Hydrating for a Hotter than Desireable Marathon
A passionate running enthusiast in Teaneck, Jennifer Heiner serves as a retail director for a New Jersey running company. Outside of the professional arena, Jennifer Heiner belongs to multiple running organizations including the New York Flyers. Welcoming runners of all skill levels and abilities, the New York Flyers regularly sponsors programs and initiatives to help members in areas that range from marathon training to coached speed work. The organization has recently provided two different virtual training programs through its Run SMART Project. Despite its name, the 2020 Summer/Fall Marathon Training Program provided virtual training for general fitness needs and 5k or 10k speed improvement as well as half-marathon or full marathon completion. The program culminated in an optional virtual half-marathon or full marathon on October 31st. The New York Flyers Run SMART Project also recently offered its 2021 Winter Training Program on a virtual basis. Both of these programs feature a 16-week training plan and ongoing coaching support that includes weekly phone calls and monthly video conference workshops.
In addition to local running clubs having their own virtual challenges, the CompuScore group (a timing and race directing company in New Jersey) has re-launched its two-month long challenge over the summer. Started during the pandemic, runners can choose to virtually compete against each other, and themselves, to cover a certain distance over the span of two months. This distance can be symbolically the length of the New Jersey Turnpike (117.2 miles), the Garden State Parkway (172.4 miles) or both.
Participating in challenges such as this encourage its participants to get moving, stay motivated, and perhaps work on getting themselves back into a regular running routine.
Many runners, however, have jumped back in full throttle to marathon running. This weekend, Sunday November 6th, 2022 is the 51st Annual New York City Marathon. Fall weather can be crazy but the area is expecting record high temps in the mid 70s all weekend. This is certainly less than desirable weather to run a marathon in, especially for one scheduled in the fall when most participants are expecting cooler temps.
Even though this race is in November, and despite the temps that are called for, it does not mean you can’t get dehydrated! The dog days of summer might be behind us, but we need to ensure we continue to hydrate on our runs and work outs.
Believe it or not, we as runners can experience a noticeable decline in performance with as little as 2% fluid loss. When fluid loss exceeds 2%, performance rapidly deteriorates, and the rate of fluid absorption from the intestines decreases even further once you reach 4% fluid loss, making it nearly impossible to counteract while you’re running.
Nutrition and running experts alike recommend the following to ensure you’re staying hydrated throughout your run, and throughout your day!
- Start your hydration BEFORE you run. Make sure you are drinking an adequate amount during the day based upon your body weight and activity level.
- Carry water with you when you run, especially if your route doesn’t have adequate water stops. Many supplements or additives are also available, which can add some much-needed electrolytes to your hydration routine.
- Plan on running when the effect of dehydration will be at its lowest — either earlier in the morning or later in the evening when the sun isn’t at its strongest or hottest. Just remember to be safe if you are going out in the dark.
Also keep in mind that what works for one runner won’t necessarily work for another — practice your hydration routine now, well in advance of race day, so that you get yourself to the start line and through the race in the best shape possible.
