Monthly Archives: July 2010

Half Marathon Race Water Drinking Tips

If you asking for the amount of water you should drink before, during and after running half marathon race then this guide will help calculate the right amount.

The question how much water you should drink during a half marathon race depends on 5 factors

1. Your weight
2. How much you sweat
3. The weather of the day
4. The distance
5. Level of experience

Weight and How much water to drink

The leaner you are the less water you require.  If you have watched Kenyan runners run a marathon you might noticed they don’t drink a lot of water, it could be something to do with their lean bodies.

How much you sweat
Runners who happen to have a high rate of sweating will require to drink a lot of water to replace the lost water.

The weather of the day.
When the weather is hot, the rate of sweating is high and you get dehydrated faster. At the 2007 Chicago marathon the race had to be suspended after one runner died and many marathon runners taken to hospital suffering from heat exhaustion. The temperatures were abnormally high and runners complained that there wasn’t enough water stations.

Level of Experience
While elite runner like Kenenisa Bekele can do a mad rush at 10,000 metres without additional water on the way, the same cannot be said of fun runners doing a weekend 10K family fun day.

To know exactly how much water to drink, I recommend you take a sweat test.

The more you train, the fitter you become and you body is able to use water efficiently.

Keep in mind drinking too much water while running can be lethal, at worst too much water can kill, see my post dangers of drinking too much water.

Beer Drinking During Half Marathon Race

There is a group known as Hash house harriers who describe themselves as a drinking club with a running problem, the members meet for beer + some easy runs! But a guy in San Francisco took it all to a new level. He drunk 13 beers while running the 2010 San Francisco half marathon.

Although beer is served in small amount in certain races, HHH group serves beer at mile 21 of Chicago marathon. Drinking 13 beers while running 13 miles is a bit over the top.

Effects of Beer While Running?

Our hero has done it so he is best placed to tell us ; From his blog this is what he said.

But beer is a very good thing for a run of six miles or less. After those six miles, it slows you down too much and it begins to taste completely awful.

You will not “die” if you drink a beer-per-mile while running a half marathon. But unless you’re cool with swallowing your finger, there will be times when you wish you were dead.

You can read his San Francisco half marathon race report at his awesome blog exercisingwhileintoxicated

Music Makes You Run Faster : Benefit of Listening To Music While Running

Researchers are now reporting you can gain alot by listening to music in your Ipod / MP3 player while running.

From the BBC website

Dr Costas Karageorghis and Professor Peter Terry, sports psychologists from Brunel University West London and the University of Southern Queensland, Toowoomba respectively found music increased energy efficiency by 1-3%, meaning athletes could run further on the same amount of oxygen.

The researchers further found women seemed to benefit more than men.

Maybe this new find explains why elite runners are banned from listening to Ipods while running.

Read more at BBC Health

Dr Costas Karageorghis and Professor Peter Terry, sports psychologists from Brunel University West London and the University of Southern Queensland, Toowoomba respectively found music increased energy efficiency by 1-3%, meaning athletes could run further on the same amount of oxygen.

2010 San Francisco Full & Half Marathon Photos : Pictures

It was another superb San Francisco Marathon. A record number of 24,000 from around the world hit the streets of San Francisco.

As usual the ever dependable spectators around Sacramento were on hand with their cameras to capture the moment.

Picture By Laurete

For more San Francisco Marathon pictures by Laurete Visit Laurete Flickr Page

For a Video and Photo Slide show from San Francisco half & Full marathon go to Examiner

How To Do Calf Muscle Stretch : Calf Stretching Exercise

A few tips for doing calf stretch. Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.

The following exercise video demonstrates how to do a calf stretch.

Cross Training Exercise For The Half marathon

We know the best way to train for a half marathon is to clock as many miles as your body can handle.

But repeatedly engaging in the same movements every week without building supporting muscles can lead to overuse injuries. For this reason, it is important to cross train.

Cross training can include other aerobic activities, such as cycling, swimming, rowing or elliptical. You should also incorporate basic body strengthening exercises such as pushups, leg lifts and exercises designed to strengthen your core, such as sit-ups.

Hip Stretching Exercises Demo : Hip Flexor Exercise

The benefit of hip stretching is that it makes your muscles more flexible allowing them to extend back far enough behind you before it comes forward again. This flexibility allows you to run faster and stronger. It also makes you less injury prone.

The following images show types of hip stretching exercises you can do at home

Image Source : Warm Up Exercises

How To Do The Hip Stretching Exercises

Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.

Importance of Calcium Supplement For Runners

Calcium and vitamin D help keep bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. Dairy products and green, leafy vegetables like broccoli and kale are good sources of calcium.

Because of the hard impact nature of running all runners should ensure they consume food rich in Calcium. If you don’t get enough calcium in your diet, ask your doctor about supplements.

Ankle Sprain Exercise Video Demo : Ankle Strengthening Exercise

Recovery time of an ankle sprain injury depends on the amount of physical therapy you receive. Physical therapy and exercise helps to lessen the swelling and pain as well as strengthening up the muscles in your ankle.

The following you tube video demonstrates Ankle sprain exercise technique that you can incorporate as part of your physical therapy.