| Welcome | - |
| Lesson 1 |
Introduction |
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| Lesson 2 |
A Word from Kert |
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| Lesson 3 |
What You Will Need |
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| Lesson 4 |
Bonus Video: Sleep |
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| Lesson 5 |
Bonus Video: Nutrition |
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| Lesson 6 |
Bonus Video: Hydration |
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| Lesson 7 |
Bonus Video: Cool Down |
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| Lesson 8 |
Questions |
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| Week 1 | + |
| Lesson 1 |
Session #1 (Injury Prevention) |
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| Lesson 2 |
Session #2 (Injury Prevention) |
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| Lesson 3 |
Session #3 (Strength and Conditioning) |
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| Week 2 | + |
| Lesson 1 |
Session #4 (Injury Prevention) |
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| Lesson 2 |
Session #5 (Injury Prevention) |
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| Lesson 3 |
Session #6 (Strength and Conditioning) |
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| Week 3 | + |
| Lesson 1 |
Session #7 (Injury Prevention) |
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| Lesson 2 |
Session #8 (Injury Prevention) |
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| Lesson 3 |
Session #9 (Strength and Conditioning) |
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| Week 4 | + |
| Lesson 1 |
Session #10 (Injury Prevention) |
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| Lesson 2 |
Session #11 (Injury Prevention) |
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| Lesson 3 |
Session #12 (Strength and Conditioning) |
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| Week 5 | + |
| Lesson 1 |
Session #13 (Injury Prevention) |
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| Lesson 2 |
Session #14 (Injury Prevention) |
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| Lesson 3 |
Session #15 (Strength and Conditioning) |
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| Week 6 | + |
| Lesson 1 |
Session #16 (Injury Prevention) |
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| Lesson 2 |
Session #17 (Injury Prevention) |
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| Lesson 3 |
Session #18 (Strength and Conditioning) |
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| Week 7 | + |
| Lesson 1 |
Session #19 (Injury Prevention) |
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| Lesson 2 |
Session #20 (Injury Prevention) |
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| Lesson 3 |
Session #21 (Strength and Conditioning) |
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| Week 8 | + |
| Lesson 1 |
Session #22 (Injury Prevention) |
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| Lesson 2 |
Session #23 (Injury Prevention) |
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| Lesson 3 |
Session #24 (Strength and Conditioning) |
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| Week 9 | + |
| Lesson 1 |
Session #25 (Injury Prevention) |
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| Lesson 2 |
Session #26 (Injury Prevention) |
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| Lesson 3 |
Session #27 (Strength and Conditioning) |
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| Week 10 | + |
| Lesson 1 |
Session #28 (Injury Prevention) |
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| Lesson 2 |
Session #29 (Injury and Prevention) |
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| Lesson 3 |
Session #30 (Strength and Conditioning) |
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| Week 11 | + |
| Lesson 1 |
Session #31 (Injury Prevention) |
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| Lesson 2 |
Session #32 (Injury Prevention) |
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| Lesson 3 |
Session #33 (Strength and Conditioning) |
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| Week 12 | + |
| Lesson 1 |
Session #34 (Injury Prevention) |
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| Lesson 2 |
Session #35 (Injury Prevention) |
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| Lesson 3 |
Session #36 (Strength and Conditioning) |
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| Wrap-Up | + |
| Lesson 1 |
What's Next? |
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| Lesson 2 |
Survey |
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For baseline hydration, apart from exercise, what do you guys recommend? The two main recommendations I’ve seen are “8 glasses a day” and also ounces equal to half your body weight. So, if you weigh 120, it would be 60 ounces. Is there data to back up either of these – or some other recommendation?
From Kert:
As mentioned in the video, I recommend 2200 ml to 2700 mls a day for women, and 3000 to 3500 mls a day for men as a baseline.
There is lots of data to back these kinds of figures up. But what you also need to consider is these are generic. No human is the same. So, what is optimal for one person isn’t optimal for another.
As you say, these are baseline. General guidance figures. It is then down to you to work out what feels good for you via trial and error.
Different professionals might have different amounts they recommend, but i would say most would be in this ballpark.
As i say, its then down to you to work out what is best for you 🙂
As for your recommendations you mentioned… i have heard the 8 glasses a day, but how big is a glass? And i dont work in ounces sorry, so have no idea really what that equates to.
My recommendation comes from the courses i did, and the text ive read, and from 20+ years of coaching experience. I find these amounts to be the best generic prescription.
From Sarah:
2200ml-2700ml = 74oz-91oz
3000ml-3500ml = 101oz-118oz
Is Sparkling water not good for hydration?
Sarah and I drink a lot of sparkling water!
“But whether a beverage is carbonated has little effect on how well it keeps you hydrated, according to Ronald Maughan, a professor at the School of Medicine at St. Andrews University in Scotland and author of a recent study comparing the hydrating effects of beverages including still water, sparkling water, milk, colas, juice and coffee.”
Source: https://www.cnn.com/2018/07/19/health/sparkling-water-hydration-drayer/index.html
Thanks.
Conversions would be helpful. I have suffered from horrible cramps. I have started to drink 32 ounces of coconut water , eat three dill pickles, and drink 2 inches of pickle juice. That seems to keep the cramps in my ankles, cafezmand hamstrings away. Thoughts on what else I should be doing would be helpful.
Cramps are thought to occur due to muscle fatigue, dehydration, and electrolyte loss. By drinking coconut water and pickle juice, you are replacing electrolytes (mostly sodium) that have been lost during exercise, along with water.
I find I am more likely to cramp when working in cold weather or for a long period of time, so frequent breaks and proper warm ups can help in those situations.
Sorry…. can you translate the mills needed before during and after run to cups or ounces?
You can type this into google and convert anything you need, for example, type in “1 L to cups” for 1 Liter to cups, and the answer is 4.22675 cups.