In this conversation, Host Nic and Andy Brodziak delve into the critical aspects of hydration and sodium intake for ultra marathon runners.

They discuss the importance of understanding individual sweat rates, the role of sodium in performance, and practical strategies for maintaining optimal hydration levels during training and races. The conversation emphasises the need for personalised hydration strategies, the dangers of over-hydration, and the significance of sodium in preventing performance drops and health issues during endurance events.

We delve into the critical aspects of hydration for runners and how it relates to Two Oceans and Comrades, discussing the importance of understanding hydration needs, practical strategies for race day, and the significance of gut training.

They share personal experiences and case studies, emphasising the need for tailored hydration plans based on individual sweat rates and sodium loss. The discussion highlights common mistakes runners make regarding hydration and nutrition, and offers actionable advice to optimise performance on race day.

We hope you have enjoyed the conversation and find it extremely useful in helping guide you to even better performance. As always, feel free to reach out to info@makingarunner.com with any questions or on our socials @makingarunner. You can also reach out to Andy on his socials @andybrodziak .

If you enjoyed the show, remember to leave a review and share it with your running buddies!

LINKS FROM THE CONVERSATION

How to measure your sweat rate to improve your hydration: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/#:~:text=This%20is%20easy%20if%20you%20drink%20from%20a%20single%20bottle%20or%20two.&text=After%20exercise%2C%20towel%20yourself%20dry,clothes%20will%20hold%20some%20sweat).

Fuel and Hydration Testing Consultation: https://forms.gle/m3to8j1Y7LUy4RL37

In todays conversation your host, Nic, chats to Dr. Philip Batterson, a Physiologist, Coach and Endurance specialist from Oregon, USA.

Phil holds extensive knowledge in the field of exercise physiology and it's application when it comes to endurance sports. Today we chat in detail about heat and altitude training for endurance runners. We focus on:

• The science behind these methodologies of training.
• How to optimise your oxygen carrying capacity through heat or altitude stress.
• How to practically apply what the current best practices are.
• How to perfect racing in these environments.
• Alternative modalities of training around this topic.

Phil holds a PhD in Molecular physiology and has over a decade of coaching and physiological assessment experience. He was a fantastic guest who spoke confidently and shared loads of insight around these topics. If you are interested in hearing more from Phil you can go and give his own podcast a follow "Critical Oxygen" and give him a follow on social media @drphilbatterson.

I hope you found this conversation as insightful as we did and learn to make the most of your environment going forward become the best athlete you possibly can be.

Enjoy the conversation - As always, feel free to leave a comment, a review and share with your running buddies.

In this conversation, Nic chats to the official Comrades Coach, Lindsey Parry, as they look to unpack the essential preparations for runners gearing up for the upcoming 'Down Run' Comrades Marathon.

We explore the different types of runners (from novice to sub elite), the importance of training habits, the risks of overtraining, and the significance of setting realistic goals. Lindsey emphasises the need for strength training, especially for novice runners, and provides insights on how to navigate the complexities of training for both the Two Oceans and Comrades Marathons.

The discussion also highlights the mental and physical challenges runners face as they prepare for this iconic race. We delve into the essential aspects of preparing for the Comrades Marathon, focusing on mental preparation, training, strength training, recovery, and nutrition strategies. We emphasise the importance of understanding the course, the role of rest days, and effective nutrition strategies for long runs. Lindsey also shares insights on mental strategies for race day, highlighting the significance of knowing one's goals and practicing visualisation techniques to enhance performance.

We wish you the best of luck with the training and hope that you enjoyed this episode. You can reach out to Coach Parry on socials or www.coachparry.com. Feel free to share this episode with your running buddies and don't forget to leave us a review.