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The Extraordinary League
Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being, aiming to empower you in your journey toward personal achievement. Tune in to join a community committed to pushing limits and celebrating every milestone along the way. Welcome to your next step in extraordinary training with The Extraordinary League.
The Extraordinary League
Back2Basics - Week 3: 40 min w/o Drills (Stardust Starters)
Join our Stardust Starters run/walk workout! This session includes a warm-up, intervals, and a cooldown, with tips on nutrition, fueling, and hydration to keep you energized and hydrated during your runs.
Workout Structure:
Dynamic Stretches (Video in FS)
5-minute walk warm-up
25 minutes of 30/30 intervals
5-minute walk cooldown
Static Stretches (Video in FS)
Nutrition, Fueling, and Hydration Tips:
Before Running:
- Carbohydrates: Focus on easily digestible carbs like a banana, oatmeal, or a small bagel.
- Protein: Include a small amount of protein, such as Greek yogurt or a slice of toast with peanut butter.
- Timing: Eat approximately 1 hour before running to allow time for digestion.
- Hydration: Drink water regularly leading up to the run and consider a pre-run electrolyte drink like Skratch or Nuun.
During the Run:
- Fuel: Use gels like GU, Clif, SIS, Maurten, Huma, UCAN, Honey Stinger, Spring, PNG, or Glukos. If gels aren't preferred, try energy chews, small energy bars, or whole foods like fig bars or salted raisins.
- Timing: Consume every 30-60 minutes during long runs.
- Hydration: Maintain electrolyte balance with drinks like LMNT, Gatorade Zero, Gatorade Fast Twitch, Primal Hydration, or Liquid IV. Alternate between water and electrolyte drinks.
Post Run:
- Nutrition: Focus on protein and carbohydrates for recovery. Examples include a protein shake, yogurt with fruit, or a turkey and avocado sandwich.
- Timing: Aim to eat within 30 minutes to an hour after the run for optimal recovery.
- Hydration: Continue drinking water to rehydrate and use electrolyte-rich drinks to replenish lost salts.
Additional Tips:
- Weather Conditions: Adjust hydration needs based on weather. Both hotter and colder days require more fluids and fuel.
- Long Runs: For runs over 60 minutes, focus more on electrolyte replenishment and energy gels/chews.
- Experiment: Preferred fueling can vary greatly between individuals. Experiment to find what works best for you.
Thanks for joining! Keep experimenting with your nutrition and hydration strategies to find what works best for you. Stay consistent and see you next time!
