Here I have listed six of my favorite trail runs in Squamish. All offer variations that can easily be explored. I have included explanations and Google Earth photos for each run but not the GPS files. I suggest picking up a copy of the Squmish Trail Map. It is worth every penny for the paper copy and the iPhone App. Some of these trails are used by mountain bikes as well and I always try to give them the right of way - keep a head up.Hydration status of an athlete is a critical component to performance and a commonly discussed factor among physiologists. Equally important, electrolyte balance can greatly affect health and performance if not considered. Electrolytes in the body regulate fluid balance, blood acidity, and allow muscle and nerve activity through maintenance of a precise concentration gradient. An endurance exercise event can profoundly affect this balance. Major factors include exertion level, ambient temperature and humidity, fluid intake, and sweat rate.
How though should an athlete address their electrolyte balance? There are lots of products for electrolyte supplement and replacement but is it important? When should an athlete be supplementing electrolytes? After every workout or only after a marathon? Advertisements for products like the one below just confuse matters. It can’t be that every athlete needs salt tablets during every workout can it?
Daily water needs can range from 1-2L in sedentary individuals to greater than 10L in those extremely active [1]. The physiological need for sodium (Na+) is 184-230 mg/day but most nations have mean sodium intakes greater than 230 mg/day [2], suggesting that generally, most people get more than enough salt in their normal diets. Athletes, especially those exercising in extreme weather conditions, may have sweat losses that exceed their normal electrolyte intake levels.
Many studies have examined the relationship between race distance, temperature, sweat rate, and electrolyte losses but the results are varied [3]. One study describes normal sweat losses around 1L/Hr (range: 500ml/hr to 2L/hr) and Na+ loss at 1000mg/l (range: 560mg/L to 1840mg/L) [1,4]. Replacing this during the event would be unpalatable and therefore could only be replaced by consumption in food over 24 hours [3].
One study compared electrolyte levels in runners who cramped during races with another group that did not experience cramps and found no differences [5]. A similar study in triathletes found similar results [6]. According to a 2011 study by the same group, just running speed itself is a better predictor of cramps than electrolyte levels [7].
According to an American College of Sports Medicine analysis of several studies on electrolyte balance, normal food and fluid intake at mealtime is sufficient for most athletes to regain electrolyte losses when sessions are spaced more than 24 hours apart [1]. Potassium and Magnesium are also lost in the sweat and urine during exercise but only in very small amounts (<1g even during very prolonged exercise) and for this reason, additional supplementation is unnecessary [4]. Large fluid volume replacement increases urine losses while smaller volume at longer intervals encourages optimal hydration. When rehydration and electrolyte balance must be attained within six hours, fluid and electrolyte supplementation are necessary: a fluid volume at 125-150% of the water loss is necessary to ensure rehydration while accounting for urine losses. These replacement fluids can include up to 2-7g/l electrolytes [1].
I think the take away message is that for normal exercise, electrolyte supplementation is unnecessary. For activities greater than four hours (or shorter and in the heat) a small amount of electrolyte supplementation may be beneficial and allow maintenance of proper hydration levels.
A significant amount of foot pain has prevented me from running much lately. I am suspicious that using worn out shoes combined with running on lots of pavement is much of the problem. I picked up a pair of Terra Momentus shoes made by Newton. These are the trail running version with a bit more grip on the sole.
Cool colors and rubber "lugs" on the sole right under the forefoot makes the Newton stand out.
Newton shoes have one huge design difference compared to any other model shoe: the forefoot lugs. The sole of the shoe has large lugs under the forefoot that encourage you to land there rather than slamming down on your heel like a normal running show. While they seem to be marketed toward the natural running crowd, I do thing the design has some merit compared to some of the other barefoot shoe options.
With about 10 hours of running on these shoes, I am overall pretty happy and have noticed a few things. On roads, I find them great, easy to run in. They don't entirely prevent me from hitting my heel but they certainly encourage rolling forward onto my forefoot. Downhills I find it feels a bit funky but I suspect it will be normal soon enough. On trails, especially steep or variable ones, they really excel. I can bound from spot to spot and my heel never touches the ground. Downhills are fine until they get steep or slippery.
One issue I have is that on rocks, especially wet ones on downhills, these shoes are treacherous! They do not work for me in scrambling terrain. The lugs act in the opposite manner as a climbing shoe. The edge of a proper climbing shoe is just that, a distinct edge to the flat sole. The lugged sole of the Newton is very rounded and tends to slide right off small rock edges. I realize scrambling was not the intent of the shoe but some of the trail runs in Squamish cross this type of terrain.
An approach shoe like the 5.10 Guide Tennie shown above has a very flat sole and distint edges. These shoes are great for scrambling. Compare the edge on the 5.10 to the Newton's rounded forefoot higher up.
Pros:
Cons:
Overall, I am enjoying training in these shoes, especially on the road, and low key trails around Squamish. If I think I will be hitting really steep terrain or need to scramble over rocks, I will probably stick with someting a bit more traditional. The Newton seems to be a great shoe and a good training tool to improve form. I will definitely be using them in my day to day runs.
