The goal of this test
To determine the amount of sweat loss occurring during your steady state-run and to determine your hydration plan
What you need
- Your regular running gear
- A digital weighing scale
- Your GPS watch
- Water to drink
- A big bright smile, as always
Steps to follow
- Weigh yourself nude right before a run
- Warmup, have a few sips of water if needed
- Start your GPS watch (or a Strava run activity)
- Run at your half marathon or marathon pace for one hour (or check with Coach Kay to determine the pace)
- Stop your GPS watch (or Strava activity), have a few sips of water if needed
- After you finish running, get home & towel off any sweat
- Weigh yourself nude again
- Note down the quantity of water you consumed during the run
Record and report the following
- Your pre-run weight
- Amount of fluids consumed (in all form, water, electrolytes)
- Post-run weight
- The start time of your run
- The temperature at the start, midway, temperate at the finish (all approx)
- Humidity levels (use the google weather report to find this)
Please talk to Coach Kay if you have any questions & plan for a discussion after the test is completed