race partners iRunNation.com

iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn’t – Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it’s cheaper than therapy – Leah Boulter , Alberta

iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun because iEat – Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken – Jonathan Bird , Ontario

iRun because it has saved my life – John Marshall , Alberta

iRun for the challenge to go faster and farther – Steven Matejka , Alberta

iRun to my happy place and some days it’s very – Doreen May , Alberta

iRun because food tastes better afterwards – Patrick Houston , Alberta

iRun because I can’t dance – Mario Javier , Ontario

iRun so I don’t say never ever again – Linda Klaric , Manitoba

iRun because it makes me whole – Denis Ladouceur , Quebec

iRun because it gets my husband out there – Tricia LaLonde , Alberta

iRun away from the negative and towards the positive – Teri Lepard , Alberta

iRun because running is like breathing to – Stephanie McEvoy , Ontario

iRun because I love the solitude – Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia

iRun to someday win the race – Lindy Dunlop , Yukon

iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta

iRun because otherwise I’m grumpy – Alexandre Charest , Quebec

iRun because I get foot rubs afterward – Kate Howerton , British Columbia

iRun because iLoves my man – Beverly Huang , Alberta

iRun because not everyone can – Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario

iRun whenever I feel the need to escape – Iona Hillis , Ontario

iRun because it’s like flying, only lower – Glenn Johnson , Ontario

iRun because it makes me feel powerful – Sarah Kallaghan , Alberta

iRun because I’ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario

iRun because there is no finish line – Claire Kilgour , Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario

iRun because it’s a great way to see the world – Sherry Mahoney , British Columbia

iRun because my heart tells me to – William Martin , Manitoba

iRun to prove to them that iCan – Catherine Smith , Manitoba

iRun because it’s fun when it’s done – Sue Matte , Ontario

iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec

iRun see where my feet will take me today – Megan Dolinskas , New York

iRun for the cool t-shirts! – Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia

iRun to inspire my kids to try – Glen Johnston , Nunavut

iRun so I can eat ice cream – Sandy Bolan , Ontario

iRun because I want to live to be 100! – Colette DeJean , Ontario

iRun for health, iRun for life – Pat Cheung , British Columbia

iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia

iRun because it’s better than almost everything else – Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t – Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta

iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun iRun slowly! – Jason Hoffman , Manitoba

iRun iRun because iEat – Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else – Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia

iRun iRun to inspire my children! – Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus – Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Québec

iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan

iRun iRun for me! – Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release – Brooke McKenzie , Yukon

iRun iRun because i love to – Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario

iRun iRun to eat – Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! – Mike Scott , Ontario

iRun iRun away from the abyss – Charlene Thomas , Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent , Québec

iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario

iRun iRun to feel great – Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario

iRun iRun because walking is too slow – Barry Knapp , Ontario

Fuel Your Run: A Nutrition Blog by Beth Mansfield

Ottawa Race Weekend Hydration Strategies

May 30th, 2010

This Sunday (May 30th), the Ottawa race weekend had a great day for a race! The half and full marathon runners experienced relatively cool temperatures (< 16 C) – taking some pressure away from worrying about huge sweat losses and during run hydration to help minimize these losses to ensure peak performance. A number of runners have already emailed me to say that they achieved personal bests! But even though the temperature was relatively cool and there was a nice breeze to help cool runners’ bodies down, a hydration strategy was still important! The distance that you run, the pace/speed/intensity of your run, your fitness level, and the environmental conditions all contribute to what you should drink and when you should drink it.

Why are fluids important for distance runners?

  • Drinking prior to and during a distance run can help with temperature regulation by preventing heat illness and dehydration.
  • Drinking post-run is essential to optimize your fluid balance and ensure that you have enough circulating fluid to maintain blood volume, rehydrate intracellular water and maintain overall water balance.
  • Drinking sufficient fluids throughout the day ensures that your kidneys have enough fluid to flush out all the waste products of your metabolism.

Before your run:

  • While water will help to ensure adequate hydration before your run, sport drinks not only help to rehydrate, but also ensure that your first source of energy, your blood sugar, is topped-up and ready to race.
  • Whether during training or competition, being adequately hydrated is a huge advantage. The following chart can be used as a guideline to ensure you are drinking enough before you run.

How long before a run? How much?
4 hrs BEFORE….drink 5-7 mL/kg body weight
2 hrs BEFORE….drink 3-5 mL/kg body weight

During your run
Sweat rates can range from 0.4 Litres up to 1.8 litres per hour in a heavily sweating, big bodied person. Sweat rates also depend upon on the weather, the duration of your training session, and your training level. With this in mind, some runners find it difficult to consume enough fluid while running to replace the amount lost in sweat and prevent dehydration.

  • As a general guideline, drink 0.5 to 1 cup (0.4-0.8L) of fluid per hour.
  • Endurance formula sport drinks contain the same amount of carbohydrate as regular sport drinks, but almost twice the amount of electrolytes.
  • Although beverages such as enhanced water or low calorie sport drinks help to ward off dehydration, they do not contain carbohydrates, and therefore do not provide adequate fuel during a run.
  • Ideally, 15-20 g of carbohydrate per 250 ml is sufficient, with the type of sugar being glucose, sucrose, or maltodextrin with some fructose.
  • Too much fructose, such as that found in fruit juice, has been associated with symptoms of upset stomach, nausea, vomiting, and diarrhea in some athletes.
  • 125-175 mg of sodium, and 20- 50 mg of potassium per 250 ml is ideal.

After your run
Replacing fluid and electrolyte loses is not only necessary for rehydrating post-run, but essential for athletes in training who may be running again the next day. Sport drinks help you to refuel and rehydrate at the same time.

  • Runners should get in the practice of weighing themselves before and after a training session, and monitoring the conditions of their run in order to recognize and replace fluid loss, and ultimately maximize performance.
  • Aim to drink 1 – 1.5 L of fluid/kg of body weight lost during exercise.

Powerfuel™ Hydration Tip #1
Ice may improve your hot weather running performance.
Maintaining your running performance in hot weather may be as simple as drinking a slushy drink (ice-slurry) pre-run. Australian research suggests that a slushy drink could give you pretty significant performance benefits due to its effective cooling action compared to water. Runners drinking ice slurries pre-run were able to run for longer than when cold water was taken – likely because the runners were able to absorb more of the heat produced during their run then when cold water was consumed. So……load up on ice chips for your pre-race water bottle when running in the heat.

Powerfuel™ Hydration Tip #2
While water is often adequate, sport drinks are often more effective and provide additional energy and electrolytes to improve performance. Sport drinks are a great way to maximize fluid intake for athletes who do not enjoy drinking water, and therefore ingest inadequate amounts. The electrolytes in sport drinks also help to lock the fluid into the body.

Powerfuel™ Hydration Tip #3 – Train your gut (not just your legs) to run fast!
Training in an environment similar to where you will be competing is critical. Plan to acclimatize yourself to the weather conditions, the time of day, and the sport drink or gel used at that race. Surprises are part of the challenge (and the fun!) but training to your race will ensure that there you can handle anything that comes your way without jeopardizing your performance. Lastly, if you do not know which sport drink will be provided at the race, or if there will be any left when you get to the next station, BYOB (bring your own beverage)! This will ensure that your competition closely mimics your training and you will be prepared for anything. Remember, this is what you’ve trained for (and paid for), so enjoy it!

Share

Tags: , , , ,

3 Responses to “Ottawa Race Weekend Hydration Strategies”
  1. Gucci Shoes Says:
    June 8th, 2010 at 1:45 am

    Thanks for creating this it was useful for a paper I am right now writing for my thesis. Thanks

    Gucci Sneakers

  2. Christian Louboutin Shoes Says:
    June 8th, 2010 at 5:20 pm

    i have enjoyed reading thank for sharing your story Greeting.

  3. MBT Women Shoes Says:
    July 10th, 2010 at 1:51 am

    Oh..wonderfull post and great information …will have a try all the tips..thanks…
Queen City Marathon
Mississauga Marathon 2012
Visit Razor Sports Website

RunDisney
Poscasts on IRun