Week 13

Running Room Training Tips

Week 13: Hydration for Runners

Sweating depletes your body of water and salts. The harder you breathe, the more water escapes through your respiratory system. As your body runs low on liquids and you become increasingly dehydrated, your total blood volume drops. Your heart must pump at a higher rate to circulate the same amount of blood, diverting needed blood and performance energy from your large running muscles.

Sweating keeps you cool and must be replaced or your performance will be affected. Drink water-roughly one cup of water for every 15 minutes of running.

Wear your torso pack with your water bottle. Drink prior to your run, and drink water throughout the day. Keep a bottle on your desk, in your car, and your bedside.

BMO Vancouver Marathon

Water is one of the best ways to suppress your appetite and cut back on unnecessary calories increase your energy level, helping you sleep better, and even improving your memory

To help you stay cool run the trails along the beach areas, or one of the Park areas to find some shelter from the sun. And don’t forget on those rainy days you are still dehydrating

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

29
LSD
Run/Walk
Off 6
Tempo
11
9 Hills
8
Steady Run
Off 6
Steady Run
60

Pace Schedule

Long Run (LSD)

Steady Run

Tempo Hills

Speed

Race

Race (Walk-Adjusted)

To Complete

8:37-9:37 8:37 7:48 6:51 7:49 7:36

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 600m.

Half Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

16
LSD
Run/Walk
Off 5
Steady Run
6
8 Hills
7
Steady Run
Off 6
Steady Run
40

Pace Schedule

Long Run (LSD)

Steady Run

Tempo Hills

Speed

Race

Race (Walk-Adjusted)

To Complete

9:29-10:33 9:29 8:37 7:36 8:32 8:21

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 400m.

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