Long Run Hydration Best Practices

2015 is well underway, and we, at Runners On The Go, are guessing that some of you had a new years resolution to run your first Marathon. However, longer runs means more variables; More things to consider. What to wear, what eat,  what and when to drink.

Long Run Hydration is one of the most common topics of interest that running customers have. Many people wonder how much they should hydrate, when they should hydrate, and what they should hydrate with on the long run.

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Plank Your Way to a Shredded Stomach

Core strength is a very important aspect of overall fitness. A strong core will lead to an increase in metabolic rate, which will help keep weight down. A strong core will also lay the foundation for other exercises. Studies show a strong core will increase performance in cardio exercise, static lifting exercises, and dynamic strengthening exercises. Besides, who doesn’t want that gleaming six pack to show off at the beach. Here are a few exercises that can be done anywhere and will give you some power in your body’s center.

How to Plank

The first rule of core is to work your full core. Most people think of core as abs, but your core strength includes your abs, lower back, glutes, hamstrings, and quads. Working the entire core will not only make you stronger and less injury prone. It will make you look better.

To that end, say hello to the plank. I recommend a plank circuit with 4 positions

Position 1: Get on the ground and hold your body up by your elbows and toes for thirty seconds.

Front abdominal plankPosition 2: Without a break shift to your right side so you are holding your body up on your right elbow/forearm and right foot.

Right side abdominal/core plank

Position 3: After another 30 seconds shift to your left side, remember, your moving between positions without a break.

Left Side Abdominal PlankPosition 4: After you have done both sides shift to your back and hold your body up on your elbows and heels.Back Abdominal Plank

            This circuit takes 2 minutes and can be repeated up to five times everyday. Repeated daily for two weeks one should notice a significant increase in core strength. The best part is that it requires very little time investment.

John Coyle is a recent Graduate of Weber State University where he ran Cross Country and Track. He  now runs professionally. He also manages Teton Running Company in Idaho Falls, ID and is the Marketing Manger for RunnersOnTheGo.com.