Hydrate for marathon


On Saturday, please be aware that there are a couple of road closures that will impact how you may enter and leave Eastview. College Ave. at Airport will be closed ...

Half marathon training tips for beginners (mini marathon ), including a recommended 10 week half marathon training schedule and program, nutrition requirements, and more.

Brian asks: I'm getting ready to run a half marathon this weekend. If I need to carb-load, what should I consume before the start of the race, and how do I fuel to ...

Dehydration causes increased heart rate and limits the body's ability to cool itself. To perform your best in a half-marathon, you will need to be properly hydrated. This starts days before the race. You will need to consume the right amount of fluids while avoiding alcohol and being sure not to over-hydrate yourself.

Make sure that you are well hydrated in the days leading up to your half-marathon. You don't want to have to take in excess fluids on the day of the race, so it is important to maintain your hydration levels beforehand. The Institute of Medicine recommends that men consume approximately 3 liters of water per day and that women consume 2.2 liters of water. If you run in the days leading up to your race, weigh yourself before and after each run; consume an extra 16 ounces of fluid for each pound that you lose during the run.

Susan Powell of Runners World recommends drinking 16 to 24 ounces of fluids -- either water or a mixture of water and sports drinks -- two to three hours before a half-marathon. This will give you enough time for your body to process the water, so you shouldn't need to go to the bathroom during the race. About 30 minutes before the race begins, consume another 5 to 7 ounces of liquid. This should be your last intake of water before the race.

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Brian asks: I'm getting ready to run a half marathon this weekend. If I need to carb-load, what should I consume before the start of the race, and how do I fuel to avoid hitting the wall mid-race?

Great questions! I too am gearing up for a half marathon this weekend and the Runner's World Half & Festival  next month, so I've been busy planning my carb-load and pre-race breakfast. (When you're a nutrition nerd, you tend to sleep, eat, and breathe race fueling.)

• Light & refreshing electrolyte drink with natural fruit flavours
• Sugar free with zero calories
• Reduces tiredness and fatigue
• Suitable for a wide range of sporting activities
• Suitable for vegetarians and vegans

HIGH5 is widely available in a variety of sport shops and online. Either visit our Dealer Locater , International Distributor list or simply search for “HIGH5 Sports Nutrition” using your preferred online search engine.

If you require products from a batch that has been tested for substances on the WADA Prohibited List, then please select the “Batch Tested” option in the flavours menu. This will be shipped with a certificate from our accredited lab. Note, we do not use banned ingredients and have never had a failed test.



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Half marathon training (or mini marathon ) will be challenging, but should be fun and enjoyable. Train right and enjoy lots of fun on the big day!

Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can finish a half marathon. Learning some of the basics will help you get started.

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On Saturday, please be aware that there are a couple of road closures that will impact how you may enter and leave Eastview. College Ave. at Airport will be closed ...

Half marathon training tips for beginners (mini marathon ), including a recommended 10 week half marathon training schedule and program, nutrition requirements, and more.

Brian asks: I'm getting ready to run a half marathon this weekend. If I need to carb-load, what should I consume before the start of the race, and how do I fuel to ...

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Hydrate for marathon
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