crashed. He now believes he did too many hard 20-milers in the heat. "I was exhausted from the first step of the marathon," he says. He finished 15th in 2:14:19.HydrationEveryone knows drinking fluids is supposed to help you run faster. But you have
on the ultra-accessible glycogen stores in your liver and muscles at this point – although increasingly sensing the need to start converting fat to replenish those stores – and your sweat output should peak. It's now that hydration is needed. Some put it off
adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving
considerably during the very hot weather in July, as it's not recommended to overheat whilst pregnant. My pace remained more or less the same, although I was careful to listen to my body and ease back if I felt tired. Being well hydrated both before and during
, so you are semi-warmed up before stepping outdoors. Cramping your style: Salt Imbalance Hydration is a delicate balance: too little water and muscles will cramp; too much dilutes levels of the electrolytes your muscles need to process
's easy to lose track of your water intake and if you're in a hot climate you'll be sweating even when you're doing nothing. Stay hydrated, and conserve your energy and glycogen stores by drinking fluids that contain electrolytes and natural sugars
and stay properly hydrated.For more information on breastfeeding, contact the La Leche League, an international support group for mothers who breastfeed their infants. Eight Golden RulesHere are the golden rules for any expectant runner:Talk to your doctor
you stay healthy. A poor recovery strategy can lead to fatigue, chronic tiredness, muscle soreness, poor sleep and increased susceptibility to infections and injury. Recovery in the body involves a complex process of adaptation to the physical stress
hydrated at the warmest time of the day.Q: What should I do before a race?A: It's always best to get a good night's sleep before a race, but hay fever sufferers need to be especially diligent as sleep is a crucial way to strengthen the immune system.Q: What
UAN:287 Article type:++add book link at top++ -- This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Youll be happy to know that staying fit is good for both you and your baby. Obstetricians
