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Are you aware that your body holds enough carbohydrates as fuel for about 90 minutes of exercise? Nonetheless, many runners participate in races that extend beyond this duration. Thus, it’s crucial for them to consume carbohydrates at least 30 minutes before they start feeling fatigued. Eating easily digestible carbohydrates during a run can enhance their endurance. I advise my runners to set their watch alarms to sound every 40 minutes. As fatigue begins to appear, it acts a

When preparing for races ranging from a 5K to an ultra marathon, compile a list of potential issues that might arise during the event. Then, determine strategies to address these issues if they occur. By adopting this approach, you'll have greater clarity in challenging moments, reducing the likelihood of panicking or dropping out. You may still face difficulties, but you'll be better equipped to handle them. I learned this from coach David Roche after I did not finish my fir

If you're preparing for a marathon or a shorter race, the longest run typically ranges from 18-22 miles for a marathon, 12-13 miles for a half marathon, and 6-10 miles for a 10K. However, the long run shouldn't be the sole focus of your training plan. In reality, endurance and fitness are developed with every run. A training principle I've adopted from my ultramarathon experience is having my runners perform back-to-back long runs. I start incorporating this into their traini

You can learn from failure – if you’re willing to change For months, I had prepared my body to run the Oil Creek 100. I had crushed my long runs and stayed committed to my interval, speed work, and strength training. I made sure to get enough sleep – and stepped up my nutrition/fueling game. Nothing was going to stop me from achieving this milestone goal. But then, at mile 70, something did. I realized I couldn’t run another step. I dropped out. So, what happened? After I got

Are you considering participating in an ultramarathon in 2025? Follow these guidelines when creating your training plan. For distances ranging from 50K to 50 miles, you should aim to run for 6 hours per week over a 3-week period, starting 6 weeks before your target race. If your goal is a distance between 100K and 100 miles, plan to run 9 hours per week for 6 weeks, beginning 9 weeks prior to your race. The 3-week difference in both plans accounts for a 3-week taper leading u

What do you mean by "Train Your Gut?" I wish I had known about this before running my first ultramarathon in 2015. To prepare for the Olli Creek 100K, I read several books on training for trail races. I had all the necessary gear and trained on the OC trail at least ten times that spring and summer, even running it in the dark. The one thing I neglected was my nutrition plan. During training, I used a specific gel I liked and a couple of granola bars. On the supported runs sp

Strength Training I started my running journey in 1975 when running was the sole focus. Strength training was never discussed; in fact, it was considered taboo. We all feared becoming too muscular, thinking it would impede our running abilities, and even the coaches advised against it. I viewed it as something that simply kept me from hitting the road or trail. Everything changed when I began studying to become a certified running coach and injured my Achilles tendon. Through

Leg Massage Yesterday, I completed my first outdoor run in two years. It lasted only 6 minutes, but it was a fantastic, though incredibly tough, experience. You might wonder what happened. Well, it was one of those " Can't Fix Stupid" moments many runners experience. In February 2023, I was finishing a great training block and was in excellent shape. During a morning warm-up and stretching session, I felt a slight twinge in my Achilles. I dismissed it and went for a run. Unfo

Unofficially I started running when I was 6 years old. My grandfather would time me as I ran up a trail near our hunting camp in Potter County. When I returned to hear my time, I would confidently say, "I could run it faster." Then I would turn around and start all over again. As I reflect back to that time, it's hard to believe that my running would take me all over the country, let alone that I'd still be doing it at 64.