When coaching endurance runners of all levels to be their best, I always emphasize the need for proper hydration with the right balance of electrolytes. Most athletes I've coached are surprised to learn that their sodium needs are actually much higher than they expected and it's been hurting their performance.

Part of the reason athletes need much more sodium than they think is not just because they lose electrolytes through their sweat, but also because athletes tend to eat very healthy diets. They've been told that salt is a bad thing in food and frequently don't get enough for their lifestyle.

Much of the science of sodium is based on people who eat highly processed diets which also are very low in potassium. It could actually be the low potassium levels causing the issues that sodium has been blamed for!

What is clear is that both sodium and potassium at the proper levels are essential for high performance (and for life in general!).

That's why we partnered with LMNT to offer a free sample pack of their electrolyte mix.

Head to drinklmnt.com/runnersconnect to get yours now. The Sample Pack includes 8 packets of LMNT (2 citrus, 2 raspberry, 2 orange, and 2 raw unflavored).

Transcript

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0:00.0	Hi, this is Greg Hopala and you are listening to the Run to the Top Podcast.
0:14.0	Hi there, my running friend,
0:20.0	this is Coach Claire Bartholic, the Planted Runner.
0:23.3	And this is the Run to the Top Podcast,
0:25.5	one of the first and only running podcast dedicated
0:28.3	to making you a better runner with each and every episode.
0:31.9	We are created and produced by the expert team
0:34.6	of running coaches at runnersconnect.net
0:37.7	where you can find the best running information on the internet
0:41.0	as well as running coaching plans to fit every runner and every budget.
0:47.0	It's officially winter in the northern hemisphere and unless you want to spend the next three months on the treadmill
0:56.2	You're going to have to gear up to run outdoors. For many runners, the thought of running in the cold dark ice and snow is almost a non-starter. I mean it can be hard
1:05.3	enough to get out for a run sometimes in great weather. How do you do it when it's really
1:09.7	wintry out there? To help me out with everything you need to know about winter running, I
1:14.4	invited Greg Hopala on this episode of the Run to the Top. Greg is the race
1:18.9	director of Grandma's Marathon in very cold and very snowy Duluth, Minnesota. Grandma's is not held in the winter
1:27.0	thankfully and it's the 12th largest marathon in the United States.
1:31.6	Greg has been race director since 2016 and he moved to
1:35.2	Minnesota from the equally cold and snowy state of Michigan where he ran in
1:39.3	high school and at the club level at the University of Michigan.
1:43.4	Greg has had his share of wintery runs
1:45.6	and he shares his advice for getting out there in the cold,
	...

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