PM: those training for Run Norwich

(if you're an experienced runner ignore this post)

It's bloody hot. So you need to:

- drink plenty, including during your run

- rehydrate properly after, including sodium and potassium. Best source of potassium is probably bananas - have one after you run and if you like one before you set off. Any post-run snack will probably have enough sodium to see you right - you should be eating 100-150 calories (ideally simple carbs i.e. sugars/complex carbs i.e. bread/spuds/rice/some protein - Greek Yoghurt has more or less the ideal combination and is a great after-run snack maybe with a little honey, a few oats and a banana) more or less straight away with a proper meal maybe an hour after.

- run by perceived effort not pace. It's hotter, so running is harder. If you run the same pace today as you ran a week ago you'll expend a lot more energy

- use sunscreen. Sunburn hurts and over the long term causes cancer, but more immediately damaged skin won't sweat as well and that's what cools you down in this weather.

- take a shady route if possible and obviously don't run between 1100 and 1500 if at all possible.

Posted By: Old Man on July 19th 2016 at 20:50:06

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