There will be plenty of water on race day, but hydration should also be an important part of training leading up to the event.Staten Island Advance
Dr. Theodore Strange
STATEN ISLAND, N.Y. -- We’re at the midway point of our six-week training program for the Advance’s Memorial Day Run (or Walk, if you’d rather). Today, we’re going to discuss two important components of your training: hydration and nutrition.
Water makes up two-thirds of your body. As you workout, you lose some water, sodium (salt), and to a lesser degree, potassium and magnesium, through sweating.
If you lose too much water, you can become dehydrated. Early signs of dehydration include headache, fatigue, difficulty concentrating and constipation.
To stay hydrated, drink 8 to 10 ounces of water about two hours prior to working out. Right before you head out to run or walk, drink another 6 to 8 ounces. You may also want to bring a water bottle along as your mileage increases.
After your workout, down 8 to 10 ounces of a sports drink cut with water to replace lost salt and potassium – electrolytes that help your body function.
Equally as important as hydration, food gives you the energy to power through your training. High-carb, low-fat and low-fiber foods are easy to digest, and can provide an energy boost prior to working out.
Try eating a piece of fruit (such as a cup of cantaloupe, peach, plum or apricot) with cottage cheese or low-fat yogurt about an hour before running. Another good choice is half of a plain bagel with peanut butter.
Stay away from cheeses, milk products and fatty meats like bacon because they break down slowly in your digestive system and can lead to an upset stomach.
Next week, we’ll talk about the prevention and treatment of training injuries.
Walk 4 minutes (warm up), run 7 minutes followed by walking 2 minutes. Repeat this run/walk sequence 2 more times. Add another 2 minutes to your last walk for a cool down.
Walk for 35 minutes at a comfortable yet brisk pace.
Walk 4 minutes (warm up), run 8 minutes followed by walking 2 minutes. Repeat this run/walk sequence 2 more times. Add another 2 minutes to your last walk for a cool down.
Repeat Tuesday’s workout.
Repeat Tuesday’s workout.
Repeat Wednesday’s workout.
Rest or walk 35 minutes (your choice).
Add 5 minutes to your walking time. Walk at least 4 days (between 25 to 30 minutes) and add a longer walk of about 40 minutes for a total of about 150+ minutes. The cardio base you’re building now will prepare you when we pick up the pace.
Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 27.