Run Well *** Finish Strong

What are your run goals for this new year? What are your goals for maintaining a fit life style and staying in good shape...or finally getting getting into good shape? Are you one of those who makes New Year's Resolutions? And if you make them, do you keep them? One study in 2007 followed about 3000 people over the year. The results found that of those who made resolutions, at the beginning of the year about 52% believed they would be successful, but by the end of the year only about 12% had succeeded with their resolutions. I have attended a local gym for several years. Every January there is an influx in new members with resolutions to improve their health. I know this because the exercise machines and the locker room are always much more busy than normal. However, by March everything is back to the normal amount of traffic.

WHAT KIND OF YEAR ARE YOU GOING TO HAVE?

I am. Here they are:

Some of those may sound strange to you. I am not sharing the specific intended steps so you have limited idea of what they really mean to me. I will let you know at the end of the year how I did. Do you have goals for this year or are you a floater? Have you written the goals down? Have you broken the goals into specific attainable steps? Have you set a reward system for yourself based upon achievement? Have you shared with others so as to engender social support?

This Active.com article outlines the 10 Best Moments in U.S. distance running in 2008.

Here are a number of articles from Runner's World Magazine regarding eating for runners:
Eating for Injury Prevention
Foods for Energy
Be A Smarter Eater
Perfect Food Pairs
The Healthy Runner's Diet

I have talked before about hydration in a run, particularly long runs of an hour or more. I also have blogged about the dangers of hyponatremia, or water intoxication, which can occur because of consumption of too much water without replacement electrolytes during a run. So how much fluid should you drink during a run?

Dr. John Cianca, the medical director in 2008 for the Chevron Houston Marathon, (and an accomplished distance runner himself) states that individuals should determine their own “sweat rate,” as it is the liquids lost due to sweat that need to be replaced. Dr. Cianca's test involves running for an hour—without drinking anything—under temperature conditions similar to those in which you will be running, and weighing yourself before and after the run. For every pound you lost in sweat, plan to drink 16 ounces of fluid, “preferably with sodium,” during every hour of your marathon run. The sodium is the electrolyte essential to maintain appropriate hydration balance.

Some time back I recommended you look at a site dedicated to keeping track of your run, walk or bicycle ride. The site, appropriately named WalkJogRun.net uses a Google map to allow you to plot your course. You can find the distance, indicate your speed and the site will calculate the approximate time required to complete the route. You can make a route anywhere in the US or Canada and keep track of the total distance over time that you travel. Try it. I am using it.