Message Category: Running Tips/ Training Topic: Crashed during long run, need advice
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Alternate your Fluids UFB-EKP 8/10/09 12:21:37 PM ET
Best hydration advice I have ever received: Drink 8-10 oz of Gatorade before you go out for a long run. I drink mine about 2 1/2 hrs. before I go out, especially in the summer. Alternate every mile between water and Gatorade. (My Bro discovered that piece of advice at the Boston Marathon - and it makes a huge difference!) Low energy can also be a sign of poor nutrition and/or sleep leading up to the long run Don't get too down on yourself. I also completed a 20 miler yesterday in the record setting heat. I knew I would be going 20-30 sec slower per mile and I drank every mile. I also planned my route on a soft, shady trail that had a drinking fountain so I could refill my bottles if necessary. We all have runs when we struggle - but those are the ones that make us stronger! Keep up the good work & remember those long runs are all about learning! Run On!!!!!!! One last note - if you are a female run - watch your Iron intake - low iron levels in female runners can really effect your energy level during higher training cycles.