Tag Archives: Salt

Twice Oldest London Marathon Runner : Dies

In my Inbox today morning I found the story of Albert Gordon. The twice oldest london marathon runner died in New York aged 107. Now that’s a long time to be alive.

More amazing fact about these veteran of London marathon. At 105, he was still working four days a week at Deltec Asset Management! He made calls to prospective clients well into his 90’s.

According to the New York times story Albert started marathon running in his 80’s.

Albert Gordon Secret To Long life

  • Dedication to physical fitness that meant marathon running.
  • He took one puff of a cigarette in his life.
  • Didn’t salt his food.
  • Limited his alcohol intake to a glass of Champagne a year.
  • If you can walk? walk. He sometimes walked from the airport to the office.

Formula : How To Make Your Own Gatorade

In this age of inflation sports drinks like Gatorade don’t come cheap. One clever way to beat the corporate prices is to make your home made sports drink.

If you take a look at a gatorade bottle you will see gatorade has a formulation that gives the following for an 8oz serving:

  • 14grams Carbohydrate (5.9%)
  • 110 mg Sodium
  • 30mg Potassium
  • 52 calories

The good news is that making a sports drink from home is pretty cheap. Everything you need is right in your kitchen.

I found this simple recipe for making a home made sport’s drink

Homemade Sports Drink Recipe by Dr. Lorraine Williams

  • 1/2 cup orange juice
  • 9 tbs. Sugar
  • 3/8 tsp Salt
  • Water to 2 liters

Running Tip: Home Made Endurance Sports Drink

The longer you sweat while running the more electrolytes you lose. And the more electrolytes you lose the more your feel fatigued.

One solution for these problem is buying sports drinks that contain extra electrolytes but these sports drinks do not come cheap.

Researchers have found that the more salty drinks athletes consume, the less urine they produce and the fewer electrolytes they lose.

Home made endurance sports drink

Runners can make their own home made endurance sports drink by mixing water with salt and sugar. It is that simple. I got this idea from a magazine article about ultra marathon running. One runner said he drinks it to avoid stomach cramps. The mixture has a nasty taste but once you get used to it you will be fine.

I always drink a mixture of water  plus sugar plus salt before I dash out for my long runs.

Just remember not all drinks work for everyone.

Three Types of Sports Drinks

A sports drink is a drink designed to help athletes rehydrate, as well as replenish electrolytes, carbohydrates, and other nutrients, which can be depleted after an endurance activity such as running. Electrolyte replacement promotes proper rehydration, which is important in delaying the onset of fatigue during exercise. As the primary fuel utilized by exercising muscle, carbohydrates are important in maintaining exercise and sport performance.

Types of sports drinks

According to Wikipedia, there are three types of sports drinks

  • Isotonic sports drinks contain proportions of water and other nutrients similar to the human body, and typically are six to eight percent sugar.
  • Hypertonic sports drinks contain a lesser proportion of water, and a greater proportion of sugar, than the human body.
  • Hypotonic sports drinks contain a greater proportion of water, and a lesser proportion of sugar, than the human body.

Most sports drinks are moderately hypertonic, having between 13 and 19 grams sugar per an eight ounce serving.

Running Exercise and Inability To Sleep

One month after running the 2008 Nairobi marathon I have noticed that in the last month my sleep has been better than the month leading to the marathon. This days I sleep longer unlike the last month leading to the marathon when I used to wake up at a frustrating 4.30 am, two hours early before my desired wake up time.

When I noticed this change in sleep pattern I decided to find an explanation. I found this article at wikipedia on overtraining that states  “Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.” 

According to that statement too much exercise may cause sleep problem. In the last month I have not been running, this lack of physical activity explains why my sleep is good.

My next marathon will be next year and I plan to crank up my training. I don’t think a runner should cut down on his weekly miles just because he is losing a few hours of sleep. To be a successful runner you need to make lots of sacrifices and that includes missing a few hours of sleep. A runner will get enough sleep after a race and like Benjamin Franklin said “There will be a lot of sleeping in the grave

Usain Bolt Diet, Food

Usain Bolt is the fastest man on the planet, so what does he eat?

The answer is in the runners world October 2008 Issue.

The world fastest man doesn’t follow a strict diet.  On an average day he eats

Usain Bolt Breakfast food

Yams and fried green bananas or maybe saltfish and ackee (what is that?)

Usain Bolt Lunch meal

Rice with pork or beef

Usain Bolt Dinner 

Rice with beef or pork

Usain Bolt favourite meal,


To celebrate his first world record he took his entourage to a Mcdonalds.

Beat Stomach Cramps, Eat Plenty of Salt

Low salt levels in the blood is one cause of stomach cramps during running. Other causes of runners cramps are inadequate oxygenation; exposure to large changes in temperature; dehydration.

Many runners experience low Salt levels because of drinking too much water before and during running. The water dilutes the sodium in your body. Sodium is a vital mineral needed for optimal bodily function.

The week before a marathon many runners spend time eating carbohydrates and drinking plenty of water. Few runners step up their salt intake because there is a lot of writing is focused on dangers of eating too much salt.

Salt is as important as water and carbohydrates.

End of 6th Week of Marathon Training: Water Saving Idea

Running a marathon on the race day is not hard, the hard thing is the training for the marathon.

Six weeks are gone since I started my intensive training for Nairobi Marathon on 28th October 2008. This will be my third marathon and my target this year is to run a sub three hours marathon. My Personal Best is 3.06.

The hard part of marathon training is that you run without drinking water along the way.  Running a 5K or 10K without drinking some water along the way is not difficult, it becomes difficult when you do the long runs.

My long runs are up to 32K, by the time I finish my lips are dry as a stone.

Water Saving Ideas for the long run.

I don’t carry water when I go for the long, I just do the following to save the water in my body.

1. Load on water. I start by drinking plenty of water before going to sleep then I drink at least half a litre before I go out running.

2. The half litre is mixed with salt. Salt helps in water retention plus it helps to curb stomach crumps.

3. I maintain a slow pace, A training long run is meant to build endurance and confidence. Running at a slower pace than my pre race pacer saves energy and water.