My team goes for weekly long runs, but they stop every 15 minutes for water. Is there an aerobic disadvantage to this, even if we're only running at easy pace?
FYI-Longs runs aren't considered one of our "hard" training days.
My team goes for weekly long runs, but they stop every 15 minutes for water. Is there an aerobic disadvantage to this, even if we're only running at easy pace?
FYI-Longs runs aren't considered one of our "hard" training days.
Stopping every 15 mintues for water is ridiculous, unless its over 90 degrees, high humidity, etc. and even then, that's a lot. Another issue is how long do you stop? 30-60 seconds, no big deal on a nice easy long run. If it is several minutes, yes there is a disadvantage as you are not getting the full benefits of the run. I would stop every 4 miles for no more than a minute at most. So for example if you are running at 7 min pace, you would stop every 28 minutes for water. How long are your long runs? Most folks can get by 10-12 miles without a water stop as long as its not hot and you are not hammering it with no problem. If no one can hand you water so you can keep running, keep the stops as short as possible, no matter what distance or intensity you are running to get the most bang for your buck.
Every 15 minutes is useless. It takes twice as long to enter your system. Water every hour is more than enough.
Stop only when you have to. Wearing a heart rate monitor has shown me that, yes, stopping does make a difference. It takes only 30 seconds or so for my HR to drop way down and then when I start up again it takes a few minutes to get back up. That said, is it *really* going to make a difference? Probably not in the whole scheme of things, and I don't worry about times that I must stop (like to go to the bathroom) but never stop unless I really have to.
Stopping every 15 minutes for beer would be better for you.
hgyiglg wrote:
My team ...stop every 15 minutes for water.
your team sounds like a bunch of pus sies
Honey Badger wrote:
Every 15 minutes is useless. It takes twice as long to enter your system. Water every hour is more than enough.
Stop only when you have to. Wearing a heart rate monitor has shown me that, yes, stopping does make a difference. It takes only 30 seconds or so for my HR to drop way down and then when I start up again it takes a few minutes to get back up. That said, is it *really* going to make a difference? Probably not in the whole scheme of things, and I don't worry about times that I must stop (like to go to the bathroom) but never stop unless I really have to.
Actually water gets from the gut into the body pretty quickly.
Seems like a report from Larry Armstrong's lab using labeled water showed that water ingested during exercise can show up in the body in 15 to 20 min. Here is an abstract that looked at absorption in sections of the small intestine.
http://www.health.harvard.edu/newsweek/time-for-more-vitamin-d.htmHowever, this paper suggests a time course of 40 to 60 min although it reports on full body distribution.
http://www.uni.edu/dolgener/Advanced_Sport_Nutrition/fluid_intake.pdfIn general, yes stopping every 15 for water (unless very hot or unless you start the run pretty hypohydrated already) is not necessary. Also depends on one's "long run" time frame.
in marathons, you get water and gatorade stops every mile or two, and if you skip many of these stops you are likely to be hurting by mile twenty. but in training you are not asking as much of yourself and you don't have the chance usually. I do my long runs on days that usually get up to the low 90s, with high humidity and a lot of direct sun, and on my twenty mile days I take advantage of the water stops every four miles or so here even though I didn't drink anything on most long runs before, because it helps recovery from the long run and can allow for a lot more quality in the second half of the long run.