Training in Florida during the summer with no water would be Rest In Peace to me. Lost 6 lbs on my long run last weekend. I’ve gotten close to heat exhaustion- no bueno
I live in Florida as well. You can slowly build a no-water run. Takes some time, but I was able to go from 8 miles to 14 miles in a few months before the dehydration begins to cause more damage than benefit.
@@GoSlowToGoFastOG It's more for mental training than physical. Especially in marathons, I feel dehydrated in later miles even if I perceive enough fluids have been taken. Knowing that I put in the training, gives me mental ammunition that I can replicate it in a race. For most of the summer, I ran at 4am when it was 78F+ and 95%+ humidity. (YT: TheFaster262)
I live in Florida as well. You can slowly build a no-water run. Takes some time, but I was able to go from 8 miles to 14 miles in a few months before the dehydration begins to cause more damage than benefit. One day, I want to try to get to 20 miles without water, but Florida sure finds a way to keep us humble. (YT: TheFaster262)
@@bryangrullon sorry Bryan, in no way would that help your running. It's 95% humidity all summer. You need water every 6-7 miles at least. Not taking in water isn't a good idea in Florida.
Lived in Florida my whole life 37 years and have worked outside since 15. I’m acclimated to the Florida heat for sure. I run and race in Florida and tend not to bring water with me. I keep my self very hydrated throughout the day and I believe that helps me get through my runs. Now I will take a few sips of water and gels/chews on anything over 10 miles
QD: As someone who is a salty sweater I drink something with electrolytes like tailwind. When I was in the mountains this summer I felt drinking more helped me especially doing 14ers adjust to the elevation.
QD: I always carry two 500ml flasks and I know where exactly is the closest water resource during my long trail runs. I don’t drink that much. BUT whenever (rarely) I ran a long trail run without any water, I had the feeling that I was going to die on the mountains... awful feeling! Same thing with gels, I just carry them and rarely use them, but without them I feel very anxious.... Great video! We learned a lot! Thank you. BTW: 1. I heard a discussion by some runners in the woods about inhalers & steroid inhalers and about cheating in races by grabbing the signs in order the other runners to lose their way to the finish line. Could you do a vlog about performance enhancers in trail running and FKT’s ? How real could all FKT’s be, without any drug control. 2. Could you do a vlog about the amount and the quality of food that you receive? I have noticed that sometimes your plate is almost empty. 3. Vlog about eating disorders in running world?
QD: Usually take a Gel every 45 minutes, and anything over half marathon I'll take a vest with bottles or a bladder with a hydration tablet mix. I sweat a lot, so I like to keep topping up with little sips every so often.
QD: In Australia being in Southern Hemisphere seasons are “in reverse” so just coming out of winter running now. For long runs I usually have a set course along a bike/walking path that has water/drinking fountains and I stop for 10-15 seconds to take a mouthful of water during the long run. Since COVID-19 has happened water/drinking for brains have been out of use and wrapped in plastic to stop their use to limit spread of virus. This has meant that since April this year I have been doing all middle distance and long runs without any water intake during the run. I have been running 150 minute long runs and 23km middle distance runs with no water intake. I have adapted to this however as the weather starts warming up the ability to go 2 and a half hours of running without water may not be such a wise thing. Hopefully come November December restrictions will be easier enough that water/drinking fountains are safely usable again.
The sled has no concentric contraction like box jumps, lunges etc. This means it will be less taxing on the body and u'll be less sore so it's a very useful exercise to incorporate for runners
Charlie Bond I think you mean eccentric, eccentric is when the muscle is relaxing back to the stretched position. Concentric is when the muscle is contracting.
*Eccentric contraction. Eccentric contractions cause more damage due to the increased force production with lengthening under tension. Concentric contractions are inherent with knee and hip, and ankle extension in the sled drive. Sorry, but the physiology nerd in me had to reply.
I don't use electrolyte additives, gels or sports drinks because my blood tests usually show elevated potassium. Too much potassium is dangerous. I put a little table salt in my water sometimes, that's all. I think it's important for runners to be aware of their individual body chemistry, and not assume that what works for others or is advertised will work for them. It's alarming to me that athletes assume a supplement is good just because it is palatable and doesn't turn their stomach. I get blood tests at least annually, with follow-up blood tests if there is anything unusual. I have tried wearing a hydration vest and sipping every mile or so on a long, hot run, but I didn't find it made any difference. I sweat so heavily, there's no way I can keep up with the fluid loss.
Totally agreed on adaptation. I live in St Louis, MO area and do 20+ mile long runs with no water or nutrition over the summer months. No stranger to 75-80 degrees and 90% humidity. Not at high elevation of course, but the humidity will wipe you if you don't know your body. All about adaptation and embracing the conditions. Now that fall has hit it only feels that much more effortless at any pace 👍
QD: as you said, conditions affect the fuel and hydration. But in general if the run is under 90 min I take nothing. for runs from 2 to 4 hours (trails), is half a litre per hour and something to eat every half an hour (both after the first hour). I eat something more substantial (like a salted sweet potato wrap) on the hour and a gel on the half hour. I normally don't do more than 3 hours on roads and for those is gels every ~half an hour after the first hour and not if the remaining time is less than 40 min. Also I drink less when running on road.
QD: i recently started using camelbak vest with 1.5L water carriage, as I used to do long runs with groups that have water stations set up before pandemic. I like to mix water with gatorade half and half. I take a few Gu energy gel depends on the long run distance
Hey Seth New to your page But loving the content Shouting out a big hello from Auckland New Zealand But i really hope you make it to the Azores My Father was born there but emigrated when he was 5
Great insight/information on hydration and conditions - thanks Seth. QOTD - Long runs in the summer = GU gels and water/electrolyte mixture (using a SPIbelt). Long runs in cooler temperatures = less of both. Very high humidity here in the summer, so "long runs" cannot be very long .... looking for a good hydration vest .....
QD: Congratulations for your FKT 👌 My long runs are between 90-120min, carrying water only in hot days on summer time and if I carry it is on my back and I drink only to wash my mouth and never full. For the food, I am T1D-LC then I take maple syrup gels in case of hypoglycemia as per my CGM.
QD: my son and I always wear an Ultimate Direction utility belt on our long runs. In them we have our phone, a bunch of SIS gels and a silicon soft flask of water with an electrolyte tablet in it. We usually only carry 250 to 300 ml for a 28 to 36km long run. When I do long trail runs l wear a vest with gels, bloks and fluids. During the pandemic, the city has turned off all of the water fountains, so carrying fluids are even more important. My son is a big lad, 190cm (6'3") and 72kg (160lb), which requires higher energy output than a small person like you. Physiology does play a part in this.
@@htmonaro1969 Unfortunately here, runners are sometimes even attacked for our shoes. I've been fortunate, but like your son, I'm also quite a big guy. We go running with the bare minimum to make sure we aren't targeted. It's an unfortunate reality here.
In winter (Europe) I run without water three and half hours, slow pace. But, I have trained that for years, even in summer - up to two and half hours... No food, no water.
With the past few vlogs, it's like you've been peeking directly into my life! I'm training for my first half marathon and have recently started carrying coconut water in a hydration bladder for long runs. (Basically, if I'm going to be out for an hour or more, I bring the coconut water) For shorter efforts, I carry 2 6oz bottles in a small fanny pack thing, filled with water. I live in the Hudson valley in New York and our humidity is atrocious, especially combined with the heat in the summer time. I've really been liking the coconut water. Little bit of calories, carbohydrate, sodium, potassium, magnesium in every sip, it's working for me.
Summer long runs vest and gels every 30 mins appr and even a soft flask if temperature is around 30 celcius for shorter runs. Just bought a small vest though for winter to carry max 0.5l and a few gels for the cold medium/long runs.
Seth, you are so right about high humidity being a game changer. I typically start my runs here in Thailand before 6 a.m. The temperature at that time is typically between 77-82 degrees Fahrenheit, with humidity in the 90s. So, with a temperature of 77 degrees, the "feels like" temperature is usually in the high 80s before I even start my runs in the dark. Once the sun rises, well, you get the picture. My sweat never evaporates; I am soaked in sweat within 3-4 miles. Body core temperature has nowhere to go but sky-high because it can't be cooled by sweat evaporation. So, whenever I estimate that a run will take over an hour and a half, I take a running belt with a 16-ounce bottle of Tailwind or Gatorade. Here in Thailand, I typically lose 8 pounds on a long run of 15 miles, even taking my 16-ounce bottle along. I was just like you in my younger years growing up in Northern Utah, which has a climate and higher elevation just like Colorado. Not once did I ever take water on a run in Utah. Whether it was a three-hour mountain run or a 20-mile long run at 6:00 mile pace, I never needed water. Sweat immediately evaporated, my body stayed cool, and I believed I was an awesome heat runner in the summer. And I was--in a dry heat. Now, running in the tropics, I have a positive outlook that the heat and humidity is working on my body with nearly the same benefits as altitude training. And whenever I go back to Utah to visit family, I love how the altitude has no affect on me as it used to when I lived and worked at sea level in Seattle, and all my runs are faster with less effort.
QD: I normally drink 1/2L per 45min, less when its cold but still, hydration for me is key, especially during ultras. GREETINGS FROM SALZBURG/AUSTRIA!!!
QD: If I'm planning longer than 120min. duration I hold small bottle in my hand and if planning longer than 150min. I carry few small gels. Don't know why but all of my pleasant long runs happens after heavy dinner first on the morning without breakfast in cool Northern Europe weather.
Seth I would highly recommend drinking water during your long runs our bodies are machines we need to fuel them correctly so they run more efficiently. It can also affect how your body reacts during a race long distance specifically if we do not practice eating and drinking during training on race day when we are racing and are pushing harder we take in more calories and water which the body is not used too and leads to GI distress. Have you ever tested out how much water your body uses during a run, you should weigh yourself prior to a run, run come back and weigh yourself see what the difference is. I generally use a running vest with two soft flasks with tailwind. Now if you train with that weight and race with out it that will help with performance as well 😉
Hi Seth, the vlog has hit a lot of bells, living in the Philippines I can attest to the humidity - I also hate to run with handheld water with some of the same reasons you pointed out and when I do 15K daily runs - I normally can reach 11-12K in about 55mins at steady pace before I have to stop for a drink (store) before I continue and even by 30 mins i'm absolutely drenched in sweat.
Load up on some Matcha lemon lime skratch, sometimes some beet juice for the Nitrates. I can run about 2 hours no water in the mountains. I live at 8150’ and have gotten use to running in the mountains with less water, but if I push myself on harder runs I might take a little water.
Great vlog today Seth! I can't run with hand held water bottle, it's too awkward for me. I like the vest way better, but I really never drink a lot of water on my runs. If I'm running two hours or more, I definitely need some sort of electrolytes drink.
They also call themselves Rarámuri (those who run fast). When I was living in Baja California I had the privilege to visit this fantastic area, travelling with the CHEPE (train) from Los Mochis/Sinaloa all the way to Chihuahua/Chihuahua. We stayed in Creel to visit the area. GREETINGS FROM SALZBURG/AUSTRIA!!!
Seth not only growing up and living at altitude but also the remarkable fitness you have attained, your lower respiratory rate blows off less water . I also believe runnersuch as yourself who are on the physical small size have less body surface area to cool and therefore sweat. Congrats on the SLT FKT - amazing 😀👍🏃♂️🏃♂️
Totally agree with this - I think training is about understanding your limits, and getting the body ready for the higher intensity and demands of race day. I can’t do more than 2 hours without water (unless it’s very hot), but still train light, and I hate carrying water as it messes up my arm movement!
Another reason some us dont carry water is we train like we race. I dont carry water during a road marathon, i rely on the stations i only carry gels and my phone in a flip belt. Luckily theres always full cups since im sub 3. Likewise on runs over 14 miles i stage water bottle now since water fountains are shut off. Im with seth on trying to keep your running form as close to natural as possible. Great talk.
QD: I was the same. Never drank, not even during workouts. A couple 20-milers in midday heat near MP that turned out very bad got me thinking. These days I still don't drink during easy runs, not even on long runs. I just hydrate the day before and top up during the hours leading to my run, and have 500ml recovery mix (peeroton, we don't get unived here) afterwards. Now, quality sessions (LT, MP, Intervals) are a different story. I always bring a bottle hide it, and take a sip between reps. Especially on the track it'd be plain stupid to not bring supplies. I usually run between 10:00 and 17:00 when temperatures peak, so water is an absolute must during Q sessions. Add my high sweat rate (I lose about 3kg during an easy LR, 5kg during LT/MP sessions) and not hydrating - while not fatal - would definitely hamper performance by A LOT during the later miles.
QD: Depends on the temps but a general rule if my runs over 2hrs I'll wear a race vest & have a soft flask with me, I can then have a nibble or two with me in case I want them, sometimes it's nice to sit at a scenic spot & chill & take in the view for a minute or two 👍🏃
QD: So my long run/marathon race routine is well practised. Every Sunday is a chance to fine-tune and get the body used to it. I have a bowl of porridge & a coffee for breakfast, 1 hour before my run. I use the Science in Sport Electrolyte gels and take one every 30mins, I carry a 500ml bottle of water which I sip on throughout the run but usually only get through that if I run over 22 miles. I have been wondering whether carrying a bottle is going to have an impact on my form, it doesn't feel like it is, I do swap hands throughout the run to try and balance it out.
During the summer months I carry a 8oz belt bottle or a handheld for anything over 5 miles. Usually just water. If I am doing over 8 miles I'll carry a larger handheld as well and fill the small one with Powerade Zero (I live low carb). If doing half Marathon distances I will usually weather my UD vest with front bottles filled. One water. One P Zero. I am a sweater. As in during the summer I wear buffs because I will saturate a hat and the brim will rain.
QD: for road running I don't carry water for anything less that 1.5 hours, but that drops to about 45 minutes if it's summer with heat and humidity. Almost all of my trail runs are over 1.5 hrs which I carry water in large part to consume electrolytes from gels/chews and (in summer) saltstick tabs.
QD: I get the "sloshing in the stomach" sensation if I have more than a few sips on a run, so I try to minimize my fluid intake during the actual running. I've learned to hydrate really well the day and hours before any longer run I do, but it can be really tough to hydrate enough in the humid summer months. I finally gave in and bought a hydration vest this summer, but I agree that it affects my form a bit.
When I still lived in Germany I never drank water on my long runs but since I moved to Dallas, I finish a bottle or two. A few weeks back we had a temperature of 108 with 90% humidity and I finished my 0.5 L bottle after two miles already. Absolutely brutal but great training for the fall
QD: above 15•C I need to bring a water bladder on my back (built like a wookie, so I sweat profusely), and need to drink about 600-800ml water/hour. I take a gel after 1hr and then every 30-45mins (max glucose intake is bout 60gr/hr I read somewhere).
I have used a vest but also notice the difference but certainly the easiest if wanting to enjoy a long run with no loops. I do have a a long run that I now have turned into loops with each being around half an hour in length so doing similar to what your coach did with some form of aid station but every 6-7km. I have found my treadmill to be very useful for practicing refuling while at race pace because you have the nutrition there all the time but without the need to carry. In terms of how far without I can go 2.5hrs without but I find it impacts my recovery.
I dont run in messed weather thanks to southern cali but i do go on 13 miles runs after working in construction. I hate catching traffic when im trying to go for a run
I have a Salomon active 2 vest and take 1 soft bottle (500ml) for 5-8km runs, and both (1000ml) on 10+km runs. I use a hydration tablet in each. I’m 6 foot and 230lb, so definitely produce a lot of sweat and feel better when I replace the fluids. Now we move into autumn, I expect I’ll halve the water on colder days. This summer in the UK has been very humid (80-90% on some days)
Wow, surprised to hear you mention my country israel, even more surprised that you know about how horrible the summer is over here. From june to september it never dips below 27c(it only gets that low in the middle of night for a bit) and goes up to 40c. hunidity is always around 80+ where I live. I started getting serious about running right around may and summer has been hell. In the past two weeks it started cooling off and running has become so much more enjoyable. As for water, I drink more the 2 litres of water on summer long runs haha.
I carry water for anything over 45 minutes. I am usually NOT well hydrated to start with so I need it while I'm out there . Also will take a gel if over 1 hour.
QD: very good topic! I usually carry water on runs above 12k. But often end up needing a bathroom stop. Looks like I may be over cautious in that department. Too bad I can’t seem to be able to get Unived or Spring energy gels in Canada so usually using cliff or gu or huma for anything more than 20k.
Haha! Don’t do what I do! I agree there. I live in Florida and the water is a necessity. I can’t imagine that depriving your body of water on purpose could be healthy? I carry a hydration belt or for long runs, put out a cooler or plan a route that has water stops.
I don’t drink on my long runs either, I just carry a few dates for the sugar and potassium, I find if I occasionally deprive my body in training it’ll adapt and then respond better on race days when it’s being fuelled correctly, I wouldn’t advise doing something like that unless you’re more experienced though
I run with a flip belt and (2) 6oz bottles of water in the belt. Doesn't bother me when I run. Don't always use them but nice to have them in the NC heat when needed. I hate holding a water bottle in my hand so the belt makes it a lot less noticeable. Better safe than sorry.
I live in the CO mts. @7900 ft. I run early in the warmer months to avoid sun/heat and therefore minimize sweating, make sure to hydrate the day and evening before (which is always wise before race days as well) and don’t need to drink up to about 90 min. I drink as soon as I get up in the AM and try to be sure after that and having coffee and a light breakfast that I’ve had time to empty both tanks! But I always carry Huma gel- they’re quite liquidy. For longer runs I don’t risk no access to water and I take gels every 35-45 min. I have very high metabolism, Hydration mix choice is .Skratch labs. I use a Nathan belt w.2 flasks of on my own but usually my husband assists with all this so I can run free yet safe.
QD: For my long runs I usually don’t intake anything, but they’re only 8 miles (a little over an hour). Luckily here in the Seattle area the temps are pretty moderate but it’s pretty humid since it’s at sea level. As I progress my long run I have a feeling I’ll need to at least drink some water on the run.
QOD: I carry a water bag and eat dates during my long runs. As you said, high level of humidity(Israel) making it extremely difficult to run more than an hour with out water(And dangerous some days). During the long runs, once you get thirsty, does you mind shift the focus from your mantras to "I need to get water"?
QD: My Sunday long run routine starts basically on Saturday morning. I have a pretty big carb and protein day on Saturday - breakfast sandwich, nuts, something like pizza or chinese food for dinner, lots of water in the evening. The next morning I wake up early and drink a protein smoothie (about 500 kcal) with some coffee and about 20 oz water. 90 minutes later I hit the trail with a 20 oz. bottle of Nuun Endurance and a gel packet. I don't always use the gel unless I can sense a bonk coming and I start with half around the 2-hour mark and do the other half 45 min later. I typically start sipping the water around mile 3 and aim to finish it very gradually by around mile 15. This is for an approx. ~15-20-mile run.
Being in Hong Kong you may imagine how humid it can get, and not just in summer. I always leave home with at least 500ml if I go for less 1 hour run, if plan to go longer I bring an extra bottle or make sure along my route there is some place to refill. When going for at least 2-3 hours I carry the vest with 2 bottles of 500ml plus an additional almost 1L of Aquarius type of drink. In the end I will refill at least one more liter on the way back. I know I sweat a lot, so is better I have plenty to drink. Drinking over 3L in an effort of 20km in the trails (around 3 hours). I put some electrolyte tablets like Nuun to make sure I have good levels. Glad that autumn season is on us and is starting to get a bit cooler. The runs gonna turn lot easier :) but hey, knowing how to manage running in the heat is a good training too.
Great run down of the necessity of water based on location and distance. Living here in the UAE and sometimes humidity will reach 100%. Definitely a game changer. Not to mention the very high temperatures to add to the extreme weather. Always stashing a large water bottle along the run!
Very interesting. I carry water on any run over 4 miles, even races. I really go downhill once I start feeling dehydrated and in races just don't have to rely on when organizers have stops. I've basically conditioned myself to not notice the 16oz bottle but I do also focus on not letting it impact my arm carriage. An odd point to it is I've also conditioned myself to only use left hand to carry it, if I carry it in my right it just feels really strange. Even with early morning runs in summer the dew point will be high 60s or over 70.
QD: At almost 57, I’m going to err on the side of caution typically, and have water (and gels) with me, despite the extra carry weight. middle of summer,
QD: Texas runner here. I'll usually do 1 hour or under runs with no water, even in the summer, but my last 15 to 20 min are much slower. My long runs (90min to 2 hours) water is mandatory. Last hot and humid 2 hour run drained a 2 liter bladder and still lost about 5lbs on the run.
when I was training for a HM last year I didn't carry fuel, but just a 250ml water flask in a Flipbelt. Now I am training for a full marathon in the hills which I know will take me about 6-7hrs. So I am training like I will race - experimenting with Gels / Tailwind and bigger water flasks in a vest. Also I live in Hanoi - and it is extremely humid here.
QD: I spend time both in Texas, mainly summers when it gets really hot, and the Ozarks in Arkansas. When in Texas, water is critical, and if I'm out for more than 45 minutes in that 100+ degree heat, I'm carrying a handheld bottle with me. In AR, the weather is a lot cooler and I can go up to 90 minutes without any water or calories sometimes.
I'm in Florida, but I also rarely drink on my runs. I've somehow conditioned myself to go without. On the longer 15+ mile runs, if I go by a fountain I stop and get a swig. That said, I'm usually not in great shape at the end of those.
TEXAS i used to run without water... i adapted.. kind of... I changed that. I wear a hydration vest. I carry some water and huma gels on the longer runs 2 liters of waters/ mixed w/ Skratch or Nuun ..... I still carry my vest on short runs - 1 liter and thats it. I carry other stuff like my little 22 so .. i have other reasons to carry my vest. ☺️ The winter was very mild last year. I hope for a nice cold winter for texas lol I wish we had the 40 degree temperatures in the morning for those speed runs.. HUMIDITY makes a difference. I think if i lived in Colorado it would be less water too.
QD:If it’s not to hot I believe that I can run 21k without a water but I always bring some with me,1-2 energy gels(but I don’t use it always ) and i like to bring also 2-3 dates fild with peanut butter and pinch of salt 👍
I only carry water in the summer time. Otherwise I also live at 5000 feet and train in the mountains up to 7-10 thousand feet. If it is cold you absolutely can go without water for long run. And if it just recently snowed you can simply eat snow.
Regardless of season I will do a half marathon or 2 hours and not take water. Anything above that I’ll grab an electrolyte replacement drink at the 2 hour mark. With that said I do drink a quart of water 1 1/2 hrs before my runs.
QD: Hydration vest with a water bottle is comfy and hands free for me. I like honey stinger chews, they're convenient to eat at a rate of about 1 per mile. I like tailwind in my water. I'll also take down some baby food tubes, spring energy gels, and I love to have a small bag of some plain lay's potato chips on the run.
I do my long runs on the weekends. I carry water on a camel back and drink after every 5k whether I am thirsty or not. Works very well for me. My Camel back is a two litre one. I never finish it for the 33k but I almost always drain it during my 40ks. It feels a bit heavy when I start running but it sits well on my back and gets lighter with every drink.
Please hydrate when you run especially we are not Tarahumara runners and not conditioned to do as they do. It’s extremely dangerous if you are going for a long run >20 miles without a single drop of water, it might cause serious kidney damage, especially if you live in somewhere with higher humidity, in no circumstances anyone should try that, drinking water during the run won’t make your run time much faster. Just imagine the goat Kilian Jornet who run mountains since 3 years old still carries water with him when he run the mountains, and he basically won all the prominent trail races before the age of 30. *This is meant for new runners who has yet to figure out their running economy, limits, sweat rate and whatnot. If you are seasoned runner and have been doing so with no issue, more power to you.
After getting another base building year out of the way, I want to really for on speed over longer distance. I have become too comfortable just running and finishing ultra and not pushing full out. I need to figure that out.
QD: I don’t carry water or nutrition for less than 90 minute runs. Once I cross that line I carry 16oz with electrolytes for hydration (consume at 8 oz/hour in small sips) and a gel for every 45 minutes. I’m sure I could consume less. I just find it harder to recover if I drop to less than that.
QOD: For my long runs (15 miles upwards), I hydrate well to begin with and keep myself topped up with isotonic gels. My isotonic gel of choice is High5 Aqua.
QD: When I get up to 23 miles, I will often set up a route which requires me to do 3 laps so I keep returning to base (home or car) for fuel/water. I usually go for gels every 30-45 mins along with 250ml water with an electrolyte tab dissolved in it every time I get back to base.
Water if 2+ hours long ; carrying some pink salt (max 1 tsp) I ingest half at 1h mark, then 2h mark. Marathon training. Prefer hydrating before (and avoiding coffee/tea) and after.
For myself I noticed that I’m always running faster after refuel with water- so I hide every 5 K a bottle of water on my running course the evening before my long runs. Beside this I have a 0,5 L water with me. And I sure it’s the healthiest way...
Here in Missouri, higher humidity, especially in summer. Even on 8-10 mile runs you gotta have water. I can easily loose 5-6 lbs in sweat even with using the vest with 2, 20oz bottles, with electrolytes!
QD: For 1hr+ runs, I use a hydration pack with water and carry a handheld bottle of coconut water. I also eat a gel about every 5 miles or 45 minutes. Works well for me, but always looking to improve it.
@Seth , check out ross edgley (sports scientist who swam entirely around Great Britain) for why the sled push is working so well for you, basically it's concentric only, no eccentric negative w contractions hich are responsible for the most soreness. It's why downhill running leads to a lot of quad soreness too, lots of eccentric loading (contracting the muscle while it lengthens) QD: Salomon hydration vest (I like to keep my hands free), 0.5L per 10km, so have done the marathon comfortably if I pack the 1.5L bladder and 2 front 500ml bottles. Electrolyte tablets and SIS isotonic energy every 50 mins. I'll be starting to upload my trail runs as the vest gives something to clip the GoPro to
I almost always run with a running belt carrying a water bottle, even in longer races. I try and avoid gels during training, even harder long runs (but will use gels in races of 21k or longer), but will use electrolyte drink occasionally, more often in summer. I have a high sweat rate so water and salt intake is important especially during an Australian summer.
Carry a handheld bottle and switch hands every mile or so. I don’t really understand why you would want to “push the limits” of dehydration. It’s not more honorable to suffer more due to thirst.
Typically no water or hydration for my runs. My long runs typically won't go over 2.5 hours. Even when I get to a 20+ mile runs with a 10 mile tempo end I have done them without water. But I think it is important to be able to run with and without hydration. Even for road marathons that I mainly focus on you may or may not get all the water stops or gels that you want depending on the course and how your body and stomach feels. You also have to be able to practice getting those fluids in at pace and the possibility that you decide to strategically miss a stop or two later in a race because you think you can finish it out. Every so often my wife will follow me along on a walking / biking trail on her bike and give me a bottle every couple of miles and provide a gel at times so I can mix it up some.
I have a belt that'll hold a small flask and I usually take that on my daily run (I live in Boulder). I drink maybe 6-8oz over an hour. Anything over an hour, I take a gel with me too just in case. My blood sugar is weird though and I tank pretty easily. Long runs on the trail, I take about a half liter per hour that I'll be out. I average about 250 calories per hour. Usually, that means a gel on the hour and half a waffle (or something from the aid station if I'm in a race) on the half-hour.
QD: just saw this vlog. I typically don't carry water when I run unless I know I haven't hydrated properly throughout the workday and I'm going for a distance greater than 10 miles in hot, sticky weather. I just know that anything greater than 10 miles, in summer, I need something to get me through those last a few miles. Although, if it's cooler weather, I can stretch that out a few more miles
I have a backpack it’s a USWE really good pack has the water I need and I also take GU gels on my long or short runs. My train of thought is a train like i race.so if I don’t train with the pack it’s really not the same when race day come. Also PR lotion is a game changer for me.
I can go about 15km without water comfortably, but the deficit can blow me up over longer distances. So for standard marathon I need top up of fluid every 7km or so. I'm not an elite runner so this is fine.
Here in Texas - I start bringing water with me in the spring and even on 'short' 6 mile runs. The heat, humidity, dew point (especially in the summer) can be brutal and life-sucking.
Wow, you mentioned again my country the Philippines. In summer time we usually start long run in 3am or 4am, because in 7am here its super hot by the month of march to may. It is fortunate that now i moved in Baguio City where 1500 meters above see level so its pretty cold here, i can start running from 6am to 10am.
QD: Its funny. Mountain biking I avoid drinking as much as possible to help conserve for long hot rides. Running anything over 40 mins I like to have a bottle. For food, I've started to include a little snack like gummies in runs over 9 miles to just get a little sugar to finish the run.
Sir seth is correct the humidity here in the Philippines is brutal sometimes but I'm used to run 13 and more miles without drinking water. Maybe it's also being rehydrated before going for a run, I drink 2 glass when I wake up and another glass 10 mins b4 my run.
Training in Florida during the summer with no water would be Rest In Peace to me. Lost 6 lbs on my long run last weekend. I’ve gotten close to heat exhaustion- no bueno
I live in Florida as well. You can slowly build a no-water run. Takes some time, but I was able to go from 8 miles to 14 miles in a few months before the dehydration begins to cause more damage than benefit.
Yep, don’t miss that about Florida. I remember losing as much as 6lbs while emptying 100oz camelbacks on 18-24 mile runs.
Bryan Grullon that’s great. I won’t be testing that out in 81 degrees and 80 degrees dew points 🙂
Bryan Grullon. What is the benefit of training in a dehydrated state? Is is more of heat acclimation? Or something else?
@@GoSlowToGoFastOG It's more for mental training than physical. Especially in marathons, I feel dehydrated in later miles even if I perceive enough fluids have been taken. Knowing that I put in the training, gives me mental ammunition that I can replicate it in a race. For most of the summer, I ran at 4am when it was 78F+ and 95%+ humidity. (YT: TheFaster262)
In Florida in the summer months, not drinking water on a 15-18 mile run could lead to death. Just saying
Same in Arkansas 100% humidity 😫 no water = Death
In texas too...
I live in Florida as well. You can slowly build a no-water run. Takes some time, but I was able to go from 8 miles to 14 miles in a few months before the dehydration begins to cause more damage than benefit. One day, I want to try to get to 20 miles without water, but Florida sure finds a way to keep us humble. (YT: TheFaster262)
@@bryangrullon sorry Bryan, in no way would that help your running. It's 95% humidity all summer. You need water every 6-7 miles at least. Not taking in water isn't a good idea in Florida.
Lived in Florida my whole life 37 years and have worked outside since 15. I’m acclimated to the Florida heat for sure. I run and race in Florida and tend not to bring water with me. I keep my self very hydrated throughout the day and I believe that helps me get through my runs. Now I will take a few sips of water and gels/chews on anything over 10 miles
Fall running starts today! I carry water 99% of the time (and electrolyte/energy mix on long runs). I don't have SJD's endurance!
Your smart. Don't listen to anyone that says you don't need water. Dangerous
QD: As someone who is a salty sweater I drink something with electrolytes like tailwind. When I was in the mountains this summer I felt drinking more helped me especially doing 14ers adjust to the elevation.
QD: I always carry two 500ml flasks and I know where exactly is the closest water resource during my long trail runs. I don’t drink that much. BUT whenever (rarely) I ran a long trail run without any water, I had the feeling that I was going to die on the mountains... awful feeling! Same thing with gels, I just carry them and rarely use them, but without them I feel very anxious....
Great video! We learned a lot! Thank you.
BTW:
1. I heard a discussion by some runners in the woods about inhalers & steroid inhalers and about cheating in races by grabbing the signs in order the other runners to lose their way to the finish line. Could you do a vlog about performance enhancers in trail running and FKT’s ? How real could all FKT’s be, without any drug control.
2. Could you do a vlog about the amount and the quality of food that you receive? I have noticed that sometimes your plate is almost empty.
3. Vlog about eating disorders in running world?
QD: Usually take a Gel every 45 minutes, and anything over half marathon I'll take a vest with bottles or a bladder with a hydration tablet mix. I sweat a lot, so I like to keep topping up with little sips every so often.
QD: In Australia being in Southern Hemisphere seasons are “in reverse” so just coming out of winter running now. For long runs I usually have a set course along a bike/walking path that has water/drinking fountains and I stop for 10-15 seconds to take a mouthful of water during the long run. Since COVID-19 has happened water/drinking for brains have been out of use and wrapped in plastic to stop their use to limit spread of virus. This has meant that since April this year I have been doing all middle distance and long runs without any water intake during the run. I have been running 150 minute long runs and 23km middle distance runs with no water intake. I have adapted to this however as the weather starts warming up the ability to go 2 and a half hours of running without water may not be such a wise thing. Hopefully come November December restrictions will be easier enough that water/drinking fountains are safely usable again.
Yeah the Straya gang (From Brisbane, QLD)
@@britishfries1332 QLD summers are brutal. get a hydration pack to run with. Ultimate Direction have some decent ones.
The sled has no concentric contraction like box jumps, lunges etc. This means it will be less taxing on the body and u'll be less sore so it's a very useful exercise to incorporate for runners
I would be interested in the number of reps or amount of time spent doing this exercise.
Charlie Bond I think you mean eccentric, eccentric is when the muscle is relaxing back to the stretched position. Concentric is when the muscle is contracting.
*Eccentric contraction. Eccentric contractions cause more damage due to the increased force production with lengthening under tension. Concentric contractions are inherent with knee and hip, and ankle extension in the sled drive.
Sorry, but the physiology nerd in me had to reply.
@@strockm I would also like more information about reps/weight and time for this exercise before I go jumping in
WFH, lunch at 12, SJD posts a vid. This is a very nice ritual.
On the west coast we get to wake up to new vlog every day!
Is it even a lunch break without a SJD vlog
I do an after work/pre workout break w thr new video most days 😁
I would love to see more vlogs like this about your training.
I don't use electrolyte additives, gels or sports drinks because my blood tests usually show elevated potassium. Too much potassium is dangerous. I put a little table salt in my water sometimes, that's all. I think it's important for runners to be aware of their individual body chemistry, and not assume that what works for others or is advertised will work for them. It's alarming to me that athletes assume a supplement is good just because it is palatable and doesn't turn their stomach. I get blood tests at least annually, with follow-up blood tests if there is anything unusual.
I have tried wearing a hydration vest and sipping every mile or so on a long, hot run, but I didn't find it made any difference. I sweat so heavily, there's no way I can keep up with the fluid loss.
Totally agreed on adaptation. I live in St Louis, MO area and do 20+ mile long runs with no water or nutrition over the summer months. No stranger to 75-80 degrees and 90% humidity. Not at high elevation of course, but the humidity will wipe you if you don't know your body. All about adaptation and embracing the conditions. Now that fall has hit it only feels that much more effortless at any pace 👍
QD: as you said, conditions affect the fuel and hydration. But in general if the run is under 90 min I take nothing. for runs from 2 to 4 hours (trails), is half a litre per hour and something to eat every half an hour (both after the first hour). I eat something more substantial (like a salted sweet potato wrap) on the hour and a gel on the half hour. I normally don't do more than 3 hours on roads and for those is gels every ~half an hour after the first hour and not if the remaining time is less than 40 min. Also I drink less when running on road.
QD: i recently started using camelbak vest with 1.5L water carriage, as I used to do long runs with groups that have water stations set up before pandemic. I like to mix water with gatorade half and half. I take a few Gu energy gel depends on the long run distance
Hey Seth
New to your page
But loving the content
Shouting out a big hello from Auckland New Zealand
But i really hope you make it to the Azores My Father was born there but emigrated when he was 5
Great insight/information on hydration and conditions - thanks Seth. QOTD - Long runs in the summer = GU gels and water/electrolyte mixture (using a SPIbelt). Long runs in cooler temperatures = less of both. Very high humidity here in the summer, so "long runs" cannot be very long .... looking for a good hydration vest .....
QD: Congratulations for your FKT 👌 My long runs are between 90-120min, carrying water only in hot days on summer time and if I carry it is on my back and I drink only to wash my mouth and never full. For the food, I am T1D-LC then I take maple syrup gels in case of hypoglycemia as per my CGM.
QD: my son and I always wear an Ultimate Direction utility belt on our long runs. In them we have our phone, a bunch of SIS gels and a silicon soft flask of water with an electrolyte tablet in it. We usually only carry 250 to 300 ml for a 28 to 36km long run. When I do long trail runs l wear a vest with gels, bloks and fluids. During the pandemic, the city has turned off all of the water fountains, so carrying fluids are even more important. My son is a big lad, 190cm (6'3") and 72kg (160lb), which requires higher energy output than a small person like you. Physiology does play a part in this.
In South Africa we unfortunately can't run with phones.
@@jono2154 how does that work? I carry my phone in a belt around my waist, no one knows that I have it, but I have it in case of emergencies.
@@htmonaro1969 Unfortunately here, runners are sometimes even attacked for our shoes. I've been fortunate, but like your son, I'm also quite a big guy.
We go running with the bare minimum to make sure we aren't targeted. It's an unfortunate reality here.
@htmonaro1969 Very sad! :(
In winter (Europe) I run without water three and half hours, slow pace. But, I have trained that for years, even in summer - up to two and half hours... No food, no water.
With the past few vlogs, it's like you've been peeking directly into my life! I'm training for my first half marathon and have recently started carrying coconut water in a hydration bladder for long runs. (Basically, if I'm going to be out for an hour or more, I bring the coconut water) For shorter efforts, I carry 2 6oz bottles in a small fanny pack thing, filled with water. I live in the Hudson valley in New York and our humidity is atrocious, especially combined with the heat in the summer time. I've really been liking the coconut water. Little bit of calories, carbohydrate, sodium, potassium, magnesium in every sip, it's working for me.
Summer long runs vest and gels every 30 mins appr and even a soft flask if temperature is around 30 celcius for shorter runs. Just bought a small vest though for winter to carry max 0.5l and a few gels for the cold medium/long runs.
Seth, you are so right about high humidity being a game changer. I typically start my runs here in Thailand before 6 a.m. The temperature at that time is typically between 77-82 degrees Fahrenheit, with humidity in the 90s. So, with a temperature of 77 degrees, the "feels like" temperature is usually in the high 80s before I even start my runs in the dark. Once the sun rises, well, you get the picture. My sweat never evaporates; I am soaked in sweat within 3-4 miles. Body core temperature has nowhere to go but sky-high because it can't be cooled by sweat evaporation. So, whenever I estimate that a run will take over an hour and a half, I take a running belt with a 16-ounce bottle of Tailwind or Gatorade. Here in Thailand, I typically lose 8 pounds on a long run of 15 miles, even taking my 16-ounce bottle along. I was just like you in my younger years growing up in Northern Utah, which has a climate and higher elevation just like Colorado. Not once did I ever take water on a run in Utah. Whether it was a three-hour mountain run or a 20-mile long run at 6:00 mile pace, I never needed water. Sweat immediately evaporated, my body stayed cool, and I believed I was an awesome heat runner in the summer. And I was--in a dry heat. Now, running in the tropics, I have a positive outlook that the heat and humidity is working on my body with nearly the same benefits as altitude training. And whenever I go back to Utah to visit family, I love how the altitude has no affect on me as it used to when I lived and worked at sea level in Seattle, and all my runs are faster with less effort.
QD: I normally drink 1/2L per 45min, less when its cold but still, hydration for me is key, especially during ultras. GREETINGS FROM SALZBURG/AUSTRIA!!!
QD: If I'm planning longer than 120min. duration I hold small bottle in my hand and if planning longer than 150min. I carry few small gels. Don't know why but all of my pleasant long runs happens after heavy dinner first on the morning without breakfast in cool Northern Europe weather.
Seth I would highly recommend drinking water during your long runs our bodies are machines we need to fuel them correctly so they run more efficiently. It can also affect how your body reacts during a race long distance specifically if we do not practice eating and drinking during training on race day when we are racing and are pushing harder we take in more calories and water which the body is not used too and leads to GI distress. Have you ever tested out how much water your body uses during a run, you should weigh yourself prior to a run, run come back and weigh yourself see what the difference is. I generally use a running vest with two soft flasks with tailwind. Now if you train with that weight and race with out it that will help with performance as well 😉
Hi Seth, the vlog has hit a lot of bells, living in the Philippines I can attest to the humidity - I also hate to run with handheld water with some of the same reasons you pointed out and when I do 15K daily runs - I normally can reach 11-12K in about 55mins at steady pace before I have to stop for a drink (store) before I continue and even by 30 mins i'm absolutely drenched in sweat.
Load up on some Matcha lemon lime skratch, sometimes some beet juice for the Nitrates. I can run about 2 hours no water in the mountains. I live at 8150’ and have gotten use to running in the mountains with less water, but if I push myself on harder runs I might take a little water.
Chuck Swafford I also live in the mountains (in CO] and use the exact same hydration mix! Where are you? Martha
Awesome. Vail, CO, how about you?
Great vlog today Seth! I can't run with hand held water bottle, it's too awkward for me. I like the vest way better, but I really never drink a lot of water on my runs. If I'm running two hours or more, I definitely need some sort of electrolytes drink.
They also call themselves Rarámuri (those who run fast). When I was living in Baja California I had the privilege to visit this fantastic area, travelling with the CHEPE (train) from Los Mochis/Sinaloa all the way to Chihuahua/Chihuahua. We stayed in Creel to visit the area. GREETINGS FROM SALZBURG/AUSTRIA!!!
Seth not only growing up and living at altitude but also the remarkable fitness you have attained, your lower respiratory rate blows off less water . I also believe runnersuch as yourself who are on the physical small size have less body surface area to cool and therefore sweat. Congrats on the SLT FKT - amazing 😀👍🏃♂️🏃♂️
Totally agree with this - I think training is about understanding your limits, and getting the body ready for the higher intensity and demands of race day.
I can’t do more than 2 hours without water (unless it’s very hot), but still train light, and I hate carrying water as it messes up my arm movement!
Another reason some us dont carry water is we train like we race. I dont carry water during a road marathon, i rely on the stations i only carry gels and my phone in a flip belt. Luckily theres always full cups since im sub 3. Likewise on runs over 14 miles i stage water bottle now since water fountains are shut off. Im with seth on trying to keep your running form as close to natural as possible. Great talk.
I'm in Texas No Water is something you get used to but usually 12 Miles in my limit at a 8 Minute mile pace! 🏃🏿♂️
QD: I was the same. Never drank, not even during workouts. A couple 20-milers in midday heat near MP that turned out very bad got me thinking. These days I still don't drink during easy runs, not even on long runs. I just hydrate the day before and top up during the hours leading to my run, and have 500ml recovery mix (peeroton, we don't get unived here) afterwards. Now, quality sessions (LT, MP, Intervals) are a different story. I always bring a bottle hide it, and take a sip between reps. Especially on the track it'd be plain stupid to not bring supplies. I usually run between 10:00 and 17:00 when temperatures peak, so water is an absolute must during Q sessions. Add my high sweat rate (I lose about 3kg during an easy LR, 5kg during LT/MP sessions) and not hydrating - while not fatal - would definitely hamper performance by A LOT during the later miles.
QD: Depends on the temps but a general rule if my runs over 2hrs I'll wear a race vest & have a soft flask with me, I can then have a nibble or two with me in case I want them, sometimes it's nice to sit at a scenic spot & chill & take in the view for a minute or two 👍🏃
QD: So my long run/marathon race routine is well practised. Every Sunday is a chance to fine-tune and get the body used to it. I have a bowl of porridge & a coffee for breakfast, 1 hour before my run. I use the Science in Sport Electrolyte gels and take one every 30mins, I carry a 500ml bottle of water which I sip on throughout the run but usually only get through that if I run over 22 miles. I have been wondering whether carrying a bottle is going to have an impact on my form, it doesn't feel like it is, I do swap hands throughout the run to try and balance it out.
During the summer months I carry a 8oz belt bottle or a handheld for anything over 5 miles. Usually just water. If I am doing over 8 miles I'll carry a larger handheld as well and fill the small one with Powerade Zero (I live low carb). If doing half Marathon distances I will usually weather my UD vest with front bottles filled. One water. One P Zero.
I am a sweater. As in during the summer I wear buffs because I will saturate a hat and the brim will rain.
QD: for road running I don't carry water for anything less that 1.5 hours, but that drops to about 45 minutes if it's summer with heat and humidity. Almost all of my trail runs are over 1.5 hrs which I carry water in large part to consume electrolytes from gels/chews and (in summer) saltstick tabs.
QD: I get the "sloshing in the stomach" sensation if I have more than a few sips on a run, so I try to minimize my fluid intake during the actual running. I've learned to hydrate really well the day and hours before any longer run I do, but it can be really tough to hydrate enough in the humid summer months. I finally gave in and bought a hydration vest this summer, but I agree that it affects my form a bit.
I got that on my
Last run.
15 miles.
And no water.
Could be due to gastric emptying. Try adding a small mix of electrolytes and sugar into your water
When I still lived in Germany I never drank water on my long runs but since I moved to Dallas, I finish a bottle or two. A few weeks back we had a temperature of 108 with 90% humidity and I finished my 0.5 L bottle after two miles already. Absolutely brutal but great training for the fall
Atreyu Artist pre orders are live! Get the word out!
QD: above 15•C I need to bring a water bladder on my back (built like a wookie, so I sweat profusely), and need to drink about 600-800ml water/hour. I take a gel after 1hr and then every 30-45mins (max glucose intake is bout 60gr/hr I read somewhere).
I have used a vest but also notice the difference but certainly the easiest if wanting to enjoy a long run with no loops. I do have a a long run that I now have turned into loops with each being around half an hour in length so doing similar to what your coach did with some form of aid station but every 6-7km.
I have found my treadmill to be very useful for practicing refuling while at race pace because you have the nutrition there all the time but without the need to carry. In terms of how far without I can go 2.5hrs without but I find it impacts my recovery.
I dont run in messed weather thanks to southern cali but i do go on 13 miles runs after working in construction. I hate catching traffic when im trying to go for a run
QD: water and gatorade or Nuun tablets- a couple of gels (if any) for 90-120 mins in the Blue Ridge Mtns (NC)
I have a Salomon active 2 vest and take 1 soft bottle (500ml) for 5-8km runs, and both (1000ml) on 10+km runs. I use a hydration tablet in each. I’m 6 foot and 230lb, so definitely produce a lot of sweat and feel better when I replace the fluids. Now we move into autumn, I expect I’ll halve the water on colder days. This summer in the UK has been very humid (80-90% on some days)
I always bring water with me, even on a short 3 mile run. I use it as a security blanket. I sometimes dont need it but I always have it
Me too :)
Wow, surprised to hear you mention my country israel, even more surprised that you know about how horrible the summer is over here. From june to september it never dips below 27c(it only gets that low in the middle of night for a bit) and goes up to 40c. hunidity is always around 80+ where I live.
I started getting serious about running right around may and summer has been hell. In the past two weeks it started cooling off and running has become so much more enjoyable. As for water, I drink more the 2 litres of water on summer long runs haha.
I carry water for anything over 45 minutes. I am usually NOT well hydrated to start with so I need it while I'm out there . Also will take a gel if over 1 hour.
QD: very good topic! I usually carry water on runs above 12k. But often end up needing a bathroom stop. Looks like I may be over cautious in that department. Too bad I can’t seem to be able to get Unived or Spring energy gels in Canada so usually using cliff or gu or huma for anything more than 20k.
Haha! Don’t do what I do! I agree there. I live in Florida and the water is a necessity. I can’t imagine that depriving your body of water on purpose could be healthy?
I carry a hydration belt or for long runs, put out a cooler or plan a route that has water stops.
I don’t drink on my long runs either, I just carry a few dates for the sugar and potassium, I find if I occasionally deprive my body in training it’ll adapt and then respond better on race days when it’s being fuelled correctly, I wouldn’t advise doing something like that unless you’re more experienced though
I agee with you
I run with a flip belt and (2) 6oz bottles of water in the belt. Doesn't bother me when I run. Don't always use them but nice to have them in the NC heat when needed. I hate holding a water bottle in my hand so the belt makes it a lot less noticeable. Better safe than sorry.
I live in the CO mts. @7900 ft. I run early in the warmer months to avoid sun/heat and therefore minimize sweating, make sure to hydrate the day and evening before (which is always wise before race days as well) and don’t need to drink up to about 90 min. I drink as soon as I get up in the AM and try to be sure after that and having coffee and a light breakfast that I’ve had time to empty both tanks! But I always carry Huma gel- they’re quite liquidy. For longer runs I don’t risk no access to water and I take gels every 35-45 min. I have very high metabolism, Hydration mix choice is .Skratch labs. I use a Nathan belt w.2 flasks of on my own but usually my husband assists with all this so I can run free yet safe.
QD: For my long runs I usually don’t intake anything, but they’re only 8 miles (a little over an hour). Luckily here in the Seattle area the temps are pretty moderate but it’s pretty humid since it’s at sea level. As I progress my long run I have a feeling I’ll need to at least drink some water on the run.
QOD: I carry a water bag and eat dates during my long runs. As you said, high level of humidity(Israel) making it extremely difficult to run more than an hour with out water(And dangerous some days). During the long runs, once you get thirsty, does you mind shift the focus from your mantras to "I need to get water"?
QD: My Sunday long run routine starts basically on Saturday morning. I have a pretty big carb and protein day on Saturday - breakfast sandwich, nuts, something like pizza or chinese food for dinner, lots of water in the evening. The next morning I wake up early and drink a protein smoothie (about 500 kcal) with some coffee and about 20 oz water. 90 minutes later I hit the trail with a 20 oz. bottle of Nuun Endurance and a gel packet. I don't always use the gel unless I can sense a bonk coming and I start with half around the 2-hour mark and do the other half 45 min later. I typically start sipping the water around mile 3 and aim to finish it very gradually by around mile 15. This is for an approx. ~15-20-mile run.
Being in Hong Kong you may imagine how humid it can get, and not just in summer. I always leave home with at least 500ml if I go for less 1 hour run, if plan to go longer I bring an extra bottle or make sure along my route there is some place to refill. When going for at least 2-3 hours I carry the vest with 2 bottles of 500ml plus an additional almost 1L of Aquarius type of drink. In the end I will refill at least one more liter on the way back. I know I sweat a lot, so is better I have plenty to drink. Drinking over 3L in an effort of 20km in the trails (around 3 hours). I put some electrolyte tablets like Nuun to make sure I have good levels.
Glad that autumn season is on us and is starting to get a bit cooler. The runs gonna turn lot easier :) but hey, knowing how to manage running in the heat is a good training too.
Great run down of the necessity of water based on location and distance. Living here in the UAE and sometimes humidity will reach 100%. Definitely a game changer. Not to mention the very high temperatures to add to the extreme weather. Always stashing a large water bottle along the run!
Very interesting. I carry water on any run over 4 miles, even races. I really go downhill once I start feeling dehydrated and in races just don't have to rely on when organizers have stops. I've basically conditioned myself to not notice the 16oz bottle but I do also focus on not letting it impact my arm carriage. An odd point to it is I've also conditioned myself to only use left hand to carry it, if I carry it in my right it just feels really strange. Even with early morning runs in summer the dew point will be high 60s or over 70.
qd: under
QD: At almost 57, I’m going to err on the side of caution typically, and have water (and gels) with me, despite the extra carry weight. middle of summer,
QD: Texas runner here. I'll usually do 1 hour or under runs with no water, even in the summer, but my last 15 to 20 min are much slower. My long runs (90min to 2 hours) water is mandatory. Last hot and humid 2 hour run drained a 2 liter bladder and still lost about 5lbs on the run.
when I was training for a HM last year I didn't carry fuel, but just a 250ml water flask in a Flipbelt. Now I am training for a full marathon in the hills which I know will take me about 6-7hrs. So I am training like I will race - experimenting with Gels / Tailwind and bigger water flasks in a vest. Also I live in Hanoi - and it is extremely humid here.
QD: I spend time both in Texas, mainly summers when it gets really hot, and the Ozarks in Arkansas. When in Texas, water is critical, and if I'm out for more than 45 minutes in that 100+ degree heat, I'm carrying a handheld bottle with me. In AR, the weather is a lot cooler and I can go up to 90 minutes without any water or calories sometimes.
I'm in Florida, but I also rarely drink on my runs. I've somehow conditioned myself to go without. On the longer 15+ mile runs, if I go by a fountain I stop and get a swig. That said, I'm usually not in great shape at the end of those.
TEXAS i used to run without water... i adapted.. kind of... I changed that. I wear a hydration vest. I carry some water and huma gels on the longer runs 2 liters of waters/ mixed w/ Skratch or Nuun ..... I still carry my vest on short runs - 1 liter and thats it. I carry other stuff like my little 22 so .. i have other reasons to carry my vest. ☺️ The winter was very mild last year. I hope for a nice cold winter for texas lol I wish we had the 40 degree temperatures in the morning for those speed runs.. HUMIDITY makes a difference. I think if i lived in Colorado it would be less water too.
IN Thailand I wear a vest with 1litre of water at least for longer runs than 2 hours. You are certainly right about the humidity
QD:If it’s not to hot I believe that I can run 21k without a water but I always bring some with me,1-2 energy gels(but I don’t use it always ) and i like to bring also 2-3 dates fild with peanut butter and pinch of salt 👍
I only carry water in the summer time. Otherwise I also live at 5000 feet and train in the mountains up to 7-10 thousand feet. If it is cold you absolutely can go without water for long run. And if it just recently snowed you can simply eat snow.
Regardless of season I will do a half marathon or 2 hours and not take water. Anything above that I’ll grab an electrolyte replacement drink at the 2 hour mark. With that said I do drink a quart of water 1 1/2 hrs before my runs.
Good Evening here in the Philippines 👋
Pareho tayo
QD: Hydration vest with a water bottle is comfy and hands free for me. I like honey stinger chews, they're convenient to eat at a rate of about 1 per mile. I like tailwind in my water. I'll also take down some baby food tubes, spring energy gels, and I love to have a small bag of some plain lay's potato chips on the run.
I do my long runs on the weekends. I carry water on a camel back and drink after every 5k whether I am thirsty or not. Works very well for me. My Camel back is a two litre one. I never finish it for the 33k but I almost always drain it during my 40ks. It feels a bit heavy when I start running but it sits well on my back and gets lighter with every drink.
Please hydrate when you run especially we are not Tarahumara runners and not conditioned to do as they do. It’s extremely dangerous if you are going for a long run >20 miles without a single drop of water, it might cause serious kidney damage, especially if you live in somewhere with higher humidity, in no circumstances anyone should try that, drinking water during the run won’t make your run time much faster. Just imagine the goat Kilian Jornet who run mountains since 3 years old still carries water with him when he run the mountains, and he basically won all the prominent trail races before the age of 30.
*This is meant for new runners who has yet to figure out their running economy, limits, sweat rate and whatnot. If you are seasoned runner and have been doing so with no issue, more power to you.
After getting another base building year out of the way, I want to really for on speed over longer distance. I have become too comfortable just running and finishing ultra and not pushing full out. I need to figure that out.
and in Virginia...we have high humidity, last 2 months its been 80 to 100 deg with 60 to 90% humidity...its is life sucking
how do you avoid the need to use the bathroom during long runs?
I use a vest with all long runs and carry water. I do shorter runs up to 13 miles without water trying to get some adaptation.
QD: I don’t carry water or nutrition for less than 90 minute runs. Once I cross that line I carry 16oz with electrolytes for hydration (consume at 8 oz/hour in small sips) and a gel for every 45 minutes. I’m sure I could consume less. I just find it harder to recover if I drop to less than that.
QOD: For my long runs (15 miles upwards), I hydrate well to begin with and keep myself topped up with isotonic gels. My isotonic gel of choice is High5 Aqua.
QD: When I get up to 23 miles, I will often set up a route which requires me to do 3 laps so I keep returning to base (home or car) for fuel/water. I usually go for gels every 30-45 mins along with 250ml water with an electrolyte tab dissolved in it every time I get back to base.
Water if 2+ hours long ; carrying some pink salt (max 1 tsp) I ingest half at 1h mark, then 2h mark. Marathon training. Prefer hydrating before (and avoiding coffee/tea) and after.
I hate carrying water too. In fact I dont do gels either they upset my stomach. Very rarely carry it.
For myself I noticed that I’m always running faster after refuel with water- so I hide every 5 K a bottle of water on my running course the evening before my long runs. Beside this I have a 0,5 L water with me.
And I sure it’s the healthiest way...
Here in Missouri, higher humidity, especially in summer. Even on 8-10 mile runs you gotta have water. I can easily loose 5-6 lbs in sweat even with using the vest with 2, 20oz bottles, with electrolytes!
QD: For 1hr+ runs, I use a hydration pack with water and carry a handheld bottle of coconut water. I also eat a gel about every 5 miles or 45 minutes. Works well for me, but always looking to improve it.
@Seth , check out ross edgley (sports scientist who swam entirely around Great Britain) for why the sled push is working so well for you, basically it's concentric only, no eccentric negative w contractions hich are responsible for the most soreness. It's why downhill running leads to a lot of quad soreness too, lots of eccentric loading (contracting the muscle while it lengthens)
QD: Salomon hydration vest (I like to keep my hands free), 0.5L per 10km, so have done the marathon comfortably if I pack the 1.5L bladder and 2 front 500ml bottles. Electrolyte tablets and SIS isotonic energy every 50 mins. I'll be starting to upload my trail runs as the vest gives something to clip the GoPro to
I almost always run with a running belt carrying a water bottle, even in longer races. I try and avoid gels during training, even harder long runs (but will use gels in races of 21k or longer), but will use electrolyte drink occasionally, more often in summer. I have a high sweat rate so water and salt intake is important especially during an Australian summer.
Carry a handheld bottle and switch hands every mile or so. I don’t really understand why you would want to “push the limits” of dehydration. It’s not more honorable to suffer more due to thirst.
Typically no water or hydration for my runs. My long runs typically won't go over 2.5 hours. Even when I get to a 20+ mile runs with a 10 mile tempo end I have done them without water. But I think it is important to be able to run with and without hydration. Even for road marathons that I mainly focus on you may or may not get all the water stops or gels that you want depending on the course and how your body and stomach feels. You also have to be able to practice getting those fluids in at pace and the possibility that you decide to strategically miss a stop or two later in a race because you think you can finish it out. Every so often my wife will follow me along on a walking / biking trail on her bike and give me a bottle every couple of miles and provide a gel at times so I can mix it up some.
I have a belt that'll hold a small flask and I usually take that on my daily run (I live in Boulder). I drink maybe 6-8oz over an hour. Anything over an hour, I take a gel with me too just in case. My blood sugar is weird though and I tank pretty easily.
Long runs on the trail, I take about a half liter per hour that I'll be out. I average about 250 calories per hour. Usually, that means a gel on the hour and half a waffle (or something from the aid station if I'm in a race) on the half-hour.
QD: just saw this vlog. I typically don't carry water when I run unless I know I haven't hydrated properly throughout the workday and I'm going for a distance greater than 10 miles in hot, sticky weather. I just know that anything greater than 10 miles, in summer, I need something to get me through those last a few miles. Although, if it's cooler weather, I can stretch that out a few more miles
Qd: I purchased a ultimate direction marathon vest and it’s great for longer runs. Since I’m a bigger guy need some more water and carry gels also.
I have a backpack it’s a USWE really good pack has the water I need and I also take GU gels on my long or short runs. My train of thought is a train like i race.so if I don’t train with the pack it’s really not the same when race day come. Also PR lotion is a game changer for me.
I can go about 15km without water comfortably, but the deficit can blow me up over longer distances. So for standard marathon I need top up of fluid every 7km or so. I'm not an elite runner so this is fine.
Here in Texas - I start bringing water with me in the spring and even on 'short' 6 mile runs. The heat, humidity, dew point (especially in the summer) can be brutal and life-sucking.
Wow, you mentioned again my country the Philippines. In summer time we usually start long run in 3am or 4am, because in 7am here its super hot by the month of march to may. It is fortunate that now i moved in Baguio City where 1500 meters above see level so its pretty cold here, i can start running from 6am to 10am.
Hammer Nutrition - Perpetuem for marathon distance and longer - a game-changer. Sip slowly.
QD: Its funny. Mountain biking I avoid drinking as much as possible to help conserve for long hot rides. Running anything over 40 mins I like to have a bottle. For food, I've started to include a little snack like gummies in runs over 9 miles to just get a little sugar to finish the run.
Sir seth is correct the humidity here in the Philippines is brutal sometimes but I'm used to run 13 and more miles without drinking water. Maybe it's also being rehydrated before going for a run, I drink 2 glass when I wake up and another glass 10 mins b4 my run.