Morning 😎
struggled a bit this morning running for 5 mins on the last run.. wk 4R2 but I did it.. does anyone take a bottle of water with them when running? I have one of those bottles with the whole through the middle to hold on too. I always see other runners out although no one else seems to carry a bottle with them. I think I would dehydrate on the spot if I didn’t. 😱 Although it is annoying holding it.
I don’t tend to carry water unless it’s very hot... even if I’m on a long run I’d rather leave water in the car and run laps around it so I can take some onboard without carrying it around. However, if having water with you makes you feel more relaxed, carry some.
Hydration is a daily thing... what you drink today will make a bigger difference to tomorrow’s run than anything you drink pre-run or indeed during the run. Getting hydration right can take a few days, so it’s best to always be on it... I sip water all day every day... usually 2.5-3 litres, and I’ll drink more after a run.
If you don’t like holding the bottles, there are running belts that will carry water... from comments from running friends, the ones with two smaller bottles feel best as they’re balanced.
The trick is to hydrate properly the day before, then drink a glass of water before setting off.
For a half hour run that should be enough to keep you going without carrying more water.
How do you know you're adequately hydrated?
Looking at the colour of your pee is one way. Ideally it should be a pale straw colour. On the other hand if you're having to pee every hour you're probably overdoing the fluids. It may take a few days of drinking enough for you to find the right balance. Cutting back on drinks with diuretic properties may help too: coffee, tea, alcohol.
The recommendations are a minimum of 2 litres per day for females, but that includes all intake including fluids in all foods.
The post-run repair process may produce extra waste as proteins are rebuilt. That will need you to drink a bit more.
Week 4 is when I started taking hydration seriously.
I make a big effort to drink enough the days before I run.
In fact when the gremlins try to get me, all that effort drinking is often the decider!.
I don't have anything before I run, or take anything with me, but I run early, before it gets too warm.
If you do need to take water, get a belt that can hold bottles.
Carrying something when running can cause its own problems.
I don’t take anything with me but drink enough the day before and just before setting off. But it is a very personal thing. I see quite a few runners with bottles so do what you feel most comfortable with.
Also, I found the shorter runs with walks in between tougher than the long runs. Again, personal preference, but what I’m saying is keep going and see how you feel in a few weeks. You can do this 👌
By the time you're doing the longer runs, you've already had a fair bit of running time under your belt. That's why they feel easier! 😉
struggling!!
Struggling 🏃🏽♀️
Struggling 
Struggling 
Struggling
