Ask the PT: How Weather and Nutrition Affect Your Run

Ask the PT: How Weather and Nutrition Affect Your Run

Ask-The-PTBaudry Therapy Center/ BRIO partnered with the New Orleans Track Club to launch an “Ask the PT” feature in the NOTC monthly newsletter allowing runners the opportunity to submit questions to our experienced PTs about run training, nutrition or pain.

The first question comes from an NOTC runner who recently completed the 2015 Jazz Half Marathon in October. His excellent question focuses on how weather and nutrition can affect a run.

Q: Weather conditions were damp, humid and warm.  I stopped at each water station and got water, Gatorade or both to drink. However, throughout the race, I became dehydrated. For the last 2 miles, my legs became sore and inflexible. To avoid this experience in future races, what could I have done days before the race, the night before the race,  the morning of the race? Are there foods and beverages I should avoid before a race of this distance and weather conditions ?

Baudry Therapy Center’s Taryn Cohn PT, MSPT, OCS and an avid runner responds to his question.

A: The weather can certainly play a major factor when running, and for this particular race, it was difficult for most runners.  Humid conditions always make long distances challenging.  I think your strategy of hydration was good given the circumstances.  Unfortunately, some days are just better than others when you’re running that kind of distance.  Here is an article that hit the highlights of what I do leading up to an endurance event that I’ve found to be successful.  Although Gatorade seems to be the “go-to” for sports drinks during a race, it tends to be pretty high in sugar.  I have found that Nunn, Powerade Zero or Rehydrate (an Advocare product) work better for me and produce less stomach upset.  What this article touches on that I think is most important is that it is not always what you do on race day but what you do 2 and 3 days prior to race day that is the most important.

Hydration and Running

 

TEAM BRIO: RUNNING

Team BRIO brings an enlightened and informed perspective to the sport of running, helping runners to truly understand the physical, mental, and mechanical limitations that hinder their performance. BRIO’s experienced team of physical therapists, exercise physiologists, personal trainers and run coaches works with runners on an individual basis to not only educate, but to inspire—motivating runners to reach their set goals, and unlock the true potential within. For more information on running or run training, please check out our Running Series or call us today at 504.841.0150.

 

Commit to a great 2015: Find the “WHY”

Commit to a great 2015: Find the “WHY”

Happy-New-Year-2015-Goals-ImagesNow that you have decided on a SMART goal, it’s time to get fully committed.  But how?  First step is Finding the “WHY”!

Ask yourself, “Why did I make this goal – to be healthy enough to play with my kids, ride roller coasters, ski, or play tennis? Will my goal help me do more of the things I love like play golf?”

Write down your “WHY” in big letters and post it in a highly visible place so you can refer to it often. The stronger and more important the “WHY” is for you, the more likely you will achieve the goal.

Here are some tips to help you get and stay committed:

  1. Make visual reminders of the “Why.” Continue to ask yourself, “why is this goal important to me?”
  2. Enlist a trainer, therapist, coach, or expert in the field to develop the right schedule, activities and timing needed to reach your goals.
  3. Sign up for exercise groups like the NOTC, classes or events which will push you toward your goal.
  4. Recruit a friend/workout buddy to set their own goal. Keep each other accountable, even on  the tough days.
  5. Shrink the goal into manageable sizes -small, easily reachable goals which you feel at least 80% sure you can accomplish.
  6. Celebrate each time you reach an interim goal. Award yourself with a gift, a dessert, or something else you love.
  7. Put your workout schedule on your daily calendar and stick to it.   Having a consistent time and days to complete your workouts will help you stay committed.
  8. Read inspiring books and watch inspiring movies that stir up the “can do” spirit .

These are 8 possible ways to help you get committed to reaching your goal. Pick those that resonate with you and make it happen. For more ideas on how to stay committed to your goals, give us a shout. We’d love to help you stay on track.