Run for It!: Dehydration

It's hot out. It's REALLY hot out. You don't have to hide yourself indoors to beat the heat--just be smart about proper hydration. You don't have to be exercising hard to end up dehydrated--just a casual walk or bike ride can do it. This can lead to all sorts of problems.

Adults lose nearly 3 liters of water a day just sitting around: 1/2 liter of sweat, 1 liter exhaling and 1 1/2 liter of urine. During exercise we lose on average 500-1000ml of fluid an hour.

How do you know if you're dehydrated?

Well, you're thirsty. Seems simple, right? But dehydration may manifest in less obvious ways as well.

• dizziness or trouble focusing
• fatigue
• headache
• rapid heart rate

How do you prevent dehydration?

Don't just drink when you feel thirsty:

You're already dehydrated at this point. Drink plenty of water before you head out in the sun and always keep a bottle handy.

Water isn't the only answer:

When we sweat we lose more than just water. Large amounts of sodium are lost and must be replaced as well. As your body loses sodium it is less efficient at holding on to water, leading to dehydration. Grab a sports drink like Gatorade or Powerade to replace lost sodium.

Run for It!: Buddy System

A common reason people skip out on their cardio exercise is lack of motivation. A great way to stay motivated is to run or walk with a buddy. Run for It! consists of people of both runners and walkers of varying abilities, so you're sure to match up with the perfect cardio partner. There are countless advantages to the "buddy system"; I've included a few below.

What are the benefits of running or walking with a buddy?

Extra Motivation:

Studies show that those who exercise with a partner are more likely to stick to it long-term. Instead of treating your running appointment as something that can easily be dropped off your schedule, you treat it as an obligation: You have a buddy depending on you to show up.

Time Flies:

Cardio can be a bit on the boring side when your running on a treadmill or pedaling a bike to nowhere. When you're working with a buddy, time goes by quickly and is much more entertaining than watching the calorie counter.

Safety:

There is safety in numbers. When you're running with a buddy, you have added security as well as someone to aid you in case of injury.

How do I choose a running / walking buddy?

You will want to run or walk with someone of similar abilities. A beginner will likely not work well with a seasoned marathoner: you will both get frustrated. However, choosing a partner who has a bit more experience or is slightly faster than you may be just what you need to challenge yourself and really get the most out of your cardio workout.

Run for It!: Shin Splints

A common complaint amongst runners is shin splints. This is the pain you feel at the front of your lower leg. It ranges from general discomfort to feeling like someone took a Louisville Slugger to your shins. There are several ways to avoid shin splints as well as ways to treat them.

What are shin splints, exactly?
Shin splints, or medial tibial stress syndrome, is an inflammation of the thin layer of tissue that covers the shinbone and attaches to the muscles of the lower leg.

What causes them?

• Flat feet or rigid arches
• Wearing ill-fitting or worn-out shoes
• Running increasingly long distances
• Running on hard surfaces such as concrete or on uneven ground
• Tight, inflexible muscles

What can I do to avoid shin splints?

• Custom-made insoles can help to correct your arches
• Buy new shoes! Be sure to do research about shoes that will work best for your specific needs.
• Switch to running on dirt or gravel trails
• Warm up and stretch properly
• Slow down! Take a break or decrease your distance.
• Strength training and conditioning: build up your muscle strength

How do I treat shin splints?

R.I.C.E.

• Rest
• Ice
• Compression
• Elevation

Thereafter, a regimen of heat and massage before and after activity will help to speed healing and reduce soreness.

Run for It!

This Saturday, June 9 at 8am, BodyByGeoff will begin Run for It! This free program is designed to bring together runners and would-be runners for a weekly run/walk and to act as an informative resource for questions about running and training. Above all, this is a chance to get out and meet people in your community who share your interest in getting out and getting fit!

Run for It!
There are typically two types of people: those who run and those who would only consider running if they were being chased by dogs--big dogs.

Whether you are running for the love of the sport or you're being chased down by the neighbor's rottweiler, there are many benefits to starting a running program.




Health Benefits

• burn calories, lose weight
• prevent muscle and bone loss
• strengthen your heart and cardiovascular system
• lower blood pressure
• lower cholesterol
• boost immune system

Mental Benefits

• stress relief
• tension relief
• Runner's High releases endorphins: your body's natural anti-depressants

Community

• interact with people with similar interests
• motivation
• set and achieve goals together

Not a runner?
If you've got a pair of running shoes and some determination, you can be a runner: we will lay out a program for you and build up your strength and endurance. We'll start with intervals of walking with light jogging and eventually move up to running for extended periods of time.