Spotlight Coach: Kevin West

I hope everyone had a joyous holiday and didn't indulge too much in the cakes, cookies and home cooked meals. For those of you whom I have not met yet, my name is Kevin West and this will be my third season with Team in Training and my first season as a run coach. Since joining the Team in Training family I have become hooked on Triathlons, but my background is more specifically in running.

With the training distances becoming longer and longer I thought now would be a good time to talk about winter hydration and running gear that may prove useful during training. Hydration concerns shouldn't stop when the temperature drops. In fact, dehydration can be just as common in the winter as in the summer. Because your body is not sweating as much, it's easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, and even loss of coordination. Dehydration can also leave your body more susceptible to common colds and flu, which are both more prevalent in the winter.

Here are a few tips on how to stay hydrated during the cold weather.

• The rules of hydration are essentially the same no matter the weather. Pay attention to the warning signs of dehydration and make sure to drink plenty of water. Keep a bottle of water handy, and drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
• Drink before, during and after exercise. Drink 1 to 2 cups of water at least one hour before the start of any exercise. Drink 4 to 8 oz. of fluid every 20 to 30 minutes during exercise. This is much harder to do when it is cold outside since you may not sweat profusely or feel particularly thirsty.
• Handheld water bottles: This is simply a bottle with an adjustable strap that will fit around your hand so that you can effortlessly bring your water with you on runs. These can take some getting used to running with but are very convenient. There are many styles and sizes so shop around until you find one that you’re your specifications.
• Fuel Belt: These are great but can be bulky and again something you will need to get used to. They come in various sizes and designs so again shop around for a belt that fits your specifications.
• Smart Wool Socks: These are defiantly not for hydration but are defiantly something to look into to keep those toes warm on the runs ahead. Smart Wool Socks are designed to keep your toes warm in the winter, cool in the summer but also allows for moisture control. Talk to the customer service rep at your local Big River Running Co. for more information.
• Team in Training will be having a Big River Running Discount night in the near future so do some research and take advantage of the discounts!!

A few items to research for staying hydrated during a run

I look forward to seeing everyone at Forest Park on Saturday for Training !!

Mission Moment:

DID you know?!? The Leukemia & Lymphoma Society (LLS) offers many ways to help you or loved ones, from live telephone support to family support groups to online chats and more. If you or anyone you know has questions or needs support don’t hesitate to contact LLS.

Since I became involved in 2010 the Gateway Team in Training Chapter has raised almost 9 million dollars for Blood Cancer research!