Running Tip - Water Water Everywhere!

Drink water and drink often. For our runners out there I'm sure you have heard this time and time again. But really, how much water should you drink?

Renowned nutritionist Jenna Bell-Wilson advices runners to "drink water every 15-20 minutes during exercise." But she also points out the importance of determining your individual needs before grabbing that water bottle. First you should determine your sweat rate; you can do this by weighing yourself before you run, then weighing yourself again after an hour of running. For every pound you lose in this hour, you need to drink 16 oz of water to replenish.

So, if you weigh 140 pounds before you run and afterwards you weigh 138, you need to drink 32 ounces of water to replenish the loss.

There is more to it than just drinking water when you're thirsty. So keep healthy and drink up!

Jenna Bell-Wilson also just led a nutrition chat forum on NewBalanceConnections.com . Check back frequently to see who will be holding a forum next. Note: You must create an account to have access to the live chats.

--Cassie

New Balance 817 - Runner's World Summer Shoe Guide

Don't weigh your feet down this summer with heavy materials and stiff soles, try on something more suitable for those hot summer runs. Runner's World presents their Summer Shoe Guide and among the picks is the New Balance 817.

Although the 817 is a great stability running shoe, Runner's World does tell us that it is not a shoe for everyone, their wear testers explain this shoe is "recommended for heavier runners with flat arches looking for maximum motion control."

One really 'cool' thing about the New Balance 817: the updated sock liner is constructed with memory foam cushioning for a more customized fit; sounds pretty comfortable for those long runs.

So, anyone wearing the 817 for the summer? Runner's World says it is a great motion control shoe but how does it perform on the road?

Western States Endurance Run

June 28-29, 2007 380 runners signed up for 100 miles of grueling terrain at the 32nd Western States Endurance Run. The race began at 5AM in Squaw Valley, California, and ended in Auburn. Nearly 100 miles of uneven and challenging terrain make this race one of the most difficult in the world. If you can believe it, the runners compete for a belt buckle! Those who finished within 24 hours won a bronze!

The winner of this year's race, Hal Koerner of Ashland, Oregon, ran 100 miles in 16:12:16.

It's truly amazing to finish the Western States Endurance Run. Runners not only have to battle the distance but changing climates, challenging mountains, and unpredictable trails.

Congratulations to all of the participants!

--Cassie

Marathon Training: Treadmill Vs. Running Outside

From what I hear, training for a marathon can be pretty intense. You need to hit a certain amount of miles per week, keep up with your pacing, and keep healthy all before the big day. So, if you live in an area with unpredictable weather, treadmill running might be the way to train.

There are pros and cons to treadmill running:

Pros:

• You can keep training in any weather, your running does not have to depend on the weather outside.


• You can keep track of your miles more accurately.

Cons:

• Running on a treadmill can give you a false sense of speed.



• You may keep a different pace on a treadmill than what you would keep outside.
  

Do you prefer running on a treadmill or running outside? Personally, I love scenery. I also love feeling like I'm going somewhere and actually covering ground. What about you?

--Cassie

Your Defining Moment - Dean Karnazes

Through my short 10 year career in running, I have had my own moments of question and doubt. Can I make it this far? Should I be going this fast? Am I still breathing? Runners of all skill levels and experience have been there. Ultra Marathon Man Dean Karanzes shares with us how he reached his moment of self definition. He writes, " We all have those moments that define who we are...."

June 21, 2007 in Times Square Dean Karanzes attempted to break the world distance record of 24 hours on a treadmill. He lost all ten of his toenails in his attempt to push through.

What is your defining moment? As a runner, mine has to be my senior year of high school's final cross country meet. I finished 10th in the race and had an all out battle with 2 other runners at the finish line...it was only for 10th place but for the average high schooler, it may as well have been 1st.

--Cassie