Recovery Walk

So I didn't run tonight despite the insane urge my legs got to kick up the pace during the walk. I may have re-injured my left knee which was operated on over a year ago for tears to the cartilage again and was testing it tonight with a long walk. What was better than the fact that my knee never gave out was that Bruce came along with me! We started out just going for a one miler but turned it into just under three which was a great change. I don't think he was nearly as thrilled as I was to be out there but the company was a great change from my usual solo adventures. Maybe I can talk him into coming along again sometime, both both for the walks and runs. You never know!

Water 101

Importance of Water

We all know how important it is to drink water on a daily basis, but do you know why? Well depending on where you look or who you ask you will find that water makes up between 60% - 70% of  our bodies. That's a pretty significant chunk. If you don't get enough water your body will tell you in multiple ways in an attempt to get your attention. Things as simple as a mild headache, dry mouth or fatigue can all be signs you need more water.

Dehydration

The number one way to become dehydrated is simple. Don't drink water. Fortunately the number one way to avoid dehydration is equally simple. Drink more water. Easy right? For some people yes, others no. to understand what dehydration is you should understand what it does to your body. If you don't maintain the proper balance, your body starts protesting; you feel sluggish, achy, cranky and have a general crap feeling. Think of water as lubrication for your muscles, bones, joints and brain. If you don't keep your inside lubricated they will start to dry out in a way, if they dry out then it gets harder for everything to function the way it is supposed to. Water is the vital lubrication your body needs to run smoothly, withhold this simple thing long enough and it can lead to a rapid decline in your health, severe dehydration is an emergency situation and not one to be taken lightly, without water long enough and your body will fully shut down (die). Sounds scary huh? It is. You can only go so long without water and once your body notices the deficit it doesn't really know what to do so it will pull water from any source inside you that it can in an attempt to stay alive. Now that we are past the more frightening part of the post how about I list some symptoms to watch out for?

Mild Dehydration:

• headaches 
• thirst
• fatigue
• dizziness
• irritability
• loss of appetite
• urine is darker

Moderate to Severe Dehydration:

• fainting
• extreme fatigue
• sunken and shriveled skin
• extreme thirst
• lack of sweat
• fever
• rapid heartbeat/breathing
• decreased urine output

 In cases of severe dehydration realize this is an emergency situation and please call 911 IMMEDIATELY!

Overhydration

By now you are probably freaking out and ready to start guzzling gallons of water at a time. DON'T! Just as dangerous as dehydration is overhydration. Seems like a sick joke right? Wish it was but its not. Now this is fairly simple too. Drink too MUCH water. Now you should know that becoming overhydrated is much harder than the former. Still it is something that can end in a trip to the ER. The idea is that if you consume mass quantities of water, in theory what you down is drown your body in water. The balance of your sodium levels get diluted and your body can't flush all of the water fast enough from your system. Please know that this is highly unlikely to happen in individuals with healthy organs and from drinking water alone. The most common cause seems to be from people with heart and liver disease which could impair your body's ability to flush everything out. Here are some symptoms of overhydration.

Signs and Symptoms of Overhydration:

• changes in mental behavior
• confusion 
• muscular cramps 
• nausea and vomiting
• rapid breathing
• sudden weight gain

If you suspect this, the best thing to do is call your doctor and discuss options with him or her. Again it is harder to over-hydrate than under-hydrate so the vast majority of the population should be safe with increasing their daily intake.
Here's a link I found that seems to be quite good for figuring out how much water you should consume. It has several fields that you input information such as your weight, time you spend exercising per day, and your environmental conditions. Based off of what you put in it will show you an estimate of how many oz. your body needs daily. It also shows it in several different conversions which could be handy.
http://www.csgnetwork.com/humanh2owater.html


NOTE: I am not a doctor, nor do I claim to be. This article is based off of what I have found and learned through experience. Please contact your doctor with questions about hydration and risks involved with it. 

RunKeeper Data

I have started actively using an app on my phone called RunKeeper. Now keep in mind this is an app that I've had on my phone for some time now but I've always used MapMyRun for tracking my progress. I plan on using this app even more now because of how easy it has made it to do intervals. Check it out!

http://runkeeper.com/user/queenofheartz44/activity/118793933

Morning vs. Evening Runs

Which time of day is better to run? The mornings? Or the evenings? Well it really comes down to personal preference, some people rather run in the morning, others prefer evening runs. Here I've listed the pros and cons of both; keep in mind these are just my opinion on them it really depends on you.

                                                                                   

Mornings

Pros:

©       It’s out of the way.

©       You get a jumpstart to your day.

©       Can help battle daytime fatigue.

©       Gives your metabolism a nice boost for the day.

©       It’s cooler- the sun hasn’t had a chance to warm the pavement yet.

©       Can be easier to work into schedule if it’s done first thing in the morning.

©       Watch the sunrise!

Cons:

©       For some people getting out of bed at 6:00am is a struggle enough without adding a run.

©       No sleeping in anymore.

©       Can be hard to adjust to earlier workouts.

©       Depending on what time your day starts you may not have a chance to get in a full run if you are running late.

Evenings

Pros:

©       Can be a great way to distress from the day.

©       Possibly easier to include family and friends in the evening than the crack of dawn.

©       Can be something to look forward to.

©       Allows you to sleep in a bit.

©       Might work better for people that have a hard time with morning runs.

©       Watch the sunset!

Cons:

©       Predators seem to prefer preying at night time, more attacks occur at night than in the morning.

©       Can be dangerous if not wearing the proper clothing (flashing lights, reflective strips on clothes, light colors) cars have a harder time seeing you if you stay out to late.

©       Can be harder to get out the door after a long day.

©       If done too late it can make it more difficult to fall asleep.  Rule of thumb: don’t work out within three hours of your normal bedtime. The activity raises your heart rate, and internal temp making it more difficult to relax in bed.

Whether you run in the mornings or in the evenings please make sure that you are being safe in doing so. Tell people where you are going and when you will be back. For the morning runners, leave a note somewhere visible like on the fridge handle or the coffee pot if the rest of the house is still asleep. For evening runners, make sure you are aware of your surroundings if you use music to keep you going keep the volume low and keep one headphone out to hear even better. Only you will know which one works out best for you, so experiment with both for a week or so to see which one works out better. Good luck!

QOTD: What time of day do you prefer to run?

Any other additional tips on morning or evening running?

Staying Motivated For Running

Okay, so I know how hard it can be to stay motivated for running. There are days where the last thing you want to do is lace up and head out the door, where the couch looks much more inviting than a pair of running shoes. I’ve put together a list of things that I think helps keep you motivated in your pursuit of becoming a better runner.

1.       Take music with you: If you have an iPod, MP3 player or even a Smartphone, you can bring along music with you to keep you company and help get you going. Songs that are between 120-150 bpm (beats per minute) have been proven to help you push through a workout as the fast beats help energize you.

2.       Find a new route: If you tend to run the same routes over and over, try running your usual route only in reverse, or turn your run into a mini adventure by creating an entirely new route. The change of scenery may be just what you need to keep boredom at bay.

3.       Bring a friend or dog: If solo running is getting to be a chore, see if you can bring a friend along with you, the company can help keep you going and even help you work harder. If a friend is unavailable and you have a dog, bring him along with! The two of you will get in quality time, exercise and you won’t have to worry about walking the dog later. It’s a win-win situation! If you have a dog that isn’t used to running too much, start out slow maybe with a half mile or a full mile to get your pup used to the activity. If you are both beginners then you can both build up endurance together.

4.       Add sprints: Not only a great way to burn even more calories but also another way of building up your stamina. Try sprinting for 10-20 seconds then slowing back down to your normal pace. Great way to kick up your runs a notch.

5.       Post-run effects: Aside from the runner’s high that comes from endorphins being released during strenuous activities, there is also the feeling of accomplishment. Think about how good you feel after a run simply because of the fact that you went out there and got it done. You won’t get that feeling sitting on the couch or at the computer wishing you were outside running.

6.       Schedule it: Put it on a calendar, on your phone with reminders to go off, on the fridge, anywhere you will see it. If you see it written down as a scheduled event you are more likely to hold you self accountable and less likely to skimp out on it.

7.       Talk to people: By telling people such as friends and family your plans, they can provide you with support and motivation. Not to mention it’s easier to tell them about the runs you have been doing than explain why you AREN’T running.

8.       Join a running club: They are everywhere and in nearly every town/city so you can’t use the excuse that none are around. Not only can the group provide you with pointer on what to do but being around more runners can get you more excited about running once you see you’re not the only one out there.

9.       Remember why you started: Be it for weight loss, getting into better shape, or being able to run a marathon, remember that the only way you are going reach those goals is if you go out there and work for it. Remembering why you started running will provide you with enough ammo to keep running.

10.   Have fun: Also remember that it doesn’t have to be a chore. Have fun with it, use it to clear your mind, distress and get away from everything for a while. Don’t you out and kill yourself on every single run. Repeat DO NOT GO OVERBOARD! A common mistake with new runners is think they have to go out everyday and run at 110%, this is wrong, not only is it wrong but is also unhealthy. It can lead to multiple injuries, exhaustion, and burnout from running. Don’t feel bad if you’re running slower today that the day before, let loose and relax a little you will enjoy it much more if you do.

QOTD: What do you use as motivation?

How do you get yourself out the door when you don’t want to?