A Conversation With My Camelbak

Funny how some runs are very uneventful while others become quite memorable. Today's was quite a memorable one. Besides, the loose pit bull I made friends with by turning and running in the other direction, the drug deal I witnessed, taking a picture of two cyclists (one from Colorado and one from Virgina) that asked me if I'd mind taking a pic of them (they referred to me as "Nice Guy"),  and seeing fellow runner and friend Amanda Coble at Lebauer Park and a drive-by honking from Lisa Garrison,  I had a lot going on in this run from the get go and I knew that as I started out.

First, I was trying my new Bondi 5's without my custom orthodics. I've been wearing Bondi 5s and love them, just wore out the pair I had. This time, however, I was trying the new pair with regular sports orthodics and my metatarsals pads instead of my custom orthodics. The custom orthodics seemed to be pushing my feet outward and I already tend to do that, so thought that extra outward push might be contributing to my Achilles issues.  Love my Hoka Bondi's. Took me a year to finally find a long run shoe after my previous one was discontinued. Yes, I know some don't like the Hoka. There's one professional in the area that seems to think they are the anti-christ. Ha! But for me they have been a savior and work well.

Anywho...back to the memorable run. So, first there was the possibility of shoe/foot woes on this run. Second, I was trying out a new method for hydration. I usually carry a handheld bottle. Never have liked how the hydration belts felt on my waist. The only problem with a handheld is that I have to plan my routes where there is either a water fountain on the route or a convenient store where I can get more water/Gatorade. Not too terrible of a problem, but it does limit where I can run. As my 16-year-old often tells me, "First World Problem, Dad." But even still, thought I'd try one of the hydration packs that you wear on your back. Ultra runners wear them a lot. So, the day before the run, I headed over to REI. After picking myself off the floor, upon seeing the cost of these packs, I started pilfering through to find the cheapest one that worked. Not only were they overpriced, they were all big and bulky. Finally, on a separate isle I found a smaller pack that held 50oz. I tried it on and it felt pretty good. My hand held holds about 22oz, So, I thought 50oz would be awesome. This was less than half the price of the others ($50). Pleased with my find I headed home. After getting home, I discovered why this pack was cheaper. It was a hydration pack for kids! Kind of apropos since I often buy my shirts in the kids department. Those are cheaper too! (There are a few benefits to being a small dude.)

I'm behind on my marathon training. Lots going on between work, vacation, training my runners for 21 different half and full marathons and going to visit my mom who has Alzheimer's. My training tends to take a backseat. I'm about 3 miles behind in my long runs, so today, I really wanted to get in my 12 miles so I wouldn't get even further behind. Last week's 11-miles was rough. I ended up running later in the day and the heat got to me. Another reason I was looking for a better hydration solution. So, this morning, I filled up the "Kiddie-Camelbak" with 40oz of water and added two Nuun electrolyte tabs. I've found that using plan water with the electrolyte tabs and then using the GU packs (Chocolate Outrage is my favorite) works really well with me and my tummy. Gives me what I need without that Gatorade hangover. After putting in the tabs, I let it sit for a while before closing the top, so all the effervescent bubbles could dissipate and not get trapped in the bladder of the kiddie-camelbak causing a geyser-like eruption when I first opened the hydration valve.

Finally ready, off I go. Immediately, I was not happy with all the sloshing going on behind me. Sounded like a washing machine on my back. I'm thinking..."This is going to dive me crazy!" Before even reaching the one mile mark, I'm trying to think of places I can stash the pack at the halfway point. No way I'm going to be able to tolerate this for 12 miles. I keep running. On top of the slosh, the sippy tube keeps popping me in the chest. Another annoyance and possibly a chafing catastrophe! So, in my head I'm already writing the "Dear John" letter to my new Camelbak. No way this relationship is going to last.

Mile 3 ticks by and I'm well into my mental letter. While listing all the benefits, I have an equally

long list of annoyances of why we can no longer continue this relationship. Then an odd thing. I'm at mile 6. Had the slosh disappeared? What about the chest popping sippy tube? Gone too? Hmm... maybe I need to rethink this "Dear John" letter. By this point, I've ditched the letter and I'm talking out right to the pack. Here's my conversation:

Me: It's not you it's me. You are doing a great job. I just can't take your incessant sloshing.
Kiddie-Camelbak: Think of it as a soothing ocean tide caressing your back.
Me: Are  you crazy? It's driving me nuts! Not to mentioned the hydration tube whacking me in the chest with every stride.
Kiddie-Camelbak: Well, possibly it's because you bought a kids pack which isn't designed for man-boobs.
Me: I prefer to call them pecs and I don't think the size of the pack is the problem. Maybe if I just tuck the tube here it will work better.
Kiddie-Camelbak: Maybe if you reduced the size of your man-boobs...I mean pecs that will help.
Me: You're a real comedian. Hmm...maybe if I twist this tube a little here and tuck it there, ahh, that seems to work.
Kiddie-Camelbak: Real genius here.
Me: Okay, now that I have that problem solved. I'm actually getting use to the sloshing sound.
Kiddie-Camelbak: Yeah, I believe all that sloshing is your hydration you'll need on this run. Why not take a sip?
Me: Wow, that was pretty easy.
Kiddie-Camelbak: Go figure.
Me: (around mile 8) You still there? I almost forgot you were there. You stopped riding my back. Get it? Riding my back? Ha!
Kiddie-Camelbak: Now who's the comedian
Me: (mile 11) Where's the sloshing sound?
Kiddie-Camelbak: I believe you've sucked down just about all the water.
Me: Whaaaa? You mean I drank 40oz on that run?
Kiddie-Camelbak: Well, from how soaked your clothes are I'm thinking you needed it.
Me: Man, it wasn't even that hot/humid today. I'm thinking we might be able to work this thing out.
Kiddie-Camelbak: I already knew that.

Check out my run on Strava:

Hydration and Fueling Tips for Before, During, and After the Run

"Bad" runs can occur at any time with any runner. The causes can be everything from your head just not being in the game to lack of sleep. But, more often than naught, a bad run is the result of improper hydration and/or fueling. I've compiled a few basic hydration and fueling tips in the video below. Take a look. Hope there are a few good takeaways for you. Give them a try and see you have a better run.

RunnerDude's Hydration and Fueling Tips from Thad McLaurin on Vimeo.

Keeping Your Electrolyte Stores in Check?

For short runs, drinking just water after the run is fine, but for endurance runs, it's important to replace lost electrolytes after the run. On runs more than an hour, you need to be sure not only to kick in some fluids with electrolytes during the run, but you need to be sure and replace them after the run too. Not replacing the lost electrolytes can lead to an electrolyte deficit leading into the next run and that's not a good thing. So what are electrolytes? Electrolytes are macronutrients the body uses to keep the body systems working properly. Runners often hear about two electrolytes (sodium and potassium) but there are actually five electrolytes.

The "BIG FIVE": 

1. Sodium is important because it carries the water molecule throughout the body. without sodium, you'll become dehydrated very quickly, even if you're drinking water. Ever been on a run and had a sloshy stomach? If you just drank a bottle of water, it's probably just what you just drank sloshing around, but if you drank earlier in the run and you still have that sloshing around happening in the stomach, chances are your sodium stores are low. You can have a stomach full of water, but if there isn't proper levels of sodium in the body, there's no way for it to get out of the stomach to the rest of your body.
2. Calcium is needed for muscle contraction, nerve function, and strong bones
3. Magnesium like Calcium is needed for muscle contraction, nerve function, and strong bones 
4. Potassium is needed to relax a contracted muscle. Low levels of Potassium can lead to muscle cramps. Potassium also supports heart function and helps keep blood pressure regulated.
5. Chloride is needed to maintain fluid balance, blood volume, and blood pressure

Sports drinks are great for during the long run, but research has shown not only are dairy drinks (chocolate milk) great for post run rebuilding, they are also better at re-hydrating the body after a long run than sports drinks. Chocolate milk is a great post run recovery and rehydration drink. It contains the right mixture of carbs and protein and drinking it within 15-30 mins after your run is idea in helping your body recover and rebuild. Chocolate milk also contains sodium and calcium, two of your needed electrolytes. 

It's a great idea to include electrolyte-rich foods in your daily diet as well as to eat post-run. Sports nutritionist Nancy Clark provides some great food suggestions below to help replenish your depleted electrolyte stores:

Sodium: chocolate milk, peanut butter, bagel, even soup! Also try some deli turkey!

Potassium: bananas, sweet potatoes, spinach, kale, peas, beans, avocado, and dried of fresh fruits like oranges, melons, raisins, prunes

Calcium: milk (regular or soy), cereal, yogurt, latte

Magnesium: leafy green veggies, whole grains, nuts, peanut butter, dried beans, lentils

Chloride: olives, rye, tomatoes, lettuce, celery

Smoothies are an easy way to get in your needed electrolytes. No need to drive to the smoothie shop either. Below are some great smoothie ideas from nutritionist, Laura Buxenbaum that are easy to make at home.

Running Refuel Shake

1 cup fat-free chocolate milk

1 scoop 100% whey protein powder

1 banana

Crushed ice

Triple Berry Smoothie

1 cup low-fat vanilla yogurt

1 cup skim or 1% milk

1/3 cup frozen blueberries

1/3 cup frozen strawberries                                                               

1/3 cup frozen raspberries

Ice

Orange Peach Mango Smoothie

1 cup orange juice

1 cup low-fat vanilla yogurt

1/2 cup frozen unsweetened peaches

1/2 cup frozen mangoes

Ice

PB&B Protein Smoothie

1 banana

1 tablespoon creamy peanut butter

1 cup 1% milk

1 scoop plain, vanilla, or chocolate whey protein powder

Crushed ice

Blues Buster Smoothie*

1 (6-ounce) container low-fat blueberry yogurt

1/2 cup apple juice

1/2 cup fresh or frozen blueberries

1/2 cup frozen sliced peaches

Crushed ice

*Recipe from SoutheastDairy.org

One of my favorite smoothie creations is the "RunnerDude Pumpkin Smoothie."

RunnerDude's Pumpkin Smoothie*

1/2 cup pumpkin puree

1/2 cup fat-free vanilla Greek yogurt

1 banana, sliced into chunks (freezing the banana is beforehand is great too!)

1 teaspoon pumpkin pie spice

1/2 cup skim milk

1 teaspoon vanilla extract

1 cup ice

Note: for a thinner consistency, add another 1/2 cup skim milk. For extra sweetness, add 1 tablespoon honey.

Hot and Humid? Adjust Your Expectations!

Hot is bad. Humid is bad. But, Hot and humid is just plain nasty. Ever been

on a run and it feels more like you're swimming than running? More than likely that's because the humidity is very high. High temperatures and high humidity is a rough combination on a runner.

Your body is an amazing machine. It has its own intricate cooling system. It's called sweat. The human body is all about maintaining balance. That's never more evident than with body's desire to keep a consistent internal body temperature. When it's hot outside and your internal body temp starts to rise from the heat and exertion, your body will begin to perspire. Perspiration is your body's method of cooling itself. When the sweat rises to the surface of your skin it evaporates. The evaporation of the sweat is what cools the body down. On a hot day, the body's cooling system works well. You run. You sweat. The sweat evaporates. Your body stays in balance.

If it's hot and humid, the body will produce the sweat, but because there's so much moisture in the air, evaporation happens much more slowly. That's why on a hot, humid day you appear to sweat more. You're actually not sweating more, but it appears so because the sweat has no where to go. It collects on your skin, your shirt, shorts, and if you're like me....down into your shoes (which at times will be so waterlogged, that they squish with each step).

Hydration is key no matter the conditions, but in hot/humid weather, the excessive fluid loss can really take a toll on your performance (not to mention your health). Some research shows that losing 2% of your body weight (through sweat) in your run can lead to a 4-6% decline in performance.

Heart rate also increases with increased heat/humidity. So your perceived effort is going to be greater when it's hot and humid. On top of this, all this sweating decreases your blood volume. That's because your body, in its effort to keep that balance, will divert more blood to the skin in an effort to keep it cool. That means less blood returns to the heart. That in turn means less oxygen-rich blood leaving the heart to fuel the muscles for your running. So, now your heart and lungs are working even harder to compensate trying to help you maintain your same pace as on a milder day.

A little trick that can help promote better evaporation of the perspiration is to pour some cool water over your head, neck and arms. The coolness will help promote better evaporation. It's not a cure-all, but it definitely helps. (Be sure to drink some of that cool water too!)

Sounds like maybe you shouldn't run in the heat and humidity, huh? Well, not so fast. Remember I said your body is an amazing machine? Training in the heat/humidity will provide some adaptation, but consistency is the key. But given that, training in the heat will only take you so far. Even with some acclimation, a lot of demand is put on the body in excessive heat/humidity.

So, this is where the attitude check comes into play. When it's excessively hot and humid, you have to adjust your expectations. If you're in training for a marathon and you have a speed workout such as 800 intervals, a tempo run, or a progression run, it's okay if you come in under your targeted training pace for that run. 

Heat is an intensity, just like running a hill. If your normal tempo run is on a flat route and you change it one day to an extremely hilly route, you probably would end up with a slower overall time for that workout. But, you'd say, "Well, that was a hilly route." That same logic should be applied to a run on a hot/humid day. On hot/humid days pay more attention to perceived effort not pace. As long as you feel you put forth the same intensity on a hot/humid day as a cooler day, don't worry about what the clock says. You're still getting the same benefit training-wise.

Keeping all this in mind, there are days when the heat index is so severe that it may warrant skipping the run or dramatically altering your goal. In a Runner's World article, two-time Olympian Alan Culpepper presents a helpful guide for approaching your runs in various conditions. Culpepper says when checking the weather stats, look for the dew point instead of humidity. Dew point is the temperature at which water condenses. When the dew point is close to the air temp the more saturated the air is. This makes it harder for the sweat to evaporate off the skin for the desired cooling effect. So, dew point is a better tool in predicting how your performance is going to be affected.

Sports Drinks: Which is Right for You?

Sports Drinks...They're a necessity for runners, especially endurance runners and

especially this time of the year. Sports drinks have gotten somewhat of a bad rap lately because of the carb/sodium content. Ironically that's what makes a sports drink a sports drink. I think the negative view is largely due to the whole Paleo diet hoopla. Sports drinks are not designed to be drunk as a regular beverage. Kids sitting on the bench at a soccer game don't need to be chugging Gatorade. Even the kids in the game playing for less than an hour, probably don't need Gatorade. Same goes for runners. If you're running less than an hour, water will do just fine. It's when you'll be running 60-mins or longer that you need a sports drink.

Most sports drinks contain small amounts of sodium. Sounds counter intuitive to have salt in a hydration drink, but sodium is an electrolyte that actually helps the body absorb water and carry it throughout the body. If you sweat long enough you can deplete your sodium stores. Even if you're drinking lots of water, you can become dehydrated if your sodium levels are low. Ever get that sloshy feeling in your stomach after drinking water on a run? That could mean that your sodium levels are low and even though you have been drinking water, your body has no means to get it out of the stomach to hydrate the rest of you. 

Like sodium, potassium levels (another electrolyte) can decrease through sweat loss after an hour of running. Calcium is an electrolyte that helps muscles contract and potassium works to relax the muscle. Muscle cramps can sometimes occur later in a long run when potassium levels become depleted. Sports drinks contain potassium and are a great way to keep your potassium levels topped off.

So, sports drinks do serve an important purpose. Navigating your way through all the sports drink varieties to find the one that meets your needs is the next obstacle to clear. Ever go to the sports drink isle of the grocery store or nutrition store? It can be overwhelming. Today there are many more brands than Gatorade and even Gatorade has numerous varieties, each promising to do this or that. Basically there are three types of sports drinks, each designed for a different purpose--Isotonic, Hypotonic, and Hypertonic.

Isotonic Sports DrinK--This is the most common sports drink. It's designed to

be drunk both before and during exercise. The formula consists of similar concentrations of salt and other electrolytes and sugar (6-8% carbs) as in the human body. Isontonic sports drinks usually contain about 120-170 calories per 500ml of fluid. Probably the most common type of sports drink, isotonic sports drinks are good for normal replacement of fluids lost through normal sweating incurred during middle and long distance runs. Branding plays an important part with sports drinks companies. In Australia, Powerade now has "Powerade Isotonic" drink playing off "isotonic" like it's something new, but it's the same as the regular Powerade here in the states. (Examples: Gatorade [original]; Gatorade G Series; Gatorade Endurance Formula, Powerade [original], PowerBar Endurance sport [powder], ZICO 100% coconut water, etc.).

Hypotonic Sports Drink--This type of sports drink contains a lower

concentration of salt and other electrolytes and sugar (carbs) than the human body. This type of drink replaces fluids but doesn't provide much of an energy boost. The hypotonic sports drink is a good option for a runner whose stomach won't tolerate the Isotonic or Hypertonic sports drink. But...if a runner uses hypotonic sports drinks on a long run, he/she will need to supplement with sports gels or some other carb food source to get in the needed carbs. Salty pretzels are a great option because the carbs are easily digestible and the salt will help ensure proper hydration/water balance. (Examples: Gatorade G2 Low-Calories, Powerade Zero, Amnio Vital)

Hypertonic Sports Drink--This type of sports drink contains a higher concentration of salt and sugar than the human body. They contain about 10-15% carbs and

usually about 240-320 calories per 500ml of fluid. These drinks are designed to replenish carb levels after exercise or to top off the glycogen stores before an endurance run. Hypertonic drinks are good for marathons or ultra runs. Due to the high levels of carbs, hypertonic sports drinks are not well suited for use during exercise. They absorb slowly and may cause cramping or bloating. (Examples: Gatorade Endurance Formula, Powerade Energy)

Junk Water--There's a 4th category of "enhanced water" that I like to call "Junk Water." Now don't get me wrong, water is water. So, drinking what I call "junk water" isn't necessarily bad for you, but I'm more concerned that

the fancy packing may make you think you're getting something you're not. Vitamin Water for example. Vitamin Water, is a great tasting flavored water that's been enhanced with various vitamins. While these vitamins may have some health benefits they're not going to provide any help with hydration after 60 minutes. Smart Water is another in this category. The label even reads "enhanced with electrolytes." But, if you read the nutrition label, there is no sodium or potassium. The electrolytes added are to enhance flavor. So, like Vitamin Water, it's expensive water that will keep you hydrated (just like tap water) for runs less than 60 minutes. (Examples: Vitamin Water, Smart Water; Aquifina Essentials, SoBe LifeWater, Dasani Plus, etc.)

Can't Tolerate Any Sports Drink--Are you a runner with a touchy tummy that can't seem to tolerate any sports drink? You're not alone. Many runners have stomach

distress when using sports drinks. These runners often just drink water. That's fine, but if they're going to be running more than an hour, they greatly risk dehydration and a host of other complications if they don't somehow replace those lost electrolytes. They're performance will wane too as they deplete their glycogen stores. Ever hit "the wall" in a marathon? That's often due to running out of fuel--glycogen. So, what are these runners to do? Well, luckily there are products such as Nuun and GU Brew that are electrolyte replacement tabs. You pop a tab in your water and it dissolves much like an Alka Seltzer tab. The tabs come unflavored or flavored. They only contain the

electrolytes, so someone with a sensitive stomach should not be bothered by their use in regular water. They will, however, benefit from the hydration and cramp-reducing benefits of the electrolytes. These runners will need to experiment with other ways of getting in some source of more easily digestible carbs to replenish those glycogen stores on long runs. Some runners find eating solid foods like pretzels, fig bars, or graham crackers works well. Others find that the energy chews or gels work okay.


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Don't Run on Empty!

One of the most frequently asked questions I get is "What should I eat?" The question sometimes is related to before running. Often it's about fueling during the run. Other times it's referring to refueling after the run.

The best advice I can give is don't treat your body like I treat my minivan. Yes, I said, it. I drive a minivan....a 10-year-old one at that! What of it? Real men drive minivans. Right? Anywho...like I said, don't treat your body like I do my minivan. What I mean is don't always drive around with only a fourth of a tank gas. Seems like my "low gas" light is on more than it's off. So, to avoid that panicked feeling on a run, you know the one you get on a 20-miler when you realize you left your gel packs in the car (kind of like the same feeling you get when you're in the car-rider pick-up line at your kid's school and you're praying you'll have enough gas to get your kid and off the school grounds before the engine kills...not that I've ever had that feeling), follow the before, during, and after fueling and hydration tips below.

Before the Run: Eating before a run is important to ensure you have the energy you'll need to sustain you during your workout, especially if it's a hard or long workout. The trick is timing. You don't want to have hunger pangs but you also don't want cramps from running on a full stomach. If at all possible, it's best to eat 1.5 - 2 hours before your run. This will give your food time to digest. This means getting up a little earlier if you're a morning runner and eating a mid afternoon snack if you're an afternoon runner.

I know, I know, you're saying, "I already get up an hour or two before the sun even thinks about getting up. How can I mange to get up any earlier? And even if I do, I probably won't be hungry." I hear ya. Well, if your run is within 30 minutes, you'll probably be just fine on an empty stomach. I'd still recommend trying to drink a little water. If you're running between 3o minutes and an hour, I'd recommend drinking some sports drink. That way you'll at least get some fast acting "liquid carbs" in your system for some energy on your run. If, however, you're going to be running over an hour, I would still recommend getting up that 1.5-2 hours earlier. You'll need more in the ole tumtum for longer lasting fuel to sustain you on that longer run.

So you've got the timing down, now what should you be eating? Before a run, the meal/snack should be high in carbs. A little protein is good too, but keep the fat content low. Fatty foods can make you feel sluggish during your run. Some protein is good, but a lot can be slow to digest, contributing to a sluggish run as well. One of my favorite before run snacks is an English muffin toasted with peanut butter and a little jam. A great convenient store snack I've discovered is a Nature Valley Oats-n-Dark Chocolate bar and a banana. That combo is divine!

Hydration? Before the run, it's best to drink 16oz of water about 2 hours before the run. This gives the water time to pass through your system and for you to void it (pee) before the run.

During the Run: If you're running less than 1.5hrs, you really don't need to worry about eating during the run. If you've properly fueled prior to the run, you'll have enough energy to sustain your run. Most of your fuel in a shorter run comes from glycogen stored in the muscle. If, however, you're running longer than an hour, especially if you're running 2+ hours such as in a marathon, then refueling during the run becomes more important. Once you deplete your muscle glycogen, then you start to use glycogen stored in the liver. Nothing wrong with that. That's actually what's supposed to happen. However, just like your car will eventually run out of gas, your liver will eventually run out of stored glycogen.

Your body is able to store about 2000 calories of glycogen (fuel) which will take you about 18- 20 miles depending on your pace. I can hear those mind gears just-a-turning. Are you putting 2 and 2 together? 18-20 miles is about the time most marathoners hit the wall (if they're going to hit the wall). They simply run out of fuel and their body fatigues and the muscle firing fades away. SMACK! They hit the wall.

So, on those long runs, be sure to restock those glycogen stores along the way. Don't wait until you're on empty to try to fill them back up. It will be too late to do you any good.

So, how do you do this? Well, the simplest way is to start drinking a sports drink about 45-60 minutes into your run. Be sure to try a variety of sports drinks during your training to see which one works best with your system. (Never use a sports drink during a race that you haven't used during your training.) You can also use energy gels, bars, and some newer products that are similar to jelly beans and chews. Ingesting a sports gel about every 45 mins or about every 5-6 miles works well for most runners, but test out what timing or distance works best for you. The main thing is to begin the refueling before the tank gets empty. Some runners can tolerate solid foods during the run. I have one friend that takes a frozen Crustable (those little packaged PBJ sandwiches in the frozen foods section). By the time he's ready to eat it, it has thawed. Again, test out solid foods, gels, bars, etc. during your training, not during a race.

Hydration during the run? Well, if you're running less than an hour, water will do you just fine. Depending on how you perspire and how hot and humid it is, you may want to carry some water or stash some on your route. For runs longer than an hour you'll need to begin drinking a sports drink. After an hour of perspiring you will have begun to deplete your electrolytes (i.e., sodium, potassium, chloride, magnesium, phosphate, etc.). These are key ingredients in helping your body absorb the water you take in. Ever been on a long run and you've been drinking water constantly, but is just seems to be sloshing around in your stomach? That's probably because you've depleted your electrolytes and your body isn't able to absorb the water, so it just sits there in your stomach. Also, don't wait until you're thirsty to drink, that could be too late. Drink on a regular basis, throughout your run.

After the Run: Simple carbs and protein are key ingredients in recovery for runners. Most research says that a 4:1 ratio of carbs to protein within 30 minutes after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Nonfat or lowfat chocolate milk actually has this 4:1 ratio and makes a great post run recovery snack. Be careful to keep the protein to a 4:1 ratio after a run because too much protein can slow rehydration and glycogen replenishment.

Hydration after a run? Each person is different and your hydration needs can vary from run to run depending on how much you sweat, the temperature, and your pace. Calculating your sweat rate is a great way to get a good handle on your specific hydration needs. To begin the test, weigh yourself just before a run. Then reweigh yourself after the run (before you change your clothes) and record the second weight. It should be less than the first. Each pound lost equals 16oz. of fluids. So, if you lost 2 lbs. on your run, you'd need to drink 32oz of water to replenish what you've lost. That doesn't mean gulp down 32oz immediately after the run, but it does mean to begin replacing what's been lost as soon as you can. If you're drinking the chocolate milk or a sports drink within the 30 minutes for refueling, those liquids can count as a part of your rehydration too. Do this test on several different runs (distance, pace, weather conditions, etc.). Then you'll be able to gage your rehydration needs for future similar runs when you're not able to weigh before and after.

10 Tips for Summer Running!

Because of my crazy schedule, my running isn't always at a set time. I often have to plug in a run when the time opens up. That usually works out fine, but yesterday...well, yesterday was a different story. I ended up having from 5:00 to 6:00PM free for my run. So, I decided to do my normal 5-miler. Sounds good, right? Time to warm-up, do my run, and cool-down. The only thing I forgot was that at 5PM is was about 95°! And the humidity seemed about the same. That 5-miler felt more like a 10-miler. I honestly almost had to stop and walk. Luckily, I had stopped by the convenient store before my run and picked up a bottle of Gatorade which I carried with me on my run. When I plan better, I usually carry coconut water (yep, 100% coconut water) which does a better job of keeping me hydrated, but at least I had my Gatorade or I definitely would have been walking.

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I should have known better. A few years back I suffered from heat exhaustion while on a long run preparing for San Francisco. It was an out-and-back route that I was running with my group. It was a day not much unlike yesterday, but it was early on a Saturday morning. On the return portion of the run, I felt the call of nature (the kind that you can't take care of behind a tree) and told my buddies that I was headed up to the park that was just a little ways off our route to use the facilities. Got there in time. Took care of business. But heading back out I suddenly could not move. I felt dizzy and my legs just wouldn't move. No one was around, so I gave up on trying to run and just walked. I walked about a mile back to the greenway we were running on and decided, I was in trouble. My head hurt bad. Everything looked cloudy, and I was a little disoriented. Luckily I saw an older gentleman mowing his lawn and asked him if I could use his phone. I called my wife and she came a picked me up complete with that look of "what in the hell were you thinking?!!" It was a quite ride home.

Yesterday was a good reminder to me. Doesn't really matter how long the run is, you can still get yourself in deep doodoo if you're not well hydrated and if the heat index is dangerously high.

So this brings me to my 10 Rules for Summer Running. And yes, I need to practice what I preach.

1. Acclimatize! Give yourself time to acclimatize to the heat. You might be able to run a 10-miler at an 8:00-pace, but in the summer heat, you may have to pull it back some until your body has acclimated to the hotter conditions. The American Running & Fitness Association recommends that on your first run in the heat, you should cut your intensity by 65% to 75%. Then over the next 10 days, slowly build back to your previous level.

2. Check the Index! Before heading out on your run, be sure to check the air quality index and the heat index. If the air quality index is code orange and you're sensitive to air pollution and/or have upper respiratory problems you may not want to run. If it's a code red, it's not suitable for anyone to run.

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The Heat Index tells you what the temperature feels likes when combining the air temperature and the relative humidity. For example, if the air temperature is 90° and the relative humidity is 70%, then it's going to feel as if it's 106°! Ouch! Not good running conditions!

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Check the weather section of your local TV station's website. It will usually provide such information.

3. Hydrate! Hydrate! Hydrate! Many runners remember to rehydrate after their run and some consume water or sports drink during the run, but it's even more important to be well hydrated before you run. As a rule of thumb drinking 16oz of water 2hrs before your run will ensure good hydration levels and give the water time to pass through your system so you don't have to make any pit stops during your run.

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Hydration during your run depends on the temperature and the length of your run. If you're running 4 miles or less, you probably won't need to carry any water with you. If you're running longer than 4 miles you may need to wear a hydration belt or stash some water/sports drink along your route, especially if it's hot and humid.

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Don't wait until you feel thirsty to drink. If you're thirsty that means you're already low on fluids. Also, as you age, your thirst mechanism isn't as efficient and your body may be well on it's way to dehydration and you may not even feel thirsty.

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For the first 45-60 minutes water is fine. After 60 minutes, you 'll need to start using a sports drink or supplementing with a sports gel or a salty food like pretzels. After 60 minutes (and sometimes sooner if it's really hot and you sweat a lot) you begin to deplete vital electrolytes (i.e., sodium, potassium, etc.). Sodium is needed in order for your body to absorb the fluids your ingesting. Ever get that sloshing feeling late in a run? That's probably due to your body being low on sodium and not being able to absorb the fluids you're drinking, so it just sits in your stomach and sloshes around not doing you any good.

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After your run, you need to replace the water you've lost. A good way to check this is to weigh before your run and then weigh after your run. Drink 16oz of water for every pound of water lost. After you do the weigh-in a few times you'll get a feel for how much rehydration you need depending on how much you sweated and you probably won't need to actually weigh yourself.
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On a hot long run, pack an extra bottle of just plan water. Don't drink this one. Use it to pour a little water on your head periodically during your run. This actually helps increase the evaporation-cooling effect.
4. Run early! If at all possible, run in the early morning. The hottest part of the day is actually around 5PM. So, if you can't run until after work, wait until later in the evening.

5. Go technical! Wear light-colored running tops and bottoms made of technical fabrics that allow the moisture to evaporate more quickly. This will help you cool off more efficiently as well as help to prevent chafing. Speaking of chafing. If this is a problem for you, try Lanacane's new Anti-Chafing Gel. It dries on contact and isn't ooie-gooie like some other anti-chafing products. It's also doesn't stain your clothes and is moisture-proof. It works really well.

6. Grab a lid and some shades! Be sure to wear sunglasses and a hat or visor. This will help to keep the sun out of your eyes as well as the sweat. Be sure the glasses provide 100% UV protection and that the hat is made of light technical fabric that promotes evaporation.

7. Change your route! If your normal running route is treeless, find one that provides more shade. If this isn't possible and you have access to a treadmill, do you runs on really hot days indoors.

8. Lather it on! Be sure to wear sunscreen. Research has shown that runners have a higher rate of skin cancer. This is probably due to the fact that we're outside more than the average person and during the summer months we're outside and wearing less clothing than the average person. So, be sure to use a sports sunscreen that's waterproof with a SPF of 15 or higher.

9. Buddy-Up! In the severe heat, be sure to run with a buddy. That way you can keep tabs on each other. Sometimes it's hard to tell if you're starting to suffer the effects of the heat, but a buddy may be able to spot the signs before it's too late.

10. Have a Plan. Be sure to let your family and/or friends know the running route your taking. If you're gone too long, they'll know where to look for you. If you run on rural greenways or trails, you may even want to pack your cell phone. Better safe than sorry.

What to Look For In A Sports Drink

Water is great for shorter runs, but if you perspire heavily or if you're going to be running over 60 minutes, a sports drink will be a better choice. Sports Drinks serve two purposes—rehydration and muscle fuel. On longer runs you'll use up your glycogen (energy) stores as well as sweat out vital electrolytes such as sodium and potassium.

Carbohydrates along with fat are the two main fuel sources for your muscles. Your body can store about 2000 calories in the form of glycogen which will last about 2hrs for the average runner. So, during a long run of 2+ hours, these carb stores will be depleted. If they're not replaced during the run, then the runner will more than likely "bonk" or "hit the wall." Sports drinks and/or sports gels are a great way to restock the glycogen (energy) stores while on the run. But don't wait until you feel fatigued to begin resupplying or it will be too late.

Sodium is needed to help the body properly absorb the fluids you're taking in. Ever have that sloshing-in-your-stomach feeling during a race? The sloshing is probably not due to drinking too much too fast. More than likely the water is remaining in your belly because you've decreased your sodium levels so much that your body can no longer absorb the fluids, so they're just "stuck" with nowhere to go. Ever have calf or quad cramps? This too is often a sign of dehydration and depleted potassium levels.

There are so many different brands of sports drinks on the market all claiming they're the best for you. So what exactly should be in a sports drink? There are some basics you should look for. As for the "extras" in many sports drinks? For the most part, that's exactly what they are—extra. You'll have to decide whether you need the extras or not.

Staples Of A Sports Drink:
Sodium:
Most experts agree that the sodium levels of sports drinks should be in the range of 110 - 220 mg per 8 fl. oz. A newer brand, just recently available—The Right Stuff— contains no carbs, but it contains much higher levels of sodium and other electrolytes. To read a review of The Right Stuff [click here].
Carbohydrates:
The carbohydrate concentration in a sports drink should be 6-8% or
6 - 8 grams per 100 ml
14.2 - 18.9 grams per 8 oz.
21.3 - 28.4 grams per 12 oz.
Sports drinks containing more than these quantities of carbs should be used for refueling after a workout, but not during.

Sports Drink Extras:
Caffeine:
Energy drinks and sports drinks are often confused. In general, sports drinks don't contain caffeine. The smaller canned (and some bottled) energy drinks (i.e., Red Bull) often contain very large amounts of caffeine as well as sugar or other sweeteners. Research has shown that some caffeine ingested before a race can boost performance (click here for more info), but drinking large amounts of caffiene throughout a race can have adverse effects and cause stomach issues for many runners.
Protein:
Some brands of sports drinks have added protein to their formula. Some claim the protein/carb mixture enhances performance. There is mixed results/opinions on whether performance is actually enhanced. The added protein, however, has been shown to speed muscle recovery. Accelerade, Amino Vital, Endurox R-4, and PowerBar Recovery Performance all contain added protein.
Vitamins:
Some brands contain a wide array of added vitamins. While this may be good for your general health, there's no research to show that they will help with your performance or benefit rehydration.

There are actually three different types of sports drinks available—Isotonic, Hypotonic, and Hypertonic. Some are designed for use during a run, while others are designed for after activity hydration. Listed below is more info about each type of sports drinks.

Isotonic Sports Drinks—Contain electrolytes and 6-8% carbs. Isotonic sports drinks usually contain about 120-170 calories per 500 ml of fluid. Probably the most common type of sports drink, isotonic sports drinks are good for normal replacement of fluids lost through normal sweating incurred during middle and long distance runs. (Examples: Accelerade, Gatorade [original], Gatorade Endurance Formula, Powerade [original], PowerBar Endurance Sport [powder])

Hypotonic Sports Drinks—Contain electrolytes and a small amount of carbs. This type of drink replaces fluids quickly but doesn't provide much of an energy boost. If a runner uses hypotonic sports drinks on a long run, he/she will need to supplement with sports gels to get the needed carbs. (Examples: Gatorade G2, Powerade Zero, Amino Vital)

Hypertonic Sports Drinks—Contain about 10-15% carbs and usually about 240-320 calories per 500 ml of fluid. These drinks are designed to replenish carb levels after exercise or to top off the glycogen stores before an endurance run. Hypertonic drinks are good for marathons or ultraruns. Due to the high levels of carbs, if hypertonic drinks are used during exercise, it's very important that a runner also take in some isotonic or hypotonic drinks too to help replace fluids. (Examples: Endurox R-4, Gatorade Performance Series, PowerBar Performance Recovery, Isopure Endurance)

Funny thing. Scientists have spent a lot of time developing the "perfect" sports drink. Come to find out, nature had made one long ago—coconut water. To find out more about coconut water [click here].

The Body Bottle: Hydration on the Go

Because I sweat so much on a run, I have to carry fluids with me on most runs, especially a long run. I use both a handheld water bottle and a hydration belt that holds 4 smaller bottles. Both of these work great, but I'm always on the lookout for new running gear that improves upon an old standard.

The other day on Twitter, I received a Follow request from Body Bottle. The name piqued my curiosity so I checked out their website. Body Bottle is a new hydration product that's an alternative to the hip-belt and hand-held options. Basically Body Bottle is a wide Velcro band that fits around your upper arm and the plastic bottle attaches to the band. So basically your water or sports drink is carried on your upper arm and when you need a sip, you pull off the bottle, drink, then stick it back in place.

This looked like a cool idea, but I was a little skeptical about how well it would stay on my arm and how well the bottle would remain in place once filled with water or sports drink. So, I contacted Body Bottle and asked for a sample so I could test it out.

The thing I liked about the Body Bottle when it arrived was that there was nothing to figure out. I opened the box, washed the bottle (shaped more like a flask to fit the contour of your arm), filled it up, slipped the band on my arm, and attached the bottle. That was it! Then came the real test—running with it.

It actually works quite well. I was surprised how securely the bottle stayed in place. It didn't slip around and it didn't bob up and down. It did take a few times to get the hang of removing the bottle (because the quality/grade of Velcro is very sturdy), but after a few tries I had no problem detaching the bottle. Reattaching is very simple too—just stick it back on the band.

The only thing that was a disappointing was the size of the bottle (12oz). I would be able to use the Body Bottle on a run up to about 6 miles, but not on a run much further than that and definitely not on a long run. I guess you could run with a bottle on each arm, but that would mean buying two bottles. The Body Bottle sells for $24.95 each, but you do get 20% 0ff when you buy 2 or more. Also, the website says that if you're running a half or full marathon in 2009, you get a 20% discount.

So, Body Bottle Gets 4 out of 5 Dudes on RunnerDude's new rating scale. Great product just needs a bigger bottle option. Check it out on their website and give it a try!

Win A Free Helium Fuel Belt!

I started doing more long distance running in 1997 when I began training for my first marathon (NYC). At the time, I hydrated before my runs and sometimes I'd carry a bottle of Gatorade along with me, but that was a pain to keep up with. Eventually I bought a water-bottle belt but I had to wear the belt so tight in order to keep the bottle from bouncing that it was incredibly uncomfortable. So to get the relief I needed on those longer runs, I figured I'd buy a few cheap water bottles and stash them along my long-run route. I managed those first couple of years with my stashed water, but it was a bit of a pain to put them out and then have to collect the bottles later after my run.

One day while out on a run, I saw a runner with these small plastic bottles strapped around his waist. I wasn't close enough to really check out the belt, so after my run and a shower, I searched online for what I had just seen. My search turned up this cool company called Fuel Belt. I ordered a 4-bottle belt and have been sold on them ever since. Zoom ahead to 2009 and Fuel Belt is on the Inc. 5000 list of fastest-growing companies. It's also ranked one of the top-selling accessory collections at specialty retail by Leisure Trends.

Fuel Belt was started in 1998 by Vinu Malik. About ten years earlier (1986), while in college, Malik suffered from chronic fatigue syndrome. One day he saw a picture of Ironman champion Dave Scott on the cover of a triathlete magazine and somehow this spurred Malik on to wanting a new lifestyle. Inspired by the picture, Malik began his journey into becoming a triathlete. Never having been into fitness, at the time Malik couldn't swim a full lap. Nor could he bike more than two miles or run even half a mile. But he kept at it and by the end of that summer was up to 35 full laps in the pool. He entered that first triathlon and placed 64th out of 67 contestants. Malik has continued his passion for triathlons and now is a 6-time Hawaii Ironman Finisher and 27-time Ironman Finisher.

In 1998, during an Ironman competition in the Canary Islands, Malik saw a "homemade" hydration system that another contestant was wearing. Unlike the single bottle that bounced around, this belt held multiple bottles. This homemade contraption stuck in Malik's mind and when he got home he borrowed his mom's sewing machine and began experimenting with fabrics. He found lotion bottles worked well in his initial invention. After several versions, he settled with a black elastic fabric. Today Fuel Belt offers a variety of styles from 1-bottle up to 6! And, the belts come in a variety of colors.

The Helium belt is the newest in Fuel Belt's line. It's available in a 2-bottle and a 4-bottle belt. The Helium belt offers a control-stretch waistband with wider Velcro closure that provides a secure, custom fit. The 8oz bottles are ergonomic, leakproof, dishwasher safe and made of recyclable BPA-free LDPE (No.4) plastic. The breathable therma-foam helps keep you cool in the heat. Each Helium belt comes with a removable race pocket, perfect for salt tabs, gels, keys or cash. The total volume that the 2-bottle belt holds is 16 oz. and the 4-bottle belt holds 32 0z.

Never tried a Fuel Belt? Need a new one? You're in luck! Enter RunnerDude's drawing for a free Black, 4-bottle Helium Belt from Fuel Belt. Simply email RunnerDude at runnerdudeblog@yahoo.com. Be sure to put "Fuel Belt Contest" in the subject line. The entry cut off is midnight (EST) on Monday, July 13th. Each contestant will be assigned a number in the order that the emails are received. The winner will be selected by using the True Random Number Generator at Random.org. The winner will be announced on Tuesday, July 14th.

Good luck to everyone and a big thanks to Fuel Belt!

The Right Stuff—Serious Hydration

Several weeks ago I was contacted about trying out and reviewing a brand-new hydration product called The Right Stuff. The first thing that came to my mind was the movie by the same name about the astronauts. Come to find out, the science behind this new product was developed by NASA to help astronauts fight dehydration while in space.

The main difference between The Right Stuff and other sports drinks on the market is that its main and only purpose is hydration. According to The Right Stuff, "many sports drinks contain too much of The Wrong Stuff; carbohydrates that—when added to the normal intake of carbs by athletes— impairs optimal electrolyte performance." The Right Stuff has been scientifically shown to actually increase rehydration with its optimal blend of electrolytes without carbohydrates. The formula uses all natural flavors and citric acid (to help cut the saltiness) and is lightly sweetened with a small amount of sucralose (non-carb sweetener otherwise known as Splenda).

No carbs has its benefits. Many runners are unable to use sports drinks because they cause gastrointestinal problems during their run. This is usually caused by the carbohydrates added to the drinks. Often these runners will result to using only water or nothing, but then they're not getting the electrolyte replacement they need, especially on a long run or when they're running in the heat. With The Right Stuff, runners get the optimal amount of electrolytes and they can control the amount of carbs they digest and when they digest them by using a sports gel or one of the other products on the market such as Sports Beans or Gu's Chomps (just be sure you're using ones without added sodium).

The Right Stuff comes in three flavors—citrus blend, wild berry, and unflavored. The product is packaged in single-serve 16.5ml (0.55 fl oz) vials that are available in 3-ct and 10-ct boxes. The vials are made of recyclable plastic twist-off top packages. You simply squeeze the contents into at least 16 ounces of the beverage of your choice. The packages are a little pricey compared to more traditional sports drinks ($8.99 for the 3-count vial package and $26.99 for the 10-count vial package). However, I think they're currently running a 10% off special on their website.

I tested out The Right Stuff on one of my regular long runs and a tempo run. I was sent one vial of each flavor and I chose to use the citrus blend and the wild berry. The vials are easy to use. Just twist the top and squeeze it into 16oz of water or what ever drink you prefer. I used water with the citrus blend. I sipped a little on my way to meet my running buddies and was surprised at its salty taste. The citrus flavor was very subtle. However, when I started the run and thirst started to set in as well as the heat, I really didn't notice the salty flavor.

During the run, it worked well in helping to keep me hydrated. I sweat profusely during a run, any run, no matter the time of year. During the summer it can become a problem resulting in calf muscle cramps from a sodium imbalance. Just before being contacted about testing out The Right Stuff, I was about ready to try some type of salt tab to see if that would help my situation. Now I don't think I'll need to go that route. On both runs, I sweated as normal, but never felt dehydrated nor did I have problems with my calf muscles seizing up.

On my tempo run I tried added the wild berry to some berry-flavored sugar-free Crystal Light and it really helped cut the salty taste. I had another positive experience with The Right Stuff on this run and it was an even hotter day than on the long run.

I think the thing I like the most about The Right Stuff is the ability it provides you in controlling your carb intake. I also like knowing about the research that has gone into the product for astronauts which is now being shared with athletes. But don't take my word for it, [click here] to check out some other testimonials about The Right Stuff. To find out more about The Right Stuff and how to order it or where to buy it go to http://www.therightstuff-usa.com/.

Debunking the Water Myth

Did you know that approximately 70% of your muscles are made up of water? It also makes up about 75% of your brain, 22% of your bones, and 83% of your blood. I'm surprised we don't slosh when we walk! Water is vital to our existence. It helps with digestion, helps regulate body temperature, helps the body absorb nutrients, and decreases your chance of getting bladder and colon cancer. Even though I know all of this, hydration is something I have to continuously and consciously work on.

I've always heard the 8 x 8 rule for drinking water each day—8oz of water 8 times a day. I did a little digging and found that several different theories abound on this topic. Some long held myths about water have recently been debunked by researchers. The Mayo Clinic says that the daily water needs vary from person to person. They do mention the popular 8 glasses of water a day recommendation although they say the theory isn't backed up by scientific evidence. The Mayo Clinic does say that if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. The following video clip from CBS News provides more information on the recent research of daily water requirements for a healthy body.

Anyone doing anything that causes them to sweat (especially runners) need to make sure they are accounting for the extra water loss by drinking more. The extra amount of water will vary from runner to runner depending how much you sweat. The key is knowing your own body and its hydration needs under various conditions. The Sweat Rate Test below can help you to determine your hydration needs. I recommend doing the test several times each under different conditions such as early morning, midday, later afternoon, very hot, hot/humid, etc. This will give you a good idea of how much water you'll need for each kind of condition.

Sweat Rate Test:
1. Weight before running; record the amount

2. Run for 60 minutes

3. Weight after running; record the amount

4. Calculate the difference of the two weights; record the amount

5. Each pound lost = 16oz of fluids

6. Record the temperature and pace of run

The other day I did the sweat rate test on myself and discovered I had lost 2lbs after my run. That's 32oz of water I needed to replace that I had lost during my run. Not only is it important to replace fluids lost, it's just as important to fully hydrate yourself prior to a workout so that you don't become dehydrated during your run. Also, drinking a sports drink throughout the run, especially on hot days, will help to keep you hydrated as well as provide you with the energy to maintain your endurance level throughout the run.