DFW Running Club!!

pania

ditto to that. the friend who may become oh but not too sure yet (hereonin known as FWMBOHBNSY!!!! :rotfl:) has a set of those body fat measuring scales in his bathroom... he may as well keep a dragon in there they are that scarey!!!

hypno06

Well done Sallyx - I never thought about the womens running network - will google in my lunchtime!

P, I take it therefore that you didn't run last night.....? Is there any way I can get your trainers for you and post them on? Breaking and entering :rotfl:

evab_2

I have some shocking news, I'm going for a run tomorrow. Since I'm a member of this here running club I thought that I'd better dust off my daps and get my self back into gear.

cough better now.

RichOneday_2

chickadee wrote: »

As far as body fat goes, I have some of those body fat scales. I don't know how they measure up for accuracy, but there are a couple of benefits that I can see. Firstly, the absolute % isn't too important, but it can indicate a trend. At the moment I am about 26% fat. This has dropped from when I started my training programme, when it was over 27%. The accuracy of the scales isn't paramount, but the trend is more important (and in the right direction as far as I'm concerned!).

The second thing I have noticed with the scales is that they can give an indication of my hydration levels. If my BF% is very high, for example in a morning, it can indicate that I am dehydrated. As my hydration levels increase the BF% reduces (but my overall weight increases). This is only really noticeable if I am very dehydrated, for example after a heavy night and there are other indications of hydration levels too, eg urine colour.

We haven't discussed hydration recently but it is very important. A small % reduction in hydration can lead to a large % reduction in performance. I'm sure the sage of all things running-related, coach Rich will be along soon with some statistics to support my vague comments

Happy running peeps! (Off out tonight for my run. Will try not to overdo it like last week.)

Good stuff!

Yep, like the BMI figure, its pretty meaningless but the change over time is a very good indication of how things are progressing.

Hydration is a very interesting topic:

2% loss in hydration leads to 10% loss in performance.
20% loss in hydration leads to death!

Despite this, there is more danger from over-drinking than under drinking.

For a 80kg person a 2% loss in hydration is about 1 litre of fluid.

Exercise fluid usage varies but is about 400ml per hour for slower runners/walkers ranging up to about 800ml per hour for faster/heavier runners.

Most reasonably fit runners won't be bothered with fluids for runs up to about 2 hours - they will probably take fluids in races of this length but not through necessity.

Once in the 2-3 hours range, even in training, most runners will take in about 500ml of fluid to keep things ticking over.

An interesting sign of dehydration is that besides loss of performance there is a dramatic fall off in motor skills. If you're going to be doing 20 mile training runs for the first time, be careful afterwards - you will be clumsy and drop things. Its funny once you're expecting it!:p

chickadee

RichOneday wrote: »

2% loss in hydration leads to 10% loss in performance.
20% loss in hydration leads to death!

See, I knew you would have the supporting stats! Where would we be without you Rich? (On Facebook probably, looking at pictures )

Now you mention it, I do remember it being in the news that people had died one year after the London Marathon through drinking too much water and effectively diluting themselves to death :eek: .

I'll look out for the clumsiness. Forewarned is forearmed!

becky_rtw

Thats interesting - when I first started I needed water or an isotonic drink for even short runs now I can go on a 9-10 miler without needing it - although I like to take a drink because I get dry lips from licking them all the time and loads of nasty salt build ups at the corners and the water stops that from happening!

pania

hypno06 wrote: »

Well done Sallyx - I never thought about the womens running network - will google in my lunchtime!

P, I take it therefore that you didn't run last night.....? Is there any way I can get your trainers for you and post them on? Breaking and entering :rotfl:

No didn't run last night really fancied it too. yes that is a fab idea hon!! Break XOH's nose while entering through the door to retrieve trainers!! you're on!!! :rotfl:

No it's ok i'll be back over on monday fancy a run monday night? may borrow afore mentioned friends trainers this evening and go for a plod round his way

sallyx

RichOneday wrote: »

Good stuff!

Yep, like the BMI figure, its pretty meaningless but the change over time is a very good indication of how things are progressing.

Hydration is a very interesting topic:

2% loss in hydration leads to 10% loss in performance.
20% loss in hydration leads to death!

Despite this, there is more danger from over-drinking than under drinking.

For a 80kg person a 2% loss in hydration is about 1 litre of fluid.

Exercise fluid usage varies but is about 400ml per hour for slower runners/walkers ranging up to about 800ml per hour for faster/heavier runners.

Most reasonably fit runners won't be bothered with fluids for runs up to about 2 hours - they will probably take fluids in races of this length but not through necessity.

Once in the 2-3 hours range, even in training, most runners will take in about 500ml of fluid to keep things ticking over.

An interesting sign of dehydration is that besides loss of performance there is a dramatic fall off in motor skills. If you're going to be doing 20 mile training runs for the first time, be careful afterwards - you will be clumsy and drop things. Its funny once you're expecting it!:p

God im scared now....I also remember you saying something before I did the Half about the intake of hydration/energy drinks against water? Was it something like drinking too much water could lead to passing out/death because of your salt levels? That it was better to hydrate with a power drink? God I can't remember enlighten us oh Font of all Knowledge Rich

Idiophreak

sallyx wrote: »

God im scared now....I also remember you saying something before I did the Half about the intake of hydration/energy drinks against water? Was it something like drinking too much water could lead to passing out/death because of your salt levels? That it was better to hydrate with a power drink? God I can't remember enlighten us oh Font of all Knowledge Rich

I remember that, normal water vs isotonic vs hypertonic.

iirc normal water would cause dilution, so lower nutrient ratios, hypertonic makes you go crazy and stuff and isotonic's just right.

It's kinda like the three bears, only with more death.

becky_rtw

Sally there's some info in the London Marathon magazine about over drinking...ah ha here we are:

'drinking too much can lead to hyponatraemia (water intoxication), fits and in some cases even death. Drink when you feel the need to and DO NOT gulp large volumes of water before, during or after the race...

You can only rehydrate gradually over the next 24-48 hours. Eat some salty food as well as spacing your drinks'

There's more but thats the gist. I googled the term and got this:
if you are consuming too much water and not enough electrolytes, your body can't use the water you've given it, and you'll actually be dehydrated while you're virtually drowning your body

So is that sports drinks are better? Because they have electrolytes in?