It is important to remember that everyone’s fluid needs vary. Some people sweat more than others.
To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 Ltrs per hour. Weigh yourself nude before a timed training run, and then again after. One kilogram of weight loss equals approx 1 Litre of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 1 kg during an hour run, that’s 1 litre. Thus, you need 250ml of water or sports beverage every 15 minutes to stay at the pre-run hydration level.
Hi All,
Please be advised that the Club will be closed this coming Sunday, 11th July, 2010 as we are holding the “Mystery Run”. Everyone is more than welcome and should meet at 6:15am on the corner of Fourth Ave & the Esplanade, Burleigh Heads. The run will commence 6:30 am.
There are Seating & BBQ facilities at the start/finish, so BYO for Coffee & Breaky ..
Hope to see you there..
For further information or directions, please call Paul on 0407 755478.
The Gold Coast Runners Club would like to wish the following members all the Best for next Sat/Sun
Cindy Robertson competing in the 10km on Saturday.
And on Sunday, Leonie Thompson, Maggie McKay, & Peter Large for the Marathon.
Nadine Lawson, Carol Dowell, Keith McKay, Peter Gardiner, Keith Emery, Damon Palliser, & Garry Sayers in the Half Marathon.
We would also like to thank all the volunteers who give up their time to make this event the success it is.
Thanks to Gonz, Dickie, Klaus, Sandra, & Paul and any others I may have missed.
Southern Cross University 10km Run
Wave 1 (elite & sub-60 min runners)
7:20 AM
12
1 hr 30 mins
Southern Cross University 10km Run
Wave 2 (60 min+ runners)
7:45 AM
12
1 hr 30 mins
The Gold Coast Airport Marathon is Australia’s premier marathon event. It is held in one of the most desirable holiday destinations in the world. Staged annually on the first weekend in July, the 32nd Gold Coast Airport Marathon in 2010, the Year of the Marathon, is set to motivate and challenge more than 23,000 people of all ages and abilities
Here’s a general rule of thumb for fluid consumption during your runs. You should take in 150ml to 250ml of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).
If you don’t have access to water on your running routes, you’ll have to carry your own fluids with you. However, if you’re running in a race, you shouldn’t have to carry your own fluids because they should have water stops on the course.
If you’re doing a long run or race (more than 12 to 15 km), it’s important to make sure you’re well-hydrated during the few days leading up to your long run. You know you’re well-hydrated if you void large volumes of pale urine at least six times a day. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night’s sleep. It’s not a good idea to run with a hangover because you’ll most likely be dehydrated before you start running.
An hour before you start your run, try to drink 500ml to 750ml of water or other non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run. To make sure you’re hydrated before you start running, you can drink another 100ml to 200ml right before you start.
Sunday (27 Jun’10) Gold Coast Runners Club has a recipricol visit to the Twin Towns Runners & Walkers Club. Twin Towns Runners & Walkers Website
Paul Here:
I am inviting you all to a great run with the Twin Towns Runners & Walkers Club this Sunday the 27th June,
We will all meet at the Twin Towns Juniors Club at the corner of Leisure & Fraser Drives, Banora Point, Tweed Heads.
It will commence at 7:00 am sharp as usual, bring a change of clothes, coverd shoes & Driver’s Licence, along with $7.50 for breakfast at the Maritime Museum on Kenedy Dr, North Side of the Tweed river.
Please RSVP – ASAP to ME no later than Thursday, so we can book with numbers.
Runners don’t get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there’s no strong evidence that taking supplements improves either health or athletic performance.
Olympic marathoner Lorraine Moller discusses how to build a base for your running, including the importance of aerobic capacity, partner running, avoiding over-training, and building endurance.
