Author: Brandi Garza

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Blog Running Tips USA Fit

Staying Hydrated

Staying Hydrated

We have discussed the importance of staying hydrated during long-runs and races.  We also mentioned that, to accomplish this, you must begin your run properly hydrated and must drink enough fluid to replace what you are losing through sweat and respiration.  In order to replace your fluid losses, you must know how much you are losing.

As your training distances become longer, ensuring that you stay properly hydrated becomes increasingly important.

The process is very simple:

  • Throughout the day before a long run, be sure to completely hydrate.  Consume an amount of fluid ounces equal to ½  the number of your lbs. of body weight
    • Body weight (lbs.) = Required ounces of fluid on rest day 2
  • 15 to 20 minutes before you begin your run, you can weigh in (with your full water bottle)
  • You complete your run
  • Record your finish time
  • You weigh in again (with your not-so-full or completely-empty water bottle)

The difference between your first and second weigh-in (in ounces) will be a good estimate of how dehydrated you are after your long-run.

To promptly rehydrate, we recommend that you then drink an amount of water equal to 150% of the weight lost between your first and second weigh-in. For instance, if you lose 1 lb. or 16 ounces, you would want to rehydrate by drinking 24 ounces.

Prompt rehydration will speed your recovery from your long-run and will help improve your performance when you train on Monday.

You can use the results of your hydration test to determine how much fluid to drink on your next long run.

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Blog Running Tips USA Fit

Inspire All Year With Austin Fit

Running Safety & Apparel Notes

As you fill your dynamic life fully lived, run through it, with water!

By Coach Gracie M. Alvarado De Garcia

We inspire greatly while racing and training during our runs and walks. Aerobic exercise exerts the largest impact on oxygen uptake and carbon dioxide production (Beachle & Earle, 2008) and, thus, on inspiration, the drawing of air into the lungs.

Inspiration is primarily powered by automatic contracting (Beachle & Earle, 2008) flattening, and downward movement (McArdle et al., 2001) of your diaphragm yielding a negative chest expansion and pressure like a vacuum (Beachle & Earle, 2008). Of all of your respiratory players, the diaphragm has the greatest aerobic capacity and (air) volume displacement; however, your ribs, sternum, and abdominal muscles synchronize with the diaphragm (McArdle et al., 2001).

All in all, for all walks of life, cardiorespiratory exercise, such as running and walking, improves heart and lung function. To maximize your respiratory function, cardiorespiratory training adaptations, and running or walking performances, rhythmically inhale through your nose and exhale through your mouth without holding your breath.

Lastly, aspire to inspire all year; inspire with us during our fall half and full marathon training beginning Aug. 31, 2017 at the TXDOT parking lot located at 150 East Riverside Drive. Registration is now open.

References
Beachle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Champaign, IL: Human Kinetics.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2001). Exercise Physiology (5th ed.). Baltimore, MD: Lippincott Williams and Wilkins.
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Blog USA Fit

Set your sights high and your strides will fly!!!

Set your sights high and your strides will fly!!!

By Coach Gracie M. Alvarado De Garcia

How?

On your next run or walk, explore this with a game. The game is to look ahead at where the top of the trees meet the sky. Keep your sense of awareness and safety for all variables (cars, other people or animals, potholes, etc...) as you do so.

When and where?

Try this on your next run or walk, anywhere you are. If you are on a treadmill, gauge where the top of the tree would meet the skyline, and run or walk to it.

Why?

This elevates your bellybutton and entire body, allowing you to open up your hips, free and elevate your legs, move with your core and glutes, and create and maintain healthy, efficient movement. In essence, running or walking while looking at where the top of the trees meet the skyline develops straightness, forwardness, elevation, and impulsion. Moreover, this builds, maintains, and improves focus, a skill that transfers to all parts of life.

This bellybutton elevation enhances the running flight phase per stride and lightness in both running and walking, which means more speed and more efficiency as our mind and body are engaged to go forward and up instead of pointed downward.

Enjoy this game of focus of setting your sights high to where the top of the trees meet the sky, and please update us on your perspectives and experiences.