You will have plenty of sympathy out there. My O/H doesn't run, but had to deal with similar issues in order to carry on with exercise classes etc at a similar stage. I seem to recall that the main advice she got was plenty of pelvic floor exercises!
In terms of dehydration, provided it's not a hot day, you may find you don't need to hydrate as much as you'd think. For the last few years, much has been made of the benefits of hydration during exercise -and I do believe it is necesssary for the longer distances and on particularly hot days. But for many years, people were regularly running half marathons without any water or other drinks. I did quite a few like that myself as a youngster. I've also just done a 75 minute training run and just took a sip of drink from a bottle I had with me. BUT, I reiterate, on hot days, hydration is MUCH more important! The main thing when taking on fluids, as you're probably aware, is to take on small amounts at a time.
Finally, really don't worry about it. I read the biography of one particular olympian, who was having some difficulty because of having taken on too much water on a particularly hot marathon day, at the olympics. Apparently, he was inwardly debating whether or not to stop when, as he put it, the problem resolved itself. So you'd be in good company anyway!
Good luck with Bham HM
Pee as much as you want before a race. I find nerves also make me need to go more than usual.
I recommend Kegel exercise and Bridge's to strengthen those muscles. Sip water a little bit at a time, never gulp. And don;t be afraid to pee in a bush, I guarantee almost every runner has done it once. If it really starts to bother you, a quick check up with a GP could turn up some good recommendations.
Don't be embarrassed, and I doubt you would ever be the first to have a bit of a spill during a race.
You are definitely not alone!
I always have to go just before the start of a run and if I don't I know the familiar 'need a wee feeling' will creep up within 20 minutes. I find it best to hydrate plenty the day before then make sure I don't drink much in the hour before the race. Strangely enough I find if I have had a few days of being poorly hydrated the problem is worse. Always wear black shorts / leggings and if you are worried about 'leakage' wear a sanitary pad to keep your mind at rest.
After a few races you will find tactics that work for you. Good luck avoiding the toilet que.
As long as you don't do this:
It's all good ^^
I can't run more than 2miles without needing a loo, whether its no 1 or no 2.
I've learned to just get it over and done with when it needs doing. I'm the master of the art now, doesnt take me two seconds
I always laugh at this; when I first started running I always carried tissues with me to blow my never ending runny nose. 5 years later I still carry the tissues with me but they are for toilet use, the nose gets wiped in the gloves.
Reality and practicality. You just learn it as you go
I've sworn by Tenas since I started running - having exactly the problems described as above - worth the world. However after 5 yrs running my pelvic floor muscles have strengthed naturally and I really don't need them but still HAVE to use one when out on a run - it's my comfort blanket, so to speak. I reckon Tena should be a major sponsor of the VLM - issuing samples inthe goody bags given out at the Expo.
Don't let it get you down - keep running!
Cheers for the images Hannahsmom, when you're up in Liverpool next I won't be able to look at you in the same light How's your training going now? And have you ever stood next to your hubby and wee'd together at the urinals
if you're needing to pee in a race you've simply taken too much fluid on!
Unless it's a hot day I don't take any fluid on in a half marathon, so anything 10miles and down no need for anyone really.
What I've found problems with at times is eating before doing a hard session in training. I've pretty much cut out pasta completely, don't eat any salad or fruit in the 12 hours before a session,and it helps but not always 100% succesful.
On a race day it's never a problem though, as no eating 3hours before the race, and race day adrenaline sorts things out a treat.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |