stored in the muscles as glycogen, which is your primary fuel source. Complex carbohydrates, in particular, are absorbed slowly into your system and give you a steady energy supply.
Hydration is also necessary to avoid muscle cramping and heat exhaustion. As a guideline, drink 8-16 ounces of water 1-2 hours before a run and 4-6 ounces every 15 minutes during your run. To rehydrate post-run, one pound of body weight lost is equivalent to approximately 24 ounces of fluid.
What is my overall advice? Take this information and go have fun! The more prepared you are, the higher your confidence will be. I ran my first 5K in 2008. I came, I saw, I conquered, and I was instantly addicted. Fast forward through numerous 5Ks, 10Ks, and half marathons, and I am proud to say that 10 years later, I have 10 marathons under my belt. That said, this is an event that could jumpstart a new standard of personal fitness, and you never know where that “runner’s high” will take you next.
Jacquelyn Jackson, LMT, CSCS, NSCA-CPT, CYT is a licensed massage therapist, certified strength, and conditioning specialist, certified personal trainer and certified yoga teacher. She holds a degree from the University of Oklahoma in Health & Sport Sciences and is the visionary behind www.triplefit.com. Follow her on Instagram, Twitter, and Facebook @triplefit.