Now your training is becoming more intense, you need to make sure you drink enough fluids, says body+soul trainer Damien Kelly.
In cooler weather, our bodies don’t get the obvious signals to rehydrate that they do when it’s hot. When you add this low-level dehydration to a week of intense running training, it can hamper performance. So this week, you need to get into the good stuff: water.
Walk for one and a half minutes, then jog for three and a half minutes. Repeat for 11 rounds for a total of 55 minutes.
Tip: Alcohol dehydrates the body and can leave your training flat for days afterwards. So try to limit your intake to only a couple of drinks, twice a week.
Warm up for five minutes, then do four rounds of 1km with a three-minute rest in between each. Try to run these and not jog. A run has a longer stride length, a higher knee action, more swing through your arms and is obviously faster. Your total running distance is 4km.
Tip: Drinking lots of water while exercising can cause a stitch so be careful. Try to drink more regularly, and only a couple of sips at a time. This will allow your body to process it and not fill your stomach all at once.
This week’s long run is 7km. Using an iPod or other music device can be a nice change for your longer runs. But safety is the key. Without the ability to hear what’s going on around you, you’ll need to have your other senses switched on. Pay particular attention when crossing roads or bike paths, and if running at night wear reflective colours.
Not drinking enough water has the following effects on the body.
All this adds up to reduced running performance. For more hydration facts visit The Australian Institue of Sport website.
Running tip
For a run of less than an hour, water is the only fluid you need. Energy drinks are too high in sugar. Their only real benefit is the sweetness can encourage you to drink more. Use sparingly, only for particularly sweaty days.