Trail Runner September_2017

More documents

Recommendations

Info

NUTRITION PERFORM Daily Diet Since most electrolytes are lost through sweat, trying to “pre-load” before a run won’t help much. As for that postrun electrolyte depression: since most whole foods contain at least one of the “big-5” electrolytes, it’s not hard to get optimal levels of them from a balanced diet. The National Academy of Medicine recommends Adequate Daily Intakes (AIs) of: • 1000mg of calcium • 400mg of magnesium • 4700mg of potassium • 1500mg of sodium • 2300mg of chloride. One avocado, for example, contains nearly 600mg of potassium. One cup of bok choi (Chinese cabbage) has over 150mg of natural calcium and an ear of corn packs 227mg of sodium. A quarter cup of roasted almonds has nearly 100mg of magnesium. Chloride is the trickiest one, as natural sources are usually trace. But beneficial levels are usually found in drinking water (no more than 250mg per liter—a limit set by the EPA, as excess chloride can result in salty-tasting water). Try to incorporate as many electrolyterich ingredients into your diet as possible, to ensure that you get enough of all electrolytes. Race Day In runs or races that last more than a few hours, the negative side effects of electrolyte depletion kick in long before you’re able to go home and eat a full meal. So, you have to replenish on the go. The electrolyte balance in sweat can vary widely from runner to runner, but research shows that sodium should be the primary focus for everyone, since it is lost so fast via sweating. For an easy electrolyte fix, many athletes turn to supplemental tablets or drink mixes, which typically contain a mixture of the “big-5” electrolytes, in different ratios. If you’re drinking your electrolytes, aim to get a few ounces in every 30 minutes or so, starting an hour into your run. But, what if you drop your only electrolyte tablet, or forget to bring enough drink mix? Get creative: sub in high-electrolyte whole foods from aid stations. Mashed sweet potatoes (45mg sodium per half cup) and honeydew melon (32mg per cup) make easily digestible replacements, although they aren’t as concentrated as the tablets, which usually contain around 200mg each. If you opt for solid foods, break them up into small bites and eat three or four ever 30 minutes. But remember: your body needs water to break down electrolytes. On their own, they will do little good. Reagan Colyer is currently pursuing her Masters in Journalism at the University of Montana.
2017 TROPHY SERIES GRAND PRIZES! RUN THE MOST MILES New! Win a complete tour package for Tour du Mont Blanc with Run The Alps.* www.runthealps.com RUN THE MOST RACES and you’ll be on the cover of Trail Runner 187 TRAIL RACES MARCH – SEPTEMBER 2017 WWW.TRAILRUNNERMAG.COM/TS REGISTER FOR MANY TROPHY SERIES RACES AT www.ultrasignup.com *As an added bonus, Run the Alps can provide a second tour package for the same tour for half price for the winner’s tour partner.
Page 1 and 2:
TRAIL SPECIAL FOCUS ON PUBLIC LANDS
Page 4:
CONTENTS SEPTEMBER 2017 / ISSUE 122
Page 7 and 8: ONE DIRTY MAGAZINE PureRun Minimali
Page 9 and 10: MAKING TRACKS PEOPLE come over on F
Page 11 and 12: ©2017 Garmin Ltd. or its subsidiar
Page 14 and 15: PEOPLE FACES Hooper out for a head-
Page 16 and 17: EXPLORE TAKE YOUR MARK UNDER ARMOUR
Page 18 and 19: EXPLORE EVERYMAN’S EXPOSED Summer
Page 20 and 21: ANYTIME EXPANSES > PLACES FOR YEAR-
Page 22 and 23: trails FOREST PARK / At 5,100 acres
Page 24 and 25: trails GRAND CANYON NATIONAL PARK /
Page 26 and 27: trails KLAUS PARK / Just four miles
Page 28 and 29: trails LAUREL HILL COUNTY PARK / Lo
Page 30 and 31: 8 trails Dodging a puddle atop Ench
Page 32 and 33: TOP TRAIL MECCAS PLACES FOR YEAR-RO
Page 34 and 35: MONUMENTAL CONTROVERSY Why Westerne
Page 36 and 37: “I think there’s a really treme
Page 38 and 39: BY MIKE FOOTE No Free Lunch Are tra
Page 40 and 41: “All of the trails we run on are
Page 42 and 43: I have a dream. That one day, due t
Page 44 and 45: 44 SEPTEMBER 2017 TRAILRUNNERMAG.CO
Page 46 and 47: “All of the trails we run on are
Page 48: David Lavender described the area i
Page 51 and 52: With thanks as big as the mountains
Page 53 and 54: GEAR TRAIL TESTED • brought to yo
Page 55 and 56: PERFORM TRAINING Five OTS Warning S
Page 57: PERFORM NUTRITION BY REAGAN COLYER
Page 61 and 62: OUTFITTERS ADVERTISE YOUR STORE! CA
Page 63 and 64: PEOPLE LAST GASP BY CLAIRE WALLA Wh
Page 65: DEFY THE DARK ReVolt Headlamp 300 l
show all

Trail Runner September_2017

Create successful ePaper yourself

Delete template?

Save as template?