay again – I'm blaming my preoccupation with our future atm! For now though, it's running as usual, all the normal sessions. There will be a little disruption week after next (Easter Monday & the subsequent Tuesday.
With regards to our future, I've approached Southampton Running Sisters as we agreed to see if they would like us – but as a separate bit within their club, still carrying on where/when/how we currently do. They are keen, which is good! One of the next steps is for some of us to try their runs – a good chance to meet them & check that we feel OK about the change. Looking at their schedule, Wednesdays from Southampton Uni are "social runs" – so how about trying the 20th? Their website is www.srs.org.uk
Mon 7pm 5.87km in 38:27 484 calories
Mon 8pm 6.16km in 46:43 469 calories
Tue 7pm 5.85km in 42mins 514 calories
Tue 8pm Beginners 34mins 3.6km 196 calories
It's week 8 for the beginners this week – 32 minutes in total with 2 walk breaks, 1 at 10mins, 1 at 21 mins. Week 9 will go ahead OK, but I'm away on holiday for week 10.