Hydration Tips and Tricks for Runners

Run It - tips and tricks for runners by runners.  | happyfitmama.com

Welcome to another edition of Run It!

In case you missed it, here’s what we covered so far this year:

Winter Running Tips and Essentials

How to Stay Sane on the Treadmill

The Best and Worst Racing Advice for Runners

Essential Exercises for Common Running Injuries

This month we are talking about hydration as we are about to embark on the hottest time of the year.  Maybe.  Here in the Northeast it’s been super fickle.  One day it’s 40 degrees, the next it’s 100.  Summer will come one day.  I hope!

I do my best racing in cool weather. But regular running and training? I love summer. I don’t have to bundle up from head to toe in a million layers. I don’t have to worry about slipping on the ice. I can run at zero dark thirty and it looks like it’s the middle of the day.

But there’s no doubt, summer running is hard. It can make it feel like you need gills rather than lungs on even your easy paced runs.

The warmer the weather, the more you sweat, therefore, the more your blood volume lowers. The more your blood volume lowers, the harder your heart has to work to deliver precious oxygen to your muscles. What would usually be an easy paced run feels more like an all out tempo at least.

Staying on top of your hydration, particularly for runs longer than an hour or more, is key to surviving running in the heat.  Although, if you are training for any long distance race, no matter the season, it’s important to practice your hydration plan for race day success.

Hydration tips and tricks for runners happyfitmama.com

So when should you hydrate?  There are three crucial parts of the equation. Before, during and after.

Before you head out for your run, drink a cup or two of water but not so much that you will be looking for a place to pop a squat within the first mile.

During your run you’ll be sweating a lot more so you’ll need to have to replenish some of what you’ve lost. Plan a route that has water fountains accessible, stash water bottles along the way, use a hand held bottle, fuel belt or hydration pack. If it’s really hot and humid, you may consider using electrolyte drink.  I personally am not a fan of Gatorade but really began to like Tailwind over the winter/spring.

I like to keep my hand held water bottle in the freezer so it’s ice cold.  The ice melts to water soon after I start to run.  I have an 10 oz Fuel Belt hand held that easily fits in the palm of my hand and is not annoying.  I also have a larger 16 oz Nathan hand held that I like a lot too.

You could also use the freezer method with a hydration pack except fill the bladder half way with water before stashing in the freezer.  When it’s run time, fill the remainder of the bladder up with water.  The cold from the ice will keep you cool. I’m excited to test out my Ultimate Direction Adventure Vesta on runs this summer.  I loved it all winter/spring long for its comfort and easily accessible holsters.

I haven’t had much luck with waist fuel belts.  Most annoy me to no end with the endless bouncing and riding up.

It’s really a personal preference when it comes to carrying water bottles and long runs.

When you are running long, have a plan for when to hydrate. I like to plan to take sips of water at least at every mile beep from my Garmin. That’s the easiest way for me to remember.

After your run, continue to drink with plain water or an electrolyte drink. You may also choose a recovery drink rather than something to eat to replenish your muscles.  An ice cold recovery smoothie or a simple class of chocolate milk will do the trick.

Here are even more hydration tips from 4 (Sarah is taking the month off from joining us) of my running friends. Click on the picture to take you to their post. And don’t forget to Pin away so you have a stash of valuable running info to reference whenever you need it.

Carly

Run It - Hydration Tips and Tricks for Runners

Allie

VITAHydrationTips

Laura

Summer Hydration Tips for Runners

Nellie

Hydration Tips For Runners (1)

Linking up with Wild Workout Wednesday and the Coaches’ Corner.

What are your tips and tricks for hydration?

Is it summer running where you are?  Could you send that weather my way please?

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Sun Basket Meal Kits

Sun Basket Meal Kits | happyfitmama.com
This is a sponsored post from Moms Meet on behalf of Sun Basket.  All opinions, as always, are my own.  Thanks for supporting me!

I’ve got something really delicious to share with you guys today.

As any adult knows, life can be hectic at times.

would love to say that I make every single meal from scratch for my family each and every night. But I don’t. Sometimes our schedule is full with a school event, kids’ sports, or other extra’s.  Or I just am not in the mood for planning, grocery shopping, chopping, slicing, dicing and stirring.  Sometimes I just want someone else to that. Sometimes, Ron steps up and does the cooking.

Sometimes I like to order meal kits.

Meal kits are like gourmet meals with all the ingredients ready to be put together in one tasty recipe. While I still have to do the cooking and some chopping and stirring, it’s the next best thing to ordering out or having a personal chef.

We recently were sent a new to us meal kit service, Sun Basket.

Sun Basket provides organic and non-GMO ingredients for delicious recipes that are developed by Executive Chef, Justine Kelly.  Sun Basket’s Family menu features one recipe a week from Chef Tyler Florence of the Food Network. With a wide variety of eating styles to choose from – Paleo, vegetarian, Gluten-Free, and Family – there’s something to please everyone.

Sun Basket Meal Kits ingredients | happyfitmama.com

We tried the family menu that features kid-friendly, easy, healthy 30-minute recipes designed for minimal cleanup. With the family menu, you can choose 2 or 4 recipes per week to comfortably feed a family of 4.

First up was Vietnamese Steak Stir-Fry with Jasmine Rice.

This was a huge winner with so much flavor from the curry, a splash of fish sauce and a pinch of red chile flakes.  I’m not a steak fan but this was really good.  The veggies were crisp and the combination of flavors hit the spot.  It was even better the next day for leftovers at lunch.

SUn Basket Meal Kits | happyfitmama.com

It was easy to prepare in less than 30 minutes which is always a bonus when I need to get dinner done NOW.

The next night we had Sesame-Crusted Chicken with Roasted New Potato Salad.

Sun Basket Meal Kits | happyfitmama.com

My favorite part of this meal was the salad.  I always forget how great roasted potatoes taste in salads.  I need to do that more often.  And the sesame-tamari dressing was delicious. I had no idea what sambal oelek was before this (and I’m still not sure what it is).  I added just a hint of it for a little spice to the dish.  It was just enough.

FYI – The salad came with spinach for the greens. It arrived fresh but I had to toss it out because I waited too long to make the dish.  The box arrived on Thursday and we weren’t home to enjoy the meal until the next week.  It was totally my fault that it wasn’t used. If I would have been ordering the box for myself, I would have picked a day earlier in the week for the arrival.  Weekends are busy!

Sun Basket Meal Kits | happyfitmama.com

The chicken was good but I wished I would have done a little less of the panko/sesame seed mixture on the chicken.  It was a little too seedy for our tastes.

A really cool thing about Sun Basket is that it’s packaging is 100% recyclable and compostable.  There’s no waste at all!  Even the insulation of the cardboard box that it arrives in, is recyclable since it’s made out of recycled bottles.  You just roll it up and seal with sticker provided for curb side recycling. How cool is that?

We’ve tried a few other meal kit services and Sun Basket was one of the best. Everything was fresh, easy and delicious. Plus, it’s nice to liven things up with recipes I normally wouldn’t try on my own.

To find out more about Sun Basket, follow them on Facebook, Pinterest, Twitter, and Instagram.

Have you tried a meal kit service before?

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Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week, I felt like I was on my way back to running.

This week, I’m run/walking.  Yes!

Monday

40 minutes Arc Trainer

30 minutes legs

planks

Egoscue Exercises

Tuesday

Morning Flow Yoga at Bending Bodhi

PT – One of the first things, Dan, my new PT said during my initial eval was that he treated aggressively.  He wasn’t kidding! The session started out with stretching and strengthening followed up with me running on the treadmill.  Not the AlterG.  The treadmill.  All my own bodyweight.  It was awesome!

Single leg calf raise 2 x 20 (straight leg/bent knee)

Eccentric calf raises 1 x 20

Single leg ball squat 1 x 20

Single leg Rebounder toss (tossing from left and right side) 2 x 20

Single leg lunge on Bosu w/ 25 lb bar 1 x 20

Single leg deadlift w/ 25 lb bar 1 x 20

Single leg balance on Wobble Board -front/back, side/side, clockwise, counter clockwise

Rapid toe taps on step

5 min run @ 7.1/0%

3 min walk @ 3.6/0%

5 min run @7.1/0%

3 min walk @3.6/0%

Met Ron at the gym in the afternoon.  We haven’t worked out together at a gym in over 7 years.  It was so fun!

20 minutes Arc Trainer

10 minutes Step Mill

Shoulders, chest and core

Egoscue Exercises

Last week's workouts | happyfitmama.com

Wednesday

30 minutes Arc Trainer

25 minutes back, biceps and core

Lat pulldown 2 x 10

Seated Row 2 x 10

Assisted pull ups with band 2 x 10

Rope pulley 2 x 60 sec

Battle ropes 2 x 60 sec

Plank/side plank

I skipped Egoscue exercises for the first time in weeks.  Whoops!

Last week's workouts | happyfitmama.comThursday

20 minutes Step Mill

20 minutes Elliptical

25 minutes triceps and core

PT – Today’s session was all about getting out of my head.  I’m so worried about getting injured again and searching for a reason why I get injured so much.  Every session I blast Dan with these concerns and questions.  He finally told me point blank that I’m setting myself up for failure with those thoughts.  I’m fine.  The bone is healed.  I am strong.  Injuries happen.

The exercises today were to show me that I am fine.

5 min warm up run on treadmill

Rapid toe tap on step 2 x 1 minute

Single leg ball squats

Single leg deadlift with 20 lb DB’s

Single leg jump up onto step 1 x 20

Single leg jump down off step 1 x 20

Ladder drills – single leg hop, single leg side/side, and then he wanted me to get some fancy foot work that I couldn’t grasp.  Again, I over thought it all!

5 min run, 3 min walk, 5 min run, 3 min walk

After all that hopping, jumping and running with no pain, I got clearance to wean myself off the boot.  Woohooooooooo!!!

Friday

A.M. Stretching/rolling – my legs were so sore after Thursday!

Candlelight Restorative Yoga and Massage class at Bending Bodhi

Last month I raved about this class to Ron.  When I saw that it was offered again this month, I asked Ron if he wanted to go, expecting him to say no.  We used to do Power Yoga classes together years ago pre-kids.  This was quite different than Power Yoga.  There was no sweating. In fact, we barely moved for 2 hours.  But it was ahhhhhh-mazing.  Ron was glad he went.  Obviously, he thought the massage part was the best because, it is.  There’s nothing better than a scalp or foot massage, am I right?

When the class was over, we were all blissed out yogi’s. I swear we stumbled out of class like we were drunk. It was even more funny that we went to a bar afterwards for a drink with our friends.  There’s nothing like going from a calming, serene yoga studio to a loud AF band playing at a bar.

Last week's workouts | happyfitmama.com

Saturday

I had planned on getting my workout in first thing in the morning but plans were side tracked when I had an allergic reaction to something.  My arms, chest, ears and knees broke out in a rash.  Needless to say, after taking Benadryl, I was a zombie until I could sleep it off.  So weird.  In the afternoon, I did get a 30 minute walk with Cooper chasing the kids on their bikes.

Sunday

Sunday Funday! 45 minute walk on the bike path with the whole family to get coffee and treats downtown.

Last week's workouts | happyfitmama.com

Sunday was supposed to be the day that I ran Sugarloaf Marathon.  It didn’t even phase me until pictures started popping up in my social media feed of friends who were running.  They all kicked ass and had an amazing day.  I’m so far removed from even thinking about marathons right now but that sparked a little fire in me to get back to there. Probably not this year and maybe not even next year.  But one day.

Linking up with Hoho/Tricia for the weekly workout wrap up.

How was your week in workouts?

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