Fit-Start Quick Quiz Answers

Here are some expanded answers to the quick quiz questions. Don’t forget to take a look at how you’re doing on the leaderboard at the bottom of the page.

chef cutting meat

QUESTION 1 ANSWER

What are the components we need to measure to determine if we have had a quality run?

  • Duration and intensity
  • Distance
  • Pace
  • All of the above

When it comes to quality, forget pace, forget distance – your body doesn’t know what those things are. Your body knows duration (time) and intensity (effort). When starting out, we should aim for 3-4 quality runs per week. A quality run is one that aims to keep the duration short (20-30min) and effort initially low (easy run). If we increase effort too quickly, it will influence frequency negatively (due to fatigue and/or injury). Never run when fatigued, it messes with control (quality). If you are moeg – rest.

 

chef cutting meat

QUESTION 2 ANSWER

What is a good strategy to start building strength for long distance running?

  • Running hilly courses regularly
  • Run regular long races, it’s also good to test your fitness
  • Gym / resistance training sessions 2-3 times per week
  • Both A and C are correct

Running plenty of races does not build up your strength but instead breaks you down. Consistent hilly course running at the beginning of the training season is a great way to start building running strength. It’s best to not rush into tough hill training sessions too early in the season.

Hill Repeat sessions can be added into the programme later. 2-3 professionally designed, 15-20min full body gym / resistance training sessions have proven to increase strength effectively and relatively quickly.  

 

 

Old Fashioned

QUESTION 3 ANSWER

Exercise-associated hyponatremia or EAH (over hydration with water and/or sports drinks) is best prevented with which hydration approach?

  • “Drink according to Thirst” strategy
  • Drink at least 100ml at every water point
  • Drink at least one mouthful every 15-20min
  • Between 300ml to 800ml per hour, depending on body weight

A recent study has highlighted that only 32% of marathon runner could accurately identify symptoms EAH and less than 5% of participants would employed the “drink to thirst” strategy, which is considered a more effective method for managing hydration compared to rigid drinking schedules.

Research also indicates that hydration needs vary significantly based on factors such as sweat rate, temperature, and race intensity. Most runners sweat between 400ml and 2400ml per hour, yet recommendations for fluid intake during races range from 300ml to 800ml per hour. This variability emphasises the importance of personalised hydration and ‘drink to thirst’ strategies rather than recipe based approaches.

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FIT-START
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See you on the next quick quiz. In the meantime, keep on learning as you go.

The Team at TapLearnGo