great video and well explained.. something i would like to add from my side: if someone is prone to getting cramps, this can also be due to the lack of sufficient hydration or magnesium.. so in that case make sure your electrolyte-drink does contain magnesium (or add some other supplements or foods that contain it).
This was great information. I used to run 13.1 to 26.2K marathons before my Cancer Battle. Since my 7 year recovery I haven't been able to get back out there due to neuropathy in my feet but I'm determined to get back. This awesome information has helped me prepare mentally and physically to get my start back in gear. #UrCanSurVivorBrutha
🙏🙏🙏🙏🙏🙏🙏 Ms Elizabeth, Sincere regards to you. I didn't know all this. Electrolyte means sodium, potassium, calsium and magnesium. That's literally great! Lots of love and hugs. ❤️❤️ May God bless you!🙏🙏
Thanks for your amazing video, even that after 3 years of diffusion it. I made the sweat test: before running I weigh 70.8 kg , after running 18.3 km (no water or electrolyte) my weight was 67.5 , I.e. I lost 3.3 kg of sweat. that means I am a super sweater and should take utmost care of my hydration, and also explains why my performance in cold weather are far better than when it's hot. many thanks.
Great video - you can tell you do talks, very well organised and presented. - I need to look at my nutrition and I think this is a good starting point, hope to see more of your posts!
This is a very interesting topic it took me a long time to figure out my formula but I use a mix of S.O.S and Rehidrate at the moment, but moving more to just using SOS
Elizabeth - can you do a video on glycogen. "Bonking" or “hitting the wall”. Prevention and things to eat before a long race. Yes, we know pasta dinners etc but what happens to the body scientifically, when you are eating and tapering down before a long distance run. Maybe what NOT to eat? Cheers! I use NUUN tablets for my hydration... your thoughts?
Thank you Elizabeth. I never run fast enough to require any carbs before I run my long runs. For me a long run is a distance of 21 kms that I run in around 2 hours while staying in zone 2. I run long runs to thicken my tendons, improve my base endurance and let my body learn how to use what I have in stored energy from my previous day dinner. I use the tempo runs and speed work during the week to improve my speed endurance and speed. I am not as slender as you are so maybe that explains why I can get away without eating much carbohydrates as an energy source for my long runs that are all early morning on a weekend day. For the races distance I am a 10 km or half marathon runner. I have so much training volume that if those races are early morning I do not eat breakfast before the race. Do you see any problems with that approach of not eating anything before my long runs or my races only water which seem to be working for me. I usually finish on the podium in my age group so my performance does not seem to be impacted by not drinking sport drinks or eating any sugary things to keep my energy level. I personally believe that we do not need to eat before our long run when you run them early morning. . Your body can handle very well the situation. Very often I do not eat 16 hours before my long run. I just drink three big glasses of water.
I'm training to run my first half marathon and I honestly had not even thought about hydration. I thought about fuel but I figured I would just drink some water at whatever stations were available? Could you give some examples of different ways people hydrate and how often and when to do it with fuel or is that the same thing?
Great video! I've been using SaltStick tablets, which have really helped. But I still struggle to get enough water when I add anything extra to my routine. For example, I ran, lifted weights, and mowed the yard yesterday. This morning's run sucked (slower than usual, higher heart rate, etc.). Last time I did these 3 things in one day, the next day's run felt exactly the same. So this is something I need to work on. Thanks for the info!
Love the clothes. Thank you for the info. I am about 61-63 percent water now. It was in its 40s when I was started out. Im in a cutting phase to get lean for. Fortunately training plan has come a long way thanks to support from others. Will be doing a long run today on treadmill. I find that I dehydrate after the 60 minute run. This affects my numbers next day and makes me weigh more. This isn't ideal as I may then under eat. So far so good albeit progress is slow enough. I lost .a quarter pound this week. I suspect Im less than my lowest number the aim so that i can lose more body fat, I then plan to maintain for a while. Have 4 more pounds to go. Don't use hydration products due to nausea and try to replace the water and sodium lost. I find 60 minutes relatively short but after 1 hour 15 I get some negative effects without a product.
It's not just how much but the quality of the water that matters. Regular water is dead water that can't hydrate you no matter how much of it you drink.
I usually run early in the morning, having breakfast and then a glass of water before I hit the pavement. Doing this, I've noticed my runs becoming considerably slower. Is this dehydration?
Great video. Am I drinking too much if I need to pee every 1/2hr even if fluid consumption is less than I would expect for a warm day in UK ? Do i go by this or is this not an indicator of over hydration?
Every time I go for an over 11 miles run up, I hydrate the night before with a gallon of Gatorade. But at the end of the run my urine is always as dark as chocolate. Any recommendations?
Should one drink before the run or after it? I run around 6 am.. And i run/brisk walk for an hour.. So i am thinking of taking sos after i finish my run.. Would that be a good idea? Please help
I get the sweat test, but question on that. Is the goal to not have lost any fluid after a run if you learn to hydrate effectively? In other words if I lost 1/2 lb. or 3-4 lbs. after a run, am I aiming to come back from a run weighing the same so I know I hydrated?
Hi Jennifer, it's almost impossible to fully rehydrate during a run for most people. The goal is during the run to not let your body get to a level of dehydration that then affects your performance, usually around the 2% mark, that is 2% of your bodyweight lost due to sweating.
I'm definitely a heavy sweater... I've recently started bringing a Hydration pack with me, and it has been making my long runs SO MUCH easier!!
great video and well explained.. something i would like to add from my side: if someone is prone to getting cramps, this can also be due to the lack of sufficient hydration or magnesium.. so in that case make sure your electrolyte-drink does contain magnesium (or add some other supplements or foods that contain it).
Very well done on a topic very few cover so thoroughly.
This was great information. I used to run 13.1 to 26.2K marathons before my Cancer Battle. Since my 7 year recovery I haven't been able to get back out there due to neuropathy in my feet but I'm determined to get back. This awesome information has helped me prepare mentally and physically to get my start back in gear. #UrCanSurVivorBrutha
You're just kinda awesome Elizabeth!
🙏🙏🙏🙏🙏🙏🙏
Ms Elizabeth,
Sincere regards to you.
I didn't know all this.
Electrolyte means sodium, potassium, calsium and magnesium.
That's literally great!
Lots of love and hugs.
❤️❤️
May God bless you!🙏🙏
Wow, I never knew there was so much to do for proper hydration. Excellent information Coach Elizabeth!! Definitely some things to try here.
Such a great video, I get dizzy and feel less balanced when dehydrated. Especially for us coffee drinkers!
Thanks for your amazing video, even that after 3 years of diffusion it. I made the sweat test: before running I weigh 70.8 kg , after running 18.3 km (no water or electrolyte) my weight was 67.5 , I.e. I lost 3.3 kg of sweat. that means I am a super sweater and should take utmost care of my hydration, and also explains why my performance in cold weather are far better than when it's hot. many thanks.
Great video - you can tell you do talks, very well organised and presented. - I need to look at my nutrition and I think this is a good starting point, hope to see more of your posts!
thanks, concise, I subscribed. I will give you a shout out when I break the mile record. lol (only non-metric record acknowledged by the IAAF)
This is a very interesting topic it took me a long time to figure out my formula but I use a mix of S.O.S and Rehidrate at the moment, but moving more to just using SOS
Weigh yourself NAKED, before and after your run/ride for a precise measurement of water loss. Great vid!
Great information Elizabeth! Hydration plan is key for me especially during this hot and humid July.
Bring back Coach Elizabeth!
Elizabeth - can you do a video on glycogen. "Bonking" or “hitting the wall”. Prevention and things to eat before a long race. Yes, we know pasta dinners etc but what happens to the body scientifically, when you are eating and tapering down before a long distance run. Maybe what NOT to eat? Cheers!
I use NUUN tablets for my hydration... your thoughts?
Thank you Elizabeth. I never run fast enough to require any carbs before I run my long runs. For me a long run is a distance of 21 kms that I run in around 2 hours while staying in zone 2. I run long runs to thicken my tendons, improve my base endurance and let my body learn how to use what I have in stored energy from my previous day dinner. I use the tempo runs and speed work during the week to improve my speed endurance and speed. I am not as slender as you are so maybe that explains why I can get away without eating much carbohydrates as an energy source for my long runs that are all early morning on a weekend day. For the races distance I am a 10 km or half marathon runner. I have so much training volume that if those races are early morning I do not eat breakfast before the race. Do you see any problems with that approach of not eating anything before my long runs or my races only water which seem to be working for me. I usually finish on the podium in my age group so my performance does not seem to be impacted by not drinking sport drinks or eating any sugary things to keep my energy level.
I personally believe that we do not need to eat before our long run when you run them early morning. . Your body can handle very well the situation. Very often I do not eat 16 hours before my long run. I just drink three big glasses of water.
Good info. I'm running last 10yr now. I make my own electrolyte drink and I was thinking if you have any better ideas
I'm training to run my first half marathon and I honestly had not even thought about hydration. I thought about fuel but I figured I would just drink some water at whatever stations were available? Could you give some examples of different ways people hydrate and how often and when to do it with fuel or is that the same thing?
I don't really want to carry a water bottle or wear some type of waste or backpack for water! :-(
thank you Elizabeth, very good information :)
Good one! Keep this going.
Great video! I've been using SaltStick tablets, which have really helped. But I still struggle to get enough water when I add anything extra to my routine. For example, I ran, lifted weights, and mowed the yard yesterday. This morning's run sucked (slower than usual, higher heart rate, etc.). Last time I did these 3 things in one day, the next day's run felt exactly the same. So this is something I need to work on. Thanks for the info!
Love the clothes. Thank you for the info. I am about 61-63 percent water now. It was in its 40s when I was started out. Im in a cutting phase to get lean for. Fortunately training plan has come a long way thanks to support from others. Will be doing a long run today on treadmill. I find that I dehydrate after the 60 minute run. This affects my numbers next day and makes me weigh more. This isn't ideal as I may then under eat. So far so good albeit progress is slow enough. I lost .a quarter pound this week. I suspect Im less than my lowest number the aim so that i can lose more body fat, I then plan to maintain for a while. Have 4 more pounds to go. Don't use hydration products due to nausea and try to replace the water and sodium lost. I find 60 minutes relatively short but after 1 hour 15 I get some negative effects without a product.
The sweat test is news to me .... now I need a scale! Damnit! haha
It's not just how much but the quality of the water that matters. Regular water is dead water that can't hydrate you no matter how much of it you drink.
greats advices. 🚰🆗
thanks for sharing
I usually run early in the morning, having breakfast and then a glass of water before I hit the pavement. Doing this, I've noticed my runs becoming considerably slower. Is this dehydration?
Is Pedialyte good what other drinks to get my magnesium and potassium and salt
Great video. Am I drinking too much if I need to pee every 1/2hr even if fluid consumption is less than I would expect for a warm day in UK ? Do i go by this or is this not an indicator of over hydration?
Have you heard of the product Pickle Juice? I know it's more popular with bikers, and I have used it for both mtb'ing & running.
Good video. Bought me some electrolytes!
What's your opinion on products like Nuun?
Katie love NUUN! My goto hydration product for track to long runs. I am in Fl and it’s awesome.
Every time I go for an over 11 miles run up, I hydrate the night before with a gallon of Gatorade. But at the end of the run my urine is always as dark as chocolate. Any recommendations?
Thanks Elizabeth have ordered some electrolytes tablets see what they are like
KetoVitals electrolyte powder Mango flavor blends well with Blue Razz BCAAS. Going to compare specs with SOS👍🔥
Should one drink before the run or after it? I run around 6 am.. And i run/brisk walk for an hour.. So i am thinking of taking sos after i finish my run.. Would that be a good idea? Please help
can u make a video of hydration pack..
can i put some himalayan salt in water?
what is your favourite SOS flavour?
You seriously need to come train with me!
What do you think about Nuun products?
what of a runner has high blood pressure (hereditary)? there is no way i can increase my sodium intake. So what other options do i have as a runner?
@Jerry Perry Seems like that broscience advertiser is after every comments here. Kinda reminds me scene with smokes vs chewing gum in Clerks.
I get the sweat test, but question on that. Is the goal to not have lost any fluid after a run if you learn to hydrate effectively? In other words if I lost 1/2 lb. or 3-4 lbs. after a run, am I aiming to come back from a run weighing the same so I know I hydrated?
Hi Jennifer, it's almost impossible to fully rehydrate during a run for most people. The goal is during the run to not let your body get to a level of dehydration that then affects your performance, usually around the 2% mark, that is 2% of your bodyweight lost due to sweating.
4:31 UV does NOT hydrate you, just ask anyone who went to high school in the 2000’s
60 minutes of hot and humid is an easy request for a New Orleanian
Pretty coach ever 😍
That moment when you find out not having to use the bathroom for several hours is a bad thing >.
How do i stop peeing when i run? lol
4:43 How to know if you are...
I never expect runners to use Imperial measurements. For some reason, I expect running to cancel out American. Weird.
first!
Danny Spitzer boy