How to avoid hitting the wall during a marathon or ultra

Hitting the wall, also known as bonking, is a common fear for many marathon and ultra marathon runners. It occurs when your body depletes its glycogen stores, leading to a sudden and overwhelming fatigue. To avoid hitting the wall in a race, it's important to implement a well-rounded fueling and pacing strategy. Here are some tips to help you steer clear of the wall on race day:

1. Train your gut:

During your training, practice your fueling strategy. Experiment with different types of energy gels, chews, and sports drinks to see what works best for your stomach. Train your body to absorb and process fuel efficiently during long runs.

2. Proper pacing:

Don't start too fast. An overly aggressive pace can burn through your glycogen reserves early in the race. Stick to a pace that allows you to conserve energy for the later miles. For ultra marathons, this is even more crucial given the longer distance.

3. Follow a nutrition plan:

Develop a nutrition plan based on your race distance and estimated finish time. Ensure you're consuming an appropriate balance of carbohydrates, proteins, and fats in the days leading up to the race. During the event, regularly consume carbohydrates to keep your glycogen stores topped up.

4. Hydration is key:

Dehydration can exacerbate fatigue and make it easier to hit the wall. Drink regularly during the race, but avoid over-hydration, which can lead to its own set of problems.

5. Mental preparation:

Mental fatigue can contribute to hitting the wall. Stay focused and positive during the race. Break the race into smaller, manageable segments and stay motivated by celebrating each accomplishment along the way.

6. Listen to your body:

Pay attention to early signs of fatigue or depletion and respond accordingly. If you feel yourself fading, adjust your pace, take in more fuel, or even walk for a bit to recover.

7. Recovery during the race:

For ultra marathons, take advantage of aid stations to refuel and recharge. Don't rush through them – take the time to replenish your energy and give your body a break.
By incorporating these strategies into your training and race-day plan, you can minimize the risk of hitting the wall and optimize your performance in marathons and ultra marathons.
Remember, each runner is unique, so it's essential to experiment with different strategies during training to find what works best for you.

Thailand North Face 100k 2024

What I learned by running Thailand’s North Face 100

I made a few mistakes during the race which I would like to share here as a record for future reference.

1. I purchased 30 gels from here in Thailand called Ammo natural gels. I had only used a single gel during a one hour training session the week before the race. After starting my Garmin Enduro 2 bleeped every 20 minutes alerting me to eat one gel (100 calories). After about 2 hours I started to feel sick and reduced my intake to one gel every 40 minutes. I continued to feel my stomach getting bloated and eventually even the thought of the gel made me feel nauseous. From after the 50k distance to 60k I was unable to eat any more gels. I continued on until 65k upon which my energy started to fade due to no energy intake. I stopped just before and at checkpoint 4 stting down for 45 minutes to gather myself. To bring myself back from the edge I ate a pot noodle and lay on my back. To my left were 3 checkpoint helpers all sleeping. After this I got up deciding not to quit and continued walking not running.

2. I used the Gatorade at checkpoints instead of relying on my own electrolyte drink. The result was these drinks contained way to much sugar and upset my stomach even more.

3. I only had 6hrs sleep in the two nights leading up to the race, but I never felt tired, just a missed opportunity to begin fully rested.

4. This was my first race in four years, even though not a mistake it’s definitely a reason why I could not handle 10hrs of gels.

Top 10 100-Mile Ultra Marathons in the USA

As an experienced ultrarunning coach, I have had the privilege of witnessing some of the most challenging and breathtaking 100-mile ultra marathons in the United States. Here are the top 10 races in the country that test the limits of endurance and celebrate the spirit of ultrarunning.
1. Western States 100 - Taking runners from Squaw Valley to Auburn, California, this iconic race follows the rugged trails of the Sierra Nevada mountains, showcasing stunning scenery and demanding elevation changes.
2. Leadville Trail 100 Run - Known for its high altitude and lung-busting climbs, this historic race in Leadville, Colorado, challenges runners with its epic views and grueling terrain.
3. Hardrock 100 - Set amidst the scenic San Juan Mountains in Colorado, this race is renowned for its brutal vertical gain, technical trails, and breathtaking alpine scenery.
4. HURT 100 - Held in Hawaii, this race is notorious for its relentless climbs, treacherous terrain, and unforgiving humidity, making it a true test of mental and physical strength.
5. Barkley Marathons - Often shrouded in mystery, this Tennessee race has achieved legendary status for its extreme difficulty, unpredictable weather, and cryptic entry process.
6. The Vermont 100 - With its lush, rolling countryside and challenging trails, this race offers a quintessential New England ultrarunning experience in the heart of Vermont.
7. Superior 100 Mile Endurance Run - Set along the rugged Superior Hiking Trail in Minnesota, this race features technical terrain, breathtaking vistas of Lake Superior, and a true northern wilderness experience.
8. Angeles Crest 100 - Spanning the San Gabriel Mountains near Los Angeles, California, this race offers a mix of punishing climbs, technical descents, and sweeping views of the Pacific Ocean.
9. Miwok 100K - Although technically not a 100-mile race, this event in Marin County, California, provides a challenging and scenic course that is a favorite among ultrarunners in the Bay Area.
10. Tahoe 200 - While not a traditional 100-mile race, this epic circumnavigation of Lake Tahoe in Nevada presents a monumental test of endurance with its stunning alpine scenery and demanding elevation gain.
Each of these races offers a unique blend of natural beauty, physical challenge, and the camaraderie of the ultrarunning community, making them stand out as top choices for those seeking the ultimate test of endurance in the United States.

The Importance of Hydrating During an Ultra Marathon

As an ultra trail running coach, I understand the crucial role that hydration plays in the performance and overall well-being of runners during an ultra marathon. Proper hydration is essential for maintaining endurance, avoiding dehydration, and optimizing performance. In this article, we will delve into the significance of hydration and provide valuable insights to help ultra runners understand its importance.

Understanding the Impact of Hydration

During an ultra marathon, the body expends a significant amount of energy and sweat as runners tackle long distances and challenging terrains. Without adequate hydration, runners are at risk of dehydration, which can lead to a decline in performance, muscle cramps, and even more serious medical issues. Dehydration can impair cognitive function, increase the risk of heat-related illnesses, and prolong recovery time post-race.

Strategies for Optimal Hydration

To ensure proper hydration during an ultra marathon, runners should develop a comprehensive hydration strategy that encompasses both fluid intake and electrolyte balance. Hydration needs vary among individuals, but a general guideline is to consume about 16-20 ounces of fluid per hour of running. This can be adjusted based on factors such as weather conditions, sweat rate, and individual tolerance.
In addition to water, electrolytes play a vital role in maintaining proper hydration levels. Sodium, potassium, magnesium, and calcium are essential electrolytes that help regulate muscle function and fluid balance. Integrating electrolyte-rich drinks or supplements into the hydration plan can aid in preventing electrolyte imbalances and muscle cramping during the race.

As an ultra trail running coach

My goal is to provide valuable insights to help runners optimize their performance. If you're preparing for an ultra marathon, understanding the importance of hydration is essential. By incorporating these strategies for optimal hydration into your training and race day plan, you can enhance your performance and minimize the risk of dehydration-related setbacks.
For more personalized guidance on ultra marathon training and race preparation, feel free to reach out to me as your trusted ultra running coach. I specialize in tailoring training programs and providing comprehensive support to help you conquer your ultra running goals.
Remember, proper hydration is not just a strategy for race day – it's a fundamental element of your overall training and racing success. Embrace the significance of hydration, and let it propel you towards achieving new heights in your ultra running journey.
Contact me today to harness the power of hydration for your ultra marathon success!
Join me and pave the way to ultrarunning excellence!

Benefits of Yoga for Ultra Runners

I’ve been practicing yoga for almost 20 years. I believe this is a piece to the puzzle that keeps me healthy and injury free.

My Reasons For Practicing Yoga

Yoga offers a multitude of benefits for ultra runners, supporting physical and mental well-being to enhance performance and recovery. Incorporating yoga into an ultra running training regimen can be immensely valuable due to the following reasons:

Flexibility and Mobility

Ultra running requires extensive range of motion and flexibility. Yoga helps improve flexibility in muscles and joints, enhancing mobility essential for long-distance running. It targets areas like hips, hamstrings, and calves, reducing the risk of injury and improving overall running efficiency.

Strength and Stability

Yoga poses engage various muscle groups, enhancing overall strength and stability. This is crucial for ultra runners as it helps maintain proper form and posture throughout long-distance runs, reducing the chances of muscular imbalances and fatigue.

Injury Prevention and Recovery

Yoga promotes body awareness and mindful movement, aiding in identifying and addressing areas of tightness or weakness, preventing common running injuries. Additionally, it can expedite recovery by increasing blood flow to fatigued muscles and promoting relaxation.

Mental Resilience and Focus

The meditative aspect of yoga cultivates mental resilience, enabling ultra runners to endure the mental challenges of long-distance running. It also enhances focus and concentration, crucial during ultra events where mental fortitude is paramount.

Breathing Techniques

Yoga emphasizes deep, controlled breathing, which can be invaluable for ultra runners to optimize oxygen intake and manage breathing during runs. Developing breathing techniques through yoga can lead to improved endurance and efficient oxygen utilization.

Stress Reduction

Ultra running can be physically and mentally taxing. Yoga provides a calming and grounding practice that helps reduce stress and anxiety, promoting overall mental well-being amidst the rigors of intense training and competition.
In conclusion, integrating yoga into the training routine of ultra runners can significantly contribute to their overall performance, recovery, and well-being. Its holistic approach addresses physical, mental, and emotional aspects, making it a valuable complement to the rigorous demands of ultra running training and competition.

Everything You Need to Know About Caffeine and Running

I started drinking coffee whilst living in Ethiopia

Now I drink 1 to 3 cups per day. Is this good or bad for me? Let’s find out. Caffeine is a widely used stimulant that has been shown to have several benefits for runners. When used correctly, it can improve performance and endurance. However, there are also potential drawbacks and risks associated with its consumption. Here's everything you need to know about caffeine and running:

The Benefits

1. Increased Endurance

Caffeine can help improve endurance by making it easier for muscles to burn fat as fuel, thereby preserving glycogen stores for later use during running.

2. Enhanced Focus and Alertness

Caffeine has been shown to increase mental alertness and reduce perceived exertion during running, potentially leading to improved performance, especially during long runs or races.

3. Potential Pain Reduction

Some studies suggest that caffeine may have a pain-relieving effect, which could be beneficial for runners dealing with discomfort during intense training or racing.

The Risks and Drawbacks

1. Dehydration

Caffeine is a diuretic, which means it can increase urination and potentially lead to dehydration if consumed in large quantities. It's crucial for runners to balance caffeine intake with adequate fluid replacement.

2. Digestive Issues

For some individuals, caffeine can lead to gastrointestinal distress, including stomach cramps and diarrhea. This is particularly crucial to consider before a race or long run.

3. Tolerance and Dependence

Regular consumption of caffeine can lead to tolerance, meaning that higher doses are needed to achieve the same effects. Additionally, some runners may experience withdrawal symptoms if they suddenly reduce or eliminate their caffeine intake.

Guidelines for Runners

1. Timing and Dosage

It's advisable to consume caffeine about 30-60 minutes before a run or race to allow enough time for it to be absorbed. The optimal dosage varies among individuals, but 3-6 mg per kilogram of body weight is a common range for performance benefits.

2. Individual Sensitivity

Every individual reacts differently to caffeine. It's important for runners to experiment with caffeine intake during training to understand their personal tolerance and sensitivity levels.

3. Consider the Source

Runners should be mindful of where their caffeine is coming from. While coffee and tea are popular sources, there are also caffeinated gels, chews, and drinks specifically designed for endurance athletes.

Final Thoughts

Caffeine can be a valuable tool for runners when used strategically. However, it's essential to be mindful of individual reactions, potential side effects, and the importance of moderation. Consulting with a sports nutritionist or healthcare professional can also provide personalized insights and recommendations for integrating caffeine into a running regimen.

Have you ever wondered what it’s like to run 50 miles per day?

Only a few people on our planet have ever done this. fortunately I happen to be one of them.

I spent many years in fact, 25 years exploring endurance. I started off with marathons, then entered into the world of Ultra running. Then I discovered running 100 miles in one go. After that, I didn’t think there was any more to explore, but I was wrong.

Going to sleep with the fatigue of 50 miles in your legs then waking up, rested enough to repeat another 50 miles is a beautiful experience.

I’ve continued this day in and day out for over 40 days. I saw so many sunrises and sunsets I became in tune with the rhythmic cycle of nature.

In my lifetime, I’ve done three long adventures which involves Running from 600 to 2000 miles. Each time I’ve discovered something new and been humbled by the possibilities that lie within.

I love, listening to music, I love eating good food, I love spending time with friends and laughing, but what I really love is getting out there and experiencing what it’s like to be alive. The mountains combined with endurance offer this opportunity.

I will be writing a book about my experiences with endurance, living in Ethiopia, setting world records and discovering what it’s like to run while asleep. But not just yet as I have one more Adventure of such a grand scale that lays ahead of me. Appalachian Trail 2024, the final chapter.

The Benefits of Cold Water Baths for Ultra Runners

My heart rate during a cold water bath

Cold water baths to help my ultra running

I’ve been using cold water therapy as part of my training for ultra running. I use cold water to help me set world records on both Britain’s longest nation trail, the South West Coast Path and the Appalachian trail.

Cold water baths, also known as cold water immersion or cryotherapy, have been a popular recovery technique among athletes, including ultra runners. While the idea of submerging oneself in ice-cold water might seem daunting, the benefits it offers can significantly aid ultra runners in their recovery process.

Muscle Recovery

One of the primary benefits of cold water baths is their ability to enhance muscle recovery. After an intense ultra run, muscles tend to experience micro-tears and inflammation. Cold water immersion can help reduce this inflammation and minimize muscle soreness, allowing runners to recover faster and get back to training sooner.

Reduced Swelling and Inflammation

Ultra running often leads to significant swelling and inflammation in the legs and feet. Cold water baths can constrict blood vessels and decrease metabolic activity, which reduces swelling and flushes out waste products, thereby promoting a faster recovery process.

Pain Relief

The cold temperature of the water acts as a natural pain reliever by numbing the nerves around the muscles and joints. This can provide immediate relief to ultra runners who may be experiencing discomfort or pain after a long and grueling run.

Enhanced Circulation

Cold water immersion causes vasoconstriction, where blood vessels constrict, followed by vasodilation when they widen again. This process can help improve circulation, flushing out metabolic waste products and toxins, leading to improved overall recovery.

Mental Refreshment

Apart from physical benefits, cold water baths can also provide a mental boost to ultra runners. The shock of the cold water can act as a reset for the mind, providing a refreshing sensation and potentially helping reduce mental fatigue.

How to Implement Cold Water Baths

For ultra runners interested in integrating cold water baths into their recovery routine, it's recommended to gradually introduce this practice. Start with shorter durations, such as 5-10 minutes, and gradually increase the immersion time as the body acclimates. It's essential to ensure that the water temperature is suitably cold, but not to the point of causing discomfort or potential harm.

Conclusion

While the idea of submerging oneself in cold water may not initially seem appealing, the benefits of cold water baths for ultra runners cannot be overlooked. From aiding muscle recovery to reducing inflammation and providing mental refreshment, cold water immersion can be a valuable addition to an ultra runner's post-race or post-training recovery regimen. As with any recovery technique, it's important for runners to assess how their bodies respond and adjust accordingly to maximize the benefits.

The Secrets of Ethiopian Running Endurance

About 15 years ago I became inspired. I had entered to run the Palermo marathon in Italy. I saw some Africans warming. Jogging slowly in a group of men and women. They possessed something us western runners did not, a calm and grace was etched into their soul. In 2014 I travelled to and lived in Ethiopia for 6 months trying my best to learn their secrets. Here is a short touch on what caught my attention.

Ethiopia has long been revered as a powerhouse in the world of long-distance running, producing world-class athletes who dominate marathon and ultramarathon races globally. The secrets behind Ethiopian running endurance are deeply rooted in the country's culture, geography, and lifestyle.
1. Altitude Advantage: Many of Ethiopia's elite runners hail from high-altitude regions, such as the Great Rift Valley. Training and living at high altitudes naturally increase red blood cell production, enhancing oxygen-carrying capacity and overall endurance. This environmental factor gives Ethiopian runners a significant edge in aerobic performance.
2. Running from a Young Age: In Ethiopia, running is a way of life. Children often run several miles to and from school daily, naturally building endurance from a young age. This early start in running not only cultivates physical stamina but also a mental fortitude that is essential for long-distance racing.
3. Simple, Natural Diet: Ethiopian runners primarily follow a simple and natural diet that is rich in complex carbohydrates, lean proteins, and vegetables. Staple foods like injera (a sourdough flatbread) and lentils provide a good balance of nutrients necessary for sustained energy levels.
4. Group Training and Community Support: Many Ethiopian runners train in close-knit groups, fostering a supportive and competitive environment. The collective training approach instills discipline, motivation, and camaraderie, which are vital for pushing physical and mental boundaries during intense endurance workouts and races.
5. Running Economy and Form: Ethiopian runners often exhibit exceptional running economy and biomechanical efficiency. Years of running at a young age help develop efficient running form, making them adept at conserving energy and reducing unnecessary fatigue during long races.
6. Mental Toughness and Determination: Endurance running requires mental resilience, and Ethiopian athletes are known for their unwavering determination and mental toughness. The struggles and challenges of daily life in Ethiopia instill a sense of resilience that translates seamlessly to the demands of competitive distance running.
In conclusion, the enduring success of Ethiopian runners in long-distance events can be attributed to a combination of environmental, cultural, and lifestyle factors. Their dedication to training, coupled with a natural aptitude for endurance, continues to make Ethiopian athletes a dominant force in the world of ultrarunning.

Strengthening Your Feet for Ultra Running

Ultra running puts immense stress on your feet, making it crucial to strengthen them in order to prevent injuries and improve overall performance. Here are some effective strategies to strengthen your feet for ultra running:

1. Barefoot Training

• Incorporate barefoot running or walking into your training regimen. Start with short distances on soft surfaces to gradually build strength in the muscles and connective tissues of your feet.

2. Foot Exercises

• Perform regular foot exercises such as toe curls, marble pickups with your toes, and alphabet tracing with your toes. These exercises help improve dexterity and strengthen the intrinsic muscles of your feet.

3. Ankle Stability Work

• Incorporate exercises to improve ankle stability, as strong ankles contribute to better foot control and alignment. Balance exercises on unstable surfaces and single-leg movements can help enhance ankle strength and stability.

4. Calf Raises

• Calf raises and eccentric heel drops can help strengthen the muscles in your lower legs, including the feet and ankles. Strong calf muscles provide better support and shock absorption for your feet during long runs.

5. Proper Footwear

• Invest in high-quality, well-fitting shoes that provide adequate support and protection for ultra running. Consider rotating between different types of shoes to vary the stress on your feet and lower legs.

6. Gradual Progression

• Gradually increase your mileage and intensity to give your feet time to adapt to the demands of ultra running. Avoid sudden spikes in training volume to minimize the risk of overuse injuries.

7. Massage and Mobility Work

• Incorporate regular foot massages, foam rolling, and mobility exercises to improve circulation and flexibility in the muscles and connective tissues of your feet.

8. Mindful Running

• Pay attention to your running form and foot strike pattern. Maintaining proper alignment and engaging the muscles in your feet can help prevent excessive stress and strain.

Consistency is key when it comes to strengthening your feet for ultra running. By integrating these strategies into your training routine, you can build resilient and powerful feet that are better equipped to handle the challenges of long-distance running. Remember to listen to your body and seek professional guidance if you experience persistent foot pain or discomfort.

Everything you need to know about choosing the best running shoes

When it comes to choosing the right shoes for running, it's essential to consider several factors to find the best fit for your feet and running style.

I've been running for over 25 years. I'm considered one of the experts on foot care considering my success on the Appalachian trail and Britain's longest trail the 630 mile South West Coast Path. I've set speed records on both these trails. So here's what I have to say about running shoes.

Foot Type: Start by determining your foot type - whether you have high arches, flat feet, or a neutral arch. This can guide you towards shoes with the right amount of cushioning and support.
Running Surface: Consider the type of surface you'll be running on most frequently. Different shoes are designed for road running, trail running, or a mix of both.
Pronation: Understand your pronation type - whether you overpronate, underpronate, or have a neutral gait. This can help you choose shoes that provide the necessary stability and cushioning to support your stride.
Fit: Always try on shoes and consider taking a jog in them before making a purchase. Look for a comfortable fit with enough room for your toes to wiggle but with minimal movement inside the shoe.
Brand and Model: There are various reputable brands offering running shoes, each with multiple models catering to different needs. Research and consider trying on shoes from brands known for their quality running footwear.
Replace When Necessary: Keep track of the mileage on your shoes. Running shoes typically last for 300-500 miles, so be prepared to replace them when they show signs of wear and tear.
Remember, what works for one runner may not work for another, so it's essential to find shoes that are specifically suited to your unique feet and running style.

Mental Side Of Ultra Running

The Mental Strength Benefits of Ultra Marathon Running

As an experienced ultrarunning coach, I have witnessed firsthand the profound impact that ultramarathon running can have on an individual's mental strength. While the physical demands of running incredibly long distances are obvious, the mental aspect of ultrarunning is equally significant and transformative.

Resilience and Endurance

Ultra marathon running challenges participants to endure prolonged periods of physical discomfort, fatigue, and mental exhaustion. As runners push through these challenges, they develop a remarkable resilience that extends beyond the race course. The ability to persevere through adversity during an ultramarathon translates to real-life resilience, enabling runners to tackle difficult situations with a newfound sense of confidence and determination.

Mental Toughness

Enduring the rigors of ultramarathon distances requires unwavering mental toughness. Runners must confront moments of doubt, fear, and frustration as they push their bodies to the limit. Overcoming these mental obstacles during training and racing cultivates a deep reservoir of mental toughness that can be drawn upon in various aspects of life. Whether facing personal or professional challenges, ultrarunners are better equipped to maintain composure, focus, and resolve.

Emotional Regulation

Long-distance running inherently involves a rollercoaster of emotions. Ultrarunners experience euphoria, despair, excitement, and everything in between over the course of an event. Learning to manage and harness these emotions during extreme physical exertion is an invaluable skill that transcends running. Ultramarathon training and racing provide a unique opportunity for individuals to practice emotional regulation, ultimately fostering greater emotional resilience and control in daily life.

Mental Clarity and Focus

Amidst the physical and mental turbulence of ultramarathon running, participants often experience moments of profound mental clarity and focus. The ability to maintain concentration and purpose during extended periods of running can translate to improved focus in professional endeavors, decision-making, and overall mental acuity. Ultrarunners frequently report enhanced problem-solving abilities and mental sharpness as a result of their training and racing experiences.
In conclusion, ultramarathon running unquestionably enhances mental strength and fortitude. The challenges and triumphs inherent in the sport imbue participants with resilience, toughness, emotional regulation, and mental clarity that extend far beyond the racecourse. As an ultrarunning coach, I have seen numerous individuals undergo profound personal growth as a direct result of their ultramarathon pursuits, emerging not only as physically stronger athletes but also as mentally resilient and determined individuals.

Top Reasons to Hire an Ultra Running Coach

Kristian Morgan running on the North Downs Way.

If you're passionate about ultrarunning and looking to take your performance to the next level, hiring an ultra running coach can be an incredibly beneficial investment. Here are several key reasons why enlisting the guidance of a professional coach can significantly enhance your ultrarunning journey.

Personalized Training Plans

An ultra running coach will work with you to create a customized training plan tailored to your specific goals, fitness level, and lifestyle. This personalized approach ensures that every workout is strategically designed to maximize your progress and minimize the risk of injury.

Expert Guidance and Support

Coaches bring a wealth of knowledge, expertise, and experience to the table. They can provide valuable insights on various aspects of ultrarunning, including proper form, nutrition, race strategies, gear selection, recovery techniques, and mental preparation. This expert guidance can help you navigate challenges more effectively and make smarter training choices.

Accountability and Motivation

Having a coach provides a strong source of accountability and motivation. Knowing that someone is tracking your progress, offering advice, and expecting you to follow through with your training can be a powerful incentive to stay disciplined and focused, especially during tough and grueling training periods.

Injury Prevention and Rehabilitation

An experienced ultra running coach can help you prevent and manage injuries. They can identify potential red flags, adjust your training load as needed, and offer guidance on injury prevention strategies. In the unfortunate event of an injury, a coach can assist with rehabilitation and provide support to ensure a safe and effective return to running.

Performance Optimization

Coaches are adept at analyzing training and race performances, allowing them to identify areas for improvement and fine-tune your approach. By making targeted adjustments to your training plan and race tactics, they can help you optimize your performance and achieve your full potential as an ultrarunner.

Long-Term Development

Working with a coach fosters long-term development and progression. Whether you're aiming to complete your first ultramarathon, set a new personal best, or tackle specific race distances, a coach can help you establish a sustainable and progressive approach to training, guiding your development as an athlete over time.
In conclusion, hiring an ultra running coach offers a myriad of advantages that can elevate your ultrarunning experience and performance. From personalized training plans and expert guidance to injury prevention and long-term development, the support and expertise of a coach can make a profound difference in your journey as an ultrarunner.

What not to expect during an ultra marathon

When preparing for an ultra marathon, it's crucial to set realistic expectations for the race ahead. Understanding what not to expect during the event can help you mentally prepare and avoid unnecessary disappointment. Here are a few things you should not expect during an ultra marathon:
1. Constant Comfort: Ultra marathons are long and grueling events, and it's important to understand that you won't be comfortable the entire time. Expect moments of discomfort, fatigue, and even pain. Embracing these challenges as part of the experience will better prepare you for the mental and physical obstacles that may arise.
2. Perfect Weather: Mother Nature can be unpredictable, and while you might hope for ideal running conditions, it's essential to prepare for the possibility of rain, wind, heat, or cold. Don't expect perfect weather throughout the race, and be ready to adapt your strategy based on the conditions you encounter.
3. Consistently High Energy Levels: During an ultra marathon, your energy levels will fluctuate. It's unrealistic to expect to feel strong and energetic from start to finish. There will be moments of fatigue and low energy, especially during the later stages of the race. Mental fortitude and strategic fueling will be essential to push through these tough stretches.
4. Uninterrupted Focus: While focus is crucial during an ultra marathon, it's unrealistic to expect unwavering concentration for the entire race. There will be moments of distraction, mental fatigue, and possibly even disorientation, especially during the overnight hours. Prepare yourself for these mental challenges and have strategies in place to refocus when needed.
5. A Perfect Race: No ultra marathon goes exactly as planned. Don't expect everything to unfold perfectly. There will be setbacks, unforeseen obstacles, and moments when you'll need to adjust your goals. Embracing the unpredictable nature of ultra running and being adaptable will serve you well throughout the race.
Setting realistic expectations for an ultra marathon is key to navigating the challenges you'll face during the event. By understanding what not to expect, you can better prepare yourself both mentally and physically for the demands of the race.

Strength Training for Ultra Runners

Strength training plays a pivotal role in the success of ultra runners. It not only enhances performance but also reduces the risk of injury. Incorporating strength training into your regimen helps in building muscular endurance, improving running economy, and maintaining proper form during long races.

Key Benefits of Strength Training for Ultra Runners

1. Injury Prevention: Strengthening muscles and joints can prevent overuse injuries common in ultra running.
2. Improved Running Economy: Building strength can enhance power and efficiency, especially when fatigue sets in during long races.
3. Enhanced Muscle Endurance: Stronger muscles can endure prolonged stress and maintain form in the later stages of an ultra run.
4. Balance and Stability: Strengthening stabilizing muscles can improve balance and reduce the risk of falls or missteps on challenging terrain.

Essential Strength Exercises for Ultra Runners

1. Squats: This exercise targets the quadriceps, hamstrings, and glutes, essential for maintaining running posture and power.
2. Lunges: Helps in strengthening the quadriceps, hamstrings, and glutes while also improving balance and stability.
3. Deadlifts: Builds strength in the hamstrings, glutes, and lower back, crucial for maintaining form and preventing fatigue-related injuries.
4. Core Work: Planks, Russian twists, and leg raises are essential for developing a strong core, which supports proper running form and reduces the risk of lower back pain.

Implementation of Strength Training

1. Periodization: Incorporate strength training in different phases of your training cycle to match the demands of your running schedule.
2. Supervised Workouts: Seek guidance from a qualified coach or trainer to ensure proper form and minimize the risk of injury.
3. Balanced Approach: Avoid overtraining and ensure adequate rest between strength sessions to allow for recovery and muscle adaptation.
4. Specificity: Tailor your strength training to address your individual weaknesses and imbalances to optimize its impact on your running performance.

Conclusion

To excel in ultra running, it's crucial to recognize the value of strength training. By incorporating targeted strength exercises into your training regimen, you can enhance your running performance, reduce the risk of injuries, and conquer the physical and mental challenges of ultra running. With a balanced approach and strategic implementation, strength training can be a game-changer for ultra runners aiming to push their limits and achieve their goals.

Top 5 Tips for Stretching for Runners

As a runner, incorporating a regular stretching routine into your training can significantly improve performance, reduce the risk of injury, and promote overall flexibility and mobility. Here are the top 5 tips for effective stretching for runners:

1. Dynamic Warm-Up

Prior to a run, opt for dynamic stretching to prepare the muscles for the workout ahead. Dynamic stretches involve continuous movement through a full range of motion and help to increase blood flow, raise body temperature, and activate key muscle groups. Include exercises like leg swings, walking lunges, and high knees to prime your body for the run.

2. Post-Run Static Stretches

After completing a run, engage in static stretching to target specific muscle groups and promote flexibility. Focus on areas such as the hamstrings, quadriceps, calves, and hips. Hold each stretch for 20-30 seconds without bouncing, allowing the muscles to relax and elongate gradually. This can aid in reducing muscle tightness and soreness post-run.

3. Consistency Is Key

Incorporate stretching into your daily routine, not just on running days. This consistency can help prevent muscle imbalances and maintain overall flexibility, leading to improved running performance and a decreased likelihood of injury.

4. Avoid Overstretching

While it's essential to stretch regularly, avoid overstretching as it can lead to muscle strain or injury. Focus on achieving a gentle stretch without pushing your body beyond its limits. Listen to your body's signals and never force a stretch.

5. Incorporate Yoga or Pilates

Consider integrating yoga or Pilates into your training regimen to further enhance flexibility, balance, and core strength. Both disciplines offer a wide range of stretching exercises that can benefit runners by targeting multiple muscle groups and promoting overall body awareness.
By incorporating these stretching tips into your running routine, you can help promote flexibility, reduce the risk of injury, and improve overall performance.
Remember, always consult with a professional if you have any existing injuries or concerns to ensure that your stretching routine aligns with your specific needs and physical condition.

Top 5 Tips for Ultra Running

As an ultrarunner, taking on the challenge of races longer than a traditional marathon requires a unique approach. Here are the top 5 tips to help you succeed in ultra running:

1. Build Mileage Gradually

Ultra running demands exceptional endurance. To prepare your body for the demands of ultra distances, increase your weekly mileage gradually. This allows your muscles, tendons, and cardiovascular system to adapt progressively, reducing the risk of overuse injuries.

2. Practice Fueling and Hydration

Proper nutrition and hydration are crucial during ultras. Experiment with different types of fuel (gels, chews, real food) and hydration systems during your long training runs to establish what works best for you. Also, understand the importance of electrolyte balance and have a strategy to maintain it during races.

3. Train on Varied Terrain

Ultra running courses often traverse different types of terrain, from technical trails to smooth fire roads. Incorporate a variety of surfaces into your training to prepare your body for the race-day conditions. This may involve hill training, technical trail running, and long runs on similar terrain to your goal race.

4. Mental Preparation

Ultra running is as much a mental challenge as it is physical. Practice mental toughness during your training by pushing through tough moments and visualizing success. Develop strategies to stay motivated and focused during long hours on the trail, such as breaking the race into smaller, manageable segments.

5. Test Your Gear

Avoid trying anything new on race day, especially when it comes to gear. Test different shoes, socks, clothing, and backpacks during training to ensure they are comfortable and functional over long distances. Additionally, have a solid understanding of how to address potential gear-related issues during a race.
By incorporating these tips into your ultra running journey, you can enhance your performance, minimize setbacks, and make the most of your race day experience.

Everything you need to know about running with poles

Running with Poles: What You Need to Know

Running with poles, also known as power hiking or Nordic walking, has become increasingly popular among trail runners and ultramarathoners. Using poles can provide support, stability, and efficiency, especially when tackling steep ascents and descents. Here's everything you need to know about incorporating poles into your trail running and ultrarunning adventures.

The Benefits of Running with Poles

Increased Stability and Balance

Poles can help improve stability and balance, especially on technical terrain or loose surfaces. They provide extra points of contact with the ground, reducing the risk of slips and falls.

Enhanced Upper Body Engagement

By using poles, runners can engage their upper body muscles, allowing for a more balanced distribution of effort between the upper and lower body. This can help reduce fatigue in the legs during long, challenging runs.

Improved Power and Efficiency

Poles can assist in propelling the body forward, particularly during uphill sections. By pushing off with the poles, runners can distribute the workload more evenly between the upper and lower body, potentially leading to improved overall efficiency.

Reduced Impact on Joints

When used correctly, poles can help reduce the impact on the lower body joints, particularly during descents. This can be beneficial for long-distance runners looking to minimize the strain on their knees and ankles.

How to Choose the Right Poles

Length

Pole length is a crucial consideration. When standing with the poles, your elbows should be at a 90-degree angle. The length should allow for efficient planting and pushing off without overreaching or bending awkwardly.

Material and Weight

Look for lightweight yet durable materials, such as carbon fiber or aluminum, to ensure that the poles are easy to carry and maneuver while providing adequate support.

Tips and Grips

Choose poles with suitable tips for the terrain you'll be running on. Rubber tips are ideal for hard surfaces, while carbide or metal tips are better for softer ground. Ergonomic grips with adjustable wrist straps can enhance comfort and control.

Proper Technique for Running with Poles

Planting and Pushing Off

When ascending, plant the poles slightly ahead of you and push off to propel yourself forward. While descending, use the poles to create stability and control.

Rhythm and Coordination

Establish a rhythm that syncs with your stride. The timing of pole placement should complement your natural running gait, providing an additional push with each step.

Uphill and Downhill Strategies

For uphill sections, focus on using the poles to engage your upper body and minimize the strain on your legs. When descending, the poles can help you maintain balance and control your speed.

Training and Practice

It's essential to practice using poles before incorporating them into race day strategies. Training runs are an ideal opportunity to refine your technique, perfect your rhythm, and determine the most effective ways to use the poles for your running style.
Whether you're gearing up for a challenging mountain race or simply looking to enhance your trail running experience, running with poles can be a valuable tool in your arsenal. With the right equipment, technique, and consistent practice, poles can provide the support and efficiency needed to conquer trails and reach new running milestones.

Unraveling the Benefits of Ultra Marathon Running

Unraveling the Benefits of Ultra Marathon Running
As the popularity of ultra marathon running continues to surge, it's essential to recognize the multifaceted advantages it offers beyond physical fitness. Engaging in extended periods of exertion through ultra running not only fosters exceptional endurance and tenacity but also cultivates mental resilience—qualities that are invaluable in various facets of life.
Endurance athletes master the art of pushing through physical discomfort and mental hurdles, inevitably paving the way for an unwavering mental fortitude that transcends into their daily endeavors. Moreover, the ultra running community serves as a pillar of support and encouragement, nurturing a unique camaraderie that uplifts every participant.
Furthermore, immersing oneself in nature during training and races acts as a profound source of mental and emotional rejuvenation, instilling a deeper reverence for the natural world. The profound connection to nature cultivated through ultra marathon running promotes a greater appreciation for the beauty and serenity it encompasses.
In essence, the benefits of ultra marathon running extend far beyond physical health, encompassing mental fortitude, community connections, and a profound bond with nature, thereby enriching every facet of a runner's life.

Ice Bath, for Ultra runners

I am up in North Thailand in the province of Chang Mai. There’s a place here called loopers, swimming pool and onsen. It also has a cold water bath tub. I find after my long runs in the mountains spending time up to 10 minutes in the cold water and then going into the warm water from the onsen creates speedy recovery for my muscles.

The cold water relaxes me as does the hot water and it’s a way to wind down from the training session. For me 10 minutes of cold water followed by 10 minutes of hot water repeated three times is the optimal amount of time.

This year I have the Appalachian Trail 2024, FKT attempt. I will be going northbound and this will be my Fifth attempt and sixth year training for this challenge. Definitely if you’re interested in strengthening your mind and relaxing your body check out cold, water, swimming or plunging, it will help your Ultra Running.