News

COXA ACADEMY Here we have gathered useful information about running, energy intake, hydration, training, racing, trail running and ultra running. How much energy do you need while running? For running sessions longer than 60–90 minutes, your body will usually need additional energy. For most runners, 30–60 grams of carbohydrates per hour is recommended, while experienced endurance athletes can train their bodies to absorb up to 90 grams of carbohydrates per hour from a combination of carbohydrate sources. Important factors Duration of the session Intensity Temperature Individual stomach tolerance Checklist Start fueling before your energy levels drop. Practice your fueling strategy during training. Combine energy intake with hydration. How many gels should you take? The number of gels depends on how long you are running and how many grams of carbohydrates each gel contains. During a marathon, many runners use 3–6 gels, spread evenly throughout the race. Tips Always check the nutritional information. Take the gel with water if recommended. Never try a new gel for the first time on race day. When should you start fueling during a race? Don't wait until you feel low on energy. For most runners, it is sensible to start fueling after approximately 30–45 minutes and then continue at regular intervals. Common mistakes Waiting too long before fueling. Consuming large amounts at once. Forgetting to drink. What should you eat before a race? Eat a carbohydrate-rich meal 2–4 hours before the start that you already know works well for you. Avoid large amounts of fat and fibre immediately before the race. Good options Oatmeal White bread Banana Yoghurt Rice What should you eat during a race? During longer races, focus on easily digestible carbohydrates that can be consumed and absorbed efficiently. Examples Energy gels Sports drinks Energy chews Ripe bananas Liquid carbohydrate drinks What should you eat after a race? After finishing, your body needs both carbohydrates and protein to replenish energy stores and support muscle recovery. A good recovery meal should include Carbohydrates 20–30 grams of protein Fluids Electrolytes Try to eat within the first hour after finishing your activity. Sports drink or gels? There is no single answer that works for everyone. Many runners combine sports drinks and gels to get both energy and fluids without putting too much strain on the stomach. Sports drinks Fluids and energy at the same time Easy to consume while running Gels High energy density Take up very little space How can you avoid stomach problems while running? Stomach problems often occur because the body is not accustomed to the amount of energy or fluid being consumed during exercise. Reduce the risk by Training your gut. Testing products beforehand. Fueling regularly. Avoiding large amounts at once. Common fueling mistakes Many energy-related problems during races are caused by poor planning rather than insufficient fitness. Common mistakes Fueling too late. Drinking too little. Drinking too much. Not practising your fueling strategy. Trying new products on race day. What does an elite runner's fueling strategy look like? Elite runners usually have a detailed hydration and fueling strategy that has been tested repeatedly during training. They know when to eat, how much to drink and how their bodies respond under different conditions. Key takeaway The best strategy is the one that works for you – not necessarily the one that works for someone else. TRAIL & ULTRA What should you pack for trail running? What you need to carry depends on distance, weather, terrain and how far you are from water, aid stations or assistance. The goal is to carry enough to stay safe without carrying unnecessary weight. Essential equipment For most trail runs lasting more than 1.5–2 hours: Running vest 1–2 litres of fluid Energy – gels, bars or sports drink Mobile phone Lightweight wind or rain jacket First-aid kit Whistle ID and payment card For longer adventures Consider adding: Extra top Hat and gloves Headlamp Spare battery Map or GPS Emergency blanket Our tip Keep heavier items close to your back and distribute the weight evenly between the left and right sides. What is mandatory race equipment? Many trail and ultra races require competitors to carry specific safety equipment. Requirements vary depending on the race, terrain, weather and distance. Common mandatory equipment Waterproof jacket Waterproof trousers, when required Hat Gloves First-aid equipment Whistle Emergency blanket Mobile phone Headlamp Spare battery Cup or collapsible cup Why is mandatory equipment required? If the weather suddenly changes or you become injured, the correct equipment can be essential while you wait for assistance. Our tip Read the race regulations several weeks before the event and make sure every item meets the organiser's requirements. How do you run safely in the mountains? Mountain conditions can change quickly. Even relatively short runs require preparation, appropriate equipment and respect for the weather. Before you leave Check the weather forecast. Tell someone where you are going. Charge your phone and GPS. Carry extra energy. Bring additional clothing. Common risks Fog Rapid weather changes Hypothermia Dehydration Navigation errors Our tip If the conditions become uncertain, turning back is often the safest decision. Do you need running poles? Running poles are not essential, but they can provide a significant advantage in steep terrain and during long races. Advantages Reduce some of the load on the legs. Distribute effort between the upper and lower body. Help during long climbs. Improve balance. Disadvantages Additional weight. Require practice and technique. Need to be carried when not in use. When are they most useful? Mountain races Ultramarathons Mountain running Courses with significant elevation gain How should you run in rain and cold weather? The goal is to keep your body warm – not necessarily completely dry. Dress in layers Layer 1: Technical base layer. Layer 2: Insulating mid-layer when required. Layer 3: Windproof or waterproof jacket. Remember Hat Gloves Dry clothes for after the race Our tip Avoid cotton for long runs in cold and wet conditions. When cotton becomes wet, its insulating performance decreases and it can contribute to rapid cooling. How do you prepare for running at night? Night running requires more than simply carrying a headlamp. Practice running in darkness and check all your equipment beforehand. Important equipment Headlamp Spare battery Reflective details Mobile phone Extra energy Safety Tell someone where you are going. Consider running with someone else. Adjust your speed to the available visibility. How do you plan an ultramarathon? An ultramarathon requires as much planning as physical preparation. Create a plan for Hydration Energy Pace Clothing changes Aid stations Break the race into manageable sections rather than thinking about the entire distance at once. What is a drop bag? A drop bag is a bag containing your own equipment that the race organiser transports to a designated aid station along the course. Typical contents Spare shoes Dry socks Additional energy Extra clothing Spare headlamp A well-planned drop bag can make a significant difference during a long ultramarathon. Common mistakes in trail and ultra running Many problems arise from poor planning rather than insufficient fitness. Common mistakes Starting too fast. Consuming too little energy. Drinking too little. Choosing the wrong shoes. Carrying insufficient extra clothing. Not training with your race equipment. Race checklist The day before Check all equipment. Charge your watch and headlamp. Pack your vest and prepare your shoes. Prepare energy and fluids. Check the weather forecast. Race day Eat breakfast well before the start. Arrive at the start area in good time. Check your equipment one final time. Follow your hydration and fueling strategy. Start conservatively and stick to your plan. What is hydration? Hydration means maintaining enough fluid in the body for it to function properly. Water helps regulate body temperature, transport nutrients and support normal muscle function during both exercise and everyday life. During exercise, fluid is lost primarily through sweating and breathing. If these losses become too large, performance and the body's ability to regulate temperature can be affected. How much water do you need every day? There is no exact amount that is right for everyone. Fluid requirements depend on factors such as body size, climate, diet and physical activity. For many adults, total daily fluid intake is approximately 2–3 litres, including water obtained from food. Factors that can increase your requirements Exercise Heat High altitude Fever Breastfeeding What happens when you become dehydrated? Dehydration occurs when your body loses more fluid than it takes in. As dehydration progresses, the cardiovascular system has to work harder and temperature regulation becomes more difficult. Common signs Thirst Dry mouth Headache Dizziness Fatigue Dark urine Severe dehydration can cause confusion, rapid heart rate and other serious symptoms requiring medical attention. What are electrolytes? Electrolytes are minerals that help regulate fluid balance and support normal nerve and muscle function. Important electrolytes include: Sodium Potassium Magnesium Calcium Chloride During prolonged endurance exercise, sodium is usually the electrolyte of greatest practical importance to replace. What is hyponatremia? Hyponatremia means that the concentration of sodium in the blood has become too low. During endurance events, one important risk factor is consuming excessive amounts of fluid relative to the body's ability to excrete it. Possible symptoms Nausea Headache Confusion Muscle cramps Severe symptoms require urgent medical attention. How much do you sweat during exercise? Sweat rates vary considerably between individuals. Many athletes lose approximately 0.5–1.5 litres per hour, although losses can be considerably higher during intense exercise in hot conditions. Your sweat rate is affected by: Temperature Humidity Intensity Clothing Individual physiology How can you estimate your sweat rate? One practical method is to weigh yourself before and after training. Weigh yourself before the session. Record how much you drink. Weigh yourself immediately afterwards. The difference, adjusted for what you drank, provides an estimate of fluid loss and can help you develop a more individual hydration strategy. Sports drink or water? For most exercise sessions lasting less than about an hour, water is usually sufficient. During longer or more intense exercise, a sports drink can be useful because it provides fluids, carbohydrates and electrolytes. Water is usually sufficient for Short running sessions Low-intensity exercise Cooler conditions Consider a sports drink for Exercise lasting longer than 60–90 minutes Marathons and ultramarathons Hot conditions High sweat rates How does the body absorb fluids? Fluid passes from the stomach into the small intestine, where most absorption takes place. The rate of absorption is influenced by: Amount consumed Carbohydrate concentration Sodium content Exercise intensity Stomach contents A well-formulated drink containing an appropriate balance of carbohydrates and sodium can support effective hydration during prolonged exercise. Can you train your body to tolerate more fluid? Yes. Just as athletes can train their gut to tolerate larger amounts of carbohydrates, fluid intake can also be practised during training. How to do it Practise during long sessions. Use the same products you plan to use during races. Increase gradually. Record what works for you. How does caffeine affect hydration? Moderate caffeine intake does not normally cause dehydration in people accustomed to caffeine. Caffeine can also improve alertness and reduce perceived exertion for some athletes. Remember Test caffeine during training first. Individual sensitivity varies considerably. How should you hydrate before a race? The objective is to arrive at the start with a normal fluid balance – not to drink as much as possible immediately before the race. Recommendations Drink regularly during the day before the race. Eat normal meals containing salt. Drink a moderate amount 2–3 hours before the start. Top up closer to the start if needed. How should you hydrate during a race? Use a hydration strategy that you have already tested during training. Drink regularly and adjust your intake according to: Temperature Sweat rate Exercise intensity Race duration Avoid both insufficient fluid intake and excessive drinking. How do you restore fluid balance after exercise? After exercise, your body needs to replace both fluids and electrolytes. The amount required depends on how much fluid you lost. Good recovery includes Water or a recovery drink. A meal containing carbohydrates and protein. Additional salt when appropriate after heavy sweating. The goal is to gradually return to your normal fluid balance. Common hydration myths Myth: You should drink as much as possible.Fact: Both too little and too much fluid can cause problems. Intake should be adapted to individual needs. Myth: If you're thirsty, it's already too late.Fact: Thirst is an important physiological signal. During long endurance events, however, it can be useful to have a hydration strategy that has been tested during training. Myth: Everyone needs the same amount of water.Fact: Fluid requirements vary according to body size, sweat rate, climate and exercise intensity. Myth: Only elite athletes need to think about hydration.Fact: Recreational athletes can also benefit from understanding their individual fluid requirements. Myth: Completely clear urine always means perfect hydration.Fact: Very clear urine can sometimes indicate that you have consumed more fluid than necessary. Urine colour is useful as a rough indicator, but it should not be considered in isolation.

In the first week of January 2025, we will launch our updated Race backpacks, the R3 Race and R8 Race. These ergonomic and versatile backpacks are designed for both racing and training, making them perfect for activities such as running, cross-country skiing, and MTB. With a hydration capacity of two liters, they hold enough liquid for long and demanding sessions.