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Be a stronger runner this year

‘New Year, New You’! We’ve heard it loads before but what does it actually mean for you as an individual runner? The new year provides both a chance to start afresh, tackle new challenges and set new goals, review and consolidate the good training you may have implemented in 2016.

W13240603_1088938937846415_1548091568490348331_nhen thinking about 2017, runners can be broadly split into two categories: those who get majorly motivated by the statement and begin to plan this ‘New Self’ versus those who cynically think ‘yeah yeah I’ve tried it all before’.

The main reason many runner’s new years resolutions fail is because the goals are often too extreme and the changes unrealistic. However by choosing the correct targets for YOU and planning exactly how you are going to achieve them. By the end of 2017 you could find yourself smugly looking back over 12 months of new years resolutions having come true.

Here are some suggestions from HIGH5 running coaches Running With Us for different categories of runners who are looking for some new year inspiration or guidance.

The raw recruit

Park Blue 5354 croppedRunning has massively grown in popularity over the last few years and as running coaches we see a big influx of new runners into the sport each January. If you are a complete beginner and your New Years resolution is to take up running from scratch then firstly you need to choose an achievable target. A 5k is a great starting distance. The end goal gives your running focus and the training is manageable and not too daunting. Check out www.parkrun.org which might be a great place to start, plan your campaign to get to 5km to last 6-8 weeks and work with a structured plan if you can.

Work out how many times you can realistically fit running or exercise into your week and use this as a basis when choosing a training schedule. The number of training sessions can always be increased as fitness and motivation progress as the weeks go on, but beginning with an unrealistic number of sessions per week can often lead to demotivation due to this being unachievable. Too many people want to go from zero to hero in the first week!

Consistency is key, so if two or three runs per week fits in with your life balance right now and is an obtainable target then stick to this. Regularity of training over a few weeks beats binge training one week and doing nothing the next. If you can link up with a local running club or group who will help to motivate and inspire you to keep progressing. If you are not sure where to start check out www.runtogether.co.uk – there you will find details of groups in your area.

The seasoned campaigner

Training PlanIf you are a more experienced runner you have a choice. Churn out the same routes, runs and races or are you going to finally break that plateau and achieve some new PBs? If so then some changes certainly need to be made…

Sit down with a calendar; consider your goals, injuries, lifestyle and your current fitness and target a race that will allow you the time to peak at your optimum physical condition. For a marathon or a half this might require 12 months, for a 10km you might try to peak twice in a year but give yourself the time to incorporate some of the advice below. This is your macrocycle.

Within this period you should aim to break your year down into smaller chunks that give you the opportunity to develop different elements of your fitness: your endurance, your strength, your speed, your race pace, your taper. These smaller chunks are your mesocycles which typically last 4-8 weeks. Try some periods and races that will take you out of your comfort zone. For example, if you tend to focus on marathons and ultras look to include a phase in the year focusing on short distances and working on your 5-10km time or maybe even get onto the track in the summer. In the winter the cross country season can provide a great way of challenging your body differently.

Analyse what went right and wrong within last years training. Stick to the positive elements but change the negative. This may mean choosing a new and challenging training schedule, finding a coach who can give you fresh advice and structure or beginning training with other runners by joining a group/club.

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The Spring marathoner
If 2017 is beginning with a spring marathon target for you, then let’s get organised and ensure you are on the road to success.

  • Have you chosen a good trustworthy training schedule that will guide you through the next 12 to 14 weeks and is suited to your ability? We have some great training plans here.
  • Have you scheduled in your pre-marathon races? One or two half marathons along the way will provide short and mid term goals and will give you an indication of how your training is going.
  • Are you wearing the correct trainers that have been fitted properly and suit your running needs?
  • Have you found a good trustworthy physio to help you with sports massage, injury prevention and provide an MOT to check for strengths/weaknesses and advise on what to concentrate on in order to get to that start line in one piece?

Have a look at the points above and aim to have them all ticked in order to begin your marathon journey successfully. It is time to get organised and get motivated. You can’t cram for a marathon and it is a process of putting all of the correct ingredients together in order to achieve your 26.2 miles of success!

Make 2017 the year you take control of your running. For nutrition advice for running check out this section: http://highfive.co.uk/high5-faster-and-further/#running.

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How to survive the winter running

Keeping yourself motivated when the weather turns cold and dark is the hardest part about being a runner. Running can start to feel like a chore. A mental barrier appears with numerous excuses stopping you from lacing up and getting out the front door. If this is you, then you aren’t the only one! We all have these mental battles, however it’s how you deal with them that matters. Plan your day accordingly: plan what time you are going to run and stick to it! Write it down, meet a friend, tell your partner when you’re heading out. Being this disciplined will keep you training and motivated.

2Staying warm is key! Make sure you don’t have the “it’s too cold to run” excuse lined up. Base layers, thermal tights and a jacket will keep you warm and dry. Make sure you are seen when out running in the dark, so a head torch is a must as well as highly visible kit. Not only does it keep you safe but also saves you from unseen potholes and puddles of water that you’re likely to run through.

Having enough energy to run can be the difference between a ‘good run’ and a ‘bad run’. You don’t want to come home from work, having to then force yourself to get out of the door lacking energy, feeling hungry and tired. Snacking between main meals is crucial to maintaining blood sugar levels throughout the day. A HIGH5 Protein Hit (Peanut & Caramel, Cacao & Orange, Coconut, Lemon & Raspberry) mid-afternoon is a perfect pre-training snack. It provides a good balance of carbs to protein to ensure you have enough energy for your evening run. The flavours are delicious, removes the ‘hangry’ [hungry & angry!] feeling on your commute home and fills you up without feeling full.

Keeping yourself hydrated in the winter is just as important as it is in the summer. Dehydration can increase your risk of getting ill, catching colds and resulting in time off training. HIGH5 ZERO tablets are a great source of electrolytes. One tablet added to 500 or 750ml of water (try warm or boiling water in the winter!) reduces tiredness and fatigue allowing you to train better for longer.

Get a race in the diary! This will give you a purpose to your training during the winter. Have a countdown, choose one of our online training plans and set yourself a goal. Planning, preparation, keeping warm and energised are the main factors to surviving training throughout the winter. Running is hobby, make time for it and remember to enjoy it!

Tips to take awaywarmzero
  • Stay warm and dryn’t ofrlet people know about your running plans, they will help to motivate you
  • Keep your energy levels up
  • Stay hydrated

Don’t forget to enter our latest competition for your chance to win a pair of Saucony Guide 10’s and a HIGH5 nutrition pack. Click Here to enter.

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Nutrition tips to get you through the winter

With the cold frosts and shorter days setting in, a lot of us need that little bit of extra motivation to get out there and train. Winter training is the time where we can all work on our weaknesses to make us a better, stronger athlete. With time away from competition, we can introduce fun training sessions and even get more experimental with our approach!

One very popular training component which athletes should focus on during winter is their nutrition. The right nutrition will give you energy for your training sessions, help you recover better and strengthen your immune system. This is especially important in the winter, where we are more susceptible to becoming ill.

One myth which certainly needs putting straight is that “protein is just for body builders”. Protein is an essential component of any diet, no matter what your age, gender, ability or activity level is. Essential for many functions in the body such as repair and growth of muscle tissue, protein can also help keep us fuller for longer, meaning we’re less likely to reach for the cookie jar. Your immune response requires rapid cell replication and the production of proteins to ensure that we can fight off illness. Therefore, being slightly deficient in protein can increase your risk of becoming ill.

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Athletes who exercise three to five times per week would benefit from consuming 1.4-2.0g of protein per kilogram of bodyweight(1). As an example, if you weigh 70kg you should aim to consume 98g-140g of protein per day. Your protein and fat intake should stay fairly consistent on a day-to-day basis and it is best to periodise your carbohydrates around training.

As far as protein timing is concerned, it is best to spread your protein intake evenly over the day(2).Consuming protein at every meal and snack seems to work best for recovery rather than consuming a large amount in one go or at the end of the day for example.

We’ve put together our top five products to make your winter training hours a little more warming both physically and mentally!

1. HIGH5 Protein Hit

This is brand new to our healthy snack range and is already a firm winner in our office. In three mouthwatering flavours, Protein Hit is packed full of nutritious goodness. Drop this into your bag as a convenient source of protein, fats and carbohydrates for on the go. Alternatively, it serves as an ideal pre-training snack to keep you radiating energy all session long.

2. HIGH5 ZERO

Light and refreshing, ZERO provides the essential warmzeroelectrolytes and minerals to aid hydration, ZERO is the perfect drink to go with your high intensity training sessions, whether that’s in the pool, gym, fitness class or on the turbo at home.Versatile in its nature, owing to both its sugar and calorie free make up, you can also use ZERO to add some flavour to your water throughout the day.

A special favourite in the office is to make warm ZERO. Simple boil your kettle, fill your mug with warm water and drop your preferred flavour in! Delivering a dose of Vitamin C to help support a healthy immune system and protect cells from oxidative stress, ZERO also helps to reduce tiredness and fatigue.

3. HIGH5 Protein Recovery

Most of you will probably know that recovery is vitally important to stimulate the training adaptations you want through training. With the perfect combination of whey protein isolate and carbohydrates for refuelling, this drink will serve as your saviour after a tough session in harsh winter conditions.

A top tip for really cold days: reward yourself with an indulgent hot chocolate recovery drink. Simply warm up some milk (but don’t bring it to a boil) and mix it with our Protein Recovery Chocolate powder. For an extra treat, chuck on some marshmallows.20161108_165712

4. HIGH5 EnergyBar

Feeling peckish? EnergyBar is a must in our top 5 products for winter training. A natural mix of fruits and grains, this easy to chew bar is perfect for those sessions where you need to fill a gap and keep those energy levels up. In fact, we’ve added so much fruit, it provides you with one of your “five-a-day”! Our bodies burn extra calories in the cold to keep our bodies warm and maintain homeostasis. Don’t get caught out by not having enough energy, keep an EnergyBar in your pocket.

EnergyBar is great as a healthy snack throughout the day or to use before and during training.

5. HIGH5 EnergySource 4:1

Last but not least, this all in one sports drink, with 4 parts carbohydrate to 1 part whey protein isolate, helps to maintain endurance performance and contribute to the maintenance and growth of muscle mass. Our go to drink for longer training sessions, the SummerFruits flavour will bring the sunshine back into your training routine.

There you have it, our top five products for your winter training to help you enjoy building the base that you need going into 2017.

Reference:

(1)Kreider et al. (2010). ISSN exercise and sport nutrition review: research and recommendations. Journal of the International Society of Sports Nutrition. 7:7. http://www.jissn.com/content/7/1/7

(2) Areta, J.L et al. (2013) Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. 591.9. pp2319-2331

 

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Picture by Lesley Martin 27/05/12 Edinburgh Marathon Festival 2012. Pictured are runners in the half marathon.

How to train for a Half Marathon Part 2: Peaking

This is the second part of our half marathon special from HIGH5’s Running Experts, RunningWithUs. It covers the second phase of your training in the build up to the big day with top tips on running economically and staying healthy.

If you missed part one of our half marathon special you can find it here: http://highfive.co.uk/half-marathon-part1/

Peaking, specifically
The crucial phase 4-6 weeks from race dayPark Blue 5354 cropped is when you will start to really push your training forward as you see the fitness gains from those early foundation weeks bed in. Consider some of our top tips for these crucial weeks:

The economy matters
‘Running economy’ in simple terms relates to the energy demand and how much oxygen you need to run at your given race pace. Through careful training you can run your desired race-pace whilst minimising energy or oxygen consumption. Include some race pace efforts into your long run. Testing your energy systems by running your planned race pace towards the end of your long runs can be a great way to improve your running economy.

Try these sessions:
A) 1hr 45 minutes with the final 60 minutes run as 3 x 15 minutes at half marathon pace with 5 minutes recovery
B) 21km with the final 10km as a 10km race at half marathon pace
C) 25km run as a progression of 5km easy / 5km half marathon pace / 5km easy / 5km half marathon pace / 2km hard / 3km easy

Use your week
It can get tempting to focus on your long run as the key measure of your fitness before your half. In fact using your midweek runs cleverly in these crucial weeks will have as much of an impact as the long run. Break your routine of just easy and steady mid-week efforts by getting out and trying something with a bit more quality.

Try this: If you are short on time around work, focus on quality. A lot can be achieved in a 45 minute run! 15/15/15 is our favourite for a highly effective, short mid-week session – that’s 15 minutes easy, 15 minutes steady, 15 minutes at 3-4 word answer effort. Or 45 minutes with the final 25 at half marathon pace. You could even try an interval session, such as 8 x 3 minutes: run the odd numbers at a little faster than half marathon pace, the even numbers at 5km pace and take 75 seconds for recovery.Training Plan

Stay healthy
These crucial last few weeks can be a delicate time. You will be fitter and stronger but also carrying some fatigue and soreness from training. It can be tempting to keep pushing, adding more volume, but you may find that you are regularly picking up niggles, or getting sick.

Top tip: Cross trainers, rowing machines and aqua jogging can supplement your running and even replace sessions if you are injured. Maintain the same time and effort levels as your running plan. Use a heart rate monitor to hit the same efforts your would if you were out running. Also ensure you are recovering well immediately after hard sessions. Consider using HIGH5 Protein Recovery in the crucial 10-20 minute window after these harder sessions which will help stimulate and promote the recovery process.

Race
Don’t get daunted by the volume and the goal. 12-16 weeks of training can seem a lot, so try to break down your half marathon goal with intermediate target races. This will also allow you to get used to running around other people and learn the patterns and routines you will want to replicate on your main race day.

Top tip: Enter a 5km race, perhaps a parkrun, 4-6 weeks into your plan. Then try a 10km race, 3-4 weeks before your target half marathon. You might even consider running a 10km race at your planned half marathon heart rate, with 20-30 minutes easy running before, and 20-30 minutes easy after the race to make a tough, but confidence building long run. Racing in training is also a great time to practice your race day nutrition. Using HIGH5 EneryGels at the start and half way through your 10km, will help you feel confident and strong with your strategy on race day itself. Also check out our half marathon nutrition guide.

MR&WR_Running Pairs_Portugal052Sharper, fresher, faster
Tapering simply means cutting back your training in a planned way to ensure you arrive at the start line fit, strong and fresh. We recommend maintaining the pattern of training you have established through the last 10-16 weeks of your training. So if you currently run 3, 4 or 5 times a week, continue to run 3, 4 or 5 times a week in the final two weeks before race day. Combining a familiar pattern of training with a reduced volume and a drop in the intensity on each run, you will find you can build up your energy levels without getting rusty.

Try this: Aim to reduce the volume of your training by about 30% two weeks out from race day, and to about 50% in race week itself. Also check out our article on tapering.

Sleep your way to success
When you sleep, your body moves through different sleep cycles. The magical, deep sleep phase is when growth hormones are released. This will help you recover from your training, build more muscle and help cellular regeneration. However it takes several hours to get to this phase of your sleep so if you are regularly getting less than 8 hours a night you are limiting your body’s ability to adapt to all the hard miles you have put in.

Try this: Aim for 20-30 minutes more sleep a night during your taper. Banish smart phones, tablets, TVs etc from the bedroom. Limit big meals, alcohol and caffeine late at night and aim to get into a good, regular pattern of early nights in the final days before racing.

DSC4728 croppedGet sharp
Whilst you want to arrive at the start line fresh, it can be easy to cut back too much and feel rusty and sluggish when the gun goes off. Aim to maintain some lighter faster sessions in the final two weeks to keep the legs moving!

Try this: On the Saturday 7-8 days before your race, consider having a go at a parkrun. Aim to run hard and get the legs moving. This will build confidence and help you to remind yourself of your pre-race routine.

Fuel
You body needs good stores of carbohydrate to race well over the half marathon distance. Ensure that your not getting hungry at any point in the final 3-4 days before the race and digging an energy hole for yourself.

Try this: Monitor your fuel intake closely and aim to snack every 2-3 hours on high quality carbohydrates. HIGH5 Energy Bars can be a great option if you feel you are struggling to get solid carbohydrates in. HIGH5 Energy Source is another great option in the final two days before the race to top up those energy stores.

Take away tips:
  • Build up your strength
  • Include a threshold run once a week
  • Be patient with your training and increase gradually
  • Increase your running economy
  • Cut back in the last few weeks, but stay sharp

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How to Train for a Half Marathon Part 1: Building Foundations

Consistently voted the UK’s favourite race distance, a half marathon is a great way to bridge up from a 10km to a full marathon. However, it is a distance with its own unique characteristics that will both challenge your endurance whilst still giving you room to work on your speed and strength.

The first of this two part half marathon special covers some top tips on getting your training right and how to build your foundations. HIGH5’s Running Experts, RunningWithUs, cover some of the key sessions so that you can feel confident to take on 13.1 miles if you are new to this distance and help you grab that new PB if you are an experienced runner!

Building your Foundations
The foundations of your half marathon campaign require planning and patience. Work back from race day and give yourself 12-16 weeks to build gradually. MR & WR _Stretch _A_Portugal007 croppedThink about some of the following tips in the early weeks:

Toughen up
Ask most runners what they found hardest in a half and they will mention how their legs felt in the final few miles. As you race fast your heart rate will creep up and you’ll have to work hard to maintain your pace. This is where your physical strength will have a critical role. A stronger frame will help you carry the engine you are building up through the weeks of running. We can do this by adding strength and conditioning into your training mix, ideally twice a week.

Try this: Focus on specific strength exercises that support your ability to transfer weight one leg at a time. Single leg squats, walking lunges, rowing exercises and pilates can all be great options to consider.

An upward curve
Building a periodic plan over the course of 12 weeks involves laying foundations in the early stages on which you will build the walls and roof of your half marathon performance. Including hill sessions into the first 4-6 weeks of your training plan is a great way to do this.

Try this: ‘Continuous hills’ sometimes also called ‘Kenyan Hills’ can be a top session to include once a week in your early training weeks. Find a hill with a gradient of around 6-8%. Run up the hill at an effort where you can only speak 4 words, but don’t sprint. After 60 seconds, run back down at the same 4 word answer effort and repeat: 4 x 6 minutes in week one, 3 x 10 minutes in week two and 4 x 8 minutes in week three. Include a short 90-120 second recovery between each block.

Half Marathon RunnerTipping Points
Included in the right way, sessions that add more intensity into your running week will make you fitter, stronger and faster. However, ensure that your sessions are as specific and relevant to the half marathon distance as possible by adding a weekly threshold run into your training. ‘Threshold’ refers to your anaerobic threshold, around 80-85% of your maximum heart rate. By training in this area you will learn to run faster, whilst still principally training your aerobic fitness, developing your ability to hold a faster pace for longer.

Top tip: Include a weekly session running longer ‘repetitions’ at a threshold effort. Use a heart rate monitor to run at 80-85% of your maximum HR or simply run to 4 word answer pace, a controlled discomfort taking care not to push too hard. In the early weeks this might be 4-5 x 5 minutes at this effort, with 75-90 seconds recovery inbetween. Over a period of 6-8 weeks this can build up to 4-5 x 2km, still from a short recovery as you get fitter and stronger.

A game of patience
As motivated as you may be, running is a high impact sport and must be integrated progressively into your exercise routine. Starting with 3 times per week or every other day, is generally a safe place to start and this can be progressed, as the body gets stronger.

Try this: Be prepared to walk/run if you’re building up your fitness and gradually reduce the amounts of walking in the weeks ahead. 20 minutes might be 1 minute easy run/ 1 minute brisk walk in week one, but by week 4 it could be 20 minutes continuous or 4 minutes run/ 1 minute walk. If you are more experienced, recognise that easy and conversational paced running has a huge benefit to your cardiovascular system. Don’t be tempted to push too hard on your easy runs in the early weeks – these should be at the speed of chat. That means you can still hold a conversation with your running partner.

Watch out for the second part of our half marathon special next week. This will cover the crucial phase leading up to the Half Marathon, as well as tapering and how to prepare for the big day itself.

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Understanding my training zones

Have you ever left the front door not sure how fast to run? You may have a training plan, but just how hard is an easy run and how should your threshold or interval training feel? Our coaching partners Running With Us explain the different effort levels and what these should feel like.

Easy/Recovery running
Gi_WomanOnTreadmill_RT2croppedFor those of you who are very new to running, we promise that this sport doesn’t have to be exhausting and each run shouldn’t leave you tired for days. The early runs where you are learning to cover distance and time should be completed at the speed of chat. That’s right, you should be able to still talk to the person next to you whilst running. We call this the ‘talk test’ and it is great to use to gage your effort level.

For those who are more experienced, running at ‘the speed of chat’ is how your easy runs should feel in a training week. You should feel totally in control, relaxed and able to talk whilst running. This is easier to check whilst running with a friend but if on your own, you may find you are running along the street talking to yourself. It’s not a bad thing as long as it helps you gage your effort! If you wanted to give this type of running a score on an effort level 1-10 (1 being the easiest) it should be 6/10.

If experienced and running before breakfast, your easy runs could become crucial in your half, full and even ultra marathon training. Running at 6/10 or around the 60% of max heart rate will ensure much of your energy comes from stored fats. In events where you will be working for longer than 90 minutes at a consistent effort, becoming efficient at metabolising stored fats as a fuel source will become crucial in your quest for a new PB, even when you take gels and have a good breakfast on race day. It is therefore very wise to make some of your easy/recovery runs pre-breakfast moments, stimulating this stored fat system and preparing the body to use both stored fat and carbohydrate on race day.

Effort level: 6 out of 10 or around 60% of your maximum heart rate (MHR)

Top Tip – The key to this zone is making sure you can hold a conversation easily at anytime and feeling totally in control.

Steady Running
The next level: this is steady running and the backbone of training for the more experienced. It isn’t complicated but does require honesty. You can push this area too hard and run junk miles that leave you too tired for the important sessions that we will talk about next. This area is perhaps a 7/10 on your scorecard and is still conversational, although the chat is slightly strained.

Effort level: 7/10 or around 70% MHR

Top Tip – Many runners run or drift along at a steady effort on their easy and recovery days never allowing their bodies to regenerate in an optimum way. Be careful not to compromise your next harder day or key session by running steady all week!
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Threshold & tempo running
If you really want to train like a pro and begin to see your heart get stronger, stoke volume improve and ultimately your running economy progress then this is the magic area. We call this ‘uncomfortable running’ or ‘controlled discomfort.’

The real key though is that you can still talk between each breath but it’s only 3-4 word answers. If you can utter a couple of distressed words, you are working too hard and conversely if you can say most of a sentence you are not working hard enough. This is running uncomfortably but with control… just! It is certainly not sprinting or running to exhaustion.

Initially, you might only be ready to include a few 3-minute blocks of this in a run each week but it can grow and you can build the volume over the months. We call this type of running ‘the bedrock’ and it is vital when becoming a better runner. Sessions could grow from 4 x 5 minutes with a jog recovery to 3 x 10 mins and ultimately 20-30 mins all controlled and cruising at a consistent pace but still just in the aerobic zone.

Our 3-4 word talk test is pretty accurate but for those of you wanting to get this spot on and nail the marginal gains, we suggest a lab test to establish lactate levels against heart rate and even your current VO2 max. Your heart rate monitor will then guide you perfectly with training zones that match your personal running DNA.

Effort level: 8/10 0r around 80-85% MHR

Top Tip – The key to this magic zone is keeping it feeling like 3-4 word answer pace and not progressively harder. You shouldn’t feel like you are in the final stages of a 5k or 10k. Keep that control… just!

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It’s time to visit the hurt locker! To a point, how a 5k/10k effort or intense interval training feels is up to you. You could be wise and hold back slightly letting the pace and intensity prescribed build the pain for you, or you could be the head banger who loves to hit it harder and hang on. The choice is yours but remember to be consistent in this zone. It is meant to hurt and sessions such as 6-8 x 1km or 6 x 4 mins off 75-90 seconds recovery can really hurt and require focus.

Runners often prefer to train in a group when doing these sessions, hunting as a pack and helping to push each other on. These sessions will certainly boost your VO2 max though and make that engine of yours (the heart) a few cylinders stronger but you can’t visit this zone too often. Maybe once a week in a thought out training plan but only when you are already running threshold each week and feeling good.

Effort level: above 8.5/10 or higher than 85% MHR

Top tip – Join a running group, club or friends to complete these sessions. Completing weekly interval sessions with others adds competition, company and disguises the true pain and mental strength required to nail the moment.

Training PlanSo the next time you leave the front door have a planned route and know what you want from your training. Have a purpose and listen to your body as you run.

Remember these 4 key levels/zones:
• Easy run – fully conversational at the speed of chat and about 6/10 (60-65% max heart rate)
• Steady run – conversational, controlled but slightly strained and about 7/10 (70-75% max heart rate)
• Threshold running – controlled discomfort and 3-4 word answer pace or8-9/10 (80 – 85% max heart rate, but get tested to be sure)
• Interval training & 5k/10k effort or quicker – No time to chat here and 9/10 or more as the session progresses. It’s 1 or 2 word answer time and perhaps more of a grunt (85% -over 90% max heart rate…ouch!)

Do you have any run related questions? Ask Nick Anderson from Running With Us on twitter @nickandersonrun

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Dehydration and how to avoid it

Whether you’re exercising or not, it’s important to stay hydrated. Here’s our guide on why hydration is important, how much you need to drink and what should be in your bottle.

Why is hydration important?

More than half of your body is made up of water so it’s clear that controlling your water intake is essential. Water is important for many processes in your body. This includes transporting nutrients and oxygen around your body, regulating your temperature and getting rid of waste products.

On average, you gain and lose around two and a half litres of water a day, although this varies from person to person and when you exercise, this increases significantly, mainly through sweating and faster breathing. But before you think that hydration is only important during exercise, your brain is also heavily made up of water, and insufficient hydration can significantly affect your brain function.

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What happens if you don’t top up your fluids?

If you don’t replace the water you lose, you become dehydrated. Dehydration occurs when you lose more water than usual, such as through vomiting or diarrhoea, or when you simply haven’t drunk enough. Other causes for dehydration include increased sweating or drinking too much alcohol.

Being dehydrated can affect both your general health and how well you can exercise. You’ll feel tired more quickly and you won’t be able to control your temperature as well as usual. Research shows that losses of 2% or more can reduce your mental performance, which can include short-term memory, arithmetic efficiency, motor speed and attention. The more dehydrated you are, the bigger the effect.

So, how can you tell if you’re dehydrated or not?
One of the best indicators is the number of times you need to go to the toilet and the colour of your urine, which should be pale yellow. If you don’t have to go as often as you normally would, and your urine is of a dark colour, it’s likely that you’re dehydrated. Having a headache, and feeling lethargic and tired can also be a sign of dehydration. During exercise, a dry mouth or lip can also be a strong indicator.

If you are dehydrated, then you need to rehydrate your body with fluids. It’s better to drink little and often rather than trying to drink a lot all in one go. A drink with electrolytes is also beneficial because dehydration can also change your electrolyte balance and decrease key minerals in your body. Electrolytes are minerals in your body that help your body’s blood chemistry, muscle action and process. Sodium, potassium, calcium and magnesium are all electrolytes.

Ideally we should, of course, prevent dehydration in the first place so let’s have a look at what you can do to stop it happening!

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The European Food Safety Authority (EFSA) recommends a daily intake of 2.5 litres of water for men and 2.0 litres of water for women. This should mainly come from drinks but a small proportion (around 20-30%) should also come from food. Fruit and vegetables are high in water.

Thirst is your most obvious indicator of hydration status and drinking to quench thirst can be a good habit. Of course, urine colour as mentioned earlier is another useful hydration indicator. The darker it is, the more dehydrated you are. But beware that some foods, like beetroot, can also change the colour of your urine.

With HIGH5 ZERO it has never been so simple to stay hydrated throughout the day. Simply drop the effervescent tablet into water for a refreshing sugar free electrolyte drink with zero calories. The scientific formula also includes Vitamin C to support a healthy immune system, and reduce tiredness and fatigue.

Most people don’t think much about pre-hydration, but making sure you are well hydrated before you exercise is really important, especially in warmer weather. If you’re dehydrated before you even start exercising, you will make your heart work harder and your body will find it more difficult to control your core temperature. All this can lead to a drop in performance, and potentially be risky to your health too. Starting well-hydrated means you can enjoy your sport more.

During Exercise

Being dehydrated can affect your energy levels. Your muscle cells are almost three-quarters water so if you’re short on fluids, you’ll feel the strain. Drinking little and often will give you the best chance of hitting your exercise targets. But what should you be drinking and how much?

This largely depends on how much you sweat and how long you exercise for. Going by thirst can be good practise but there are many athletes’ that still don’t drink enough. Here is an easy way to
calculate how much you sweat during exercise:

1. Weigh yourself before exercise.
2. Weigh yourself after exercise.
3. Calculate the difference of your pre and post exercise weight and add any fluids you consumed during this period too.HG0A0441
4. Divide the difference by the duration of exercise for your hourly sweat rate.

Here’s an online calculator that lets you easily calculate sweat rates based on the above steps.

Now that you know how much you should be drinking, let’s have a look at what should be in your drinks bottle. The choice of sports drinks on the market can be overwhelming and you could be forgiven for not knowing which one to choose. What type of sports drink you need during exercise, depends largely on the duration of exercise.
Up to 90 minutes: You have enough energy stored in your muscles to fuel your sport. Your main focus should be on hydration which can be achieved with a zero calorie electrolyte drink like HIGH5 ZERO.

Over 90 minutes: During endurance exercise, you need to focus on both hydration and energy to keep you going for longer. Carbohydrate-electrolyte solutions enhance the absorption of water and helps your endurance performance. HIGH5 EnergySource is a scientifically formulated carbohydrate and electrolyte sports drink designed for use during exercise to both replace key electrolytes and supply energy to your muscles.

During exercise, athletes can be at risk from hyponatremia, also known as water intoxication, which is generally the result of drinking excessive amounts of plain water with no electrolytes during endurance events. This causes a low concentration of sodium in the blood. Some of the symptoms include muscle cramps, headache, feeling disorientated and vomiting.

After ExerciseIMG_8722
Even with a good hydration strategy, you often finish exercise mildly (or more severely in hot conditions) dehydrated, so it’s important to continue drinking after exercise. You should aim to replace 150% of your fluid lost through exercise within 3 hours of finishing. This means that if you finish exercising with a one litre fluid deficit, you should drink 1.5 litres. Not only will this be refreshing, but it will also restore your fluid levels. A drink that also contains carbohydrates and protein, like HIGH5 Protein Recovery, will also enhance your recovery and help grow your muscles.

 

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