This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “The Difficulties of Eating While Running”, please leave it below in the comments section…

Training to eat or take in any type of fuel while running is constantly advised for ultras. But the task is more easily said than done. You can’t always dictate how your body is going to feel or react when it’s subjected to the challenges of such a race. More often than not loss of appetite, stomach upsets, and nausea are the obstacles that hinder refueling. One must take in food to have the necessary energy to go the distance. But if you can’t even stand the sight of food, then what is to be done?

Loss of appetite

Having no desire to take in solid food during a race is not an uncommon problem for runners and there’s an underlying physiological reason for this. Because your body is in full physical exertion mode, most of your blood and circulation is focused on your muscles and not on you digestive system. When you see food at an aid station and the sight makes you gag, this is likely your brain warning you that there’s not enough blood to go around for processing what under different circumstances would be palatable. This loss of appetite is also aggravated by the stress your body is already experiencing.

One possible way to mitigate this is to actually slow down or even walk the few minutes before you get to an aid station. This can gradually and temporarily decrease the stress and shift you back to a more normal state and appetite. You don’t really have to force yourself to run and eat at the same time either. In an ultra, particularly the really long ones like 100k’s and 100 milers, there will be intervals where you will walk. You might find it easier to refuel during those times.

Of course such a recommendation has a trade-off in terms of performance times. If your main objective is to be competitive, then slowing down or walking too frequently may not really be an option for you.

Stomach upsets

When you take on too many carbohydrates or use them solely for fuel, your stomach and small intestines can become quite acidic. This will lead to stomach upsets and then to nausea. Experienced ultrarunners have noted that one of the typical causes of this problem is the commercial sports drink that’s only loaded up with simple carbs or sugars. A common ingredient in such products is fructose and this type of sugar is notorious for setting off stomach distress. Not adding enough water in mixable energy drinks high in carbohydrates result in too high a concentration of this nutrient. This can be another cause of acidity.

This is one of the reasons why it’s recommended to balance your fuel intake with some fat and protein. Fats in particular can restore the pH balance in your digestive system and thus allow the nutrient absorption flowing smoothly again.

Summary

Do you have questions about eating and running problems, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On today’s special episode we talk with Triathlon America CEO and President Jack Caress, as he gears up for the organization’s annual conference Feb. 19-21 in San Diego. Only in its second year, Triathlon America is already proving to be a stable in the sport of triathlon. An organization with a purpose of promoting the business of triathlon, among other goals, Triathlon America brings together the sport’s industry leaders to collaborate on making the sport better in a multitude of ways. On this episode we offer a “teaser” on what to expect at the conference, what the organization has been up to, future goals and more.

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Lucho joins us to answer your questions on recovery between big races, hill run repeats vs. hill run intervals, track workouts for ultrarunners (do them?), ideas for downhill running drills, strength training ideas for a road cyclist/triathlete who suffer’s from runner’s knee and IT band issues (and tips for ITBS), how cycling benefits running and how running benefits cycling, how to plan long workouts on weekends (bike long Saturday and run long Sunday, or vice versa), and pacing ideas for a new ultrarunner. Ask your questions on our facebook page!

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On this episode of Sports Nutrition, Ben Greenfield answers your questions on running in a fasted state and when it’s a good idea vs. when it’s ok to eat before, is spray butter a good alternative (and the shocking truth of how many calories are actually in one of those bottles), healthy oils to cook with, how to incorporate chia seeds in the diet and timing of eating them, does dehydrating food affect nutritional content (sweet potato chips specifically), non-dairy probiotics (and Ben’s love for natto), and making sure you meet your nutritional needs for your sport (i.e. long distance running). Ask your sports nutrition questions on our facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Keeping Up Your Energy with the Right Fuel”, please leave it below in the comments section…

It is a given that to successfully accomplish an ultramarathon you need to fuel up with the right food and drink. All those calories you’re going to be spending out there on the trail or road will have to come from somewhere and will constantly need to be replaced. This is why most training guidelines that pertain to ultras advise testing and incorporating your fuel system in your long run sessions. It’s a preparation that’s as basic as all your other training routines. No matter how tough or fast you’ve made your body, you simply can’t run all those miles on an empty stomach.

Types and proportions

Most sports nutritionists agree that carbohydrates are the one type of nutrient that athletes are going to rely on heavily for energy. This is one of the body’s easy sources for glucose that fuels cell, tissue, and organ function. There are actually various classifications of carbs but the lay man version simplifies this into two general groups – simple and complex. The main difference is that the former is more easily broken down and absorbed while the latter doles out the carb energy across a longer period. The amount of calories you’re going to need to run an ultra is such that, simple or complex, you’re going to need all the carbs you can get. Their different effects though may imply particular ways to use each type to full advantage.

While majority of what you’ll fuel up on are carbs, you’re still going to need some fat and protein input. Various combinations of the three nutrients have been recommended such as the popular 40 (carbs) – 30 (fat) – 30 (protein) proportions. Some veteran ultrarunners however have said that a greater percentage of carbs, around 70 is probably more useful given the energy requirements of the sport. Whether you choose to take all three through energy products like sports drinks or from various sources of standard food are ultimately up to you. There are other considerations after all such as ease of preparation, portability, taste, and possibility of stomach upsets.

Before the race

Despite the common occurrence of pre-race loss of appetite possibly due to excitement or nervousness, most endurance athletes consider loading up before a race good practice. It makes sense to set yourself on the starting line with a full tank of fuel to get you through the first few miles. In this situation, experienced ultrarunners have often recommended complex carbs. Because they are more slowly digested and absorbed, they can in effect provide sustenance for a longer period of time.

While running

Once you’re in the middle of the race, the choices can become more variable. If it happens that you can only take in food between hours-long intervals then you might want to stick with complex carbohydrates. But if you have a system that allows you to refuel more frequently, then perhaps simple carbs such as the sugars found in power drinks would do. With the frequency, you may be able to avoid the “sugar blues” effect or the rebounding drop in blood sugar that comes after the rush caused by such easily absorbed sugars. One thing that most experienced ultrarunners note is that if you come to a point where you’re already feeling quite weak or your stomach’s complaining then you may have set your refueling points too far apart.

Summary

Do you have questions about energy and fuel for ultrarunners, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Check out this funny endurance video, in which Dave Erickson and Ben Greenfield from http://teamtimex.timexblogs.com/ put the Timex Run Trainer through a torture test in a re-enactment of the John Cameron Swayze Timex commercial. “Takes A Lickin and Keeps On Tickin”.

What do you think?

The Ultimate Direction Athlete and the voice of our “Ask the Ultrarunner” segment, Tim Waggoner, shares his ultra running philosophy and gives us a sneak peek into his training strategy and lifestyle.

About Ultimate Direction: Water is the essential element for training, racing and performance, which is why we work hard to craft the best hydration products around. Continually improving upon our innovative products is something we are passionate about and has consistently delivered top of the line products. We draw our inspiration from you so that we can evolve with your wants and needs in order to construct the best hydration products you could ever dream of. Leaving the hard work to us gives you the opportunity to focus energy on what you are passionate about, achieving your goals! Shop out hydration belts, packs and water bottles at http://tinyurl.com/runud ((FREE GU and Water bottle flask with all Purchases!)) * while supplies last of course.

We’re back in action with Brad Culp, editor of LAVA Magazine. On our first episode of 2012 we talk about the latest news in the triathlon world: WTC changes qualifying standards for pros in championship races, Chrissie Wellington leaves triathlon for a year and the much-anticipated Cervelo P5 finally debuts. We also recap Challenge Wanaka and South Africa 70.3.

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Lucho is on to answer your questions on  the best way to fitness test oneself and re-test later, how do you properly pace a hilly trail race, the goods and bads of running by pace per mile, how to plan your training around very long car trips/traveling, what to do for recovery/training between big races, training tips for Ironman and ultras in one season, ultra training with restricted time, downhill running practice, using a metronome for run cadence, preventing injury (and how the bike can help), using races as “practice” for your A race, walk training for ultras, and supplements. Ask your questions on our facebook page!

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On this episode of Sports Nutrition, Ben Greenfield answers your questions on: tips for nutritional needs for child athletes, the Super Human Food Pyramid, appetite suppressants for athletes who struggle with intake, fatty foods during an ultra, the connection between glycogen stores and motivation for exercise, and  maintaining high-intensity training on a low-carb diet. Ask your sports nutrition questions on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Preparing for High Altitude Races”, please leave it below in the comments section…

High altitude marathons are no doubt one of the most difficult races out there. And it’s not just the uniquely challenging topography that has to be carefully managed; there are also the dangers of performing vigorous activities for prolonged periods in an area with very low air pressures. It is imperative for the athlete to fully prepare for such environment to minimize if not rule out potentially life-threatening consequences of running long distances on high altitude places.

Get acquainted with the dangers of altitude sickness.

Altitude sickness is a very serious condition and one which needs to be prevented at all costs. It presents symptoms that are almost similar to that of dehydration and hyponatremia (water intoxication) making it difficult to correctly identify.

Altitude sickness occurs because of the combined low oxygen supply and low atmospheric pressures which inhibit blood circulation, which in turn result in depleted oxygen in the body. One who’s afflicted with altitude sickness will present symptoms such as nausea, lightheadedness, blurred vision, decreased reaction time, and sleepiness. If not quickly addressed, altitude sickness can lead to potentially fatal swelling of the brain and the lungs.

Train high

Ensuring your blood has sufficient hemoglobin levels is crucial prior to subjecting yourself to mountain runs. Taking supplements such as Iron and Vitamin C have been proven to improve blood health. However, the body can just as effectively adapt and produce its own supply of hemoglobin if it is subjected continuously to high altitudes for 3 to 12 weeks. So if it’s practical for you to perform your training in an area with similar altitude levels 3 months prior to the ultra, then you’ll have a better edge over the other runners.

Sleep low

Opt to spend your recovery time in lower altitudes after training high. This will give your body the chance to fully recuperate as it won’t be unnecessarily forced to adapt to low oxygen and low atmospheric conditions during the resting phase.

Go slow

Pace yourself and opt to go slow once you’re in the actual race. Run towards high altitudes in fast speeds and you’ll end up gasping for breath. Bear in mind that air is thinner up the mountains so you will want to gradually introduce your body to this subtly changing environmental conditions to reduce the possibilities of trauma.

Hydrate

High altitudes tend to have lower ambient temperatures. In colder climate, one’s sweating isn’t as pronounced thus giving you the false sense of feeling hydrated. However, a lot of water in the form of vapor is released when performing high impact activity in thin air. So drink plenty but in controlled volumes even if you’re not sweating.

Load up on fat and carbo

You’ll need all the energy you can get so do not hesitate to load up on carbohydrates, even fat. Of course, eat foods rich in protein and iron to promote hemoglobin health.

Descend

Don’t push yourself to climb farther if you’re feeling queasy. Not finishing the race is much better than ending up in the hospital with possibly fatal swelling brain and lungs.

Summary

Do you have questions about preparations for high altitude races, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this special episode of Endurance Planet, Gray Wheels’ Stefan Laursen, Head Designer and Developer of Synergy and Gray, and Jason Schoonover, Sales and Marketing Manager, join us to talk all about carbon race wheels for cycling and triathlon. First find out the story behind Gray and Synergy and how these brands came to be. Then hear all you’ll ever need to know about carbon race wheels and the products Gray offers. We discuss the history of the wheels; process of designing, testing, and building them; tubular vs. clincher; differences among rim depths and designs; what’s most popular; how to choose the right wheels for your needs and your race(s); why the high cost and much much more. An interesting episode that you don’t want to miss!

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On this episode of Sports Nutrition, Ben Greenfield joins us to answer your questions on increasing linoleic acid and alpha-linoleic acid in the diet and using safflower oil to do so,  for females: nutrition during “that time of the month” to ensure effective training/racing, is there any benefit to using sea salt over standard salt and is salt bad, quick and easy snack ideas that are gluten and grain free, ways to stay warm during winter (and the benefits to being cold).

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Lucho joins us to answer your questions on: what to do on a 2-week break between two big run races, when/where to incorporate strength training, DIY lactate threshold testing, the pros and cons to early morning runs (before dawn), how to train for your first triathlon while marathon training, how to decide to add on another ultra race or not, best run training plan with a hectic schedule and demanding job, working out a lot but not losing weight: what gives,  will speed training take your ultra racs to the next level, and more. Ask your questions on our facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Best Practices for Heat and Humidity”, please leave it below in the comments section…

If you’ll be joining an ultramarathon that will be held in a hot and humid environment, then you must realize that you’ll need more than just strength, endurance, and resolve to finish the race. You’ll also need to be fully equipped with the tested knowledge of those who’ve done it and lived to tell about it to help you survive the extra challenges which this particular climactic condition will present. Here’s an outline of some best practices relating to this particular challenge.

Acclimatize ahead

Acclimatizing to heat two weeks before the race is highly recommended. This can be achieved by performing the training routines in environments with ambient temperatures similar to those of where the ultra will be held. Acclimatized athletes are better at dissipating heat thus are more capable of regulating their core body temperatures.

Recover fully

Full recovery in between the heat training sessions is crucial. Bear in mind that the heat acclimatization phase should be done a couple of weeks prior to the race, which is also the time for tapering. So avoid overtraining and burnout by closely monitoring your heart rate. Exercise in the heat but make sure your training heart rate is not much higher than what you normally would have when training in moderate climactic conditions. And allow yourself to fully rest in between these sessions as well.

Hydrate sufficiently

Dehydration must be avoided as it can significantly compromise one’s performance under hot and humid conditions. So hydrate adequately and smartly. Drink plenty but in properly spaced and controlled portions. And opt for specially formulated beverages which contain polymeric sugars and extra salt as these are easily absorbed by the body and provide more nourishment to allow faster cellular recovery.

Load up on carbo

Glycogen utilization is higher when performing in hot and humid conditions. So make sure that you include large amounts of carbohydrates in both your food and beverages to make up for this high glycogen burning rate.

Avoid high altitudes

You would want to keep away from high altitude places especially when you’re in the acclimatization phase. For one, staying in high altitude places of 2,000 meters or above automatically causes the blood to thicken as it’s the body’s mechanism of coping with lower oxygen in the air. And when your blood viscosity is higher, you’ll be more prone to dehydration. High altitudes typically have lower ambient temperatures too and can cause your body to lose the adaptation to heat that you’ve already built up.

Fly ahead

You may want to fly to the race venue a couple of days prior to the race itself. For one, you’ll have the extra time to get accustomed to the climate you’ll be racing in. You’ll be better rested as well. Plus, air in the plane is dry and pressurized. So if you fly just a few hours before the race, your body will surely be dehydrated from the cabin air.

Don appropriate attire  

Think twice about wearing tight fitting and dark colored clothes for the race. As you probably already know, these types of clothing tend to absorb more heat and can inhibit your body’s heat dissipating capacity. Opt for light colored, preferably white, and loose race attire instead.

Some things to avoid

Aspirin in high doses causes an increase in body temperature so high performance athletes are advised against its intake both during the acclimatization phase and the race itself. Beverages such as coffee and beer have diuretic properties so it should be avoided immediately prior to and after the ultra.

Summary

Do you have questions about coping with heat and humidity, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Dr. Mark Klion, well-known for his BodyWorksMD DVD Series joins us to answer your questions on potential hip injuries in males, Mark’s favorite Ironman prep workouts, why Plantar Fasciitis seems to be an epidemic of sorts among older athletes, dealing with a hip labral tear and debating surgery or other recovery methods, what are good warmup techniques outside of stretching, and the best ways to stay warm during winter whether training, at work or at home. Ask your sports medicine questions on our facebook page!

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Lucho joins us to answer your questions on: what to do on a 2-week break between two big run races, when/where to incorporate strength training, DIY lactate threshold testing, the pros and cons to early morning runs (before dawn), how to train for your first triathlon while marathon training, how to decide to add on another ultra race or not, best run training plan with a hectic schedule and demanding job, working out a lot but not losing weight: what gives,  will speed training take your ultra racs to the next level, and more. Ask your questions on our facebook page.

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In this Tri-Ripped Q&A video with Ben Greenfield, you’ll learn what Tri-Ripped is, and learn how to swim, bike and run fast, and still have the ultimate triathlon body.

Click below to get Tri-Ripped at 11:59EST on January 11.

On this episode of Sports Nutrition, Ben Greenfield answers your questions on tortillas and ways to make wraps with wheat-free alternatives, best options for daily meals that benefit training for ultras on a budget, a cure for leg cramps during ultras, healthy condiments that should be pantry staples, and are pro triathletes eating enough?

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Acclimatizing to Heat”, please leave it below in the comments section…

Heat is one of the many formidable forces a runner will have to confront during an ultramarathon. This will particularly be challenging to deal with if the race will be held in a venue with ambient temperatures that are higher than a normal human body’s core temperature. Athletes who will go through these extreme conditions are advised to supplement their conditioning routines with heat training to ensure not just optimum performance levels during the actual race, but quick recovery afterwards as well.

Heat acclimatization

Heat can easily take away one’s strength and resolve during a race. But one can adequately prepare for extremely hot conditions by way of heat acclimatization. Its purpose is to prime one’s body and mind for the harsh environment and the consequent discomforts it will bring about.

Who needs heat acclimatization?

Athletes who live and train in moderate climate zones will benefit most from heat acclimatization. Training in relatively comfortable conditions, even if one does so religiously and furiously, won’t be enough if one is to join a desert race, for example. One’s body won’t exert as much as it would when it’s forced to perform in hot and arid environments. So if you live in an area with comfortable climates and you plan to participate in a desert ultra, consider heat training a priority in your preparations.

Methods

Even if you live in a moderate climate zone, there are a number of methods you can implement to get your body and mind accustomed to the rigors of extremely hot conditions.

• Sit in the sauna – Some long distance runners utilize saunas during their heat acclimatization phase. Sure, all one gets to do in the sauna is sit. But staying in it can be challenging as one needs to endure the hot temperatures for extended periods. If you’re not used to sauna, it would be smart to gradually introduce your body to its use.

• Layer clothing – Perform your routine runs while donning layered clothing. This technique has long been used by veteran marathoners as it is the quickest and cheapest way of creating a micro climate for your body. However, training in thick layers of clothes can be inconvenient and can bring about overheating and dehydration. So again, slowly introduce your body to this practice. And Running Research News advises no more than 10 minutes of training in layered clothing at any one time.

Heat acclimatization presents best results when done a couple of weeks prior to the race. But remember that while adaptation to grueling hot conditions can be achieved, it is only to the extent in which one has trained. So to make sure your heat training doesn’t fall short, it would be smart to get all there is to know about the ultra you’ll be joining. This way, you can train and acclimatize to heat sufficiently so that you get to finish the race in a comfortable state.

Summary

Do you have questions about heat acclimatization, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

It’s always fun to go back in time and see what world-class athletes were up to in years past. In this special Endurance Planet episode, we dug up an old interview with ultrarunner Dean Karnazes from way back in 2006. Hear what was going on in Dean’s life back then… and then think about how far he’s come since: In 2011 he ran 3,000 miles in 75 days from Disneyland to NYC.

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On this episode of Sports Nutrition, Ben Greenfield answers your questions on the topics of: saturated fats from animal sources — are they bad and/or worse than plant-based sources, sprouting wheat berries, the plant supplement Moringa Oleifera, nutrition strategy for Leadman Ultra (and how to eat during recovery phase between races), why just single out BCAAs and more on amino acid supplementation, how do elite/pro endurance athletes approach nutrition, and the benefits of ginger. Ask your sports nutrition questions on out facebook page!

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Lucho joins us to answer your questions on: the best way to utilize the numbers from a lactate threshold test, mixing cardio and weights for an endurance event, best training techniques when doing a 100-miler and Ironman in 2012, the best conditioning for downhill running, yay or nay to taking naps during an ultra, types of hydration carriers for ultras, how soon is it OK to make the leap into ultra events, a study that tests different training techniques for runners (more rest days vs. more run days), tapering, cadence in running and how to get faster, using old training logs to train smarter in the future, and software for tracking workouts. Ask your questions on our facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Hydration Fluid Choices for Ultramarathons”, please leave it below in the comments section…

Providing variety to your drinks is one smart way of encouraging proper hydration during ultramarathons. After all, you’re already subjecting yourself to insanely difficult physical and environmental conditions so you might as well reward yourself with pleasant-tasting drinks, right? Here’s a list of the different kinds of fluids and what each offers in terms of hydration during a particularly tough ultra.

Water

Water, of course, comes first in the list. It’s the fluid of choice of those who are not so keen with the taste of flavored drinks. Water, as a universal solvent, contains minerals which are vital for the body’s healthy functioning. But while this is the case, water doesn’t measure up to the sodium levels that are recommended for long distance runners. Only about 50 milligrams of sodium are present per liter, while the recommended amount of sodium under hot conditions is between 400 milligrams and 800 milligrams per hour. So if water is your fluid of choice, ensure that you supplement its lack of sodium by including salty foods in your diet. And ingest the recommended amount of salt per hour during the race of course.

Commercial sports drinks

Sports drinks are perhaps the second most popular next to water. These specially concocted and flavored beverages come in prepared or powder solutions and typically contain electrolytes in the amounts recommended for physically active individuals. Bear in mind though that electrolyte contents vary per brand so choose one which best corresponds to your particular hydration requirements and taste.

Personally formulated beverages

There are a handful of reasons for opting to concoct one’s own endurance drink. Familiarity is typically the foremost reason. Some runners anticipate that their fluid of choice won’t be offered in the aid stations so they bring their own supply for the race. Some consider budgetary constraints on the other hand. Since sports drinks don’t necessarily come cheap, runners on a budget will typically just concoct their own special drinks typically containing table salt and sugar mixed in water. Meanwhile, there are others who mix in maltodextrine as it contains the type of glucose that’s easier to absorb.

Coffee

Runners who drink coffee do so primarily for its caffeine content. The boost given by caffeine is particularly helpful in combating sleepiness during night runs. Coffee is a powerful diuretic though so taking it during marathons should be done in moderation to minimize the risk of losing one’s supply of water in the body.

Carbonated soda

Carbonated sodas are typically offered in aid stations. Runners who drink sodas during the race are probably not just after the taste but the jolt these drinks provide. However, veteran ultrarunners and medical professionals alike discourage drinking soda in large amounts during the race. For one, most soda drinks contain fructose, a type of simple sugar which typically causes diarrhea. Secondly, most sodas contain caffeine so it instigates flushing out of water which isn’t in keeping with the need for hydration.

Beer

Beer is of course a classic fluid of choice, especially of veteran ultrarunners. Beer contains carbohydrates and protein, nutrients which are both crucial for particularly active long distance runners. But beer should be taken in moderation as it has diuretic properties too.

Summary

Do you have questions about hydration fluid choices, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this episode Lucho discusses your questions on homebrewed ice tea as hydration, doing a “warmup” 100-miler before the A race, making the transition from 50-milers to 100ks, tapering techniques for a ultra, avoiding the back-to-back runs in ultra training, and what Lucho’s typical training week is like. Ask your questions on our Facebook page!

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Ben Greenfield answers your questions on calorie needs and macronutrient breakdown to add lean muscle mass, how often is it good to train on empty, suggestions for non-dairy probiotics and a homemade brew for training. Ask your sports nutrition questions on our facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Hydration Techniques for Optimum Performance”, please leave it below in the comments section…

One’s success in ultras is determined by one’s preparedness for the grueling race. And preparedness doesn’t only mean possessing the strength and the endurance for the extreme marathon conditions. One’s ability to implement proper hydration techniques is also a key predictor of success.

Improper hydration can cause potentially serious consequences.

For many, wrong hydration methods automatically mean dehydration. However, this isn’t the only serious condition it brings about as wrong hydration can easily lead to excessive water in the body as well.

With dehydration, the body is lacking the fluid which facilitates optimal thermoregulation and blood flow. With excessive water or hyponatremia, meanwhile, there’s too much water diluting the body’s sodium supply. When this happens, symptoms such as nausea, confusion, muscle weakness and cramps will occur. Vomiting will also likely ensue as it is the body’s way of dumping the surplus water.

Both conditions, when not quickly attended, can lead to fatal consequences. So always bear in mind that correct hydration means carefully maintaining the balance between fluid intake and fluid loss.

Practice hydration in routine training runs.

Your training runs shouldn’t only focus on building strength and endurance but must also be the phase wherein you’ll teach yourself how to hydrate appropriately. Use this time to experiment to see your body’s response to varying volumes and types of fluids. Doing so eliminates not just mistakes but potential injuries caused by incorrect hydration methods when you’re in the actual race itself.

Understand electrolytes depletion and how it can be mitigated.

The fluids that circulate in the body contain electrolytes. Electrolytes are a mixture of water and minerals such as sodium, potassium, magnesium and calcium. Presence of these minerals in healthy levels helps facilitate proper functioning of the heart, brain, and muscles.

The sodium in electrolytes is lost in considerable volumes through perspiration. And an abnormally low level of sodium is unsafe as it can inhibit the body’s fluid absorption, which could in turn lead to hyponatremia.

This is the reason why both sports medicine scientists and veteran ultrarunners strongly suggest taking in salt prior to the long run. And to replenishing the body’s sodium supply during the race by ingesting 400 milligrams to 800 milligrams of salt every hour, especially if the ambient temperatures are particularly high, is advised as well.

Hydrate sufficiently an hour before the race commences.

Fully hydrating before a race helps ensure the best possible physical conditions. Runners should drink as much as they can during this period. Over hydration isn’t really much of a problem at this stage as the one hour window time should be sufficient to pass the excess water one has drank.

Drink periodically but in controlled volumes.

Drinking fluids in controlled volumes all through the course of the marathon is the key to ruling out dehydration and hyponatremia. 30 ounces of fluids or more during hot conditions, 20 ounces or more during favorable running temperatures, and 15 ounces or more during cold weather, are the recommended intake per hour. To maximize absorption and reduce uncomfortable conditions such as bloating, it would be best to equally space the fluid intake to four times per hour.

Hydration can easily make or break one’s performance in a marathon. So knowing how to correctly hydrate is imperative not just to guarantee successful completion of the race, but to help make sure that you get to do so in a healthy state.

Summary

Do you have questions about hydration techniques, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

It’s our last episode of “This Week in Multisport” for the year, and LAVA’s Brad Culp joins us as we discuss some of “the bests” of 2011 and a little 2012 too. On the lists are: Top 3 new triathlons of 2012, top 3 products of 2011 and the top 3 moments of 2011 in triathlon racing. See what’s on our lists for races, products and moments!

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Ben Greenfield answers your questions on artificial sweeteners and diet sodas, fixing nutrition to do better in ultras, nutrition for high-altitude race training, and thoughts on the study that shows non-alcoholic beer reduces inflammation and respiratory tract illness. Ask your questions on our Facebook page!

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Hydration”, please leave it below in the comments section…

The need for sufficient and timely hydration during ultramarathons cannot be overstated. And runners need more than just the usual intake of fluids if they are to survive the grueling conditions of these challenging footraces.

Electrolyte balance

Maintaining a constant electrolyte supply in the body is one of hydration’s purposes. Electrolytes are a mixture of the minerals sodium, potassium, magnesium, chloride, hydrogen carbonate, and hydrogen phosphate. Healthy electrolyte levels ensure overall optimum performance of the body, especially of the brain, the heart, and the muscles.

Some minerals, most especially sodium, are displaced through sweating. When the subtle electrolyte balance is disturbed because of the latter’s depletion, muscle cramps and dehydration can occur. It is a given that runners will extensively sweat during the race, they then need to adequately replace the lost minerals through hydration to ensure that the delicate electrolyte balance is kept.

Thermoregulation

Ultrarunners are among the elite group of athletes who are subjected to some of the most extreme physical and environmental conditions out there. Overexertion from running very long distances and through extended periods are a given. And all these while being subjected to environmental factors such as ambient temperatures and humidity levels.

Needless to say, all these challenge the body’s capacity to thermo-regulate. And hydration is one of the most efficient methods of keeping the body’s temperature levels in check. This is particularly important if environmental conditions at the time of the race are characteristically hot and/or humid. Timely and adequate hydration minimizes heat-related conditions such as dehydration, heat exhaustion, and the life-threatening heatstroke.

Fuel supply

Some specially formulated sports drinks contain carbohydrates, compounds which when processed turn into calories that boost the body’s energy. Providing the body with calories is crucial especially if one is to run extremely long distances continuously. Inadequate calories not only mean lower performance, it could also bring about excessive production of cortisol, a hormone which is released by the body when it’s subjected to too much stress.

During this stage, the body will automatically turn to its own fuel storage to provide the much needed energy. And fuel will come from no other than the body’s own supply of fat and protein. So while presence of cortisol indeed helps in coping with stress, it also causes the body to consume itself, primarily the muscles where protein is stored.

Hydrating fully, ideally an hour prior to the run, is strongly advised. Some veteran ultrarunners take as much as 30 ounces of fluids every hour during particularly hot and humid conditions. And because sodium is lost through perspiration during sustained physical activities, then it’s equally crucial to ingest some salt prior to and during the race as well.

Remember that no one hydration plan works for every ultrarunner. Keeping track, not only of the total volume, but also of the particular levels of electrolytes in the fluids, will help one devise a hydration plan that’s appropriate for one’s own specific requirements.

Summary

Do you have questions about hydration, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

An hour with Lucho answering your questions. On this show we cover: top-10 leg strengthening exercises without weights, where to fit in strength training into a running program, the effect of DOMS on training, adding hot food stops for an ultra, length of back-to-back ultra training runs and taper, fitting in ultra training into an already packed schedule, ways to maintain endurance after knee surgery, and why static stretching isn’t so great and what to do instead.

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On this special episode, legendary endurance swimmer Lynne Cox joins us to talk about her new book “South with the Sun: Roald Amundsen, His Polar Explorations, and the Quest for Discovery” and how Amundsen’s journey inspired her from an early age. Lynne was the first to swim many of the world’s water ways and we talk about her vast achievements including her swims across the Bering Straight, Straights of Magellan, the Cape of Good Hope and more–incomparable tales of courage, bravery and determination. She shares some open-water swimming tips and advice for our listeners as well. You can read more about Lynne in her autobiography, “Swimming to Antarctica.”

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Ben Greenfield answers your questions on: Drinking carbonated water, will it negatively affect performance?
How should fueling change for freezing-temp bike rides?
Not eating before a marathon unless it's at least 3 hrs prior to a race?
Caffeine intake: What is the proper timing, formulation, dose, duration for endurance performance?
Maltodextrin and glucose in fuel?
And energy drinks: how bad are they, really?

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Working with a Coach”, please leave it below in the comments section…

Ultrarunning is a very personal sport. Almost the entire time in the race the runner is alone, navigating the terrain. This unique appeal of ultrarunning – the solitude and the control it affords the runner – is one of the reasons why so many athletes are captivated by it.

Given the independent nature of the sport, it’s but understandable for some ultrarunners to find it hard to even consider enlisting the help of a coach. Working with a coach is definitely not for everyone. But there are a handful of positives which only a seasoned and highly qualified coach can provide.

Setting the target

Determining training and racing goals can be tricky at best. The runner can set very high goals and end up getting burned out or injured in the process. Of course, the runner can go the other way and impose very low goals and never realize his full potential as a runner.

But with a coach, goal setting can become more focused. Of course, it will be the runner who will set the race goals at first. It’s then the coach’s job to point out whether or not the set goal made sense. And if not, or if the coach thinks the runner can do so much more, then goals can be set accordingly by both parties.

Hitting the target

Goal setting is just a tiny part of the battle. Most of the challenge will come during the training. Fail to achieve the set goals during this crucial phase and the runner is bound to chase cutoffs in a harried state if at all he gets this lucky during the actual ultramarathon.

Working with a coach, there is a much greater chance of achieving the set targets. Since the coach knows not just the science but the actual rigors of the sport, training can then be done in a more systematic manner. A coach can help establish a conditioning routine that while strict, still takes into account crucial factors such as rest to ensure the runner doesn’t end up overly trained or injured.

Regulating the runner’s urge

Ultrarunning is such an addictive sport that runners sometimes find it difficult to take significant rests in between major races. This is particularly true for athletes with fortunate strings of successes. Since everything is going so well, practically winning every race they get into, they tend to forget that it’s crucial to rebuild strength and endurance too. The danger is of course race fatigue, and for some very unlucky athletes, irreversible injuries.

Just as it is the job of a coach to persuade and motivate a runner, so is it his responsibility to coax the athlete when it’s time to stop and rest from running ultramarathons.

Finding a coach isn’t easy. He should be someone who has himself achieved the race goals you want to achieve for yourself. This ensures that he has firsthand experience and that his particular approach or philosophy is aligned with yours. Skills and qualifications are a given, but for the process to work there must first be a meeting of minds between runner and coach.

Summary

Do you have questions about running coaches, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

“This Week in Multisport” is back! After a long hiatus, we have Brad Culp, editor of LAVA Magazine, is back to discuss the recent developments of pro triathlete Michi Weiss’ two-year ban from triathlon — hear what Brad has to say and much more on the topic. We also talk race news with recaps of the Asia-Pacific 70.3 Championship race and Ironman Western Australia, as well as preview Canberra 70.3.

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We’re digging into the archives from July 2011 this week while Ben’s still traveling abroad. Tune in for info on gluten-free carbs and much more. Be sure to keep asking your sports nutrition questions on our Facebook page, and tune in next week for a new episode!

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We’ve picked ten questions for Lucho to answer on this show so we give ample time to each. We’ll cover: where does speed fit into periodization, physiological differences in men and women in regards to training style and are there differences in what each can handle (and a big tangent), is a bonk run a good idea, weight training quads and hammys for running, run cadence issues, how do you get the maximum benefit on the bike for ultra races, how do you train for an ultra and Ironman in one season, how does one find out what there 50 mile run pace should be, determining pace/effort be for long runs when training for an ultra, an abnormally high HR at the beginning of exercise, which periodization philosophy applies more to ultrarunning and why, using maltodextrin vs buying gels and how to mix it, where to get it/what to look for.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Recovering after an Ultra”, please leave it below in the comments section…

Recovery or the period that comes immediately after the racing event is just as important as the build up and preparation that leads to it. Quite simply, proper recovery is the crucial factor that allows you to run the next race. Take this aspect for granted then the next round of training sessions may likely end in disaster.

If you only plan on making a short and flashy appearance in the world of ultramarathons, then maybe recovery is not that big a deal for you. But if you think of running as a lifetime endeavor then practicing the right way to recover can give you the necessary longevity in this extreme kind of footrace.

What to expect

You can’t run such distances and expect to be light on your feet in the following days. There’s going to be delayed onset muscle soreness in the 24 hours immediately after the ultra and this pain is likely going to peak in the next day. If the race was particularly grueling, then there’s a big chance of muscle fiber damage in your legs.

Another part of your body that’s going to take a hit is your immune system. Running an ultra is going to use up a lot of your energy reserves, protein in particular. That leaves your immunity which is dependent on this basic nutrient, less than optimal.

Your average resting heart rate is also going to be noticeably higher than what it was during the taper. This is a normal reaction to the stress you just put your body through. You can keep daily tabs of your resting heart rate every morning during the recovery period in order to have a reliable measurement of how you’re recuperating.

Gradual return to normal training

The difficulty of the ultra you just completed is one of the factors that determine the length of the recovery period. It’s usually about 3 to 4 weeks for 50 milers and a month and a half for 100 milers. Of course your physical condition is a primary determinant as well. Runners that have been able to build up a high mileage base often recover quicker.

You can plan your recovery period just like you organized your training and taper. The idea is to gradually allow your body to return to a state where it can once again handle normal training loads. So the first week immediately after the ultra is going to be the lightest with nothing more than short walks, possibly some swimming, and at least 2 days of no strenuous activity. Then in the succeeding weeks you can little by little add more activity until such time you feel you can handle light mileage runs again. You’re going to have to listen closely to what your body is telling you during this time. For example if your resting heart rate is still 10 beats higher than what it was during the taper then that’s a reliable indicator that you aren’t fully recovered yet.

One important thing to watch out for is the temptation to immediately get back to normal training. There are several motivations that could trigger this behavior.  Some runners worry too much that they might lose the fitness. Others become overconfident after a very successful race. The inverse to this is the runner might feel he needs to ‘punish’ himself with more training after a poor performance.

Nutrition

This apparently plays a key role in your recovery. You need to get back all that fuel you spent on the ultra. Protein is particularly necessary as this not only helps repair muscles but will get your immune system back online. In the meantime, you should also take on more anti-oxidants such as Vitamins C and E, to give you more protection against infection.

Summary

Do you have questions about recovery, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this episode of Ask the Doctor, Dr. Mark Klion gives some advice on how to deal with winter illness and adjust your training accordingly. He also answers your questions on heart rate — is experiencing a low HR during intense exercise normal or not — knee pain issues with running, SI joint problems and more. Ask your sports medicine questions on our Facebook page!

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Hosts of popular ironman based podcast IMTalk John Newsom and Bevan James Eyles, have launched their new podcast “Legends of Triathlon <http://www.legendsoftriathlon.com/> ”. The monthly show will take in an in-depth interview with the most prominent figures across all disciplines of triathlon, from the celebrated athletes to those more involved behind the scenes of the sport in the past 30 years. “We want to play our small part in making sure the names of the past are not forgotten and our great sport can start to document their achievements. Triathlon is a young sport but there is much to learn from those who carried the torch through the early years” comments Newsom

The first episode of Legends of Triathlon features an interview with multiple World Champion triathlete Spencer Smith. For those involved in the sport in the mid 90’s the man needs no introduction. In 1993 Smith won the elite world ITU Championships in his first year out of the junior ranks and backed that up with another title the following year in dominating fashion. In 1998 Smith’s world was rocked by the death of his father followed by a drugs scandal which was ultimately thrown out at the court of arbitration for sport. Listen in to one of the true characters of the sport telling his story in his words.

“Legends of Triathlon” is an off shoot of the IMTalk podcast which was establish in 2006 by Eyles and Newsom. Over the last five years, and nearly 300 shows later, the IMTalk community has grown enormously driven by “their weekly fix in all things ironman”. The light-hearted show features weekly news, coaching advice, age groupers of the week, history lessons along with plenty of content submitted by the listening community. Arguably the most popular shows are the in-depth coverage at the Ironman World Champs and regular interviews with the biggest stars of the sport such as Chris McCormack, Chrissie Wellington, Craig Alexander, Dave Scott, Mirinda Carfrae and many many more.

To listen to Legends of Triathlon visit  http://www.legendsoftriathlon.com or search via I-Tunes.

Ben Greenfield answers your questions on the best way to use creatine for crossfit-style programming, S Caps per hour for a cold race, homemade energy recipes that will stay firm for a 5+ hour ride, the annual cost of Ben’s supplement regime, the differences and similarities between wild rice and quinoa, and more. Ask your sports nutrition questions on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “The Cross-Training Value of Swimming”, please leave it below in the comments section…

Much argument has been thrown around about the cross-training value of swimming. But there’s no denying that swimming can be an option of an ultrarunner’s overall conditioning. And perhaps another great thing about swimming is that it works as a taper or recovery session both prior to and after an ultramarathon.

Alternate exercise

The weeks leading to the race are the most challenging. Planning routine runs and cross-training exercises and careful execution of these are crucial. This is where swimming would be most beneficial before an ultramarathon. Alternating it with training runs and other preferred cross-training methods such as weightlifting will ensure optimum conditioning without the dangers of overtraining.

Method for active recovery

Swimming plays a great role for athletes recovering from unfortunate injuries prior to an ultramarathon. Because it is a zero impact sport, it is the best option for those who would still like to pursue rigorous conditioning while bouncing back from injuries. Swimming even stimulates fast recovery as it encourages proper blood flow without straining the muscles and the joints.

Substitute for weightlifting

Weightlifting has always been the go-to method for developing strength. But swimming is just as efficient as it is the only sport that develops practically every part of the body. The breast stroke targets the shoulders. Both the freestyle and the backstroke, on the other hand, condition the lower back and the hamstrings. And then there’s the butterfly stroke which strengthens the shoulders and the chest, and aqua jog that targets the lower body. Swimming, when employing different styles every time, can be an adequate alternative to weightlifting especially for runners who do not strength-train.

Conditioning during tapers

Swimming is the least stressful cross-training method so it is best employed during the tapering phase as well. Stopping cold turkey is not advisable a few weeks before the race. This is because there is the possibility the athlete will lose all the new capacities gained from all the positive training he or she has accomplished. But with swimming, the runner can obtain the much needed recovery period but still get to continue with routine conditioning without risking training fatigue or injury.

Swimming can mimic training runs too. Swim only about a fourth of the typical distance that you cover and you have simulated your run. This is a very good idea during the winter where it’s just impossible to get the good old pounding you get from actual running. Of course, you can always just hit the treadmill. But it can be very limiting especially if you long for the peace and quiet that running affords. With swimming, you’ll not only get the gentle massaging effect, but also the calm and silence as you glide through the water.

Summary

Do you have questions about cross-training through swimming, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

On this episode of Ask the Ultrarunner, Lucho answers your questions on dealing with “internal demons” in the later stages of an ultra event, support from others, the top 3 things that brought him to ultra-running, doing stadium stairs for training, speed training for ultra runners, training for running through the night and dealing with the mental fatigue of an over nighter, best way to prepare for hills when you don’t have hills around you,  upper body weight training for ultra runners, races that don’t allow elites to bypass entry races or lotteries, how does one benchmark their base to determine if it’s adequate enough, optimal races to do prior to your A race (i.e. a 50k), and a follow-up on the last 10k of a marathon question. Ask your questions on our Facebook page.

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On this episode of Sports Nutritoin, Ben Greenfield joins us to talk about what he eats with his family for Thanksgiving, and answers your questions on joint supplements, real/natural foods for exercise (including some insight on Dr. Allen Lim’s famous rice cakes and his new cookbook for athletes), nutrition help for eye issue, should you practice bonking, and the benefits of digestive enzymes for Thanksgiving and more! Ask your sports nutrition questions on our Facebook page.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Including Aqua Jogging in Your Training”, please leave it below in the comments section…

Aqua jogging started out in the US in the field of physical therapy and was used as an exercise for recovering surgery patients. It has the unique advantage of developing physical fitness as any land based workout, but because there was no hard impact, the exercise did not result in the usual soreness and aches. Runners quickly saw the benefits of this relatively new form of exercise and added it as another tool in their box of cross-training options.

Mechanics

Execution of the workout is as the name implies, you run in the water. This sounds simple enough but the challenge here is brought about by water resistance and balance. It’s far harder to move against the weight of the water and it’s also difficult to keep yourself upright in the proper running form you would use on land. Beginners and those who don’t know how to swim will need a floatation device and there are specifically designed vests and belts for aqua jogging.

Recovering from injuries

The main use of the exercise is still its original intent. If you’re recovering from a leg injury that’s keeping you from doing your training runs on land then this serves as the best substitute. There is little risk of aggravating the injury because of the lack of impact but since a lot of effort is still involved it can maintain the conditioning achieved previous to the accident. Losing the new capacities gained through training because of forced rest is one of the bigger worries that constantly plague injured runners. Aqua jogging serves as a good solution to this dilemma.

No impact

You have to take note however that this primary benefit of aqua jogging can also be its biggest weak point. It cannot serve as a complete substitute for running on land. A runner who isn’t prepared for the constant stress and pounding that results from the feet hitting the ground with the full effect of gravity won’t survive a marathon, much less an ultramarathon. Aqua jogging at best is a good back up exercise or even an augmentation to your basic routine, which should still be racking up the miles on land.

Aerobic and other benefits

Just like your normal training runs, aqua jogging can enhance your aerobic threshold. Some runners even perform intervals in the water to add some aspect of anaerobic development as well. Be prepared to adjust how you monitor your heart rate in an aqua jog. The cool temperature of the water can lower it significantly but this doesn’t necessarily mean you’re not strenuously exercising. Another benefit of running in the water is that it challenges you to keep a well balanced running form. This could be an opportunity for you to work on improving your strides.

Summary

Do you have questions about aqua jogging, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.

Another packed episode of Ask the Ultrarunner with Lucho answering your questions on a good fanny pack model for a 5k, what “full recovery” means with interval training, gauging when to run again after strength training, the best way to get your stomach back when it goes south in an ultra, adjusting intensity to compensate for the diminishing return of training at altitude, intervals that would be helpful at this altitude, combining ultra and marathon training, Lucho’s philosophy on the mental approach to marathon/ultra racing and what impact do you think one’s mental disposition has during a race, analyzing/improving form, hill training for Leadville, speed training for a marathon, should you do night running to train for an ultra, should you ”practice” bonking in training, and much much more.

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Ian Adamason is one of the greatest adventure racers of all time and the Director of Research and Education at Newton Running. On this show we talk to Ian about his career as a professional adventure racer, including some of his favorite memories and best experiences as well as how to deal with the harsh nature of the sport, how the sport of adventure racing has evolved, tips for adventure athletes and more. But that’s not where we end. In the second half of the show we change the topic and talk all about running, and Ian gives invaluable information on everything from technique and biomenchanics to shoes and tips on how to be a better runner and more. You won’t want to miss what Ian has to say on running!

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On this episode of Sports Nutrition, Ben Greenfield joins us to answer your questions on Clif Bars for pre-workout,  L-glutamine and BCAAs, some staple supplements to add to one’s diet, antioxidants, if stearic acid and magnesium stearate are safe to consume, drinking Coke during a marathon as opposed to using gels, replenishing muscle glycogen during and after exercise, and  ”no brainer” supplements, foods, and activities to boost the immune system this winter.

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This article is part of Endurance Planet’s ultrarunning article series. If you have questions, comments or feedback about “Weight Training for Ultramarathons”, please leave it below in the comments section…

Just like all the other athletes, ultrarunners can benefit from cross-training. The long run is your fundamental workout as the extreme distances you’ll be facing will require an enhanced anaerobic capacity. But that’s not all you’ll need out there on the course. A balanced training for an ultramarathon should increase both your strong and weak points.

Speed and strength are abilities you’ll rely on too even if they’re not typically a primary focus. Weight training is one type of cross-training that directly develops muscle strength. That’s why most athletes from various other sports always do some degree of weight training, adapting the workouts or choosing specific ones that align with the requirements of their chosen field.

Transfer of energy

Your leg muscles aren’t the only set of muscles you use when you run. The whole body is in motion and energy moves from your upper to your lower body. If the upper body is weak or is inhibited in its movements then the lower body’s performance can be negatively affected. So even though the strength in your arms and shoulders isn’t the primary engine for running, it still in an indirect way contributes to propulsion.

Abs and back muscles

These muscle groups also take some of the punishment from running. This is particularly true if you happen to be one of those runners with a heavy foot strike. They take a beating along with your legs on rugged and downhill terrain as well. Consider doing some exercises like the leg dead lifts and those that use the ab machine. Some runners tend to stiffen up their upper body as they run. While this may be tolerable on short or middle distances, on 50 miles or more you could get really strained.

Quadriceps

The act of running tends to develop the hamstrings more than the quadriceps. It is this imbalance that can sometimes lead to dead quads. You may already know about how downhill running can strengthen this particular group of leg muscles. In case there are no nearby hills in the area where you live and train, weight training focused on the quadriceps muscles can be a good alternative.

Approach

Remember that weight training is for augmenting your main training. Developing your upper body to the point where it gets bulky for example is counter-productive as this will only add extra weight for your legs to carry. You’re still going to run a footrace not join a body-building contest. Thus weight training for ultrarunners is recommended to be high-repetition but low-weight. As with your endurance build up efforts, keep yourself from overdoing intensity and volume. Muscle development is quickly noticeable compared to increases in endurance. This could easily tempt you to upgrade the load too early and that mistake can easily lead to injury and overtraining.

Summary

Do you have questions about ultramarathon weight training, or what you’ve read so far? Do you have any ultrarunning pointers of your own to add? Please leave your feedback, comments and questions below, and we promise we’ll respond.