Eat, Drink and Keep Running!

This is the third of four installments from Susan Hastings, co-owner of Fleet Feet Sports Stuart running store, to help you train for the second-annual “Fleet Feet Run for Your Heart 5K.” The run takes place Feb. 9 and proceeds will benefit the Frances Langford Heart Center at Martin Memorial.

If you’ve been following the training schedule you’re about halfway through. Congratulations! The Fleet Feet Run for Your Heart 5K is five weeks from Saturday. You should be going at your own pace and your own level; don’t let peer pressure cause you to do things that your body doesn’t want to or isn’t ready to do.

I’ll talk a little about nutrition and hydration in this blog but I will say you have some excellent nutritionists at Martin Memorial and if you have any serious questions due to dietary restrictions you should talk to them. I’m just going to give you some tips that might help you as you build up your mileage.

One of the things that we have to worry about in our climate is hydration. Having water to drink during your run is a must as you start going over the two-mile mark. Even in the milder winter months your body needs water – just because you’re not sweating doesn’t mean that you don’t need to drink water.

There are several things you can do to make sure you have water available:

· Choose a running route that has a park or golf course around it and there is always water available.
· Leave a bottle every mile or so on your route. Find a bush or tree or even an electric box and put a bottle of water there. Just remember to pick your trash up after you finish your run.
· There are also different products you can buy (of course we carry them at Fleet Feet) that you can fill with water and carry with you.

Water is typically fine when you are running three or four miles but if you decide you want to add to your distance you should also have an electrolyte replacement drink. As you sweat you lose important electrolytes and these products are made to replace them.

As for your eating habits, now is not the time to try the Atkins diet. Your body needs carbohydrates to give you energy and as you run longer you need to replenish those carbs when you are on the road. For a 5K, usually a healthy diet with the right mix of complex carbohydrates, protein and some fat will be what you need.

Having said that, please don’t eat the high fiber that is good for you right before your run – do it several hours ahead so your body can run its course if you know what I mean.

Now we’ll get on to your next two weeks of training:

Week 5

Day 1: ½-mile jog, ¼-mile walk, ½-mile jog, ¼-mile walk, ½-mile jog, ¼-mile walk for a total of two miles.
Day 2: ¾-mile jog, ½-mile walk, ¾-mile jog, for two miles total
Day 3: 2-mile jog, no walk.

Week 6

Day 1: ½-mile jog, ¼-mile walk, ¾-mile jog, ¼-mile walk, ½-mile jog, for a total of 2 ¼ miles.
Day 2: 1-mile jog, ¼-mile walk, 1-mile jog, for 2 ¼ miles total.
Day 3: 2 ½-mile jog, no walk.

Happy New Year and happy running!

--Susan Hastings

To hear Susan Hastings talk more about training for the The Fleet Feet Run for Your Heart 5K, as well as the health benefits of running, listen to Martin Memorial Healthcast on Jan. 14. To access the Healthcast, visit www.mmhs.com/content/healthcasts.htm.