Running Fueling and Hydration for Summer Races
Do you have a hot summer race coming up now that live races are back? Would you like to know why you should pay extra attention to fueling and hydration when the temperature and dew point rises? Did you ever think about how much water you lose while running? Want to know what you should eat and drink before your long runs this summer?
This week we learn all about hydration and fueling from registered dietician, Kayla Slater!
Kayla is an online plant-based registered dietitian nutrition and run coach currently residing in beautiful, sunny Florida, with her boyfriend and dog. Kayla has been plant-based for the past five years and running for over 10 years. She is currently training with her dog, Yukon, to qualify for the Boston Marathon. She is also the owner and founder of Plant Based Performance Nutrition and Run Coaching, LLC, where she provides personalized and group support for recreational and intermediate endurance athletes who want to fuel on plants for their health, the environment, and animals, while gaining the plant-based performance advantage. We are so excited to have her share her knowledge with us this week!
Click below to see the video from the Healthy Runner Live!
Listen to the Podcast Episode during your next run!
In this episode, Kayla covers these common questions and so much more!
- Why do we need to pay extra attention to fueling and hydration when the temperature rises?
- What should runners use as a gauge to determine if they need to alter their typical long run hydration plan for race day?
- How much water do you lose running?
- Is there a way to measure how much I sweat when running? Is there a sweat rate calculator like we have pace calculators?
- What are your go to recommendations for what to eat before running a race or long run?
- What electrolytes do you need when running? How much electrolytes do runners need?
- Best source of plant-based protein after a run?
Connect with Kayla Slater:
Website:https://plantbasedperformancenutrition.com/
Instagram: @plantbased_performance_rd https://www.instagram.com/plantbased_performance_rd_/
Facebook: Kayla Slater Rdn https://www.facebook.com/misskayla31090
Plant-based Performance Nutrition and Run Coaching LLC Facebook Page: https://www.facebook.com/kaylaslatermsrdn
The Plant Based Performance Running Community:
https://www.facebook.com/groups/plantbasedrunners
This week we are sponsored by UCAN! Looking to get that fuel to keep you going on those long, hot runs? Look no further than UCAN’s brand new on the go fuel that is powered by superstarch! We thank UCAN for continuing to support the show and sponsor this episode while also offering our listeners 20% off your full purchase when using the code HEALTHYRUNNER at checkout at ucan.co
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Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!
Warmest regards,
– Duane
Duane Scotti, PT, PhD, DPT
Physical Therapist For Runners
Board Certified, OCS
(203) 376-6514
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You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
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