Running Training Tips by Dr. Stuart Weiss - Part 2

e. Take salt before and during runs and races of 10k or longer, unless salt is contraindicated by your doctor. Consume salty foods in the days leading up to the run or race, and ingest common table salt before and during your workout or race to maintain the body's water-to-sodium balance. Take on fast-food salt packet at the start of a race. if you're running  a half-marathon or marathon, take another packet at the halfway point. After the race, take a sport drink that has some sodium and eat salty foods.

f. Drink for thirst. If you feel thirsty while running or racing, have 4 to 8 ounces of fluid (preferably a sports drink that has some sodium in it at an aid station or whenever you feel you need it). If you aren't thirsty, don't feel compelled to drink. If you can't use thirst as guide, drink no more than a cup (8 ounces) of fluid every 30 minutes. Do not overdrink. Over ydrating can lead to hyponatremia (low blood sodium). This condition can lead to nausea, fatigue, vomiting, weakness, sleepiness - and in most severe instances - seizures, coma and death. Before you run, check the color of your urine. It should be pale yellow, like lemonade. Dark colored urine (like tea) indicates dehydration; completely clear urine may indicate overhydration. 

In training, weigh yourself before and after your runs to get a sense of how much to drink to replace the fluids lost. You should aim to weigh the same or no more than 2 percent less after you train. You'll need to drink more in warm, humid weather than on a cool, dry day.

f. Avoid NSAIDS (non-steroidal anti-inflammatory drugs) starting 24 hours before your race. These drugs, which include ibuprofen and naproxen sodium, can limit blood to kidneys, increasing risk of low sodium (hyponatremia). You can start taking them again 6 hours after the race.

g. Don't take anti-diarrheal or cold medicines on race day. These drugs can have dehydrating effects.

h. Always listen to your body - don't overextend. Train sensibly. Increase the distance and speed of your runs gradually, and recover by resting and refueling between hard workouts. Working with a coach or training group can help you stay within safe healthy parameters.

i. Listen to your body. Don's ignore feelings of illness. A sense of "just not feeling right" can be a sign of serious medical problem. The marathon medical team is available at the start, every mile along the course, and at the finish. Most runners who spend time at a medical aid station are able to finish the race.

~courtesy of Condura Skyway Marathon

Running Training Tips by Dr. Stuart Weiss - Part 1

My Condura Skyway Marathon 2011 Race kit

Hello running world! I received today the delivery of my Condura Skyway Marathon 2011 race kit, and part of the kit is a printed training tips from Dr. Stuart Weiss. I would like to share these tips in two parts, here it goes;

Running is one of the healthiest things you can do for yourself. However, as in any sport, there can be health and medical risks. Follow these tips to protect yourself as you embark on your training.

a. Have a physical exam before you start a regular exercise program - Tell your physician what you plan to do, including the volume and intensity of your training and any races you have planned. Be as clear and precise as possible.

b. Have an annual physical exam, no matter how healthy your lifestyle - Many conditions and syndromes are unrelated to your exercise level and have mild or vague symptoms or no symptoms at all. If you're over 40, get an exercise stress test. Follow-up after the exam by getting extra tests that are recommended. At any time, see your doctor immediately if you experience new chest pain, pressure, unusual sweating or shortness of breath. Less urgently, see a sports medicine physician if you feel any pain while running that causes you to change your form.

c. Think carefully about caffeine before races - If you habitually drink a cup or two of coffee or tea in the morning before you run or race, or consume a caffeine-containing energy gel during a run, you should feel free to do the same on race day. If you don't normally use caffeine before or during your run, don't do on race day. You may experience dehydration or upset your digestion. There is some research suggesting that the caffeine equivalent of two cups of coffee can limit blood flow to the heart during exercise. Discuss your risk with your doctor so you can make the best decision.

d. Consider taking baby aspirin before you run or race - Some doctors recommend a daily baby aspirin (81mg) to runners to reduce risk of sudden death while running due to clumps of platelets forming in the blood. Discuss this risk with your doctor so you can make an informed and responsible decision. If taking daily baby aspirin isn't the healthiest decision for you, you might consider taking one on race morning.

To be continued...

~courtesy of Condura Skyway Marathon 2011