Group Forums >> WomenTrotters: Women Who Run >> How to hydrate for jog/run? Suggestions please.
How to hydrate for jog/run? Suggestions please.
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Posted 2 months ago I just started jogging/running 3 weeks ago. I get PARCHED so soon into it. How do you hydrate for a jog/run? Should I be drinking more h2o BEFORE the run....or after? Its awkward to drink water and run at same time...but dont want to stop and lose momentum. Any recommendations?? |
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| Posted 2 months ago Try a sports drink before you run. Maybe your electrolytes are out of sync. |
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| Posted 2 months ago Don't plan on hydrating for a run right before the run, its an ongoing process. I've heard it said, that if you're thirsty you're already slightly dehydrated. I would start drinking more water, all during the day. When I ran I would chew gum to keep my mouth moist or except while running in formation when gum chewing wasn't allowed then I would put a very small smooth pebble under my tongue. Having something foriegn in your mouth with cause you to salivate. |
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| Posted 2 months ago Great question EverydayFeminist! I just started jogging a few days ago and find that I'm not sure if I'm breathing right. How do you breathe when you jog/run? Mouth? Nose? Combination. ??? I thought I was running a mile a day but I checked yesterday and it's actually closer to 2 miles. I'm so excited! Thanks Brandy! Need Breeds Ingenuity! |
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| Posted 2 months ago EDF, It is good not to run during the hottest part of the day, usually between 12-3. |
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| Posted 2 months ago In through the nose out through the mouth makes for the best breathing when doing aerobic exercise -- prevents cramping from improper breathing, too!
Daniela
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| Posted 2 months ago Thank you Daniela, I'll try that when I take my jog this evening. Need Breeds Ingenuity! |
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| Posted 2 months ago THANK YOU THANK YOU THANK YOU all for your responses !! KatS: How do I breathe when I jog/run? more like gasps..lol..really I havent paid much attention to that- but I will now! Daniela: I will check to see if I do the 'in through nose-out through mouth' way. I just started at the start of the month- and I cant believe the results already- My brain is turned on again. I have way more energy too-and Gosh knows: I need it! jean:I probably am always slightly under-hydrated as is, so I will increase my h2o intake-gracias. Rasika: or an electrolyte drink :)
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| Posted 2 months ago EverydayFeminist, have you noticed a difference in your physical appearance? If so, how long before you saw a change? Need Breeds Ingenuity! |
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| Posted 2 months ago One change that may help is alternating power walking and jogging during your daily run. My friend is a runner, and she likes the change of pace during her shorter runs. Of course, she runs marathons, and I don't know what she considers short. |
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| Posted 2 months ago KatS says ...
Yes- tough to visually see too much- its just over 3 weeks now- but my clothes are WAY less snug and more comfy. I would say first signs of body improvement came after a week- tighter legs and butt. Now I am seeing the difference in my waistline. (3 wks). Its all new to me, so I am very excited about the fast results-didn't expect that. |
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| Posted 2 months ago Running feeds the mind and body and the two together mean a healthy, strong woman. I am a runner and in creating a running base, I consider the following running elements. Running for 25-30 minutes effectively consumes calories and runs over this threshold, long distance (1hour+), trigger your pituitary gland to tell your liver to burn the fat you’ve been storing. You can effectively burn fat on shorter runs by running at a higher intensity within your aerobic range. Your ability to run within you aerobic range means you will burn fat more effectively. What’s your aerobic range? 220 - age = (MHR) Maximum Heart Rate ex: 220 – 37 yrs old = 183 MHR/per minute
Establish your aerobic working range by multiplying this value (183) by .55 and .9.
183 x .9 = 164 upper range
183 x .55 = 101 lower range
This means keeping the heart rate between 101 – 164 beats per minute during your run.
The best gift: a cheap heart rate monitor: $60.00. There will be days that you perceive you are working harder then your actual cardio out put and vice versa.
For me, I have found that runs executed at the same hour interval of the day, for 25-30 minutes, from moderate to high intensity within my
target heart rate, burns the most fat. I start gentle and slow, then increase the tempo as I warm up for 10 min, then keep a consistent heart rate 20-30 points below my maximum (between 152-162 HR/per min) for 20 minutes. Between 83 and 88% of my MHR.
Breathing…breathe in through your mouth and nose, and exhale through both. Try and not think about this; let your brain stem take over, that’s its job, and do what feels natural. You will find the groove…relax your mind and trust your body knows what to do. You are built to run.
Fluids…water needs to become your good night beverage just before you fall asleep. Not all at once, drink about 10-15 oz. throughout the evening hours before bedtime.
Pre-run…in the hours before you head out the door, consume about 8-10 oz. of water, not all at once.
Run time…avoid running between 11:00 am and 2:00 pm: UV is the strongest.
Post run…rehydrate, water needs to be the first thing you get. Within 1 hour post run drink 10 oz. of water, not electrolyte or carb. Refuel on runs that exceed 90 minutes.
Food…running demands energy to build stronger muscles, ligaments, tendons and bones. In that being said, athletes have a rule of thumb for refueling: consume an anti catabolic [inhibits the breakdown of muscle] within 20 minutes post exercise. For example,
L-glutamine-an amino acid. Also consuming a protein and complex carbohydrate within the hour; something light and easy like nuts or a protein bar aids recovery.
Keep tension on your belly button by light retraction of the button towards the spine (use your transverse not your rect. abd.); this releases your hip flexors, strentghthening your stride. This default trigger, by itself, demands core performance for running, which is key to performance without injury. Your core is your belly muscles, abs.
Sprinters use a different form than distance runners; relax your mind, your stride and form will change as you grow stronger.
Rule of 3…they say and I discovered, that you will notice physical changes in counts of 3 or rather, on the 3rd day, the 3rd week, the 3rd month you will observe significant change in your cardio output, fat loss, muscle strength and body form.
It also takes 3 weeks for your body to accept and groove with a new routine.
Stretch after you exercise not before.
Proper form = proper function...as true as this may be don’t get stuck on it. It takes time and muscle strength to run with good posture and right now, you are creating an aerobic base to use as a platform to do more things.
Videos at sites such as Road Runner Sports and Runner's World can be used to learn proper form.
Hope this helps.
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| Posted 2 months ago KJ-sb -- Wow, fantastic information. I used to run but after 12 years in the Marines and back surgery my joints don't like it much. But, man do I miss it some times. I can tell by your posts that you are very knowledgabel, do you know of any supplements that will help with my beat up knees and very small disc left between L5 and S1? |
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| Posted 2 months ago A sports drink such as Gaterade or any other drink with electrolights helps. My coach used to have us drink it, its actually the REASON it was made (no, not to mix with vodka, even if it does give an interesting taste)! "The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough."-Randy Pausch |
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| Posted 2 months ago Ive been a runner for many years. Advice: two quick breaths in through the nose, and one out through the mouth. Chew gum go keep mouth moist. |
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| Posted 2 months ago I swear by chocolate milk and a study in 2004 confirmed that chocolate milk is as effective as Gatorade for post run recovery. For knees: I use flax seed oil with a high lignan content, aspirin and ice. Also, simple and effective core and hip flexor exercises stabilize the hips and the pelvic girdle. They aid in recovery and help relieve sacral-iliac joint and knee pain. The question is how stable is your pelvic girdle? |
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| Posted 2 months ago KatS says ...
That is wonderful! I'm proud of you!! |
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| Posted 2 months ago Thank you Brandy. I'm also wondering about knee pain. I was a cheerleader all through elem. and high shool and I've noticed that my knees about killed me during my last run. Do you think that all those years of jumping and hopping around contribute to my problematic knees now? What do you do about knee pain? Is there a way to make it better? I certainly don't want to give up running... I'm enjoying it too much! Need Breeds Ingenuity! |
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| Posted 2 months ago I just noticed that KJ-sb posted about knee pain. Sorry. I will have to try your suggestion. Thanks! :) Need Breeds Ingenuity! |
