Category Archives: hydration

Hurts to Breath

Diaphragm cramp or side stitches, call it what you like it’s unpleasant. There are only theories as to why you get side stitches when you are running (or doing other sports activities). The most widely held belief is a muscle spasm of the diaphragm and/or its supporting ligaments.

Your diaphragm muscle assists you with breathing while you are running and because your need for oxygen increases when you’re running, your diaphragm works harder. The thought is that it gets tired and/or the surrounding tissues get tired and then the muscle spasms.

The second theory is improper breathing (oh yeah, you can breathe the wrong way). This theory ends the same as the above, a fatigued diaphragm and surrounding muscles which leads to spasms. The difference is breathing too shallow. Shallow breathing means your muscles don’t get enough oxygen and then get tired easier.

So what’s the proper way to breath when you are running? Deep with your belly not shallow into your chest. Breathing deep into your belly opens blood vessels found deep in your lungs and fills your blood with more oxygen. Most people breath with their chest, only filling two thirds of their lungs. To tell if you are belly breathing, lay on your back and lay your hand on your stomach. If your hand rises and falls you’re belly breathing. Most of us have to make a conscious effort to belly breath.

The third theory is we don’t time our breathing with our foot falls properly. When you are running try inhaling for three steps (right, left, right) and then exhale for two steps (left, right). This five-step rhythm will alternate your exhale from your right foot plant to your left. You have to think about it for a while when you’re first learning to do it, but it will reduce your side stitches. Practice it for a few minutes every mile and pretty soon it will become automatic. If you are climbing a hill or doing speed work, change it to a 2:1 ration for inhalation and exhalation.

The fourth theory is poor running posture, aka running with your shoulders rounded and your upper body bent forward. One belief is that hunching over like that compromises nerves in the abdominal area and then they become irritated and trigger the pain you feel and call side stitches. The other belief is that the hunching puts more weight on your diaphragm which causes it to spasm and get tired.

The final theory is dehydration. I’m not going to go into this one. We all know it’s critical to hydrate before, during and after our runs. We know we have to take in electrolytes if we’re running for more than about 60-90 minutes (depending on pace and temperature outside: faster and hotter=more electrolytes).

Bottom line: breath deep with your belly, use rhythmic breathing, pay attention to your posture, and hydrate.

Graduation

’tis the season of graduation. Every May and June, thousands of people graduate from high schools, colleges and universities around the United States. So with graduation on the brain, how do you know you’re ready to graduate to the next race distance?

There are multiple opportunities for graduating in our life times. Each time we achieve a new level in any aspect of our lives we could say we have graduated. When most people think of graduating, they think of transitions in the educational setting to the next level.

Our youngsters graduate from kindergarten, elementary school, middle school, high school, with their associates degree, bachelors degree, masters degree, and doctorate degree. As far as running goes we move up from 5k to 10k; 10k to half marathon; half marathon to full marathon; marathon to 50k; 50k to 50 mile; 50 mile to 100k; and 100k to 100 mile.

Basically, you graduate when you successfully complete a course of training. That’s all fine and good, but when it comes to running how do you know you have “successfully” completed a course of training?

Many runners don’t begin with the shortest distance and work their way up. They just jump in where they want too. Some proceed to longer distances and others stay where they are comfortable. Here we are talking about those runners who want to move up in distance, although there is nothing wrong with staying put. It’s a personal lifestyle choice because as you move to the next level, your running impacts more and more of your lifestyle.

We know the training that goes into each level of achievement is more difficult than the last.  It takes over our lives a little more with each step. It can change our sleep needs and nutritional needs. It changes the way our body functions (usually for the good but there are injuries too). Our time commitment to running increases and we develop friendships with new people.

We learn about new skills and absorb new information by reading books, blogs and magazines. Our vocabulary increases as we throw out the latest terminology such as being chicked, attitude training, Athena class, Clydesdale class, bandit, aquajogging, and PR. We learn a lot about our  bodies including various tendons, ligaments and muscles.

We put into practice the skills we have learned from the prior level such as foam rolling, stretching, tempo running, packing drop bags, how to stay awake and run all night, how to manage stomach problems while running, and hydration.

You’re ready to graduate when you develop the enthusiasm, drive and grit to take on the challenges of the next level even though you don’t know everything about them.

 

 

 

 

 

Gearing UP

gearing-up

It’s time to gear up for spring races in the norther hemisphere. Hopefully, you’ve been following a maintenance program through the winter months. How much you need to increase your miles will depend on where you are at and what your race distance is.

If you have a standard training program you’ve found on the internet (you can find mine above) or in a book, find the week that matches what you have been doing and start from there.

As you increase your miles, don’t forget the two golden rules of running: First, only increase your miles by ten percent each week; and second, every fourth week should be a rest week, reduce your miles by twenty to twenty-five percent.

After deciding where to start and working out the details of your training plan, think back to the things you struggled with last season. It could be loads of things, hydration, fueling during runs, falling a lot, climbing, or descending. Ideally, you worked on these issues while you were doing maintenance, but… Once you have a few things you’d like to work on, brainstorm different ways you can address the problem.

Hydration: this is something you have to stay on top of from the very beginning of a race/run. Find a way to remind yourself to keep drinking. Don’t chew gum because it increases saliva. You’ll drink if your mouth gets dry. Try taking little sips frequently or longer pulls every mile (when your garmin beeps). You could count your steps and sip every one hundred. Keep in mind you need to think about electrolytes too.

Fueling on the go: this is another one you have to stay on top of from the beginning of the race/run. You may want to eat something small before the race starts. Don’t over eat the night before to the point where you can’t eat the next morning. Eating something small every hour is the best way to sustain your energy throughout the race/run. Find different things you can tolerate, in case something makes you sick or is just unappetizing. Try different amounts of food too. It may be easier for you to eat more frequently, even every half hour or twenty minutes, just taking bites of things.

Falling a lot: You might just be clumsy, but I doubt it. Muscle imbalances can cause falling as can not paying enough attention to where you are putting your feet. Maybe your feet are not fast enough to prevent tripping or changing your foot placement once you figure out it’s precarious. Another problem could be your balance and proprioception. Muscle imbalances between your outer thigh and inner cause instability in your lower leg, ankle and foot. Having high arches can also cause some instability. Working on agility training with a speed ladder helps with foot placement and being able to move them quickly. Balance, proprioception, and core exercises will help as well.

Climbing and descending: just do it. A lot. You can also add strength training to your routine; for climbing focus on hamstrings and glutes; for descending, core and quads.

The goal is to go into your spring races stronger than you did your pervious fall races and certainly stronger than last spring’s races.

HURT 100 Finisher

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The HURT 100 was an incredible event. The entire HURT ohana (family) was welcoming, supportive, and showered every runner with the aloha spirit. I would absolutely go and run this race again. It was a mentally and physically challenging course but in the most beautiful 100 mile way. hurt-100-5

The HURT 100 is run in on the island of O’ahu near Honolulu. It’s a 20 mile loop through the rain forests including the tangled surface root systems of the Banyan trees, the clacking of bamboo, and multiple river crossings. Runners complete the loop five times. The total cumulative elevation gain is 24,500 ft and the same amount of loss for a grand total of 49,000 feet of cumulative elevation change. There are three aid stations on each loop with 5-7 miles between each aid station.

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Less than 50% of runners who start the HURT finish the HURT. This year 125 runners started and 54 finished. You have 36 hours to finish the race. There are a lot of things that contribute to a DNF (did not finish). It would be interesting if races started tracking reasons for dropping from a race. HURT is a extremely technical race and I would guess many runners drop because they have twisted, sprained, torn, and broken various body parts. The heat and humidity is also a big factor in the DNF rate because it contributes to dehydration, stomach problems, and blisters/chafing.

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I finished HURT in 35 hours and 12 minutes. Not my fastest finish by any means, but a finish. I had two amazing men jump in and pace for me last minute. They live on O’ahu and run the HURT loop about once a week. It was great to get to know them as we made our way through the jungle.

So what did I learn from HURT? 1. train for the race you are going to run. I added hot yoga to my training to prepare for the heat and humidity. It helped immensely. I ran up and down a lot of stairs (the mountains are snowed in here). This helped keep my climbing and descending muscles strong and made sure I focused on foot placement. I also included agility training (thanks Dennis). If you are going to spend a day and a half running through roots and rocks while going up and down mountains, you  best be able to move your feet quickly.

2. Don’t chew gum while you are running because it keeps your mouth wet and you drink less.

3. if it hurts to walk and it hurts to run, run.

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There is a documentary being produced about the HURT 100. Here is a link to the trailer (which I’m in :0) That’s me in the white hat purple shirt kissing Cody at the finish line). HURT does have an amazing story and a beautiful soul. Every ultra course has it’s own personality and soul. I’t’s comprised of the passion and love of the sport through the race director, staff, volunteers and runners, but then there is this piece that you cannot know unless you run the race. It’s the soul of the course itself. Every race I’ve run has a different personality and soul and they draw different types of runners.

 

Mahalo to my HURT ohana and all my readers.

Winter Hydration

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Just because it’s cooler outside doesn’t mean your body doesn’t need to be hydrated. The body’s thirst response is reduced by up to 40% in the winter. When you get cold your blood vessels constrict slowing the blood flow to your extremities which is why your hands and feet typically get cold first.

In the winter we don’t always feel sweaty, but that doesn’t mean you’re not sweating. It means your clothing is doing its job. Winters in Utah are very dry, more try than the summers actually, because the water in the air is frozen. I have to put lotion on a few times throughout the day and my hair frizzes nearly every day. This dry frozen air can increase your chances of becoming dehydrated, so don’t neglect this critical aspect of your winter training.

Another contributing factor for winter dehydration is losing water through your lungs. The colder the air the more water vapor is present in your breath. You can see it when you exhale. It freezes and you can’t breath it back in.

The first step in maintaining your hydration is developing the habit of taking sips throughout your runs. Frequent small sips of water is easier on your body and reduces the risk of becoming dehydrated. If you wait until you want to guzzle the water, you have waited too long and are now trying to play catch-up, which is never a good place to be in.

Next is your clothing. Maintaining a comfortable body temperature allows you to have more stable water and electrolyte loss. Wear layers you can take off and put back on as needed.

Be aware of how much you are drinking. This is huge because many of us get in our zone and we don’t really pay attention to how much we are sweating or when the last time was we sipped on our water or how frequently we are doing so.

Winter hydrating can be a challenge if you run outside in temperatures below freezing. There are insulated handhelds and hydration packs (snowboarders and skiers use them). You may need to break up your run to keep your water from freezing or get a really nice friend who is willing to bring you water every so often.

If you are using a hydration pack and it’s not insulated make sure and blow the water out of the tube and mouth piece every time you take a sip. If you leave it in the tube, it will freeze leaving you with nothing to drink.

 

 

Changing Your Metabolism

boost-matabolism

Your metabolism is your body’s ability to breakdown the food you eat and turn it into the energy you burn. A faster metabolism is going to get energy to your working muscles faster, but that means you need to eat more to sustain the same level of output. A slower metabolism requires less replenishment and provides a more steady stream of energy although at a lower level.

There are things you can do to speed it up and slow it down. Some of that has to do with what you are eating, but a good portion of it is also preset depending in your age, gender, and genetics.

To speed it up: Eat a healthy breakfast, and not something tiny like a protein shake, make it count. Second, caffeine. Yep we caffeine drinkers know this is true. That regularly timed poop? thank the coffee. Third, water— make sure you are getting enough water. I’m not talking about liquid in general bus specifically water. First water doesn’t have calories and second if you drink it cold it burns a few. Fourth, make sure you are getting protein at each meal. Protein helps build muscle and muscle more calories even at rest. Fifth, drink green tea. Green tea has a plant compound called ECGC which boosts fat burning. Sixth, when you succumb to temptation and eat a high fat treat or meal, follow it up with something that has a bunch of calcium. Calcium helps your body metabolize fat. It needs to be from an actual food source though not a supplement. Seventh, get spicy with your food. Capsaicin the compound that makes chili’s hot, also turns up your body’s fat burning furnace. And finally, go organic– the pesticides we use on our food, slows the metabolism down.

Slow it down: Space your meals out— the more frequently you eat, the faster your metabolism runs. Exercise at a lower intensity. Second sleep less it makes you less likely to exert extra energy. Dehydration and skipping breakfast. Not eating enough is a sure fire way to slow your metabolism because your body begins to hold onto everything it can.

Puddles?

sweaty-runner

I think I sweat more than any person I know when I exercise. It runs rivers down my body. During yoga, there is a puddle underneath me, my fingers are wrinkled, and I can literally wring my clothes out afterward (I’m not kidding even a little). It’s not just yoga, it happens when I run too, but the wind and outside air keep things a little more try. If I’m on the treadmill, you don’t want to run next to me or you could get splashed.

Your body produces sweat when your core body temperature rises, which triggers your body into releasing fluid to the surface of the skin where it is supposed to evaporate and cool the skin.

There are a few factors that go into how much you sweat. People are born with 2-4 million sweat glands. Women have more than men, but men’s are more active (on average) than women’s. The temperature and humidity play a role, as does your activity level and genetics.

If you are exercising intensely, you’re going to sweat more, and if you exercise frequently you are going to sweat more. That’s right, your body becomes a very efficient sweat machine the more you exercise on a regular basis and at higher intensities.  Every time you train you are teaching your body how to cool itself. Your body learns to start cooling itself earlier before your heart rate is high and you’re really working hard.

There are some other things that can contribute to an increase in the amount you sweat as well: caffeine, alcohol, smoking, your clothing, and your weight.

Sweat and salt lines can be a little embarrassing particularly for those new to the gym or those who are overweight. Try not to worry about it too much, most people are too concerned with what they are doing or what they look like to be looking at your sweat. You should wear your sweaty clothing with pride (but please wash it after one use). It means you have worked hard and earned every droplet of fluid.

The more important thing you want to think about when you are sweating a lot is getting the fluid and lost electrolytes back into your body when you are finished and even during your workout. If you start to feel nauseous, light headed, dizzy, confused or have a sloshing stomach, you need to get some electrolytes as soon as you can and definitely reduce your intensity until your body can absorb some of those electrolytes.