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Beginner Hydration – Drink Water, but not too much!!


Beginner Hydration – Drink Water, but not too much!!

If you’re starting out on your running journey, there is so much to take in. Are you wearing the right shoes, are you running fast enough, are you eating the right food, and much more besides.

Drinking water is something we are all supposed to monitor. Much like a training plan for running, the mount of water and fluids you take in is unique to you. There are a number of factors you need to consider such as health, age, size and weight as well as activity levels. Drinking little and often is the best way to stay hydrated. It is suggested you should aim for 6-8 glasses of water and other liquids each day to replace normal water loss – around 1.2 to 1.5 litres. Water, lower fat milk and sugar-free drinks, including tea and coffee, all count.

If you are a beginner starting out, you are essentially trying to replace the water lost during exercise. As your body is working harder, you have to keep it fresh and hydrated. Unless you’re training for a marathon or a longer distance race (which we doubt you are if you’re reading this), you don’t need a complicated hydration strategy. The amount of water you require is unique to you, but our rule of thumb is to satisfy your thirst! Sip water before, during, and after your run rather than gulping it down. We typically suggest having a 500ml bottle of water with you for your runs.

If you have any questions around hydration, pop us a mail to

Paddy is the founder of Run Republic. Paddy has run 14 marathons and 1 ultramarathon to date.

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Marathon // Europe // Germany // October

10/11/2020 // Munich, Germany // $91.00


The cityscape of the home of Munich Marathon is characterized by centuries-old buildings and numerous museums. The Bavarian capital is known for the annual Oktoberfest and it’s sportiness. In the old town on the central Marienplatz there are landmarks such as the neo-Gothic New Town Hall, whose popular carillon plays melodies and stories from the 16th century.

The city of München Marathon is a natural habitat of Mediterranean-style street cafes, highbrow art and high-tech industry, Germany’s unofficial southern capital is a flourishing success story that revels in its own contradictions. If you’re looking for Alpine clichés, they’re all here, but the Bavarian metropolis has many an unexpected sides to be discovered.

With that being said, the Munich Marathon is the place to be!!

Whoever has competed in one of the editions of München Marathon knows that tingling sensation. The concentration and tension of the runners is tangible; only subsiding when the starter’s pistol finally sounds and your sightseeing tour through Munich starts right away.





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