What is the Best Way to Fuel for an Afternoon Track Workout?
Fueling for an afternoon workout can be tricky. Your body uses a lot of energy with the intensity of track workouts. You want to balance your hunger with foods that satisfy you, yet don’t fill you up so much that you get uncomfortable when you run.
First of all you need to stay hydrated. Make sure you are drinking plenty of water throughout the day. In the late afternoon, about 4:30, you might want to add some electrolytes to your water, like Nuun, Gu Brew, Hammer Fizz, or Nathan Catalyst tablets.
The four main electrolytes: sodium, potassium, magnesium and calcium help to maintain your fluid balance. They carry electrical energy to keep your body’s systems functioning to help you avoid muscle fatigue and cramping.
A light snack that includes both protein and carbohydrates again around 4:30 is advised. A small apple with string cheese or peanut butter or a handful of almonds, carrots and hummus, banana and peanut butter, almonds and dried fruit are all good possibilities for an afternoon snack. If you choose a bar, look for the closest ratio of protein to carbohydrates.
Fueling well, and a good attitude will help you towards a great workout!
Intermediate to Advanced – Track Workout – 10 – 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.
Run/Walk – 10 – 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.
Walkers – 10 – 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.
Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!
*If you don’t already know your 10K race pace, let’s talk!
Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.
Here is the track workout for the week of August 8 – 14
Warm-up 5 – 10 minutes
at Kezar we will do a circuit of run hard, run easy, run up hill hard, downhill easy.
4 X Circuit
not Kezar do 30 seconds hard on the flat, turn around and return to base of hill easy, on the flat, 30 seconds uphill hard, downhill easy and relaxed using gravity to get you down the hill. No putting on the brakes, please.
Repeat 4 times. Rest 2 minutes.
Run one mile at mid-distance pace or 10 minutes steady but FAST.
Cool down 5 – 10 minutes
Women Run Club |Walk Club |Lifelong Activity |Community