Running 365: Day 15: "Cramped Out"

Coming into the last mile of a 3 hour run today, I felt a slight twinge of a knot in my hamstring that was causing some cramping...

FROM HAMMER NUTRITION
"Cramping is your body's final warning signal that you're on empty electrolyte wise. However, your performance is deteriorating and you are slowing down long before you feel the slightest twinge of a cramp. To keep your body's muscular, digestive, nervous, and cardiac systems firing on all cylinders you need a consistent supply of all electrolytic minerals, not just sodium and potassium. Plus, in many instances, you require greater volumes of electrolytes than any sports drink or gel can provide. That is why Endurolytes fulfills such a crucial component of your fueling by supplying your body with a perfectly balanced, full-spectrum, rapidly assimilated electrolyte source, allowing you to meet your widely variable electrolyte needs with tremendous precision, hour after hour, no matter what the weather throws at you."

I have seen cramping at its worst. When I had my bout with Renal Failure, I thought the SEVERE CRAMPING was a sodium issue. Oddly, it was way worse. Sometimes cramping can come from dehydration or not enough water. However, if you up your water intake and the actual cause is low sodium, the effects can be dire. With a low sodium count and a simultanous increase of water, athletes can experience hyponatremia. NOT GOOD.

So what to do?

Three Ways To Maintain Best Performance

Supplement. Hydrate. Observe.

Supplement: A staple of mine on every run are electrolyte supplements to assure I have proper balance. Hammer's enudrolyte are the most efficient for me. They assure that the essential elements keep me healthy and balanced.If my sodium is low, failure is imminent. If my electrolytes are low, this to can cause failure. Many runners think that replenishing sodium (salt-tabs) will address the electrolytes. Not so. Endurolytes contains not only sodium (40mg), but other essentials.

Sodium (as Sodium Chloride) 40mg
Chloride (as Sodium Chloride) 60mg
Calcium (as Chelate) 50mg
Magnesium (as Chelate) 25mg
Potassium (as Chelate) 25mg
Vitamin B-6 (as Pyridoxine HCL) 6.6mg
Manganese (as Chelate) 1.6mg
L-Tyrosine

The above is a fancy list to say "THINGS YOUR BODY MUST HAVE."





Supplement Suggestion: Add Hammer's Endurolytes today.

Hydration: Seek to take in 22-28 oz of water an hour under normal conditions. However, once the temps are above 80 degrees experience will determine if more is needed. Anything under 22oz, dehyration can hit fast. Under-hydrating, in my opinion, is the first cause of decreased performance.

Hydration Suggestion: Carry a water bottle on every run.

Observe: You are the best determinatation of what is going on inside. Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

•Thirst
•Loss of Appetite
•Dry Skin
•Skin Flushing
•Dark Colored Urine
•Dry Mouth
•fatigue or Weakness
•Chills
•Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

•Increased heart rate
•Increased respiration
•Decreased sweating
•Decreased urination
•Increased body temperature
•Extreme fatigue
•Muscle cramps
•Headaches
•Nausea
•Tingling of the limbs

When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! 10% fluid loss and above is often fatal! Symptoms of severe dehydration include:

•Muscle spasms
•Vomiting
•Racing pulse
•Shriveled skin
•Dim vision
•Painful urination
•Confusion
•Difficulty breathing
•Seizures
•Chest and Abdominal pain
•unconsciousness

In reality, unless you are throttling in severe conditions (super long or super hot) a loss of +3or 4% is not likely. Most quit before the effects fully set in. Regardless, prevention is safest.

Suggestion: Listen to your body.

Whether it is at the gym, the trails, or along a bike trail...exercise smart!

Much hope.

Running 365: "...Almost Over"

As quick as it begin, it was almost over. I knew by the nature of my schedule, running yesterday was going to be tough. Tuesday night, I got home late from Hood to Coast Premier. Rolling out of bed at 4AM wasnt going to happen because I wanted to see my kids which produces a late start. Without running in the AM, my chances of running everyday drop dratcially. Things come up.

By 8pm last night, I was finishing my last meeting and still had not ran. With anghst in my step, I looked at the pavement. It was cursing at me to go away. I scrolled my IPOD and landed on a song called Almost Over and giggled at the irony of the moment. With a decision before me, if I didnt run, my goal of running everyday for a year was almost over.

For those who wonder, my definition of a run, has to be a measurable distance. A minimum of 2 miles or 20 minutes is the minimum to call it a run for my experiment. I started down the road in the cold air and my lungs burned. But it was worth it. 2 miles, 16:25 Seconds. DONE.

And for those still trying to get a listen to what was on the ipod...



Relax. Run. Remember the reason.

JHARP

Running 365: Day 13: "Hammer Time"

More than anything, the best way to move through an extended workout is to have the proper nutrition and hydration. Essentially, are you taking in the right calories and the right amount of liquid DURING your workout, jog, walk or run.

Cause for dramatic under performance is a lack of energy and the beginning phases of dehydration. In my early days of running, I headed out with a bottle of water...maybe. I never considered fuel (calories). But just like a wood stove burning wood to produce heat, your body needs energy to burn calories and create energy.

Finally, I decided on long(er) runs, I would use GU. I hated the texture and hated the taste. I found I would get a subtle boost of energy and then crash...while working out. Sustained energy was absent. Then I discovered Hammer Nutrition.
More than anything else, Hammer Products are not laden with sugar or simple carbs. Instead, they avoid fructose, sucrose and other simple sugars. Instead, they build with longer lasting, healthy carbs, for an energy source.

For the past four years, I am Hammer Exclusive as are most of our runners who care to learn and discover better performance.

Regardless of what your level of exercise is, consider learning the basics with a brief insider look from Steve Born, Hammer's fueling expert. Born, describes the essentials of getting started. It will make a difference in all you to as you quest the best version of yourself.

Much Hope,
JHARP

PICTURE: Ashley and Michelle, spending time with friend, Hammer's Steve Born