Day 15: Drink More Water

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Good morning Crew! Time to work those abs and what better way to kick off our Tuesday then another water challenge!

Are you getting enough water? Maybe you should have a glass right now!

We all know that drinking lots of water helps keep runners hydrated but do you really know how important it is for our body and our performance?

Rebecca Scritchfield, a Washington D.C.-based nutritionist and ultra marathoner said, “The importance of hydration cannot be overstated, and for most busy runners, it can be hard to remember that water bottle.”

With busy lives, sometimes it’s hard to remember to drink enough water. Like anything else, it takes a while to form a habit. But getting this part of our training in check could mean a world of difference on the road.

Check out this study by the University of North Alabama for the  American College of Sports Medicine,

Researchers rounded up 13 distance runners and had them run a 75-minute evening run, followed by a 10K time trial the next morning on two separate occasions. They monitored sweat loss, hydration and 10K performance in both instances. The difference between these two evening/morning runs was how much the runners drank. After one of the evening runs, they rehydrated 75 percent of their sweat loss, which is typical of what many runners do. After the other evening run, they rehydrated 150 percent of their sweat loss, which is what the American College of Sports Medicine suggests.

The difference in 10K performance the following morning during both experiments was striking. When runners replenished 150 percent of their sweat loss, their 10K times were on average over a minute faster, which was a three percent improvement over running at the 75 percent hydration state. Put into other terms, that could be the difference between a 4:00 and 3:52 marathon.

That’s an EIGHT minute marathon difference, just from being hydrated!

Here’s a few more tips on the benefits of drink water and ways to help you drink more!

Confused about how much water you should be drinking each day? Here’s a great chart showing us a good water consumption for us AND our children. Yes…kids need to drink more water too!

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Todays’ extra credit challenge: DRINK MORE WATER!

Who will take this water challenge an extra step today and get their kids in the mix? Talk to them about why water is important and take a pic of you all enjoying a glass of water for the Crew. 🙂

Day 15 exercises: Abs – 3 rounds – :30 each exercise

****Click here for how to videos****

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch – right side
  • Boat Pose
  • Bird Dog Crunch – left side
  • Side Plank – :30 each side

Bonus: The Hollow Rock 

Well known in the CrossFit world and a perfect core exercise for runners, this exercise is easier said than done. Lying on your back with your arms raised up behind your head, begin rocking by lifting your feet and legs up and then simultaneously lifting your upper body and arms. Your body should move like a rocking chair, while engaging the abs throughout the movement.

Watch the tutorial video below for how to do it and ways to modify the move for anyone who’s never done it before.


Speed Work: Have a plan to get your speed work in this week? Without a plan, it’s easy to let it slip by! Click here and scroll down for this week’s speed work.


Ready to take your abs to the next level? Bust out today’s 3 rounds + the bonus + the extra credit water challenge and don’t forget to get your kids involved too! Remember, everyone benefits from drink water but runners need even more!

Have a terrific Tuesday Crew!

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