133809 1435 Sports & Fitness Running General Running true Thu, 05 Feb 2009 15:52:03 -0800 /system/videos/4/09/38/13/133809.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run How To Hydrate For Running http://www.howcast.com/videos/133809-How-To-Hydrate-For-Running http://www.howcast.com/videos/133809-How-To-Hydrate-For-Running/edit approved 76 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=133809"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=133809" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 13 rsansivero http://img.howcast.com/system/thumbnails/133809/Picture_4_xxlarge_maintained_aspect.png 1303 false false false 57637 0 24 Step http://img.howcast.com/system/thumbnails/133809/24.jpg Weigh yourself Weigh yourself naked as you’re getting dressed to run.

]]> 57638 1 28 Tip Before you take a step, chug a tall glass of water.

]]> 57639 2 31 Step http://img.howcast.com/system/thumbnails/133809/31.jpg Fill your bottle Fill up a water bottle with water for runs shorter than an hour. If going longer, fill it with a sports drink.

]]> 57640 3 37 Step http://img.howcast.com/system/thumbnails/133809/37.jpg Pack your bottle Either hold the bottle in your hand, or carry it in a pack around your waist.

]]> 57641 4 42 Step http://img.howcast.com/system/thumbnails/133809/42.jpg Hydrate Drink about 20 ounces of fluids ever hour. The hotter it is the more you’ll need to drink.

]]> 57642 5 48 Tip If it’s scorching and you know you’ll need more than 20 ounces of fluids every hour, carry two water bottles, one filled with a sports drink.

]]> 57643 6 55 Step http://img.howcast.com/system/thumbnails/133809/55.jpg Weight yourself again When you return home, strip off your clothes, dry yourself completely, and weigh yourself again.

]]> 57644 7 61 Step http://img.howcast.com/system/thumbnails/133809/61.jpg Assess your hydration If you’ve lost weight, you need to drink more during your workout. For every pound less, drink 16 more ounces next time you run.

]]> 57645 8 69 Fact Hyponatremia, or over-hydration, is considered a bigger threat to marathon runners than dehydration.

]]> 1435 1066 How To Run Uphill AssignmentGuide 1885 Tue, 05 Feb 2008 11:49:56 -0800 7 nforman ]]> 61 http://media.howcast.com/system/videos/2/66/10/1066.flv athletic, athletics, country, cross, cross-country, fitness, hill, run, running, sport, sports, track, up, up-hill, uphill Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/1066/hpn_a008_run_uphill_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/1066-How-To-Run-Uphill 1435 133797 How To Run Downhill AssignmentGuide 1991 Fri, 06 Feb 2009 07:33:48 -0800 12 rsansivero ]]> 58 http://media.howcast.com/system/videos/6/97/37/13/133797.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, run Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/133797/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/133797-How-To-Run-Downhill 1435 143833 How To Avoid Side Stitches AssignmentGuide 2227 Tue, 10 Feb 2009 09:47:53 -0800 10 rsansivero ]]> 64 http://media.howcast.com/system/videos/4/33/38/14/143833.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/143833/Bobby_xxlarge_maintained_aspect.png http://www.howcast.com/videos/143833-How-To-Avoid-Side-Stitches 1435 151203 How To Run on a Track AssignmentGuide 1595 Thu, 26 Feb 2009 11:32:11 -0800 6 rsansivero ]]> 80 http://media.howcast.com/system/videos/3/03/12/15/151203.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/151203/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/151203-How-To-Run-on-a-Track 1435 218147 How To Racewalk AssignmentGuide 452 Mon, 14 Sep 2009 15:03:04 -0700 3 theprohouse ]]> 90 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training,triathlon,triathalon,marathon,running,preparing,sports,fitness,biking,swimming Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/233851/Triathlon_xxlarge_maintained_aspect.png http://www.howcast.com/videos/233851-How-To-Train-For-a-Triathlon 1436 233729 How To Lace Up Your Sneakers For a Long Run AssignmentGuide 855 Wed, 02 Sep 2009 14:32:18 -0700 2 CinemaSlam ]]> 73 http://media.howcast.com/system/videos/0/45/54/23/235445.flv lacing,tying,shoes,sneakers,running,jogging,tightly,untied,keeping,knotting Sports & Fitness Running Running Shoes and Equipment 1 http://img.howcast.com/system/thumbnails/233729/Picture_3_xxlarge_maintained_aspect.png http://www.howcast.com/videos/233729-How-To-Lace-Up-Your-Sneakers-For-a-Long-Run 1436 217147 How To Buy Trail Running Shoes AssignmentGuide 973 Wed, 16 Sep 2009 13:02:51 -0700 1 CinemaSlam ]]> 93 http://media.howcast.com/system/videos/6/11/02/24/240211.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, running, run, jog, jogging, track, buy, buying, shop, shopping, shoes, trail, trail-running Sports & Fitness Running Running Shoes and Equipment 1 http://img.howcast.com/system/thumbnails/217147/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/217147-How-To-Buy-Trail-Running-Shoes 1339 218408 How To Drive on a Racetrack AssignmentGuide 433 Mon, 12 Oct 2009 13:32:32 -0700 0 rachybop ]]> 151 http://media.howcast.com/system/videos/6/55/39/26/263955.flv cars, driving, racetrack, formula, 1, one, racing, real, Automobiles, sports Sports & Fitness General Sports Motor Sports 0 http://img.howcast.com/system/thumbnails/218408/racetrack_xxlarge_maintained_aspect.png http://www.howcast.com/videos/218408-How-To-Drive-on-a-Racetrack 1340 207869 How To Mount a Horse AssignmentGuide 1349 Thu, 23 Jul 2009 11:02:51 -0700 4 Equilibrio ]]> 103 http://media.howcast.com/system/videos/4/69/78/20/207869.flv Equestrian, jockey, derby, 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