The Hierarchy of Ultramarathon Training Needs

My alma matter’s Code of Conduct was “Aggies do not lie, steal or cheat, nor do they tolerate those that do”. As we A&M Aggies are a cheeky lot, we would routinely add an addendum to the Code that stated: “They just exaggerate, collaborate and borrow”. Little did I know in my late teens and …

heart rate variability

Practical Heart Rate Variability Recommendations for Ultrarunners

Determining fatigue and state of readiness has long been a holy grail for endurance coaches. Accurately gauging these aspects would allow athletes to push harder when they are more ready and back off when they are more fatigued. Among the dizzying array of scores and assessments out there, Heart Rate Variability is one that seems …

missed workout

What Runners Should Do If You Missed Training

Old man winter is here, meaning it’s time for colds, flu, and generic ‘bugs’ to knock athletes down. Days off come from illness, injury, or one of life’s myriad of curveballs. Regardless, at some point you will miss a meticulously thought out training day. Most missed training sessions can be chalked up in the ‘no …

beginner training habit

How Ultrarunners Get “Progressive Overload” Wrong

When I first met my wife she was training for her very first half marathon. Like many before her and countless since, she had picked up a book from preeminent marathoner and author Jeff Galloway and organized her training around programs in the book. Galloway’s methods center around two principles: weekly progressive overload and a …

downhill run training

How to Run Downhill Faster in Ultramarathons

The last time I raced Hardrock 100, it delivered a lesson on the value of downhill run training. The high-altitude race is notorious because it features an average elevation of over 11,000 feet and includes more than 32,000 feet of climbing and descending. Every race is a learning experience. The Hardrock Downhill Story To provide …

tapering for ultrarunning

Tapering for Ultrarunning: How to Prevent Taper Tantrums

For many athletes, tapering for ultrarunning can be a double-edged sword. On the one hand runners are happy about the reduced training load. On the other, they are sometimes anxious or distressed by the reduction in training volume. Athletes have two primary fears during their taper: detraining and missing out on time they could use …

runner with blisters on foot

Blisters: Comprehensive Plan for Treating Running Blisters

Running can be hard on an athlete’s feet and blisters can happen to novice and experienced runners. Many runners rightfully focus on their footwear and making sure they have the right traction and support. However, it is also important to consider how your feet move in the shoes, the surface you’ll be running on, and …

ultramarathon injuries

Do Older Ultramarathon Runners Get Injured Less?

By Jason Koop, Head Coach of CTS Ultrarunning Injuries in ultramarathon training and racing are not going away. That’s a sobering fact, but the numbers don’t lie. On the training side, up to 70% of runners will become injured every year and lose at least one day of training. Racing is just as injurious. For …