Top Tips for Runners
1. Run- Consistently
2. Set Goals-Sign Up
3. Track Your Progress
4. Nutrition & Hydration
Sound nutrition can greatly impact physical development from training and is also key to fueling your runs. Ideally before running glycogen stores need to be at an optimal level, which predominantly comes as a result of carbohydrate ingestion. The capacity of how much glycogen can be stored varies per person, thus the amount of carbohydrates you need to intake will be unique to you. As a guide, roughly 350g of carbohydrates can be stored as glycogen within the muscles, 90g within the liver and 5g within the blood. So in total 445g which equates to 1780 calories approximately, to ensure full glycogen levels. If you have insufficient carbohydrate intake, fat will be used (still requiring glycogen for metabolism) or protein will be used to create glycogen. For optimal performance and recovery ensuring adequate carbohydrate, protein and fat intake will allow for more efficient energy production and reduced protein breakdown.
Being dehydrated is common within running especially long duration events, which can reduce performance and cause gastrointestinal distress. On the flip side, you don’t want to drink so much you get hyponatremia which can lead to more severe symptoms. Similar to other nutritional requirements, the amount of fluid intake you will need will vary based on your weight and storage capacity. The best thing to do is try different hydration strategies and ensure you're hydrated before you run to avoid gastrointestinal distress. Get familiar with a urine color chart!
Running with the correct technique can improve efficiency, giving you a better work output for less energy expenditure. It will also aid injury prevention and minimize fatigue.
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