Tuesday 1 February 2011
Water- Some additional advice- following on from previous post
One of the things I must do, is make sure that I properly hydrate myself during the day before my run. Drink enough fluid so that my body is nicely hydrated before each run. It is, however, very important to make sure that I stop drinking a couple of hours before the run so that I do not have to stop for a comfort break during the run.
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Clive
ReplyDeleteHyponatremia is caused when the sodium concentration in the blood is lower than normal and because of this fluids cannot transfer across cell membranes by osmosis.
If you look at ultrarunners at the end of a long race they invariably have swollen hands where fuid displaces out of the blood and settles in the extremities.
I often run with Nuun which is a dissolvable tablet that contains both potassium and sodium salts which you will not always have to hand on a road marathon. I find it a little too expensive for training runs and so make my homemade sports drink which costs 7 pence a litre and just as good as the expensive isotonic drinks you buy in the shops, recipe here:
http://ultramagicforest.blogspot.com/search?q=homemade
I always have a drink before I go and would rather I have a wee on route than not at all as I can monitor the colour of it. Just rememeber, if you are feeling thirsty,it's too late
Jerry
ReplyDeleteThank you for your comments they are most helpful. I have a fairly tough run planned tonight and this got me thinking about the need to take on board fluid during the run. I am going to use your recipe for a home made sports drink. I will let you know how I get on
I am also planning to use a couple of Dextro Tablets (glucose energy tablets) on the run, do you have any thoughts on this?
Many thanks
Clive
Clive
ReplyDeleteNot a lover of glucose tablets/gels on any run under 2 hours.
There are two basic types of glycogen storage in the body, hepatic (liver) and muscular glycogen. The hepatic gycogen is used for blood sugar and the muscular glycogen is ring-fenced for the muscles only.
This means there are 3 types of wall a person can hit
1) No muscular glycogen
2) No hepatic glycogen
3) Worst of all, #1 and #2
In all the trained marathon runner will store anything between 200-250 grammes of glycogen which calculates to about 16-20 miles. That is why anyone running less should not have supplements as they are just not needed. If you are to take a glucose tablets there is a real and current danger of you having an insulin reaction due to the sudden influx of glucose, there will be an immediate rise, insulin kicks in to digest it and then the blood sugar dips to below the original amount and so dips into the hepatic stores defeating the object of the tablet in the first place. Tablets best imbibed over a longer period.
I can go on about this for hours but if you want some interesting listening have a look at this podcast attached as ever to my blog:
http://ultramagicforest.blogspot.com/2010/04/limits.html