5. You don’t drink enough water

Long runs require that you stay hydrated. In the days — not just hours — leading up to a long run (8-10) miles, drink lots of water.

About an hour before a long run, experts say to drink about 16 ounces of water and about four ounces right before you set out on your run. Those days you feel like you’re dragging?

More often than not, it’s dehydration. Keep hydrated, even if you feel like you’re going to the bathroom all the time. This will help you run faster and longer, while also preventing things like heatstroke, muscle cramping and headaches.

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