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Every week, our friends at St. Vincent Sports Performance (@DefiningSports) will provide three new tips that could help you achieve your athletic potential!

Before Activity:
Drink 4-8 oz of water one to two hours before activity.
During Activity:
Drink 5-9 oz of water or sports drink every 15-20 minutes.
After Activity:
Drink at least 24 ounces of water or sports drink for every pound of weight lost within two hours after completion of activity.

For morning races, always eat something on race day. Some toast or a bagel with some peanut butter is an excellent race day breakfast. A POWERBAR is another good choice. Be sure to drink 8-10oz of water with breakfast 2-3 hours before race time. Try to avoid soda or sugary drinks on days when you have races - they will NOT help your performance. Water works best!

36-hour Recovery Clock: If you're used to running three times a week (e.g. Monday-Wednesday-Friday), try giving yourself 36 hours between workouts. For example, run Monday morning, Tuesday evening and Thursday morning. This routine offers you the opportunity to use Friday as a rest day as you approach the weekend, which normally includes your long run.


Come back every Monday to get your weekly tips!

“In recent years, few programs have had as direct effect
on athlete performance as our partnership with St. Vincent,”
-USATF CEO Max Siegel

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