Wednesday, July 8, 2009

C25K - Week 2, day 2 - Ouch...my head!!


  • Weather: 86 degrees, sunny, 38% humidity
  • Location: Koka Booth, flat!
  • Duration: 1.30 miles (1:30 min run: 2 min walk for 20 minutes)

C25K training was good. Brittany and Jenn came. Brittany is struggling a little bit now but I know it will get better for her if she keeps at it. Jenn could have kept going. She was surprised that time was up so quickly.

Brittany inquired about good running form. Your running form is important in that you can expend a lot of wasted energy by holding your shoulders up, titling forward as you run, or over striding. All in all, your body should be relaxed (as relaxed as possible considering the stress of running) and you should allow yourself to settle into the natural form your body takes while running. To tweak out some of bad habits, check out this Runner's World article on good running form for tips.

Jenn emailed this morning about experiencing headaches after running. I too get headaches after long runs or on really hot 3-4 mile days. I've read that this is due to electrolyte loss. So here is my remedy....

  • drink lots of water before the run (50 oz is usually what I can get in before an afternoon run) but avoid that sloshy feeling in your stomach...you've drunk too much
  • drink in some electrolytes (Gatorade) during the long or hot runs (you lose electrolytes when you sweat) but no more then 8oz every 20 minutes to avoid hypoatremia
  • eat within 30 minutes after the run. I usually try to get more Gatorade in at this point too

I buy Gatorade in the powder form at Walmart. It's much cheaper then buying it already bottled. After long runs, I usually experience a headache so I take a Tylenol. I read that taking Tylenol before you run is bad but you will have to do your own research on that.

**used some of my old web page design skills on the hyperlinks...how do you like the pop out windows?**

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