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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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*If you’re enjoying the podcast and want to show your support, please write a brief review on Apple Podcasts. It only takes a minute and will help new listeners to discover the show. Want step by step instructions on how easy it is to leave a review?  Click here to get my instructions on how to leave a review!  Thank you in advance for your consideration! 

 

Would you like to run a marathon this fall to SPARK Back to LIVE races?…

 

Do you want to run strong and feel good?

 

Are you getting frustrated with your knee or ankle pain and worried you won’t be able to train?

 

Are you afraid to go to your doctor or PT because you don’t want them to tell you to stop running?

 

If you answered YES to any (or all) of these questions then you are in luck because I have 2 slots available for my high touch SPARK Back coaching program to crush a fall marathon.

 

So whether you are running New York, Boston, Chicago, Hartford or your local marathon, I am here to guide you along the way as your personal running PT and coach!

 

However, you must act quick because my calendar has been filling up and we need to start your 16 week training block in mid June!

 

Let’s get you feeling good and running strong!

 

Schedule your strategy call with me as you running coach and physical therapist to see if you are a good fit for how I help runners crush their running goals and become life long injury free runners!

 

Grab a spot on my calendar here:  https://calendly.com/duanescotticoaching/30-minute-strategy-session

 

 

You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!

 

 

Here is what other runners are saying about the podcast

 

 

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

 

Struggling with Stubborn Running Injuries That Are Forcing You To Stop Running?  If so let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!

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Get The Workout Plan, Exercises, & Structure To Improve Your Confidence & Strength For Running By Signing Up For Our Strength Training Program: https://programs.sparkyourtraining.com/healthy-runner-strength-program

 

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If you are a runner and frustrated with your nagging aches and pains and have been told to stop running, we can help you!

Stay Active. Stay Healthy. Just Keep Running!

 

 

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Theresa L.

Working with Duane has been a game-changer for my running. I’ve been in an endless cycle of injuries for the past five years and needed to make a change.

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The best part is Duane is a physical therapist, runner, and coach, so he understands how important running is for our physical, mental, and emotional well-being! If you want to become a stronger, healthier, and faster runner, look no further!

Jenn H.

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