21 March 2004


 

  21 March 2004 -  The World is Running

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Thailand Marathon

Training Tips

The Thailand Temple Marathon and Half Marathon will take place in hot and humid conditions, which most international runners will be unaccustomed to.  Here are some tips for training and running in the heat. 

Dehydration 

The average person does not drink enough.  The ‘standard’ minimum is quoted as “eight 8-ounce glasses of fluid a day”.  More if you also drink coffee, tea and other diuretics.  Runners need anywhere from four to eight QUARTS – that’s at least sixteen 8-ounce glasses every day! 

Drink water or sports drinks; fruit juices and other drinks if you don’t have to worry about calories. 

Start to focus on just how much you drink every day, and it will soon become a habit. 

When working out or racing 

Drink 16 ounces (2 glasses) about 2 hours before the race or work out.  About 15 minutes before you run, drink another one or two glasses of water or sports drink.  Drink early and drink often. 

During a race, you should drink six to twelve ounces for every 15-20 minutes of activity.  So don’t miss any of those water stations!  Many experts recommend that, for a race or work out of longer than one hour, this fluid intake should consist of a sports drink or electrolyte solution, not just water. 

After the race, drink at least 16 ounces of fluid for every 30 minutes you ran – but not all at once, or you could experience hyponatremia, which is caused by drinking too much water all at once and not taking in enough sodium.  You can avoid this by drinking sports drinks as well as water! 

For more Hot Weather Running Tips, click here.

Plan your Training - Get Help

If you have taken the plunge, and set your sights on a trip to Thailand in March 2002, to participate in the First Annual Thailand Temple Run, you need a training program.  Whether you are entering the full marathon, or the half marathon, there are programs tailored to your needs. 

In the last 12 months, I have entered a one-day Action Asia National Geographic Adventure Challenge, and the Great Wall of China Half Marathon.  For both, I used the excellent services of www.asimba.com.  There is a wealth of information, tips and training programs – and the latter can be received as a daily email to follow.  Check it out and find something to suit your personal requirements.

 A few of the many other sites offering training programs are:

  • Kick! Complete guide to running, jogging and racing
  • Runner's World UK Online
  • FITTNESSANAYLYST.COM

Caroline Tapken
Runner

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