Hydration and Dehydration
Being properly hydrated before, during and after a run of any length of time, distance or at any temperature is important.
Dehydration during cold weather running is a real issue. When you run in the cold you may not be sweating as much as a hot July day, but it doesn’t mean that you are not dehydrating yourself. Your lungs have to warm the air you breathe in. This uses a high level of moisture from your body, therefore, dehydrating you more than you think! Always rehydrate after a cold run, even if you don’t think you need it!
Mechanics of Running
Only half of the strength required to run comes from your body. The other half comes from the ground. This is called the ground reaction force.Your entire foot contacts the ground for .3 seconds (for a pace of 9:30 min / mile). That isn’t a lot of time, but you can really use the ground to “push” you back up. Take advantage of the recoil and you will minimize the work on your body and optimize your run! This comes from strengthening in the right way. Keep an eye out for more blogs in this Running Series for tips on strengthening specifically for running.
When you run, approximately 2.5 times your weight is felt on your body when you are in the single-leg stance phase (one foot on the ground) As your running shoe wears down, we modify our pattern around the wear of the shoe. This occurs around 200 miles. We actually change how we run simply because of our shoes.
Did you know? A strong gluteus maximus is more important for a runner than a strong quadriceps. Your hips and knees are connected, but the hip muscles play a larger role in proper running form and injury prevention. Stronger legs allow you to increase the force you put through them into the ground, this allows for improved speed through a longer stride length. A well-executed strengthening program is just as important as a good run!