Fatigue?

Q: About an hour after a workout I experience severe fatigue. It happens after my easy workouts as well as the intense ones. What can I do to prevent this from happening?

A:  From the recreational jogger and weekend warrior all the way up to competitive marathoners, Electrolyte replacement gels (GU, Bloks, Sport Beans) are an excellent energy source while pounding the pavement or meandering a lonely trail. I have broken down the category of “running” into 2 separate distance specific groups below. Within each group are tips and suggestions on how to use electrolyte replacement gels to help you go that extra mile.

Short Distance (10ks, 5ks and shorter)
Whether you’re up early for a short 5:00 A.M run, hitting the roads for a jog after work or looking for a stomach friendly pre-race breakfast, gels are a great option to make sure your body is prepared nutritionally for a short-distance run. Consume 1-2 gels about 20-30 minutes before you plan on beginning your workout/race. Although you most likely won’t need to eat a gel during a short-distance run, consuming them beforehand will ensure that your blood sugar, muscles and mind will be primed and ready to go.

Long Distance (10 miles to 26.2 miles)
Pre-Run : Eat a high carbohydrate breakfast (toast, bagels, etc) at least 1 ½- 2 hours prior to your run start. If you have trouble eating breakfast on race morning (due to nerves, etc) try consuming 2 gel packs about 1-1 ½ hours prior to the start of the race. Some athletes have even spread it on bagels!

During the run : Eat your first gel one hour into the run. Consume subsequent gels every 30-45 minutes thereafter.

Post-Run : The early hours following a long run/race (0-4 hrs post-event) is the most optimal time to replenish carbohydrate stores in the body. Make sure to eat a high carbohydrate meal in this critical time window…and don’t forget the protein too! A good ratio to follow is 4 carbohydrates to 1 protein.

Additional Tips

1. Find a flavor that tastes great since you’ll be using gels successively on runs during sizzling hot, humid days, cold rainy mornings and every kind of weather in between.

2. Keep in mind that every athlete is different. You’ll need to experiment to find your body’s optimal regimen for gel intake. Pack gels with you on several training sessions and try taking them at different times and in different amounts to determine what system works best for you.

3. If you plan on being out for a long run or race and don’t have an easy way to carry five or six gels, consider purchasing a hydration belt. Hydration belts are available in single, two, three or four bottle holders with pockets for your electrolytes and are an efficient way to carry your fuel.

4. Water, water, water! Make sure to drink at least a cup of water with each gel to wash it down and help with hydration levels—it helps to time gel consumption with water stops/aid stations on the course.

 

The 10 Biggest Mistakes Endurance Athletes Make

 

There are obviously more than ten mistakes that an athlete can make, the list represents the most common performance running gaffes, I know I sure have made them.  Some of these may seem basic and obvious, but you’d be amazed at how many athletes keep making the same ones over and over, and then wonder why their performance isn’t as good as it could be.

1.      Excess Hydration

2.      Simple Sugar Consumption

3.      Improper amounts of Calories

4.      Inconsistent Electrolyte Supplementation

5.      No Protein during Prolonged Exercise

6.      Too Much Solid Food During Exercise

7.      Using Something New in a Race Without Trying it in Training

8.      Sticking with your Game Plan when it’s not Working

9.      Inadequate Post-Workout Nutrition

10.   Improper Pre-Race Fueling

WANTED : Early morning or evening running partner. Strong listening skills desired. Upbeat, optimistic approach to life a must. Pluses include willingness to run in any weather, non-judgmental attitude, and a love of squirrels.

The answer may be lying at your feet. Running with man’s (or woman’s) best friend can bring new joy to a running routine. It’s much easier to motivate yourself to put in a few miles when there’s a furry four-legged creature wagging an enthusiastic tail as you lace up your running shoes.

Use these tips to keep your running routine safe for both you and your dog!

-Check with your veterinarian before starting your dog on any running program.

-Feed your dog a high nutrient food.

-Keep toenails trimmed to avoid snagging on twigs or branches.

-Carry plenty of water and offer to your dog frequently. However, never force him/her to drink.

-Train your dog to run beside you, preferably on a leash or harness.

-Make sure your dog is wearing ID tags in case you become separated.

-Never run in the heat of the day. Dogs dehydrate faster than humans. Early morning or evening runs are best.

-Asphalt retains heat even after the sun goes down and can burn a dog’s feet. Aim for running on dirt trails, which are easier on a dog’s pads (not to mention your joints).

-If jogging at night, wear reflectors. Attach one to your dog’s collar so he/she can be seen.

-You don’t like running on a full belly and neither does your dog. Feed your dog after a run.

-Check paw pads after each run for blisters, tears, or tenderness.

-Be willing to cut a run short if your dog seems tired or overexerted.