back pain

Tips for Fixing Lower Back Pain in Ultrarunners

Back pain is a common complaint among all adults. Although active individuals (including runners) are less likely to experience lower back pain than the sedentary population, plenty of athletes and runners suffer from low back pain on a regular basis. Some of the causes relate to our activities of daily living (or lack thereof), but …

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 …

strength training for ultrarunners

Year-Round Strength Training Exercises for Ultrarunners

For many runners, the season is wrapping up and athletes are starting to look forward to the next year and new adventures, challenges, and goals. As you take stock of the season and look ahead to what is next, you may wonder if strength training is for you and how to incorporate it into your …

ultrarunning training plan

Why and How to Create a 3-Year Ultrarunning Training Plan

Although ultramarathons are, by definition, very long events compared to traditional running events, athletes rarely extend their long-range training plans accordingly. Instead of considering one year for long-range planning purposes, ultrarunners are better off working from a 3-year plan. There is no ‘one-size-fits-all’ long range plan. However, athletes with a multi-year vision are often more …

heatstroke

One Ultrarunner’s Guide to Heatstroke and Heat Illness

As an experienced ultrarunner and a professional coach, I though heat illness was something that would never happen to me. Despite being fit, having a solid race plan, and knowing the warning signs, I suffered heatstroke during the Full Moon 50 Miler. I want to share my story so you can learn from my experience. …

downhill run training

How to Run Downhill Faster in Ultramarathons

I recently earned my third finish in the notorious Hardrock 100. 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. This time around, Hardrock delivered a lesson on the value of downhill run …

running cadence

What is a good running cadence for trail and ultrarunners?

Running cadence – or step frequency – is one of the fundamental components of running form. Many runners choose to focus on altering their running cadence to optimize form and mechanical efficiency. In some cases, training your run cadence may increase running speed, decrease injury risk, and conserve energy. However, over time, runners tend to …

ultrarunning apps

Trail and Ultrarunning Apps for Mapping and Navigation

Knowing where you are and where you’re heading are keys to successful training runs and trail adventures. Multiple apps can support your real-time navigation efforts and help you find or design routes. Understanding the basics of navigation is key to staying on route. However, mapping apps can help you explore new trails in your area. …

run-uphill-faster

Training to Run Uphill Faster

Ultrarunning combines a multiple skills and abilities, from knowing how to handle yourself in the elements in remote areas, to understanding how to fuel your body for many hours or days while in motion. Typically, ultrarunning includes substantial climbs and descents and a lot of cumulative elevation change. To become better at something, we must …