Tag Archives: running

Heat Acclimation

With summer officially in full swing, and as training starts to ramp up, it’s important to keep proper hydration strategies top of mind. Staying hydrated throughout the day cannot only help you increase your sport performance, but it can also help you stay safe.

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HEAT ACCLIMATION

One of the most important steps to take before exercising in the summer is to let your body get use to the heat and humidity. Heat acclimation is crucial to help your body adapt to the different environmental conditions that may be present. It can help prevent many heat related illness that have detrimental effects on the body. Start by taking walks or spending more time outdoors just to let your body begins the initial stages of adjusting to higher humidity and temperatures. When moving on to exercising in warmer conditions remember to take it easy the first few sessions.

Slow Down & Monitor Heart Rate

If your normal easy run pace is 7:30 per mile, ease up to 8:30-9:00 per mile for the first few runs. You’ll notice that you may feel the effects of the heat even at a much slower pace, perhaps an increased heart rate or perspiration. Do at least 3-4 of these easy runs before resuming normal training paces and efforts.

Plan Your Route

Be sure to carry fluids with you, or run a loop where a water fountain is accessible. Staying properly hydration throughout the day is the easiest way to help prevent dehydration and other illness that may occur when exercising in warmer conditions. Note: IOM recommendation for daily fluid intake; Men: 3.1 liters, Women: 2.7 liter, and a mere 2-3% in total body water loss can lead to a decrease in exercise performance.

Replenish Electrolytes

In the warmer conditions it’s important to replenish electrolytes as your sweat rate will increase dramatically, and your need for these nutrients will also increase. Drinking plain water over and over again can lead to hyponatremia (low blood sodium), which is a very serious condition that has severe impacts on the normal body functions. Hyponatremia occurs during longer sessions where the athletes drink nothing but plain water, and end up flushing out critical electrolytes that are needed to maintain many internal functions (For example; Sodium/Potassium pump).  During hyponatremia the body starts searching internally for sodium, when your stores are depleted the body will then turn to your kidneys for sodium in order to maintain vital functions. Taking sodium away from key organs can lead to kidney failure, which can lead to cardiac arrest. So for those longer runs, or sessions where it’s a bit warmer carry a bottle with you, and make you throw in a tablet or two of Nuun.

Be aware of these signs and symptoms of dehydration and heat related illness:

  • Headache                                                                  
  • Muscle cramping                                                      
  • Fatigue                                                                      
  • Excessive thirst                                                        
  • Excessive sweating (post workout)
  • Dry mouth                
  • Dry skin
  • Chills/goosebumps                                                  
  • Dizziness
  • Fever
  • Increased heart rate
  • Low blood pressure

 

Additional Resources:
1. Brochure on proper fluid intake by ACSM:  http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf
2. Noakes, T. (2012). Waterlogged. Champaign, IL: Human Kinetics
3. Institute of Medicine: DRI’s for Electrolytes and Water
Photo credit: Nuunbassador Jessica

 

Emma’s First 5k

Team Nuun keeps growing and growing, and one of our newest and brightest additions is Emma. She recently got inspired to run her first 5k, and not only knocked it out of the park but benefited the Seattle Animal Shelter with her sweat!

So how did it go? Read below for her firsthand account and some pretty compelling reasons to join in the Furry 5k fun next year!

Furry 5k Finishline

One can’t work at a place like Nuun long before getting swept up in the positive, fanatically active lifestyle at the office. After only a month, I started feeling convicted to stretch myself by trying a new activity: running. I have to admit that this was an odd choice for me, as I’d always despised distance running. Maybe it was the contented looks on my coworkers faces when they’d come back from their “runches” (runs during lunches) that made me think twice, or maybe I just wanted to prove to myself that I could do it. Either way, I pulled the trigger and signed up for the Furry 5k (dogs welcome!) to benefit the Seattle Animal Shelter.

I announced to the office that I had my first 5k on the horizon, and received enthusiastic support and encouragement. A coworker (running guru Vishal) provided me with a training regimen that I thought sounded embarrassingly easy. I scoffed at the idea of a 20 minute run just three times a week, but surprise, running is HARD. I was having a tough time hitting even one mile before I needed to stop and walk, and I was kind of mortified.

The night before the race I was fairly discouraged, and admittedly tempted to “forget” to set my alarm clock and sleep through the race. But I thought of all the well-wishes I had received from my coworkers on Friday, and knew I couldn’t walk in Monday morning without a bib and a race story. So I went anyway.

kisses

This is what I found: The energy at a race is awesome. All types of people, big and small, young and old, beginners and pros, showed up in support of the cause. Seward Park was wriggling with happy dogs. My husband signed up last minute and offered to pace with me, which was invaluable. I may have been the slowpoke that fell behind the waves of sprinters, but at least I had someone else to share my conservative pace. And to my absolute surprise, once the race had started, I made it to that elusive one mile mark without any trouble. I was almost too busy pointing out cute puppies and laughing at dogs who hated running more than I did to notice. And then I was at the 1.5 mile marker. And then the 2! It wasn’t until I hit a massive uphill that I had to slow to a walk for the first time. My confidence soared, and I realized that maybe, possibly, I was enjoying running. Crossing my first finish line felt pretty remarkable.

droolfest

Bonus list: Awesome things seen at the Furry 5k (and reasons why you should come run it with me next year).

1. Fluffy little Pomeranian Price Philip, who (with his owner) won the race and set the Pomeranian world record for a 5k.
2. Pit-bull kissing booths. Self-explanatory.
3. Water stations with kiddie pools for hot pups (And the pups that refused to get that far before cooling off, and bee-lined for Lake Washington, dragging their owners behind them).
4. A dog owner drinking nuun, then squirting some into a cup to share with her golden retriever.
5. More adorable pups in race bandanas than I knew what to do with. Puppy kisses galore.

Photo credit: Caitlyn Walsh

How Kara Goucher Balances Life

A while back we asked our social media fans, “If you could ask Kara Goucher anything about her training, what would you ask her?”

The question we kept hearing back was, “How does she do it all? She’s an elite runner, a wife, a mother; how does she manage to get it all done?”

We asked her, and this is what she said.

The Eternal Search for Balance

By Kara Goucher

People are always asking me how I balance everything in my life.  How do I run full time, raise a child, maintain a healthy relationship with my husband, make meals for my family, and actively participate in the companies that I have partnered with?  The truth is, the balance is constantly shifting, and I am not always great at everything all at once.

I’ll be the first to admit that I have a lot of help.  I have a husband who fully supports my career and steps in when I need more help.  I have family who steps up to help when Adam is out of town.  Colt has a nanny who plays with him in the mornings until I get home from practice.  I abandon some projects at certain times of the year and let other people take over.  I am not great at all of my roles all of the time.

Kara Colt

For me the key is a shifting priority based on where I am in my life at any given time.  Before a major competition, running becomes the priority.  Adam steps up to take Colt to the park and pool because I am trying to nap and rest in preparation for my big race.  The whole family will shift for a month or so and let my running take the lead.  But as soon as it is over, family becomes the main priority again.  Colt and Adam are my number one concern and I focus on special time with them.

When I got injured in March, running became low on the priority list.  I still cross trained everyday, but I focused on my family and the companies I represent.  I traveled and dove into business meetings, brainstorming, and photo-shoots.  I took full advantage of the time away from heavy training to get more out of the business side of my life.  I enjoyed the process tremendously but definitely missed my training.

Kara Family

Now that I am healthy again, the focus is on staying healthy, coming back smart and cautious.  This is actually the time when my life seems the most balanced over all.  Getting back into the grind, not in it enough that I abandon my sponsors, having lots of quality time with my boys.  These are the days when I am pretty good at everything, but not necessarily excellent at anything.

There are times when I focus on my training and my family goes along that ride with me.  And there are times when I focus on my family, and the running is fit in to my family life.  The point is that it is constantly shifting and changing.  For me I look at my life overall- Did I give myself a fair chance to achieve my goals?  Did I let my son and husband know that they are the most important?  Was I a true player in the companies I represent?  While at one time or another one thing may win out, over the course of the year I want there to be balance.

Kara nuun

And that is my point.  You can’t be perfect at everything all of the time.  It is impossible.  Forgive yourself for that.  Do the best you can in the overall scheme of your life.  Your priorities will constantly change, and that’s OK.  Finding balance is about tending to what you need to at that time.  Speaking of which, Colt just asked to go for a late afternoon swim, so I guess we’ll be doing take-out tonight!  Balance!

A Shoo-In for a Fun Race: Q &A With Calvy Click of Sneaker Report

Sunday’s Nike’s Women Half Marathon is special to Nuun for two reasons. First, we’re the official electrolyte sponsor of the Nike Women’s half marathon and marathon series. Second, we’ll have a team of fitness editors running the race, including Calvy Click, editor-in-chief of Sneaker Report, which covers performance gear and training news. Click is a regular at New York Road Runner races, most recently April 13’s More Magazine/Fitness Magazine Women’s Half Marathon.

calvyclick

You’re a late entrant to the half. What are your goals for a long race you weren’t planning to do two weeks ago?

I did a half marathon April 13th, so I’m ready to go! Plenty of speed work and yoga in between has been helpful.

How will your training this week differ from what it usually is?

I’ll be traveling prior to this event, so I’ll squeeze in some extra stretching time.

Given your job at Sneaker Report, you know a lot more about running shoes than most people. What do you tell people to look for when selecting a shoe to wear in a half marathon?

Big question! It all depends on the type of runner in question, but my rules of thumb include making sure you have the right fit and having plenty of time in the shoe pre-race to make sure you’re comfortable.

What developing trends in running shoes most interest you?

Knitted uppers and maximum EVA underfoot is an exciting twist.

Women now make up more than 60% of finishers in U.S. half marathons. In 2014, what’s the role of women-only races like the Nike Women’s Half Marathon?

Races like the Nike Women’s Half Marathon definitely welcome and inspire women to run who might not otherwise. Now let’s work on those marathon numbers…

What’s your favorite type of Nuun?

I like the Strawberry Lemonade for sure!